Health Essentials
Basic tips to help you reach your fitness goals
Low-impact exercise
Many nutrition enthusiasts will swear that eating appropriately is the key to great health. Die-hard exercise addicts will tell you to concentrate on exercising and nutrition can take a back seat. My position is clear on these: we need 100 per cent nutrition and exercise. In simple language, do the best you can in both. Don’t try to get smart or creative and cook up figures such as 60 per cent nutrition and 40 per cent exercise; that is simply an academic endeavour not worth your time.
Over the years, I have come to realise that weight or strength training is probably the king of fitness, and interval training (walking, using a treadmill, etc.) will trounce long hours of same-pace cardiovascular exercise using the same equipment or processes. It only goes to confirm that variety is the spice of life.
1. You may need to talk to a doctor before exercising
a. In general, walking, which in my opinion is the greatest medicine, may not require a doctor’s consent for most people, but remember to vary your pace.
b. It is, however, prudent that those greater than 35 years of age on medication or those with a significant medical condition such as high blood pressure, heart disease, arthritis and asthma see a doctor who may recommend some modifications to their exercise programme.
2. Best time to exercise
a. Just like the commercial “Any time is an ideal time”, you may choose to exercise at any time of the day: morning, afternoon or evening. A few 24-hour gyms exist in some countries, and that implies some people may hit the gym at 2am? Your body will adjust to whatever time of day works for you. Pick a suitable time and get going. In some instances, such as an inability to sleep, a fitness therapist or health professional will like to take advantage of the dip in core temperature four to six hours after exercising. This dip in temperature induces sleepiness, so we may recommend exercising late in the afternoon to help your sleep. This dip in temperature is what makes you feel sleepy at work close to noon when you exercise early in the morning.
3. Duration of exercise
a. There is really no hard-and-fast rule here. The aim is to start with less than 20 minutes and then gradually increase the duration as well as the intensity. If we need to lose weight, we may need to work out longer. It is recommended that we accumulate at least 150 minutes of exercise in a week, which works out to about 30 minutes five days a week. This is great for the heart. Over the next few months, we will learn how interval training may help us to gain the same benefits in less time or how increasing the intensity of your workout could mean spending less time exercising. There is great news for the “busy”: you can gain similar benefits to someone who exercises for 30 minutes at a time by doing three sets of 10 minutes each spread over the day. That eliminates one EXERCISE EXCUSE!
4. Place of hydration in exercising
a. NEVER underestimate the power of exercise to dehydrate you. It is essential that you drink water before, during and after exercising. In most cases, plain water may be adequate, but for those who exercise vigorously for over an hour, you may need more than plain water to keep you going. This is not an endorsement to only drink water when we exercise. Water is an ESSENTIAL drink, often even before you feel thirsty.
5. No Pain, No Gain Is Insane
a. We hear it all the time in gyms, under trees and wherever people with bulging biceps exercise – NO PAIN! NO GAIN! Dear friend, you will feel some discomfort, especially when you start exercising, but if the pain is intense, STOP and ask for help. If the pain persists after a few days, please see a doctor.
6. Warm up and Cool down
a. It is crucial that you warm up for 3–10 minutes before you increase the intensity of your exercise. Warming up increases the heart rate to support your exercise and prepares the muscles for more vigorous exercise. Cooling down will also bring the body to a near-normal state.
b. Skipping the warm-up part can sometimes have lethal consequences. Make it a point to include these two in your schedule.
7. A Complete Exercise Programme
a. To have maximum benefit from exercise, you will need to fall into the “TRINITY” –- cardiovascular exercise (cycling, walking, swimming, etc.), strength training (weight lifting, using resistance bands) and flexibility training (stretching, yoga). Years ago, yoga was couched in “mystery” but now its benefits for fitness are undeniable.
b. In recent years, balance training has jumped into the fray of exercises; it aims to strengthen our core to prevent falls as we age. If you have the benefit of corrective exercise, then you are in luck because it can help you overcome physical challenges and optimise your exercise programme.
c. There is really no strict order for exercising. Cardio before weights or the alternative is not necessary. We will reap the benefits regardless of the order. Order becomes important only when we have certain goals. Someone training for endurance may need cardiovascular exercise first, whereas someone focusing on weight loss may need to switch the order.
8. Increasing Weights in Strength training
a. Take it easy in the beginning and gradually increase your weight. For those of you who will not have the services of a professional, ONLY increase your weights if you can do 12 repetitions of an exercise with good form.
b. Remember, exercising with the wrong form or posture may harm you. It is important that YOU DO NO HARM IN YOUR QUEST FOR FITNESS.
