complex. Fitness isn’t just about moving more — it’s about what you’re eating, how hydrated you are, and whether you’re getting the essential minerals your body needs to function properly.

Rethinking What’s on Your Plate

We need to think critically about the quality of our food. Highly processed foods — especially those in tins with long shelf lives — lose much of their nutritional value. And within our communities, there's a strong link between diet and chronic conditions like diabetes.

Traditional foods like yams, plantains, green bananas, cassava, potatoes, pumpkin, and dumplings are rich in complex carbs and natural sugars. They do provide energy and some nutrients, especially in environments where physical activity is high. But moderation is key. Even healthy foods, when consumed in excess, can have negative effects.

Small tweaks to how we cook — baking instead of frying, using oils like coconut, avocardo or olive oil, and adjusting our portion sizes — can make a huge difference. Vegetables are often overlooked but can provide both carbohydrates and protein, along with gut-supporting fibre.

What Does It Mean to Be ‘Fit’?

According to the World Health Organization, fitness is “the ability to meet the demands of one’s environment.”

So, ask yourself:

“Can I easily climb stairs?”

“Pick yourself up after a fall?”

“Carry shopping bags?”

“Reach the top shelf?”

“Manage stress and fatigue?”

That’s real fitness - not just what’s posted on social media.

Think of food as fuel.

Would you put vegetable oil in a Porsche? Of course not.

So w

hy would you fuel your body — your most important vehicle — with poor-quality ingredients?

The Bottom Line

You can be fit at any age. Your body’s needs will change, but if you provide the right fuel, it will take care of you in return. While we’re not all born with the same resources or health, we can make choices that support a longer, stronger life.