Health Essentials
Is any exercise excuse worth its salt?
If you are like most humans, then you will come up with 1001 reasons you can’t exercise: there is always something that appears more attractive than performing an activity that may make you break into a sweat but I doubt if there is a more effective medicine available.
Even the die-hard anti-exercise activist knows that, there is some benefit to physical activity or exercise. One phrase may capture it all; “no matter your exercise excuse, there is an even more compelling reason to exercise”.
In an era, where everyone appears to be complaining of being under stress even when we do not understand the word, it may be refreshing to know that exercise or physical activity is an excellent stress-buster. Exercise and laughter continue to tango for the number one spot in relieving or preventing stress.
I definitely agree that there may be a handful of conditions that may require us to take a break from actively exercising, but even then, in the right hands, there is something that may just be right for us.
Just like you, I also think about these reasons not to exercise but they surely are not good enough;
1. “I DON’T HAVE TIME”
You definitely are not alone. We all think we are extremely busy, but we do make time for other things, don’t we? It’s all a matter of setting our priorities right. Fortunately for us, we all have exactly 24 hours in a day, and we just have to make do with that. The wise one above knows best and set it that way.
You probably spend hours talking on your cell phone. What about strolling in your room while you chat?
The good news is that exercise gives you energy. It does not take it away, so you will be able to do more in less time. Here’s a great tip: if you have trouble managing your time, you may do well to start exercising – NOW!
2. “I AM TOO TIRED”
We often spread out on our sofa and proclaim to the world and anyone who cares to listen, “I am so tired; I need to get some rest. This relaxation time is all I can squeeze into my hectic day. One day when I get enough rest, I will start exercising”. Does that sound like any of us?
The good news is this: research has shown that aerobic/cardiovascular exercise increases energy and relieves fatigue. So next time you feel so tired it may be a great option to take a brisk walk or hit the gym.
Exercising will definitely give us more energy so we can do more of the things we love – that is good bait, isn’t it?
3. “I HATE EXERCISE”
Most of the time, we just hate what we think exercise has to be. The bottom line is that you need to move a large group of muscles over a period of time, and also get your precious heart to do some extra work. If you do not like the word ‘exercise’, let’s use ‘physical activity’ (exercise is actually a branch or subset of physical activity). That probably makes you more comfortable. Physical activity includes gardening, household chores, dancing, etc. The point here is that we should do more of what we enjoy, and that will help to keep us on track. Put in some variety to prevent a rut.
Always make healthy choices such as using the stairs instead of the elevator; parking your car further away from your destination; walking to the neighbourhood shop; moving around while on the cell phone; walking to a work colleague’s desk instead of emailing or using the phone; and the greatest of all – walking to the TV to use the controls instead of the remote. So after all, exercising is not that bad!
4. “I AM TOO OLD”
No matter your age and physical condition, there is a form of exercise that is appropriate for you. You only need to talk to your healthcare professional, and you will be on your way to discovering the secrets of a healthy old age. Please note: starting to exercise at mid-life lengthens your lifespan and even more importantly your health span.
5. “I AM IN TOO MUCH PAIN”
I can feel your pain too. Many of us have extremely painful body parts, such as the knees, and we find it almost impossible to even walk. The sad part of the equation is that the pain worsens when we avoid all forms of physical activity. Many people will experience extreme pain when we start walking, but it improves over time. You could walk for as little as 30 seconds, take a break and then continue. Some may be better off on a recumbent bike, and others, in a swimming pool. If you do not know the cause of your pain, talk to a healthcare professional, who, together with a fitness therapist, should be able to work out a plan for you.
My dear readers who may be struggling with arthritis, this may be counter-intuitive but you are much better off taking short walks than sitting in a chair or relaxing in bed for a greater part of the day.
6. “I WILL GROW FAT WHEN I STOP”
Of course you will grow fat when you stop exercising consistently yet you make no adjustment to your intake of food or drinks. That is the law of nature; once you put in the same number of calories (energy) yet you burn less than when you were exercising, the excess energy will be converted to fat and stored.
There are two issues to tackle here; the human body was made to move so you have no business avoiding physical activity. You may quit using the gym but you need to take part in other activities such as brisk walking, skipping etc. it is also extremely important to know that exercising goes hand-in-hand with the appropriate nutrition. Once you learn to eat properly, the chances of growing fat will reduce. You should not continue indefinitely with an exercise programme without talking to a dietician who will teach you to eat properly.
So whenever you dream up any other exercise excuse, remember there is definitely a more compelling reason to exercise.