9. Vigorous versus Moderate Intensity Exercise
a. Surely we are able to reduce the duration of our exercise by increasing the intensity. You may walk for one hour but only run for 30 minutes to gain the same cardiovascular benefits, but be careful; you may be putting a strain on another part of the body.
b. You may have come across the fact that mild to moderate exercise improves our immunity and can reduce the frequency of illnesses such as the common cold, whereas extreme exercise may actually cause the opposite.
10. Spot Reduction; fact or myth?
a. Those of us with “pot bellies” know the drill. You walk into a gym and ask how long it will take to trim the belly you have grown lovingly (that rounded belly is an indicator of impending wahala). Some people swear that they can perform out-of-the box exercises and drink certain concoctions to target fat in specific areas.
b. As far as current knowledge can confidently confirm, “spot reduction” is a myth. You will not be able to target specific parts of your body for fat loss; you will need to exercise and eat appropriately to lose fat in the whole body.
Staying fit has never been easy, but the benefits are so amazing that we should all do everything possible to embrace fitness.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “Safety like Charity begins at home; make sure you get adequate sleep, exercise, eat right, have your eyesight checked and your numbers in the right place. Ensure your home is also safe, then and only then can you easily translate SAFETY to the workplace and everywhere else.” – Dr. Kojo Cobba Essel
References:
1. webmd.com
2. Cobba’s First Law of Exercising – “Do No Harm”
3. Nutrition: The Complete Guide – Ryan Berardi, PhD, Ryan Andrews, MS/MA, RD
Health Essentials
At Easter should Spiritual Wellness be the only form of Wellness?
Many of us have already packed our Easter season with so much work and back-to-back programmes we hardly have time to breathe.
The little time we can squeeze out is used to stuff ourselves with food and drinks, but for this season and beyond we may be able to spend five minutes even on extremely busy days to make a difference in our lives so that we can have time to sing, dance and worship God as we remember his unparalleled sacrifice to us.
My-in-laws who reside on the mountain are busy trekking up and dragging their friends and colleagues with them. Any idea why the Kwahus revel in Easter? Has it always been that way or is it a conscious effort to show Ghana and the world what they have?
We all wish our favourite exercises will give us the same benefits as all other exercises but the truth is that some exercises are “more equal than others” just as happens in every aspect of life.
This does not mean if you are unable to perform the most effective exercises, you should exert yourself and cause injury to your body. Remember, Cobba’s First Law of Exercising is “DO NO HARM”.
These exercises may just help you stay afloat this Easter:
• Squats
• Plank
• Push-Ups
• Walking & Dancing
Squats
Every single rep (repetition) in this exercise is worth the effort.
Squats target the quadriceps, hamstrings and gluteals, which in simple language refers to the thigh muscles and buttocks.
It is important to learn the right technique and since it exercises large muscle groups, you are able to burn a lot of calories with squats.
In every exercise session, it is important to work large muscles before the smaller ones.
Steps
1. Keep feet shoulder width apart
2. Back should be straight (standing posture)
3. Bend knees and lower your rear till your thighs are horizontal.
4. Return to the standing position
5. Repeat steps 1-4
6. Remember to stretch the muscles used after the exercise.
If you have difficulty following the steps above, place a chair behind you and with your back straight try to sit on it. Do not let your buttocks touch the seat, then return to the standing position and repeat. As your technique improves, you may remove the chair.
As one gets stronger you may even carry some weights while doing squats but as always start with caution. You may do only 3 reps at a time (properly). Gradually, add some more.
When to avoid squats
• Severe knee pain irrespective of cause
• Knee injury even if no longer painful (you will need professional supervision)
• Acute back pain (you will later do back slides which is similar to squats and helps strengthen back muscles)
This exercise benefits almost everyone with a lifestyle disease. Hypertensives (those with high blood pressure) even get a bonus since it causes peripheral pooling of blood and helps to lower the blood pressure over time.
Plank
Arguably, the safest exercise for strengthening abdominal muscles and also has the added benefit of strengthening lower back muscles. Especially for people who sit for long hours (you shouldn’t anyway) this is great news for helping your back.
1. Start by getting into a push-up position
2. Bend your elbows and rest your weight on your forearms and not on your hands
3. Support your lower body on your toes
4. Your body should form a straight line from shoulders to ankles just like a plank of wood
5. Engage your core (midsection) by sucking your belly button into your spine
6. Hold this position for the prescribed time. This may vary from 5 seconds to 1 minute. Repeat.
Push-ups (press-ups)
This is probably the first exercise most people try out; well apart from laughter and walking I presume, and everyone is familiar with it.
Go ahead and squeeze a minute a day in there.
