Health Essentials
Is any exercise excuse worth its salt?
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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
Sleep comes in different shades. There are those who sleep pretty and hardly move an inch in bed. Then we have those who are virtually at war when in bed and may turn a whole 360 degrees several times in the land of the unknown. Woe betide you if you find yourself in the same “sleep ring” with such a fighter. The most “decorated” ones bring music to sleep and the noise that exudes from their throats, nostrils and mouth could compete with any orchestra except that harmony is often thrown to the wind; those of us who belong to this category know ourselves.
Inspite of all the above, when I am hard pressed to pick one thing that has the greatest impact on one’s health, I will say SLEEP reigns. Too many challenges spring up when we fail to get enough sleep and it’s no wonder that at the doctor’s office we hear many complaints of not being able to sleep.
Most of the time the solution is not in popping pills but the Sleep Hygiene Tips below will go a long way to make a difference in your sleep and subsequently your health.
Sleep hygiene tips
- Create darkness in the room
- Sleep is easier when your room is dark. A bright room may be a challenge especially if you already have a bunter with sleep.
- Have a Regular sleep plan
- Keep to the safe time you go to bed and also time you wake up. Regularity is key.
- Ensure room is cool and well ventilated
- An extremely hot or cold room may keep you awake just tossing and turning. A nice breeze makes sleep even better.
- Wind down or unplug about an hour to bedtime
- Rushing throughout the day and then diving into bed may not be the best remedy for sleep. Slow down, start putting off lights, stop working and maybe spend about 5 minutes meditating or speaking to God.
- Avoid phones, laptops, work in bed/bedroom
- These have no business in your sleep area and should not be in your bed for sure. The glare from lights, the vibrations or sounds from messages and even calls may keep you awake and give you a nightmare with your eyes wide open.
- Exercise
- Exercise and laugh and you will be preparing yourself for a sound sleep. You may exercise anytime of the day but when you struggle a lot with sleep the ideal time may be four to six hours before bedtime. Exercising an hour or two before you sleep may rather keep you alert and awake.
- Watch your food intake; don’t overeat, avoid spicy food and lots of oil
- Gluttony is definitely “sinful” and one of the instant punishments is discomfort and difficulty sleeping. A full stomach at bedtime makes one wish for daybreak. The spices can also cause havoc especially when eaten late. That heartburn will wake you up and keep you sitting and cursing all night.
- Watch what you drink; stimulants may affect your sleep e.g. caffeine, fizzy drinks, alcohol and energy drinks
- If you have trouble with sleep or you do not want your sleep to be disturbed in any way, avoid these 4 clear hours or more before sleep time. ACOHOL deceives you into thinking you will sleep only to wake up early, feeling unrested or making dashes to the washroom.
- Discuss with your doctor when to take some of your prescribed medication
- Sometimes some medications we are on may cause us to wake up several times to urinate and should preferably be taken much earlier in the day. Others keep us alert over several hours.
- Writing your TO DO LIST for the next day relaxes the brain
- The brain sometimes will keep “working” in an attempt not to forget what you need to do the following day. Hack your brain by writing down or typing out your To Do List for the following day and you will be blessed with good sleep.
- Get professional care to diagnose and manage medical conditions
- Sometimes it’s a medical condition that is directly or indirectly depriving us of good sleep and our health professional can help us find and treat this so we can once more enjoy the bliss of the Lotus Eaters. Maybe it could be a medication that is just not right for you.
Popping pills to sleep in most cases will not solve the challenge and should never be our first line of correcting our sleep wars. Adopt these hygiene tips today even if you sleep well and your health will be on the right path. Not even the decorated bedroom trumpeter or the sleep fighter can take your sleep away from you.
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 – “ A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
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These last few months of 2026, I am embarking on a new journey. Over the past several months I have tried out some aspects of my “new way of life” but not in the manner I am doing now and I am sure you are doing same too. Draft your own points based on what is important to you and let us begin the journey together. It is never too late.
Many of the things I am working on now are guided by years of interaction with different people, what may be my purpose in my opinion, great family and friends and the type of wisdom that comes only with years.
- Self-Care
Quite often we try to take care of everything and everyone without ensuring we are appropriately “charged”. There is nothing to give out if you are empty. Self-care is NOT a luxury and it has taken me years to appreciate this;
- I will add a new hobby I have been toying with.
- Surrounding myself with like-minded people who energise me, make me laugh and be the best version of myself. Building Social capital pays.
- I am spending quality time with God daily
- Spending time in nature is key and I ensure that I take much needed breaks
- Spending a few minutes a day to meditate, exercise and spoil myself sometimes
- I will have some hours each day that will be blocked out as “no phone time”
- Keeping a Goal Diary
Many people have described ways of putting down your goals and seeing them happen. My coach taught me the power of VISUALISATION but over the years I went off that golden path. It’s time to get back. This is what I am doing now;
- In a diary I am writing everything I want to be or do as long as I have breath. No pressure.
- I am writing in the present tense; “I am spending an amazing week in a 7-Star resort with the people I love the most”
- I will look at this list everyday
- Start a Gratitude Bank
I listened to this recently and though it was not referred to as a Gratitude Bank, I believe that is exactly what it is
- I picked a diary to write in but others choose a transparent container to drop in written points. Choose what you are comfortable with.
- At the end of each week I will write something(s) I am grateful for and put in the container.
- Whenever I feel “ungrateful” I will read through them to remind myself how blessed I am and surely I will be holding the “evidence”
- On December 31, I will go through the list irrespective of my mood.
- Practice. Practice. Practice
This is exactly as it is – whatever you have written out in your diary to do from self-care through your goals etc. prioritise or focus on a few at a time. As you practice e.g. meditating, exercising, eating right and the many great things you want to do, these will all GROW. Whatever you practice GROWS.
- Make the world a better place
I believe that we can make a difference in our corner no matter the challenges.
- That smile will change someone’s life
- An act of kindness is contagious and the giver, receiver and all those observing benefit immensely. Let us spread kindness.
- The Blood Bank on my mind for this year and beyond.
What are you focusing on, what are you practicing?
Do share your list with me via email.
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 –“Never change your originality for the sake of others because no one can play your role better than you. So be yourself. You are the best.” – Unknown
References:
- Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
