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
The role of GAPHTO in disease prevention in Ghana, public health, national development
Every day across Ghana, thousands of public health professionals wake up before dawn and head into communities, schools, markets, health facilities and households. They inspect sanitation conditions, monitor disease outbreaks, educate communities on healthy practices, investigate health threats and help prevent epidemics before they occur.
Yet despite their critical contribution to national health and development, many Ghanaians know very little about the men and women behind these efforts.
These are the Public Health Technical Officers (PHTOs) — a dedicated workforce that operates largely behind the scenes but serves as one of the country’s most important lines of defence against disease and public health emergencies.
Now, the newly elected President of the Ghana Association of Public Health Technical Officers (GAPHTO), Mr Owusu Ansah Asante, wants to change that.
Having assumed office this year, Mr Asante has placed visibility, professional recognition and strategic advocacy at the centre of his leadership agenda. His goal is to ensure that the work of Public Health Technical Officers is better understood, appreciated and supported by the public, policymakers and development partners.
While doctors and nurses are often the most visible faces of healthcare, Public Health Technical Officers perform preventive functions that help stop diseases before people require medical treatment.
They are involved in environmental sanitation, disease surveillance, outbreak investigations, health promotion, food hygiene inspections, water quality monitoring, vector control and community health education.
Their work becomes especially critical during disease outbreaks such as cholera, meningitis, yellow fever and other infectious diseases that threaten communities.
“When outbreaks occur, our members are among the first responders in the field,” Mr. Asante explained. “They work directly with communities to identify risks, educate the public and implement preventive measures that save lives.”
According to him, preventive healthcare remains one of the most cost-effective investments any nation can make because it reduces the burden on hospitals while improving the overall health and productivity of citizens.
“Many people only think about healthcare when they visit a hospital. Yet there are professionals working every day to prevent diseases before people become patients. That contribution deserves greater public appreciation and support,” he said.
Founded in 1984, GAPHTO has evolved into one of Ghana’s most significant public health professional associations.
Today, the association boasts more than 4,000 members working across districts, municipalities, metropolitan assemblies, regional health directorates and various public health institutions nationwide.
For more than four decades, the association has contributed to Ghana’s efforts in disease prevention, environmental health management, sanitation improvement and public health education.
Members have played active roles in major national health interventions, helping to address public health challenges ranging from sanitation-related diseases to epidemic preparedness and response.
Despite these contributions, Mr Asante believes the profession has not received the level of recognition that matches its impact.
“There is a lot of excellent work being done across the country by Public Health Technical Officers. Unfortunately, much of this work goes unnoticed because it happens quietly in communities. One of our goals is to tell these stories and help people understand the importance of what our members do,” he said.
For the new GAPHTO President, increasing visibility is not merely a public relations exercise.
Instead, he sees communication and public engagement as strategic tools for strengthening public health outcomes and attracting support for preventive healthcare initiatives.
Under his leadership, the association plans to strengthen its communication efforts, improve engagement with the media, expand public education activities and highlight the achievements of members across the country.
Mr Asante believes greater visibility will not only enhance public appreciation for the profession but also create opportunities for partnerships, policy influence and professional development.
“We want GAPHTO to become a household name in matters of public health and disease prevention. When people hear about sanitation, disease surveillance, health promotion and community health protection, they should immediately recognise the role of Public Health Technical Officers,” he said.
Beyond visibility, the new leadership is committed to building the capacity of members to respond to emerging public health challenges.
Rapid urbanisation, climate change, population growth and evolving disease patterns continue to create new public health risks that require innovative solutions and highly skilled professionals.
Mr Asante noted that his administration will focus on continuous professional development, leadership training, research and knowledge sharing to ensure members remain equipped to address contemporary health challenges.
“We live in a rapidly changing world. Public health professionals must continue to upgrade their skills and knowledge to respond effectively to new and emerging threats,” he said.
The GAPHTO President is convinced that the association’s work extends far beyond the health sector.
According to him, effective disease prevention and environmental health management contribute directly to economic growth, educational outcomes and national productivity.
Healthy communities are more productive, children are able to attend school consistently and families spend less on medical treatment when diseases are prevented before they occur.
This, he argues, makes Public Health Technical Officers important contributors to Ghana’s broader development agenda.
“Public health is not only about health. It is about development. It is about creating environments where people can live productive lives and contribute meaningfully to society,” he explained.
As part of his vision, Mr Asante is seeking stronger collaboration between GAPHTO and government institutions, development agencies, civil society organisations, academia and the private sector.
He believes partnerships will be essential for addressing complex public health challenges that require coordinated action across multiple sectors.
The association also hopes to create stronger platforms for advocacy on issues relating to sanitation, environmental health and disease prevention.
As Ghana continues to pursue universal health coverage and strengthen its health systems, Mr Asante believes Public Health Technical Officers must occupy a more prominent place in national conversations about healthcare and development.
His message is simple: disease prevention deserves as much attention as disease treatment, and the professionals who dedicate their careers to protecting communities deserve greater recognition.
For decades, they have worked quietly in the background, helping to keep Ghanaian communities healthy and safe.
Under the leadership of Mr Owusu Ansah Asante, GAPHTO hopes that story will no longer remain hidden.
The association’s new chapter seeks not only to strengthen the profession but also to ensure that the thousands of men and women who stand on the frontlines of disease prevention finally receive the visibility their contributions have long deserved.
By Geoffrey Buta
A good relationship with your boss is critical for job success and career development. Supervisors have a great influence on your stress level, your team and company culture, and ultimately, whether you succeed or fail in a role.
They are also your best resource for support, problem-solving, and personal development. Building a strong relationship with them can be transformative for your work experience and professional growth, but navigating this connection can be complex.
Here are some key values and characteristics that will help you along the way.
- Be authentic
It is important to be yourself when building any new relationship. Do not be over-the-top trying to impress or kiss up to a manager. Be authentic and try to build a genuine connection with them instead. This will be incredibly helpful when it comes to dealing with personal issues, having difficult conversations, and building trust.
- Be empathetic and respectful
Bosses are human beings with their own professional pressures and personal lives, so it is important to maintain empathy toward them. Strive to get to know them on a personal level; you do not need to be best friends, but knowing the basics, like their family and hobbies, can be meaningful.
Also, help your supervisor look good. Every leader wants a high-performing and successful team. By developing trust, understanding, and excellent communication, you can help your boss achieve their goals.
- Build trust and add value
Showing initiative will win you big points with almost any boss. Whether setting up regular one-on-ones, volunteering for new projects, or offering help, the benefits of this dedication are twofold.
Proactivity makes leaders feel supported-like you are looking out for them. It also provides opportunities for your individual growth.
Whenever possible, add value beyond the limitations of your job description. Whether you have a special interest or extra capacity, find ways to support your team and relieve pressure. – Source:careers.vikingservice.com
..To be continued
