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
Sleep is powerful and definitely one of the major legal performance enhancing drugs of all time but even sleep answereth not all questions related to adequate rest.
“Doctor, I am so tired. I still feel drained even after a 10-hour sleep.”
“I feel lonely, unappreciated and extremely tired. Help me doctor.”
These are two of the numerous examples that clients complain of on a daily basis. We are in “an energy crisis that has nothing to do with oil and gas” and unless we learn to take the necessary breaks and make minor adjustments to our way of life we are heading for a generation that has burnt-out high achievers. I am only drawing attention to a crisis that is often overlooked.
Deep, adequate sleep is an extremely powerful life-changing natural phenomenon that many people trample upon. If you had to make a single change to your life to grow healthier I will suggest you sleep more if you sleep less than seven or eight hours a day. Yes, napping also has an energizing role in our health quest. Rest is such a broad and grey area and it appears sleep is only part of the whole enigma of REST. Now you will understand why an evening with family or friends out of home after a tiring week invigorates you. Also there must be some magic spending time by the seaside even if you don’t sleep. How about playing music with friends? Rest is much more than sleep and though sleep is extremely important all the other forms of rest do matter as well.
A look at the 7 types of rest
1. Physical rest
a. We all know that feeling when you just want the body to take a break. It turns out physical rest can be broken down into two
i. Passive Rest ; lying down, sleeping, napping
ii. Active Rest; yoga, massage, stretching etc.
2. Mental rest
Typically one feels irritable, forgetful and unable to concentrate at work etc. May get eight hours of sleep yet feels horrible. This may be tell-tale signs that you need mental rest
How to fix this;
- Switch off your brain. Take short breaks every two hours talk about or write down your feelings so you are not carrying them around
3. Sensory rest
With the noise all around, bright lights, screen time and a host of others, our senses feel overwhelmed.
How to fix this;
- Simply close your eyes for a minute
- Unplug intentionally; Take a break from computers, phones, bright lights, noise and conversations
4. Creative rest
It is important to awaken the excitement deep within us. The glitter in our eyes. That is another realm of rest.
How to fix this;
- Walk in a beautiful place in nature, watch a movie, play a musical instrument, garden or do art. The good news is you do not even need to be good at it.
5. Emotional rest
Often we are unable to say NO when that is exactly what is needed. We accept additional engagements only to sit in our corner later and feel lonely and unappreciated.
How to fix this;
- Cut back on people-pleasing “adventures”
- Create time to freely express your feelings and emotions. “ME-TIME” and SELFCARE can’t be over emphasised
6. Social rest
It is rare to find someone who needs emotional rest BUT has no social rest deficit. They often come as a “couple”. We need to be able to differentiate between relationships that energise us and those that drain all we have.
How to fix this;
- supportive and positive people, rather than people that exhaust you.
- Engage in conversation and stay focused. Paying attention does wonders to our brain
7. Spiritual rest
We all need to rely on the power of a superior being and for me it is GOD! We need that sense of belonging (child of God), love and a PURPOSE. That gives us the needed rest
How to fix this;
- Prayer
- Praise and worship to The Almighty
- Meditation
- Service to the community
My advice is let us put all these into practice as often as possible. Every day is possible. Do not wait till you are too tired or feel totally broken before you search for these tips. The time is now and remember SLEEP is supreme but we need the other forms of rest to be complete. Seek professional medical care if you continue to feel “unrested”.
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
(www.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 – “Whatever you practise grows stronger, what are you practising now?”
References:
1. Saundra Dalton-Smith, MD – ideas.ted.com
2025 appears to be in a hurry, but isn’t that what we say every year? Information overload is real and when it comes to health and wellness not all we come across is backed by science
I have been thinking about CERVICAL CANCER AWARENESS and a number of the nuggets will look at this preventable / manageable cancer. My goal regarding cervical cancer prevention is to encourage, coerce all ladies in the age group to be screened.
The watch word(s) should be prevention and early detection of changes.
1. Cervical cancer is the most preventable of all female cancers. Do the following.
a. Have regular cervical screening tests e.g. once every three years depending on findings
b. Get vaccinated against Human Papillomavirus (HPV)
c. Practice safe sex
d. Live a smoke-free life
e. Eat a balanced diet to help support your immune system
2. Signs and symptoms of Cervical Cancer you should not ignore
a. Vaginal bleeding that is abnormal for you
b. Bleeding after sexual intercourse
c. Bleeding between periods
d. Heavier periods than usual
e. Changes in vaginal discharge
f. Pain during sexual intercourse
g. Persistent pain in your pelvis or lower back
3. Risk factors for Cervical Cancer
a. Any woman with a cervix
b. Anyone who is sexually active
c. Anyone with an HPV infection
d. Anyone who smokes and drinks alcohol
e. Family history of cervical cancer
4. The Human Papilloma Virus is the most common sexually transmitted infection and is the cause of almost all cervical cancer (WHO).
5. Exercise has that immediate effect of improving your mood, focus and attention. With increased exercise over your lifetime, you slow the expression of diseases such as Alzheimer’s and Dementia.
6. The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, swim, stretch or skip; do something vigorous and lively. Yoga is also fabulous, as it combines movement and breathing.
7. Self-Care Check List 1
a. Listen to your body
b. Move more
c. Eat healthy
d. Breathe right
e. Avoid harmful substances and excess of anything
f. Get enough sleep
g. Cultivate gratitude and joy
8. Your thoughts, your feelings, your emotions, your beliefs literally communicate with every aspect of your biology every second. Yes your thoughts communicate with your cells. They all help to determine so much about your health.
9. Some Longevity Principles
a. Avoid ultra-processed foods
b. Get quality sleep
c. Strength exercises is a MUST!
d. Build community and purpose
e. Practice stress management
10. Food is not only a source of energy, joy, connection and pleasure; it can also rejuvenate us and even reverse disease. Would you rather be powered by junk food?
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 – “with better access to vaccination, screenings and treatments, cervical cancer can be eliminated.”- WHO
Reference:
1. Cervical Cancer Awareness – The Bank Hospital
2. Cervical Cancer Awareness – Medpluspharmacyng
3. World Health Organization (WHO)
4. VK Fitness
5. Dr Mark Hyman
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