How often should I exercise to stay healthy?

For general health, the World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity exercise (such as brisk walking) or 75 minutes of vigorous-intensity activity (like running) per week, spread across several days. Additionally, include muscle-strengthening exercises at least two days a week.

What’s the best time of day to exercise?

The best time to exercise is when it fits into your schedule and you feel most energized. Morning exercise can boost your metabolism and improve mood throughout the day, while evening workouts can be a great stress reliever after a long day. The key is consistency, so find a time that works for you.

How do I stay motivated to exercise regularly?

Setting specific, realistic goals (like walking 10,000 steps daily or lifting weights twice a week) can keep you motivated. You could also try working out with a friend, tracking your progress, or mixing up your routine to keep it interesting. Celebrating small victories can also help maintain motivation.

Is cardio or strength training better for weight loss?

Both cardio and strength training are important for weight loss. Cardio (like running or cycling) helps burn calories, while strength training builds muscle, which boosts metabolism over time. A combination of both is ideal for achieving long-term weight loss and overall fitness.

Can I lose weight without exercising?

While exercise is an effective way to burn calories and build muscle, diet plays a critical role in weight loss. Creating a calorie deficit—by consuming fewer calories than your body needs—through healthy eating habits can lead to weight loss, but adding exercise will make it more sustainable and healthy.

What’s the difference between stretching before and after a workout?

Dynamic stretching (e.g., leg swings, arm circles) before a workout helps warm up your muscles, increase blood flow, and improve flexibility. Static stretching (e.g., holding a hamstring stretch) is better post-workout, helping your muscles relax and improve flexibility after physical activity.

Is it okay to work out every day?

While it's okay to exercise daily, it’s important to vary the intensity and type of workouts to prevent overtraining and reduce the risk of injury. For example, alternate between strength training, cardio, and rest or recovery days to allow your body time to recover.

Chikungunya Outbreak in China Prompts CDC Travel Warning: What Travelers Need to Know

In August 2025, the U.S. Centers for Disease Control and Prevention (CDC) issued a Level 2 travel advisory for China following a significant outbreak of the Chikungunya virus in Guangdong province. This rare travel advisory for China underscores the seriousness of the situation, as thousands of people have already been infected in just a few weeks.

Understanding Chikungunya

Chikungunya is a mosquito-borne viral disease caused by the Chikungunya virus (CHIKV), primarily transmitted through the bites of infected Aedes mosquitoes, including Aedes aegypti and Aedes albopictus. The virus does not spread directly between humans but can move from person to person via mosquito bites.

Symptoms of Chikungunya typically include high fever, severe joint and muscle pain, headache, rash, and fatigue. While fatalities are rare, the disease can cause debilitating joint pain that may persist for weeks or months, affecting daily life and mobility.

The Outbreak in China

The current outbreak in China began in June 2025, with the first symptomatic case reported in mid-June. The majority of cases have been concentrated in Foshan, a city in Guangdong province with nearly 9 million residents. By early August, nearly 8,000 cases had been reported in just four weeks, with over 95% of these cases occurring in Foshan. Other affected cities include Guangzhou, Shenzhen, Dongguan, and Zhongshan.

In response to the outbreak, Chinese authorities have implemented a series of public health measures. Infected individuals are being isolated in mosquito-proof hospital wards, quarantine measures have been established, and drones are being deployed to identify mosquito breeding sites. Additionally, mosquito-eating organisms have been released, and widespread insecticide spraying has been conducted to control the mosquito population.

Global Spread and CDC Advisory

Chikungunya is not new to the world, as the virus has previously caused outbreaks in countries across Asia, Africa, and the Americas. In 2025 alone, over 240,000 cases and 90 deaths have been reported globally. Countries such as Brazil, India, Colombia, Mexico, Nigeria, Pakistan, the Philippines, and Thailand have all experienced outbreaks.

Given the rapid spread in China, the CDC issued a Level 2 travel advisory, advising travelers to practice enhanced precautions. These recommendations include:

Using insect repellents containing DEET or picaridin.
Wearing long-sleeved shirts and long pants.
Staying in air-conditioned or screened-in accommodations.
Eliminating standing water around living areas to reduce mosquito breeding sites.

Pregnant women are particularly advised to reconsider travel to affected areas, as the virus can be transmitted from mother to child during pregnancy or delivery, potentially causing severe outcomes for the newborn.

Prevention and Control Measures

Preventing Chikungunya revolves around minimizing mosquito bites. Chinese authorities have launched aggressive mosquito-control campaigns, including spraying insecticides in affected areas, releasing mosquito-eating fish into stagnant water bodies, and using drones to locate and eliminate breeding sites. Community clean-up efforts have also been encouraged to remove standing water, further reducing the risk of transmission.

These measures aim to control the mosquito population and prevent further spread of the virus, highlighting the importance of both governmental and individual efforts in containing outbreaks.

Advice for Travelers

Travelers planning to visit China or other affected regions should take the following precautions:

Stay Informed: Keep updated with travel advisories from health authorities and monitor local news for updates on the outbreak.
Vaccination: Two Chikungunya vaccines have recently been approved for use in certain countries. Travelers should consult a healthcare provider to determine whether vaccination is recommended prior to travel.
Protect Yourself from Mosquito Bites: Use insect repellent, wear protective clothing, and stay in accommodations with proper screens or air conditioning.
Seek Medical Attention Promptly: If fever, joint pain, or rash develops during or after travel, immediate medical attention is essential. Early diagnosis and supportive treatment can help manage symptoms effectively.

Conclusion

The Chikungunya outbreak in China serves as a strong reminder of how interconnected the world is and the potential global impact of infectious diseases. Travelers should follow health advisories, practice preventive measures, and remain vigilant to protect themselves and others from this debilitating virus.

By taking personal precautions and staying informed, travelers can minimize their risk of infection while authorities continue to work to contain the outbreak. In the face of such public health challenges, awareness, preparation, and cooperation are the best defenses against the spread of Chikungunya and other mosquito-borne illnesses.

Top_Health_Coach | Expert Health Advice