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Tag: exercise

  • A futile exercise

    A futile exercise

    Of Nigeria’s many challenges, it is curious that our House of Representatives’ law makers are fascinated by apathy during elections and are therefore thinking of making voting mandatory. The House is considering a bill to amend the Electoral Act 2022, to make voting compulsory for Nigerians of 18 years and above.

    The proposed law, titled “Bill for an Act to amend the Electoral Act 2022 to make it mandatory for all Nigerians of majority age to vote in all national and state elections, and for related matters,” is sponsored by the Speaker of the House, Tajudeen Abbas.

    The bill seeks to amend sections 9, 10, 12 and 47 of the Electoral Act 2022. If passed, Nigerians of voting age who refuse to cast their vote are to be penalised.

    Let’s look into the bill proper:

    The proposed amendment to Section 9 of the principal act states that “the Commission (INEC) shall compile, maintain, and update, on a continuous basis, a National Register of Voters (in this Act referred to as ‘the Register of Voters’) which shall include the names of all persons -(a) who have attained the majority age of 18 and are entitled to vote in any federal, state, local government or Federal Capital Territory Area Council election…”

    The proposed amendment to Section 47(4a) provides that “It shall be mandatory for all registered voters who have attained the majority age of 18 and above to vote in all national and state elections;

    “(b) A person who has attained the majority age of 18 years who refuses to perform his civic duty to vote commits an offence and is liable on conviction, to a fine not more than N100,000 or imprisonment for a term not more than six months.”

    It is true that, as Abbas noted, there is large-scale apathy to elections in Nigeria. “The percentage of registered voters that present themselves for actual voting is abysmally low and requires parliamentary attention.”

    Indeed, figures released on the matter by the Independent National Electoral Commission (INEC)  puts the apathy in frightening perspective. Perhaps nothing exemplifies it more than the abysmal low turn-out of voters during the 2023 General Election. Whereas 94.4 million people registered to vote in the elections, only 87.2 million collected their permanent voters cards (PVCs) while only 25 million voted in the presidential election. 

    Another example was the last Ondo State governorship poll for which  2.053 million voters registered but only 508,963 persons ultimately voted. Other elections are not significantly different.

    True, it is bad that only about a quarter of registered voters do exercise their mandate during elections. This is contrary to what obtain in many other  countries where democracy is practised. In the United States, for instance, the percentage of registered voters vis-a-vis the actual number of voters is quite insignificant. Even in some African countries, we do not have such an appalling disparity between the number of registered voters and those that actually voted.

    Of course one reason that may account for the disparity in the number of registered and actual voters is the reform that INEC has been bringing to bear into the electoral process in the past few years. Tools like the Bimodal Voter Accreditation System (BVAS) and the INEC Result Viewing Portal (IREV), among others, that the electoral commission has introduced are helping to enhance transparency in elections, even if there are still occasional glitches in their applications. Unlike before, it is getting more and more difficult for impersonators to hijack the process. 

    In a sense therefore, we can understand why far fewer people that registered for elections do vote on Election Day.

    But that does not totally explain the wide gap.

    The main reason why many Nigerians stay away from voting is because of the feeling that votes do not count in the country. And this is not a recent phenomenon. There is hardly an election in the country that its result was not disputed. The only exception  being the June 12, 1993 presidential election won by Bashorun Moshood Kashimawo Abiola.

    Most other elections have remained largely controversial. The result is that rather than winners being declared at the polls, the job has become that of judges who eventually decide election losers and winners. Not many people are comfortable with this arrangement which has sometimes brought the judiciary into disrepute because of allegations of bribery that are usually levelled against some of the judges handling the election petitions. The feeling on the part of many voters is that; if ultimately winners and losers are going to be decided by the courts, why don’t we select a few judges to choose for the country; why go through the rigours of election?

    For me, therefore, if the law makers are worried about voter apathy, making voting compulsory is not the place to start. What is the essence of waiting in the scorching sun or heavy rain, defying the odds just to vote, only for some people to make nonsense of the process?