Walking & dancing
Before you set out to exercise your muscles remember to walk at least a minute before you start and a minute after you are done.
You may even walk while in one place, what matters is moving your legs and arms and getting your heart to pump.
Use every opportunity during the day to:
• use the stairs instead of the elevator
• walk while you talk on your cell phone
• Walk to a colleague’s desk at the office instead of using the phone or sending someone else.
• Pick your own stuff for cooking instead of sitting and getting people to assist with even the trivial errands
• Dance with your heart whenever you have a chance; during your Christmas programmes, while watching TV and even while you take a shower.
A minute each for Squats, Planks and Push-ups and two minutes of walking every morning, afternoon or evening may just be enough to get you through the season and certainly it will not tamper much with your tight holiday schedule. Do not forget to smile often, breathe deeply to relax, enjoy some sunshine, pray, praise and worship God and you will be on the right path especially if you keep an eye on your finances and learn to unplug several hours each day.
In my opinion, every aspect of Wellness is important at all times and we should try to keep a balance. Neglecting all other aspects (Physical, Social, Mental, Digital, Financial & Spiritual) and focusing only on Spiritual Wellness will mean we will not be able to perform at our very best and certainly our Maker needs the best version of us.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr Kojo Cobba Essel
Health Essentials Ltd/ Medics Clinic
(dressel@healthessentialsgh. com)
*Dr Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “For heart health you need to relax and have fun as well; schedule time for leisure, sing praises to God, laugh often, learn to breathe deeply and maybe get a pet.”
References:
• The Gym Bible
• www.webmd.com
• 30dayfitnesschallenges.com
By Dr Kojo Cobba Essel
Health Essentials
Hijab (Islamic Veil) as an Act of Worship
Alhamdulillah (all praise is due to Allah), the Creator of the heavens and the earth, the One who guides us to the straight path.
We bear witness that there is no deity worthy of worship except Allah alone, and we testify that Muhammad (peace and blessings be upon him) is His servant and Messenger.
May Allah’s peace and blessings be upon him, his family, and all who follow him in righteousness until the Last Day.
Introduction
Dear respected brothers and sisters in Islam, today’s khutbah addresses an essential act of worship that embodies submission, modesty, and obedience to Allah: the “Hijab”.
While the Hijab is an explicit command from Allah, it is also a human right protected under local and international laws.
It is imperative that Muslim women are allowed to observe Hijab freely, especially in public institutions such as universities, banks, ministries, public health institutions, and government agencies.
Definition and Meaning of Hijab
In Islam, Hijab refers to modesty in appearance and behaviour. For women, this includes covering the body, except for the face and hands, in non-revealing clothing (not skin-tight), while for men, it includes covering from the navel to the knees and dressing modestly.
The Hijab extends to lowering the gaze, avoiding indecent speech, and conducting oneself with dignity.
Allah commands:
“And tell the believing women to lower their gaze and guard their private parts and not to display their adornment except that which [ordinarily] appears thereof and to wrap [a portion of] their headcovers over their chests.”
(Quran 24:31).
Essence of Hijab as an Act of Worship and Modesty
The Hijab is an act of worship rooted in obedience to Allah. It is not a cultural practice but a divine command. Allah says:
“O Prophet, tell your wives and your daughters and the women of the believers to bring down over themselves [part] of their outer garments. That is more suitable that they will be known and not be abused. And ever is Allah Forgiving and Merciful.”
(Quran 33:59).
The Hijab is a reflection of one’s faith, modesty, and inner character. It shields the individual from immorality and contributes to the moral fabric of society.
Lowering the Garments and the Gaze
The Hijab also encompasses lowering the gaze and maintaining purity in interactions between genders. Allah says:
“Tell the believing men to lower their gaze and guard their private parts. That is purer for them. Indeed, Allah is Acquainted with what they do.” (Quran 24:30).
By lowering the gaze, both men and women protect themselves from sin and maintain mutual respect.
Social Menace and Immoralities Due to Lack of Hijab
The absence of Hijab in society has led to numerous social issues, including:
Zina (Adultery and Fornication): Unrestricted interactions and immodesty increase the likelihood of adultery and fornication, which Allah explicitly prohibits:
“And do not approach unlawful sexual intercourse. Indeed, it is ever an immorality and is evil as a way.”
(Quran 17:32).
Exploitation and Objectification:
When modesty is neglected, individuals, especially women, are objectified and exploited, resulting in an increase in harassment and sexual abuse, a phenomenon that has plagued many organissations such as Universities, Banks and other public institutions. The introduction of Sexual Harassment Policies with its attendant harsh punishments has done very little in resolving this menace.
By Imam Alhaji Saeed Abdulai
