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Christmas decorations are already out and had it not been for the “thrill” of an upcoming election, Christmas carols would have taken over our airwaves. Very soon even the die-hard exercise fanatics are so busy doing nothing that time to exercise or stay fit is as close to zero as practically possible. This zero is a figure that the Ghana AIDS Commission would certainly be envious of but we continue to make strides there as well and hopefully in the not too distant future we will achieve that.
We all wish our favourite exercises will give us the same benefits as all other exercises but the truth is that some exercises are “more equal than others” just as happens in every aspect of life.
This does not mean if you are unable to perform the most effective exercises, you should exert yourself and cause injury to your body. Remember, Cobba’s First Law of Exercising is “DO NO HARM”.
These exercises may just help you stay afloat this Christmas:
SQUATS
Every single rep (repetition) in this exercise is worth the effort.
Squats target the quadriceps, hamstrings and gluteals, which in simple language refers to the thigh muscles and buttocks.
It is important to learn the right technique and since it exercises large muscle groups, you are able to burn a lot of calories with squats.
In every exercise session, it is important to work large muscles before the smaller ones.
STEPS
If you have difficulty following the steps above, place a chair behind you and with your back straight try to sit on it. Do not let your buttocks touch the seat, then return to the standing position and repeat. As your technique improves, you may remove the chair.
As one gets stronger you may even carry some weights while doing squats but as always start with caution. You may do only 3 reps at a time (properly). Gradually add some more.
WHEN TO AVOID SQUATS
This exercise benefits almost everyone with a lifestyle disease. Hypertensives (those with high blood pressure) even get a bonus since it causes peripheral pooling of blood and helps to lower the blood pressure over time.
PLANK
Arguably the safest exercise for strengthening abdominal muscles and also has the added benefit of strengthening lower back muscles. Especially for people who sit for long hours (you shouldn’t anyway) this is great news for helping your back.
PUSH-UPS (PRESS-UPS)
This is probably the first exercise most people try out; well apart from laughter and walking I presume and everyone is familiar with it.
Go ahead and squeeze a minute a day in there.
WALKING & DANCING
Before you set out to exercise your muscles remember to walk at least a minute before you start and a minute after you are done.
You may even walk while in one place, what matters is moving your legs and arms and getting your heart to pump.
Use every opportunity during the day to:
A minute each for Squats, Planks and Push-ups and two minutes of walking, then repeat the whole process (circuit training) two more times with no rest periods or 30 second rest periods depending on your level of fitness. Start now and make this your routine morning, afternoon or evening and it may just be enough to help you sail through the holiday season and start the New Year in your best shape ever.
AS ALWAYS LAUGH OFTEN, 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
St. Andrews Clinic/Health Essentials
(www.healthclubsgh.com)
Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “For heart health you need to relax and have fun as well; schedule time for leisure, laugh often, learn to breathe deeply and maybe get a pet.”
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