In 2025 nothing new will happen in terms of New Year Resolu­tions. Even a change in govern­ment will not impact our resolutions. As has been the practice in years gone by, about 50 per cent of the resolutions will be based on a healthy lifestyle.

We all know them: Exercise more, lose weight, get a medical checkup, quit smoking and drinking. Almost invariably we give up by the end of the first quarter and for some as soon as the holiday season is over. Do not despair if this scenario sounds all too familiar – YOU ARE IN THE MAJORITY!

Definitely behavioural change is difficult and since we are not ade­quately prepared for the change, we have actually set ourselves up for failure even before we started.

As far as humans know, there is no magic wand to ensure you stick to your NEW YEAR RESOLUTIONS be it health, spiritual, moral etc. but together we will work on a blue­print that may help our new choices become habits eventually. The worst thing that can happen is for you not to have tried. January 1, 2025 can be a fresh start, and you have the power to make a difference in your life and that of many others.

Over the past few years my New Year Message has remained the same and I will continue along the same path till we can all benefit.

1. Prepare, Prepare, Prepare

How true it is that “when we fail to prepare, we prepare to FAIL”. 1ST of January is no fairytale day. If we wish to make changes from that day we have to work at it.

• We have to psyche ourselves up that we will hang in there no mat­ter what

• You cannot keep healthy if you don’t even have the right attire to exercise. If you plan to use a gym, get your clothes, trainers, towel and water bottle and pack them in a bag ready for the action. Even if you plan to walk, get a good pair of footwear. It is worthwhile to invest some money in your basic requirements

• Knowledge definitely is power – we have to know well ahead of time what we plan to do and why. If it’s walking, map out your route before the 1st of January. If you intend to sweat it out in a gym, choose one be­fore December 31. It is still not late.

• It is vital to get a professional to help you sometimes. The plan is to improve your health and not to harm yourself and learning to do things right is essential.

• Choose the time and days you plan to exercise. You may not be able to have a single stretch of thirty minutes at a time, so do the next best thing, put in ten (10) – minute sessions thrice a day. Yes, you can “snack” on exercise.

• If eating well is a problem for you, seek help. Even if you think you are in control of your meals that may be a good reason to seek professional help so that you can show off.

• If you are forty (40) years and above, pregnant, have multiple dis­ease states, get tired easily or have not exercised in more than one (1) year get clearance from a healthcare professional well before the last day of the year. We want to hit the New Year with a blast.

• Find an ACCOUNTABILITY partner; someone with similar goals who will check in or you will update periodically. Most times we do not want to let that person down, so we go the extra mile to keep our lifestyle resolutions on track.

2. Be Patient

Patience, my dear reader is a virtue. It can move even mountains so improving your health or flattening the mound around your midsection is not beyond its capability.

• Start slowly. No need to squeeze all that you should have done over the past five years in your first workout

• Pushing yourself too hard may end up causing you so much pain that like many people I have interacted with you spend the next few days-weeks nursing injuries. That could be the end of your new year resolution

• No need complicating matters with “I will lose 50kg by December 31” The risk? You may lose focus by mid-April. What if we say “…..1kg by February 28” (I hope you know by now that I am not a big fan of the scale, this example is purely to ex­plain the point). Better still we could do something as fuzzy as “I should be able to go up two flights of stairs without stopping to catch my breath by March 1.

Dear sisters, trying to run up the stairs in high heels may make life uncomfortable for your knees. Unfortunately, there are no spares for your knees. I am a great fan of wedge shoes-excellent for the back and knees.

• Finally, you are a unique individual. You may start your health quest on the same day with someone else who will appear to be making faster progress. Remember we are all different. The important factor in this case is to keep breaking your own records.

3. Write it down

The smart people in research have discovered that whenever we write down our goals, we are more likely to succeed. No need re-inventing the wheel, lets write down our goals and go a step further, discuss your goals with someone whom you will hate to disappoint.

This person may check up on you during the year and the “fear of los­ing face” will keep you on track long after the NEW YEAR tunes have died down.

Your written goals should be Spe­cific, Measurable, Attainable, Realis­tic and Time bound (SMART) and they act as a blueprint to follow through­out the year.

Log or write down what you do each fitness day e.g. I ran for 10 minutes and had to stop twice to catch my breath. My thighs and calves ached so badly I had to get a cold compress and take some painkill­ers (not a smart thing to do). Imag­ine what you do to your ego when three weeks later you run at an even faster pace for 30 minutes, do some strength training and take a quick shower so that you can get to work before 8am. Hmmm no pain at all.

Logging your workout is good. It boosts your ego, alerts you when you slack and if you hit a plateau your instructor may be able to help you by simply analyzing your logbook.

For your meals don’t forget to chart when (time), where (location), who you ate with, your mood during the meal and whether you ate with or without alcohol. You will have to include two weekend days in the rec­ommended 4-day initial Diet Log.

4. Choice Is King

“Variety is the spice of life” It is the rule of thumb that you pick exercises, sports or fitness quests that you love or enjoy. When we love something, we tend to keep doing it. Always remember though that we need to spice up things a bit and sometimes challenge ourselves with those we may dislike at first sight.