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 – “Exercise is definitely medicine and doctors need to prescribe it!!!”
I look forward to interacting with you at The La Palm Royal Beach Hotel Corporate Healthy Lifestyle Programme on Saturday, 24th June, 2023, at 5.30am.
Let’s walk, exercise in the pool and on land, network and share ideas that will keep us healthy.
By Dr. Kojo Cobba Essel
Health Essentials
Stop the silent killer: Breaking myths to prevent sudden deaths from high blood pressure
Every week in Ghana, a life is cut short, sometimes in the middle of traffic, sometimes at a desk, sometimes in the quiet of sleep. A father doesn’t come home. A sister doesn’t wake up.
A colleague slumps at work and never gets back up. Families are left asking why and you will hear statements like what happened? Was he sick? I just saw him, he has not shown signs of ailment, what a shock and so on.
Behind many of these sudden tragedies is a quiet, invisible force: high blood pressure, or hypertension. It doesn’t scream for attention. It doesn’t always show symptoms. But it tightens its grip silently on hearts, on brains, on lives.
This is not just a medical issue. It is a human one, it is about behaviour, it is about ignorance and it is about lifestyle. It is the grandmother who never got her blood pressure checked because she felt “fine.”
It is the taxi driver, the statistician, the nurse who ignored his pounding headaches, thinking it was just stress. It is the young lady who was so vibrant at church and no one suspected she could fall and die. Because it shows no symptoms.
The alarming numbers we cannot ignore
The Ghana’s 2023 STEPS Survey on Non-Communicable Diseases conducted by The World Health Organisation, Ghana Health Service and Ghana Statistical Service has revealed findings that should push for action.
According to the report, 21.7 per cent of adults aged 18 to 69 in Ghana are living with high blood pressure. Even more alarming is that 51.1 per cent of those with hypertension are not aware of their condition.
This means that more than half of the people with dangerously high blood pressure are walking around without knowing it until tragedy strikes. That is the real danger of this silent killer.
Literature has shown that hypertension is preventable and manageable. But only if we treat it like the threat, it is. That means regular checkups; that means understanding the risks and that means talking about it openly, urgently, and with compassion.
The deadly power of myths
Why are so many Ghanaians untested or untreated? Is it out of ignorance, or the pervasive myths about hypertension and its treatment?
• Some believe blood pressure medicine “weakens the body” or “shortens life.”
• Some believe blood pressure medicine “weakens the penis and kills sexual drive”
• Others think once you start taking medication, you are “dependent for life.”
• Many say, “I feel fine, so I must be fine.”
These beliefs are not only false, but they are also deadly. The truth, according to the World Health Organisation, is that effective treatment can reduce the risk of stroke by up to 40 per cent and heart attack by 25 per cent. Avoiding treatment does not prevent dependence rather, it accelerates death.
As Dr Patrick Kuma-Aboagye, former Director-General of the Ghana Health Service, has noted, “Hypertension is preventable and treatable, but our biggest battle is misinformation and late detection.”
A national conversation we must have
This is not just a health issue it is a national emergency. Sudden deaths rob families of breadwinners, communities of leaders, and the country of its productivity. In every obituary notice caused by hypertension, there is a story of loss that could have been prevented with a simple blood pressure check and treatment.
Behind every life saved is a moment of awareness, a decision to act, therefore, the media must rise to the challenge.
Radio and television programmes should dedicate regular airtime to demystify hypertension. Newspapers should carry survivor stories, expert interviews, and practical lifestyle advice.
Social media influencers should spread awareness in local languages, reaching young people who assume they are safe.
Public health experts also have a responsibility. Screening must move beyond hospitals into churches, mosques, markets, schools, and workplaces. People should not have to wait for illness to know their BP status.
What we can do together
To stop the silent killer, we need a collective response:
• Check your blood pressure regularly, even if you feel healthy.
• Follow medical advice faithfully if diagnosed because treatment saves lives.
• For healthy lifestyle, eat less salt, reduce alcohol, reduce starchy, fat and oil intake, avoid smoking, and exercise at least 30 minutes daily.
• Encourage one another talk about blood pressure in families, communities, and workplaces.
Conclusion: Silence is killing us
What kills is not just the disease, but the silence, fear, and myths that surround it. The STEPS 2023 report has sounded the alarm: nearly one in five Ghanaian adults has high blood pressure, and more than half don’t even know it.
This is the time for bold conversation, public education, and decisive action. The media, health professionals, policymakers, and ordinary citizens must join forces to expose the myths, spread the facts, and save lives. Let us not wait for another headline.