    One other thing that is even annoying is this idea of shutting down the country during elections.

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    Elsewhere, people go about their lawful duties on polling days. The recent presidential election in the United States is an example. Over 156 million voters participated in the election. Yet, we did not hear of ballot-box snatching, we did not hear of rigging, voting took place over days without political parties’ supporters clashing, not to talk of killing or maiming one another. Voting was successfully concluded and results announced; we were not told of any serious breach in the process.

    And, if you want to say that is the United States: I recall a particular African country where voting took place overnight and only the polling officers were there till day break, attending to voters who strolled in till dawn to vote; they were not attacked and nobody attempted to snatch ballot boxes or compromise the result. May be that was many years ago.

    In our own case, election is war. The violence starts before the elections, with one party accusing the other of perfecting plans to rig an election that is yet to be conducted. Then all manner of scenarios come into play on Election Day proper. Thugs would snatch ballot boxes. It is almost predictable that violence would occur, with the possibility of some deaths being recorded. Figures would be falsified, and what have you. Yet, few persons, if any, are punished.

    All of these happen despite the deployment of thousands of security personnel, from civil defence corps to regular police men, the military, etc. Take the last governorship election in Edo State for example. It was an off-cycle poll; yet, no fewer than 43,000 security personnel were deployed. It is like that in other states.

    One major question the representatives have not asked themselves in their bid to make voting mandatory is why election has become a do-or-die battle in the country such that many politicians are ready to make votes not to count? The answer is simple: the perks attached to many political offices are too tempting such that people are ready to do anything to win. It is the same reason losers don’t want to accept defeat without a fight.

    So, if our law makers truly want voters to troop out on Election Day, the place to start is to make votes count. And that starts with them; the politicians. Not the hapless Nigerians who are not just victims of the unrepresentative people in power (due to election apathy) but are only reacting to the politicians’ contempt for free and fair polls.

    Our House of Representatives’ members may have been fascinated by mandatory voting for people of voting age in some other climes. But some of these countries have since jettisoned the idea having seen its futility. Again, the reasons why they adopted the idea may have been overtaken by events. There is nothing wrong with people in leadership positions in the country bringing ideas from other lands as part of the evidence of their being widely travelled. But then, they have to take into consideration the socio-cultural circumstances before introducing such.

    I know the idea of mandatory voting is dead even before arriving because it cannot just stand the test of time here. It may interest Mr Speaker who is sponsoring the idea that, what he wants to do is tantamount to not only forcing a horse to the stream, but also forcing it to drink water.

    And, should the law makers have their way on the bill, Nigerians too would perfect the act of turning out to cast votes that would ultimately be voided. To vote or not to vote should be a matter of choice; not legislation that borders on coercion. After all, that is the essence and beauty of democracy itself.  Politicians cannot defecate on the floor only to turn round to want to use Nigerians to deodorise the stench. Nigerians would start trooping out to vote the day their votes begin to count.

    For now, our leaders at all levels must work more towards giving Nigerians the basic things of life. Water, light, food, house, transportation, good roads, etc. That is their main concern. Give them that and other things would follow.

  • Regular body exercise ‘ll prevent illness, say HCFI, TMC

    Regular body exercise ‘ll prevent illness, say HCFI, TMC

    Nigerians have been told to engage in regular body exercise for a healthier life.

    This was made known during this year’s Walk for Life jointly organized by Human Concern Foundation International (HCFI); Centre for Global Peace Initiatives (CGPI) and The Muslim Congress (TMC).

    Other religious organisations who had representatives during the walk were Ansar-Ud-Deen Society of Nigeria, Al-Mu’minaat (the Believing) Organisation, Muslim Rights Concern (MURIC) and Muslim Students’ Society of Nigeria, MSSN, Lagos State Area Unit.

    Hundreds of men, women and children participated in the 15km walk that commenced at LASPARK Gardens, Jibowu (under the bridge) at exactly 7:10 am to Maryland and back to Jibowu.

    Participants, old and young, clad in blue and pink colour T-shirts with face caps to match during the guided walk.

