Getting in shape for Christmas

Christmas decorations are already out and had it not been for the “thrill” of an upcoming election, Christmas carols would have taken over our airwaves. Very soon even the die-hard exercise fanat­ics will be so busy doing NOTHING that time to exercise or stay fit is as close to zero as practically possible. This zero is a figure that the Ghana AIDS Commission would certainly be envious of but we continue to make strides there as well and hopefully in the not too distant future we will achieve that.

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 Christmas:

• Squats

• Plank

• Push-Ups

• Walking & Dancing

Don’t short-change yourself on these MUST DOs:

• Smiling; it costs nothing but gives you the world

• Sleep; can’t overemphasize this

• Give your neck a break and stretch it gently everyday

• Breathe; deep belly breathing is always a blast

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. You can modify the effects of squats by widening the space between your feet or even having your heels on a slightly elevated surface.

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, then repeat the whole pro­cess (circuit training) two more times with no rest periods or 30 second rest periods depending on your level of fitness. Start now and make this your routine morning, afternoon or evening and it may just be enough to help you sail through the holiday season and start the New Year in your best shape ever.

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 (HE&W Group)

(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, 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