Health Essentials
Can one ever exercise ‘too much’?
Can one exercise too much? The exercise addicts are wondering what the verdict is while the majority of us who dream of new excuses daily to avoid exercising are up in prayer hoping the answer favours them.
Nothing compares to exercise in our quest to discover the fountain of youth but we must “use” with caution. We have often referred to exercise as the “wonder-drug” and that is no exaggeration but like all other medications, too much of it may be harmful to our health.
Always remember that MODERATION is key; just as too little may be of no benefit, too much may send you to your grave early.
Why am I beating drums of caution about exercising? My goal is to make you healthier not worsen your current state.
You are aware that there is a particular dose of medication that is right for you; when you take less than that dose your condition may not improve and when you overdose, you suffer serious consequences that may even include death.
Exercise acts in a similar fashion. Avoiding exercise is harmful to our bodies but the benefits accrue as we start to exercise till a point is reached when we maximise our benefits. Beyond this golden point, additional (that is more intense, increasing duration or increasing frequency) exercise is harmful.
The areas that can lead to too much exercise are; intensity, frequency, duration and doing too much too soon. It is no secret that moderate intensity exercise is often best for the majority of us.
Very intense exercise has been found to decrease our immunity leading to increase in conditions such as the common cold. It may increase injuries such as sprains of large joints that may force us to take a long break from exercise.
As a guide, we should be able to carry on a conversation when we exercise at moderate intensity. At high intensity, we struggle to even put together a sentence and at very low intensity we can sing. If you have been singing for years while you exercise this may be your cue to go a notch or two higher.
Studies have shown that when the heart is in distress such as may occur in lengthy intense exercise sessions, an enzyme called troponin may be released. This signifies damage to heart muscle.
Over a long period, this damage may cause scar tissue to form in the heart muscle and may lead to abnormal heart beats. This means too much exercise may be harmful not only to your immune system, joints and muscle but your treasured heart may also suffer.
Mild left jaw pain lasting for a very short period especially during intense activity may be a sign of a heart under distress, please do not ignore.
Some of us also tend to exercise the same muscle groups too frequently. A common target is the abdominal muscle as we strive to acquire the elusive six-pack.
Muscles need time (about 48 hours) to recover from minor injuries we sustain while exercising. If we do not allow enough time for healing we never get the desired result. Remember this does not apply to those who “under-exercise” the muscle.
Yes exercise can give you a “high” that tends to drive exercise addicts to keep going on and on. Remember that after a point, the law of diminishing returns sets in and setting an all-day camp in a gym to exercise will be of no use.
For the majority of us a maximum of an hour of exercising is ideal especially when we spend the time appropriately.
Remember some of us may spend hours on end in our exercise attire just socialising rather than actively exercising. Socialising does have its benefits too but that is a discussion for another time.
A number of people who engage in strength training will continue lifting to fatigue. The danger here is continuing to repeat a movement with weights till fatigue means your last few repetitions may be done with poor form or posture. Do not try this without professional supervision. Keep to the number of repetitions that you can do with the right posture and your back and other body parts will forever be grateful to you.
Do you remember ever going to the hospital and your doctor started you on medication and over the months increased the doses? Exercise follows a similar pattern; start slowly and add on as you get fitter. Doing too much too soon can cause harm and even death.
The fact that you may overdose with exercise does not mean you have an extra arsenal in your “Exercise Excuse Chest,” remember that too little or nothing at all is suicidal. “The lesson is that the benefits of exercise don’t require extreme efforts. A Goldilocks approach is probably best: too little is bad for the heart, but too much could be also. Moderate activity anywhere – from 15 minutes to an hour a day, several days a week – is just right.”
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.
Thought for the week – “Don’t lose out on laughter, the benefits match Exercise, Meditation & Sex all rolled into one.”
References:
- Ted Talk; “Why great leaders take humour seriously
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