You may love walking. Keep walking but vary it: use weights sometimes or even resistance bands. Intersperse brisk walking with short bursts of jogging (interval training). Walk in a hilly area and sometimes on level ground. Occasionally ride a bike, swim, play tennis or even join an aerobic class.

5. Identify the limiting factors

A limiting factor is that demon that prevents you from getting the result you expect or should achieve because you are doing everything else right.

• Nutrition is often our enemy numero uno. You will be short-chang­ing yourself if you do not get your nu­trition right. Seek professional help.

• Motivation Sometimes we need to have an exercise buddy. We tend to workout longer as we chat or make more effort to go to the gym or meet outside to walk together. We just hate to disappoint our buddies.

• Time If only we could set aside a few minutes a day to take care of our health. “Time and tide wait for no man” but how true it is that by failing to invest in our health now, we may be hit by an illness that may leave us like the river bird “…… sitting all day long……” A Stroke for instance may leave us in this state. Time is scarce, if you have to use the gym, do not go there more than five days a week. You will only be setting yourself up for gym fatigue/burn out and alas a lost dream

6. Reward Yourself

No matter how little you may think your achievement is, give yourself a pat on the shoulder. Buy yourself a smaller size dress or belt. Go out with your exercise buddy to celebrate. Make a big fuss. Your brain just recognized your excitement and will help you attain more milestones.

If through sheer coincidence you find that in June you are back to your old ways, this is no time for blame games. You need not wait till Janu­ary; your new calendar starts on that day.

You have what it takes to make it. Get going NOW!!!!

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 – “drinking bitter (pure) Cocoa daily as part of a healthy lifestyle may reduce your risk of a stroke by improving blood circulation”

SOURCES:

• Random thoughts of kojo essel

• www.healthessentialsgh.com

• Webmd.com

• Abcnews.com

By Dr. Kojo Cobba Essel

There is something magical about Christmas and I still feel the same about this amazing time of the year after living in excess of half a century on Mother Earth.

Like most of you, my needs, wants and “to do list” at Christmas has gone through several changes but I still get excited about the season.

The Christmas carols may play a role but certainly they are not the ultimate since our airwaves seem to be suffering from a “constipation” of carols, yet the atmosphere reminds you that Christmas is only a few days away.

Ghana, the capital of Christmas and inflation has gone through many trying times, but we are still ready to welcome the world and make every­one merry.

Has it ever occurred to you that Christmas can make you healthier if you live in the moment and refuse to be frightened by what January may offer?

I am not by any means suggesting that you empty your coffers for the sake of Christmas.

Let us take a look at the health wonders that Christmas may bestow on us:

1. Happiness and laughter

a. Surrounding ourselves with people we love and those who make us happy and fill our mouths with laughter is not only good for the heart, but the feel-good hormones find their way to every part of the body.

2. A time to socialize

a. The hugs and time with fam­ily and friends has an amazing effect on our wellness. Imagine if we could do this more often.

b. Even the phone calls to wish people well goes a long way to make our health holistic

3. Dancing aka physical activity

a. The party crowd and the church crew who make sure they break into sweat as music flows will be doing themselves a great favour. The longer you stay on the dance floor the less likely you are to be found trying every conceivable item on the menu.

4. Tapping into spiritual well­ness

a. You can’t go wrong when you spend time to read or listen to His Word, pray, give thanks, praise and worship. You just satisfied the spiritu­al wellness pillar

5. Periods to unplug?

a. The more you socialize, hug, talk to people and even dance, the less likely you are to be hooked to your electronic devices. What a welcome break for your tired eyes, brain and neck. Its all about Digital Wellness.

6. Balm for mental wellness

a. When you spend time visiting people or places, talking to people, laughing, hugging, spending time away from electronic devices then you feel good, and your behaviour is more positive and you tend to think clearly.

7. Giving is at the centre of it all

a. Giving is at the centre of Christmas. God gave us His only son as a show of love. This is a time to give your time, kindness, smile, love, gifts etc to as many people as you can but especially to those who may nev­er be able to do same for you. This gesture is a powerful tool that brings you happiness beyond measure and it is difficult to describe the feeling and the benefits to your body.

We can do so much for our health and wellness during this magical time of the year. We do not have to just stuff our mouths with food and drinks packed with sugar or sign a pact with alcohol such that we can hardly walk unaided.

With your renewed energy made at Christmas we can face the New Year knowing very well that our health is our responsibility.

We need to maintain our new found energy and momentum!!

What should we avoid so that we will not drain our energy?

1. Focusing on the past

2. Not getting adequate sleep

3. Not drinking enough water but loading yourself with alcohol, caffeine and energy drinks

4. Spending all your time work­ing and leaving no time to rest and socialize

5. Not being physically active

6. Spending all your time behind screens, TV, phone, computer. Making social media king

7. Eating junk food most of the time

8. Being resentful, negative or surrounding yourself with people who see no good in anything

9. Creating clutter and a mess wherever you are

10. Trying hard to impress others

I hope these tips will help you stay in the best state of your life and remember to continue doing these for the rest of your life. Does that sound too difficult?

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 – “WHERE YOU LIVE SHOULD NOT DETERMINE IF YOU LIVE.”- WHO

By Dr. Kojo Cobba Essel