    They were escorted by an ambulance, medical personnel and Police ooficers, Federal Road Safety Corps (FRSC) and Lagos State Traffic Management Authority (LASTMA), who ensured safety and free flow of traffic during the 3-hour hitch-free walk.

     HCFI Executive Director, who is also a Consultant Pharmacist and Clinical Pharmacologist, Prof. Ibrahim Oreagba, said Nigerians should cultivate the habit of regular exercise.

    Oreagba, who works in the Department of Pharmacology Therapeutics and Toxicology, College of Medicine University of Lagos, said: “When you walk regularly, at least three to four times a week, it gives you a strong immune system. It boosts your heart’s functioning system; your memory cells are strengthened. It reduces your likelihood of having many cardiovascular diseases like hypertension and diabetes. Walking is a very important activity in our lives.”

    Representative of Lagos State Ministry of Youth and Social Development, Mr. Jamiu Idris, expressed delight over the turnout and the participation of women and more importantly, children in the 15km walk, saying that walking is good for their health and physical wellbeing.

    He said:  “Going for a 15km walk is not an easy task. I encourage our people to always bring out their children to participate in this walk, especially the next edition. By the time we get older and we are not able to participate anymore, our children can continue. The walk is also a way of sensitising the society that Islam is a religion of peace, far from other negative interpretations and colourations given to it.

    “Walking is actually good for our health. When we walk, we sweat out, belch and reduce weight. It also controls our sugar level. Prevention is better than cure. When you walk regularly, your body becomes healthy. Therefore, you don’t spend too much on curing health issues and such money could be put to use for other things.”

    TMC Secretary General Alhaji Taiwo Adeshina, said the presence of a government representative at the programme will send a strong message to the citizens, especially youths that walking is significant to physical fitness and good health.

    “Prophet Muhammad (SAW) told us that a strong Muslim is better than a weak Muslim. If not for anything at all, this hadith should serve as a strong motivation to Muslims not to love sedentary lifestyle, but to be active and fit,” he stated.

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     Executive Director/Chief Executive Officer Zakat and Sadaqat Foundation (ZSF), Prince Sulaiman Olagunju, hailed the organisers for the initiative.

    Olagunju said: “At Zakat and Sadaqat Foundation, we know health is wealth. We spend money on health issues. And if we have a programme like this that prevents people from illness, it will reduce the quantum of money we are spending to take care of the sick ones. It’s better to spend money to prevent than spend to cure.

        “In one way or the other, HCFI is helping our foundation greatly because they are preventing people from running into sickness. They will allow us to put our resources into other charitable causes that impact positively on the lives of Nigerians. That’s why we’re partnering with them.”

    A Gynecologist, Dr Fatimah Habeeb-Adeyemi, noted it was her first time partaking in the walk, saying she was excited to do so.

      She encouraged people to make walking and other exercises a part of their daily lives.

     Dr Habeeb-Adeyemi said: “This is my first time of attending this particular walk (Walk for Life). But I have attended several other walks. I am getting to know about it for the first time because Prof. Oreagba, one of the directors, sent messages to me and my husband. So, we followed up because it’s very good for our health. I’ve experienced the benefits of walking. At a point in time, I found out that my legs were not as healthy as they used to be. I noticed that when I engaged in walking, I got stronger. I could stand for a longer period.

    “I think it’s important for everyone to participate in exercises. Sitting down to work has taken most of our time. So, I decided any walk programme that comes my way, I’ll participate in it. You’re motivated by the crowd. Even when you’re tired, the crowd keeps you going. If someone had told me that I would do a 15km walk and come back strong, I would have almost said no. I’m so happy.”

  • ‘Exercise tool for national development’

    Exercise as a weapon for national development was the highlight when women, under the umbrella of The African Women Network (TAWN), gathered at the National Stadium in Surulere, Lagos, OLATUNDE ODEBIYI writes.

    For the women from various sectors, tribe and religion, under the umbrella of The African Women Network (TAWN), exercise is a tool for national development.

