Health Essentials
Walking: Probably the greatest medicine
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“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.”- Thomas Edison
When Hippocrates said that “walking is a man’s best medicine” he didn’t realise that thousands of years later many more benefits of walking way beyond his imagination would be discovered as we walk our way to great health. We often hear laughter being described as “the best medicine” but the health benefits of walking dwarf those of laughter.
MAKING A CASE FOR WALKING
- Easy to do
- Walking is generally easy to do. No special skills needed. Get a good pair of walking shoes and comfortable clothing and you are on your way to great health. You may join the Health Essentials “Fit to walk challenge.”
- Safe to do
- Walking does not involve a great deal of physical exertion. Many of us can walk even without clearance from our doctor. It is not as stressful to the body as many other exercises.
- Walking; it makes business sense
- You do not need to buy expensive equipment, instructional videos et cetera in order to learn how to walk. Yes it may have limitations in terms of working your muscles and also having adequate space but there are many ways to get round these minor challenges.
- Walking does not lack variety
- Walking is not boring. We certainly can spice things up by walking on flat surfaces, walking up slopes, interchanging walking at a brisk pace with a relaxed pace and even walking while carrying small weights.
- Walking “in place” is possible
- You may not even need to step out of your bedroom or home to walk. Standing in the same place you can “walk” and benefit immensely just by moving your legs up and down. A real miracle, indeed.
- Keeps the doctor away
- If we could pledge to walk briskly for at least30 minutes a day, five (5) days a week, then your long list of benefits will include:
- Weight control
- Blood pressure, blood sugar and bad cholesterol control
- Reduces heart attack risk
- Enhances stamina and energy
- Lessens anxiety and tension
- Eases back pain
- Slows down bone loss
- Manages the negative effects of arthritis
- Improves muscle tone
- Easy on your joints
- Reduces appetite (this is controversial but may result from focusing on a healthy habit hence being more conscious of what and how much you eat)
- If we could pledge to walk briskly for at least30 minutes a day, five (5) days a week, then your long list of benefits will include:
DOING IT RIGHT
Helpful tips that will make your walk more rewarding
- Posture is key
- In order to get the most out of walking, good posture is crucial. Keep your head up and your spine straight and look straight ahead. Keep your arms and shoulders loose. Do look down occasionally to avoid possible road obstacles.
- Take deep regular breaths
- DO NOT hold your breath
- Walk, don’t run
- To get the most out of your walk you should keep a brisk pace but not fast. If it is difficult to breathe easily, slow down.
- Stride
- Try to take long smooth strides. Your motion should be fairly effortless with your arms swinging at your side for balance.
Most people can walk even when they have major health conditions. It’s our normal way of moving from one place to another so just do it more often even if it means for two (2) minute sessions. Eventually it all adds up. Sometimes people dissuade diabetics from walking because it may affect their feet; that is a crime against humanity. Do walk if you are diabetic , after all you walk to achieve most of your activities of daily living; make sure you wear very comfortable footwear as you take this “miracle medicine” and inspect your feet before and after every walk.
Dear friends, even if you cannot afford a gym membership or you find exercising in a gym unduly stressful, start walking TODAY! You may need to challenge yourself later but that is a discussion for the future. Make walking a high priority activity.
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 CobbaEssel
Health Essentials Ltd/ St Andrews Clinic/Mobissel
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–“STIGMATISATION has no place in fighting this pandemic. It will cause people to hide and not disclose their status, seek medical care late and reduce all the benefits of protocols. We should all be comfortable enough to tell our close contacts when we test positive for COVID-19 so that the proper measures are taken. This is extremely important if we have to win this fight.”- Dr. Kojo CobbaEssel
References:
- Sportline – Walking Guide
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
When it comes to cancer risk factors; ALL RISK FACTORS ARE NOT CREATED EQUAL. Someone may have several risk factors but remain perfectly fine while another may have only one or none yet end up with breast cancer or other cancers.
We cannot say with certainty that we can do all it takes to prevent cancer BUT we can do a lot to reduce our risk.
TEN (10) TIPS TO CANCER RISK REDUCTION
- Weight Control – being overweight or obese increases risk to SEVERAL cancers.
- Smoking – cigarette smoking predisposes one to several cancers including lung cancer. Other forms of air pollutants serve as risks too.
- Alcohol – limit intake or avoid. It has the power to expose one to several cancers as well especially when we can’t apply brakes to how much we consume.
- Healthy Eating
- Limit intake of processed food and sugar
- Limit intake of red meat
- Fruits and vegetables should be a mainstay of our diet.
- An antioxidant rich food like cocoa should be part of our food. The purer the cocoa, the better
- Fibre in your food is crucial.
- Exercise – on its own reduces risk for breast and colon cancers directly and many others through weight control.
- Also increases immunity.
- Cancer Screening – be regular so cancers can be detected early and managed aggressively.
- Vaccinations – take vaccines where needed e.g. Hep B vaccine or vaccine against HPV (human papilloma virus accounts for the majority of cervical cancers)
- Know your Family History
- Anyone in your family with a cancer? Necessary to be on your guard but also remember that you may be the first person in your family with a particular cancer.
- Start your family early and breast feed for as long as possible to reduce risk of breast cancer.
- Check exposure to Ultraviolet Light and other forms of radiation. Protect your skin.
- Practice SAFE SEX
- HPV infection leading to cervical cancer is commoner when one is exposed to sex early, directly or indirectly has multiple partners but NOT everyone follows this rule. As in many situations, outliers do exist.
- Conditions such as HIV/AIDS may suppress your immune system if not managed appropriately.
Do add two (2) others of your choice and send to me via email. Together we can protect ourselves.
Will treating H. Pylori infections be a game changer too?
ALWAYS remember that CANCER PREVENTION HAS NO QUICK FIX – we need to follow these points over and over.
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 – “WHERE YOU LIVE SHOULD NOT DETERMINE IF YOU LIVE.”- WHO
By Dr. Kojo Cobba Essel
