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

Region, has initiated an awareness campaign to prevent chol­era outbreak within the municipality.

Mrs Wilhemina Tiwaah Duah Mort­tey, the Municipal Health Director for Tarkwa Nsuaem, announced this when the directorate had a meeting with the District Risk Communication Team at Tarkwa.

The meeting reviewed the cur­rent cholera situation and assessed the environmental conditions of the municipality, particularly as they approached the rainy season.

She recalled that the Western Re­gion experienced a cholera outbreak during the fourth quarter of last year, adding that, during that same period, the Tarkwa Nsuaem Municipality re­corded 167 cases with three deaths.

“As the rains have set in, we are commencing our advocacy and sensi­tisation campaign to raise awareness and address potential health con­cerns.

“Residents must stop dumping sewage and waste into open drains and gutters because this unaccept­able practice spreads cholera infec­tion, as flies can transport the vibrio cholera bacteria from contaminated areas to food,” Mrs Morttey indicat­ed.

The Municipal Health Director reiterated that to prevent cholera, food sold should be properly cov­ered, while food vendors must always ensure their foods were served hot to avoid contamination.

Mrs Josephine Owusu Yeboah, the Municipal Disease Control Officer for Tarkwa Nsuaem, explained that sever­al activities were carried out by the directorate to eliminate the disease from the municipality.

Mrs Yeboah said by working to­gether with key stakeholders in­cluding the National Commission for Civic Education, Information Services Department, National Disaster Man­agement Organisation, Red Cross and the media, they were able to com­municate preventive measures to the various communities.

She stressed that “Despite our cur­rent success in managing the condi­tion, the presence of cases in nearby districts and municipalities pose a risk of the disease returning to our municipality”.

Mr. Benjamin Osei Nti, the Assis­tant to the Munici­pal Environmental Health Officer, on his part stated that it’s not a good idea to dispose of waste in gutters, as the rains could carry it to other areas and cause problems for others. –GNA