    Many women and children participated in the exercise at the National stadium in Surulere, Lagos State. They were led by various groups and individuals, including the Safari Dance Team, Zumba Dance Team and Coach Bello Adams, in various aerobics.

    The exercise was part of activities  marking TAWN Fit Woman programme.

    The event also featured exhibitions by various organisation, nutrition and health talks, and awards for some members.

    The exercise, which lasted for about two hours, enabled participants to know the kind of exercise to do to keep fit, to lose weight and for pregnant women, among others.

    According to TAWN convener, Mrs Gift Martins, exercise enables people to keep fit. “When a woman is fit, her family will be fit, and when the family is fit, the nation will be fit and it would yield national development because there is nothing a fit nation cannot do. Without fitness we cannot achieve success as a nation because health is wealth.”

    She urged women to make sacrifices to live healthy to contribute meaningfully to the larger society as they press for progress. She added that women should take their health seriously and keep their dreams alive.

    “The aim of this program is to bring to our attention the urgent need for women to take their health matters seriously. With the rising rate of maternal mortality, weight problems, infertility and pregnancy complications among others, women have no choice than to find creative and innovative ways to tackle these challenges. Our goal is to strengthen our capacities and provide sustainable methods of health management. As mothers and wives, maintaining an optimal health is a priority because our family’s well-being depends on us.

    She said TAWN is an empowerment platform for women, where they educate, network and interact with one another.

    “TAWN is an empowerment platform for the African women and empowerment cannot be total without physical fitness, which involves physical, mental and social well-being of a person.  Fitness requires discipline and dedication, it is not an option, and it is a priority. ”

    Pat’s Amazing Blends Chief Executive Officer, Pat Biney, said the programme was aimed encouraging African women and make them more aware about their health and fitness.

    According to her, health issues including high blood pressure and diabetes can be prevented if women are fit and eat healthy.

    “Women have to exercise regularly, using the different types of exercise as they have been shown today; they also have to change their diet if they want to live long, she said.

    She urged women to feed more on fruits, vegetables and avoid red meat.

    “Our belief is that with exercise, a woman will be strong and she will be able to encourage the family to do the same and we will have a healthy society, while also saving money that would have been spent on health issues.”

    Another highlight for the day was an award ceremony by WhatsApp group of TAWN, tagged: TAWN Saturday in Style. The Fashion Designer, who host of the group, Ewoma Efijemue, said those awarded were rewarded based on their contributions over time to TAWN Saturday in Style, while urging women to be bold, strong, confident face their fears, don’t be scared and be ready for anything.

    “The award is to show that every contribution of members matter a lot. As a fitness group we believe that every woman should be fit mentally, socially, physically, academically and in all areas. We women are okay where we are; what we want is to be loved, given attention and be able to attend position that men attain based on merit and capabilities.

    Women don’t get such positions as much as they should because we are looked upon as women; we are trying to change this, break stereotypes and create a platform where women can be empowered,” she said.

     

     

  • Benefits of exercise. Your solutions to manifold diseases (5)

    Pain relief: Apart from the use of exercise in rehabilitation of persons with surgical, mental health and other physical illnesses, exercise can help banish or reduce psychological pain whatever its origin: such as grief, divorce and life failures. This is because exercise produces endorphins in the brain. Endorphin is a powerful pain killer like morphine.

    Sleep: exercise generally speaking, improves sleep for a lot of people. It also alleviates sleep disorders such as insomnic illness. However, the best time to exercise may be four to eight hours before bedtime. Vigorous exercise which is done close to bed time may impair sleep as it may cause alertness.

    Other Circumstances: Fibroid is a common disorder in women more especially so in African women wherever they may be on earth. As mentioned earlier, inactivity and obesity may cause the body to require or produce excessive estrogen hormone. Thus, a lean body mass will require less. Exercise is therefore a non-medical way to prevent development of fibroid.

    Further, women who are pregnant and anticipating delivery are encouraged to exercise from mid-pregnancy. This is so, to prepare the birth canal and the entire body of the woman for labour. A well toned muscles of the pelvis and thoroughly prepared body will be less tiring and will be able to cope with the rigours of labour.