Let us make blood pressure a national conversation before it becomes a personal tragedy. With awareness, treatment, and collective will, Ghana can stop the silence and stop the sudden deaths from the silent killer.
Written by: Ansah Moses Teye-Akam – Senior Statistician, Sociologist/Scientific Research Organisational Expert.
Email: moses.ansah@ statsghana.gov.gh/ansahmosesteyeakam@ gmail.com.gh Contact: 0244539034 / 0204359034
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On September 29 of each year since 2000, we mark World Heart Day without fail but it appears we find a comfortable place to doze off after that, leaving the world’s number one killer to continue its havoc.
This year, the theme “Don’t Miss a Beat” focuses on “the importance of heart and blood vessel (cardiovascular) health by emphasizing how losing someone to heart disease also means losing irreplaceable moments in life. It encourages individuals to prioritise heart health, not to miss important life events, and supports building a world with fewer deaths and more healthy hearts.”
Together with its members, the World Heart Federation spreads the news that at least 80 per cent of premature deaths from heart disease and stroke could be avoided if the main risk factors, tobacco, unhealthy diet and physical inactivity, are controlled.
Stop smoking and prevent others from smoking
a. Once upon a time, puffing the smoke of death was fashionable (maybe from a lack of adequate knowledge?) but certainly in 2025, a healthy lifestyle is in vogue. If you do not smoke, why should you inhale smoke from others (passive smoking)?
Eat more fresh fruits and vegetables
a. In Ghana and other developing countries, we often want something that will fill our stomach and stay there for as long as possible. Why do you think “concrete” is so revered in this great land of ours? Start the day with a hefty dose and top it up with frequent gulps of water. We always come up with 1001 reasons why eating fruits could lead to instant “pocketitis” and may signal the beginning of a third world war in many homes. We love to get into unnecessary arguments about whether fruits should be eaten before or after meals etc., just eat them!
b. We probably should consider buying fruits when they are in season since they are much cheaper at the time
c. Kontomire, cassava leaves and garden eggs, are great vegetables that will not cost you an arm and a leg. You also have the option of cabbage, lettuce etc.
d. The option of having a small garden is great but many of us do not have the luxury of space to do that.
Eat a healthy diet
a. LOW in saturated fats
i. Saturated fats can be found in animal products such as meat, milk, cheese and butter but be careful about plant products such as palm oil. Moderation is ALWAYS key.
b. LOW in refined carbohydrates
i. Our tongues have the power to make or unmake us – talking and eating are two examples of paths that can spell doom. We love sugar, perfumed rice (white), white flour, pasta (macaroni) and white bread and will make excuses to skip brown rice for instance.
c. LOW in salt
i.This is as simple as it is stated. Reduce the salt you put in food. Avoid adding salt to already cooked food. Flee from salted snacks and watch artificial flavouring.
Increase levels of physical activity
a. This is no drill on exercising but sitting on the sofa all evening or sitting at your desk for hours on end has not yet produced a healthy being. Household chores, gardening, walking even if it means while on the phone, using the stairs instead of the elevator all add up. The more you move the better for you. Dear friend, moving the TV remote does not account for much but maybe if you could walk to the TV to change channels or make other modifications then you would be on the right path.
Regular medical examinations to assess heart health
a. Beware of the modifiable risk factors for heart and blood vessels and check them often
i. Uncontrolled hypertension, uncontrolled diabetes, abnormal cholesterol, obesity, physical inactivity and smoking
ii. Get evaluated for sleep apnoea especially if your snore could bring the walls down
Manage Stress
• Check the quality and quantity (duration) of your sleep and rest
• Be happy
• Spend time with people who make you laugh and those who have positive vibes. The pessimists will drain your energy.
Changing these habits and behaviours is possible but we need to be committed. Whatever we are today is by the grace of God and the choices we made before today. Make healthy choices that will protect your heart, and it will continue to perform well for many years to come.
Today many people have died from a heart disease, and others have gained HEART HEALTH, which group would you rather join? Wouldn’t you spend quality time with family and friends for many years rather than being bedridden or spend precious endless hours in hospitals trying to fix our heart and blood vessels.
We have the power to make the right choice and stick to it.
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 – “You have the opportunity to have a Heart Health Assessment at The Medics Clinic, Tse Addo from now through Saturday 4th October. Call 055-341- 1221 to set up an appointment or simply walk-in.”
References:
1. World Heart Federation Website
2. The Ten Commandments for A Healthy & Enjoyable Life: Dr Kojo Essel
By Dr Kojo Essel