    Warnings/Cautions: As in any form of medical treatment, there may be unwanted side effects. Exercise is not different even though it’s free (or supposed to be) and is not a medication.  I cannot over emphasise the fact that exercise may not necessarily be suitable for everyone.  Anyone with heart disease, physical disability,  hypertension or a person who has not done exercise for a long time should exercise caution especially at the initial stages. I will caution that anyone with the illnesses of hypertension, heart problems, diabetes along with obesity or any illness for that matter should first consult with his or her doctor for a check-up. An ECG may also be ordered to cross-check the heart activities ahead of proposed scheduled exercises.

    Also, as in everything in life, too much exercise can be harmful. Moderation and reasonability are called for. Excessive, unrelenting, prolonged exercise may cause heart diseases because of work overloading of the heart.  Excessive exercise in individuals with distorted overweight perception of themselves may lead to excess weight loss which may cause such person to look emaciated.

    Unguarded exertion of muscle and joints may cause physical injuries and also diseases such as rhadomyolysis (muscle damage). In addition, overtraining may suppress your immunity leading to such illnesses as frequently having respiratory infections. Wrong exercise can do more harm than good, with the definition of wrong varying according to the individual concerned. For many activities, especially running and cycling, there are significant injuries that may occur with poorly regimented exercise schedules. Injuries from accidents also remain a major concern, whereas the effects of increased exposure to air pollution seem only negligible: Not everyone exercises outside or on the streets.  Some do so in their private spaces and some do exercise in commercial centres (gym, as it’s popularly called).

    In the female adult, excessive training may cause amenorrhoea (absence of the menstrual periods).  If this continues and or untreated, amenorrhoea may lead to infertility. However, amenorrhoea of this nature is reversible once a correction is made to the underlying cause.

    However, while exercise should be a lifestyle for the duration of one’s life, exercise should if so desired, be stopped gradually. Sudden stoppage of exercise can lead to downward shift in the mood of the individual.

    Suitable nutrition and hydration (water intake) are important to health as exercise. When exercising, it becomes even more important to have a good diet and rehydration to ensure that the body has the correct ratio of macronutrients that it needs while providing ample micronutrients as well, in order to aid the body with the recovery process following strenuous exercise. We should remember that we should not overload or reload the excess food or fat that has been lost through exercise. You should also have adequate rest in intervals. This will allow the body to recover from previous exertion.

    Finally, while exercise is to be encouraged for individuals (children and adults) as well as the communities, caution should be exercised and note should be taken that one person is not the same as the other. If Mrs Z can tolerate 30minutes, it does not imply that Mr B can do the same. Every person should find their own level according to one’s ability especially within the recommended regime. As I have indicated before, do seek the opinion of your medical doctor and clinical adviser if you are considering engaging in exercise for the first time. All the same, you can banish illnesses by the choice of your lifestyle. Good luck.

     

  • Benefits of exercise. Your solutions to manifold diseases (4)

    Human fertility. It’s well- established that regular exercise can help you shed weight. Obesity is bad for your fertility either as a male or female. For the female, obesity can distort the female reproductive organs and thus delay or even prevent conception from occurring. Further, excessive weight may require or produce excess hormones that regulate female function and appearance. The result is that excess circulating hormone such as estrogen may lead to uterine fibroid, cancer of the breast as well as infertility. A lean body or “figure 8” is a great helper of female fertility.

    For the man, generally what is said above for the female is applicable for the male save that excess testosterone (male hormone) may not be healthy for the prostate gland. High testosterone may also lead to high blood pressure. A recent research advised men to maintain a lean body mass so as to improve their own fertility.

    Regardless of the gender, obesity can impair fertility by creating diseases that affect fertility. Such illnesses include diabetes mellitus, high cholesterol and hypertension. These set of infirmities for the man can lead to erectile dysfunction.  For the woman, polycystic ovarian disease may result.  In both genders, obesity may physically impair enjoyment of sexual intercourse.

    Benefits of exercise on Cardiovascular System: Low levels of physical exercise increase the risk of death from cardiovascular diseases (diseases of the heart and blood vessels).  For children, children who take part in in physical exercise produce greater loss of body fat and improved cardiovascular fitness. Experience has shown that academic stress in the young poses increased risk of cardiovascular disease in subsequent years; nonetheless, these dangers can be significantly lowered with structured physical exercise. Exercise can be used to lower high blood pressure or prevent one from developing.

    On  Metabolism: There is scientific evidence to support the fact that exercise lowers blood pressure, LDL and total cholesterol as well as body weight. Exercise increases HDL cholesterol, insulin sensitivity, and exercise tolerance of the individual thus lowering the risk of diabetes mellitus.

    On Immune System: reasonable exercise has an advantageous consequence on the human immune system. For example: modest exercise has been linked with a 29  per cent lowering of occurrence of upper respiratory tract infections (URTI).

    On Cancer: There is abundant evidence that structured physical exercise can prevent up to 13 different cancers in human beings: In particular, cancer of the breast, cancer of the lung, cancer of the stomach, cancer of the colon, cancer of the womb, cancer of the oesophagus, cancer of the blood such as myloid leukaemia and myeloma.

    Other cancers that exercise can keep at bay are cancer of the bladder, cancer of the head and neck as well as cancer of liver and rectum.

    Rehabilitation: Even in patients that had unfortunately suffered from cancer, exercise has been shown to improve the outcome of cancer treatment. Remember, though, that exercise is a non-medication and has no toxic side effects.  Regardless of the age and gender, the same thing can be said for anyone who is recovering from surgery, accidents, fractures and long term bed immobility.  Exercise helps in rehabilitation and recovery from countless number of diseases.

    On the bones and muscles: In women and men, exercise can help to strengthen the bone and muscles. In no age is this more important and well demonstrated as in middle ages in women who had undergone or undergoing menopause. Later in life, men tend to have their own “menopause.” Exercise helps to prevent osteroporosis and muscle wasting. This is especially so in older women.  Regular and determined exercise is the preferred choice, ironically, to prevent and treat osteoarthritis of any bone or joints.

    Mental Illness: Its well documented and indeed proven that exercise has positive impact on our mental health. Let us examine this fact a little further. A mammoth body of research in human beings has shown that consistent aerobic exercise (for example, 30 minutes of every day) encourage continual enhancement in certain brain and intellectual functions.

    Individuals who regularly carry out aerobic exercise (such as, running, jogging, brisk walking, swimming or cycling) have superior score on brain functions and performance tests such as attention control, inhibitory control, working memory updating and capacity, and information processing speed. Clinical proof also maintains the use of exercise as an additional therapy for certain brain illnesses in particular Alzheimer’s disease and Parkinson’s disease. Structured exercise is also associated with a lower risk of developing neurodegenerative disorders. Exercise and in particular, aerobic exercise is also a powerful antidepressant as well as producing euphoria leading to improvements in mood and self-esteem.

    On depression: Exercise is well established form of as an antidepressant in persons with depression.  In fact, clinical evidence supports the use of exercise as both a preventive measure against and also supportive therapy with antidepressant medication for depressive illnesses. Persons suffering from anxiety can also benefit from moderate exercise.

    Exercise can thus banish sadness and improve happiness in individuals.

  • Benefits of Exercise. Your solutions for manifold diseases: (3)

    One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on five  days a week. All adults should also break up long periods of sitting with light activity. What counts as moderate aerobic activity? Examples of activities that require moderate effort for most people include: walking , water aerobics, riding a bike on level ground or with few hills, doubles tennis, pushing a lawn mower, hiking, skateboarding, rollerblading, volleyball, basketball.

    Please take note that if you cannot exercise every day, a new research in January 2017 has given support to “Weekend Warriors” who chose to exercise on weekends only.

    Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate level is if you can still talk, but you can’t sing the words to a song. What counts as vigorous activity?  There is good evidence that vigorous activity can bring health benefits over and above that of moderate activity. Examples of activities that require vigorous effort for most people include: jogging or running, swimming fast, riding a bike fast or on hills, singles tennis, football, rugby, skipping rope, hockey, aerobics (see above), gymnastics, martial arts

    Vigorous activity makes you breathe hard and fast. If you’re working at this level, you won’t be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous activity can give similar health benefits to 150 minutes of moderate activity.

    What activities strengthen muscles? Muscle strength is necessary for: all daily movement to build and maintain strong bones, to regulate blood sugar and blood pressure, to help maintain a healthy weight. Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like a bicep curl or a sit-up. A set is a group of repetitions. For each strength exercise, try to do: at least one set, eight to 12 repetitions in each set. To get health benefits from strength exercises, you should do them to the point where you struggle to complete another repetition. There are many ways you can strengthen your muscles, whether it’s at home or in the gym. Examples of muscle-strengthening activities for most people include: lifting weights, working with resistance bands, doing exercises that use your own body weight, such as push-ups and sit-ups, heavy gardening, such as digging and shovelling.

    You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity – whatever’s best for you. Muscle-strengthening exercises are not an aerobic activity, so you’ll need to do them in addition to your 150 minutes of aerobic activity.

    Some vigorous activities count as both an aerobic activity and a muscle-strengthening activity. Examples include: circuit training, aerobics: running, football, rugby, netball and hockey.

    Exercise for Babies: Before your baby begins to crawl, encourage them to be physically active by reaching and grasping, pulling and pushing, moving their head, body and limbs during daily routines, and during supervised floor play, including tummy time. Once babies can move around, encourage them to be as active as possible in a safe, supervised and nurturing play environment.

    Children who can walk on their own should be physically active every day for at least 180 minutes.(three hours). This should be spread throughout the day, indoors or outside. The 180 minutes can include light activity such as standing up, moving around, rolling and playing, as well as more energetic activity like skipping, hopping, running and jumping.

    Ages 5-18years: To maintain a basic level of health, children and young people aged 5 to 18 needs to do: at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis on three days a week, these activities should involve exercises for strong muscles, such as push-ups, and exercises for strong bones, such as jumping and running.

    Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily and should do: at least 150 minutes of moderate aerobic activity such as cycling or walking every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

    Benefits/Advantages of Exercise: Physical leisure activities have phenomenon amount of benefits. Exercise has incredible social and medical advantages. Human beings after all, seem to have been made to frequently be in motion. That is to say, sedentary lifestyle poses a danger to a person’s existence. For example, sitting too long or lying down for too long a period may lead to obesity, diabetes, deep vein thrombosis and anxiety.

    Engaging in physical exercise does help in maintaining overall physical well-being, contributing to ensuring healthy weight amongst others. Physical exercise induces happiness, improve the mood, helps overcome pain and prevent mental health breakdown.  Let us now go in more details on the benefits of physical exercise.

  • Benefits of exercise. Your solutions for manifold disease (2)

    Benefits of exercise. Your solutions for manifold disease (2)

    In today’s article, we shall deal with various forms of recommended exercises. There are various forms of exercises that individuals and groups or families can engage in. I will set out below, these types of exercises. Physical exercises are in generally classed into three types, based on the particular effect that the said exercise have on the body. In contract to the random and chaotic nature of some individuals who are claiming to be exercising, these classes of exercises will help guide us to know what activity we are engaged in at a particular time.

    Let us deal with aerobic exercise:  This is a form of physical activity that uses big or large muscle groups. In effect, such activities cause the body to expend more oxygen fuel (hence the name aerobic) than it would while at rest. The aim of aerobic exercise is to increase the heart and blood vessels’ staying power or stamina. Examples of aerobic exercise include cycling, swimming, and brisk walking, jogging, skipping rope which women and children often ask me if rope skipping is a form of acceptable exercise, rowing and playing table or lawn tennis. The list goes on.

    Anaerobic exercise on the other hand is another form of exercise. Anaerobic means going without oxygen. This class of exercise includes strength training for example: weight lifting. Other form of anaerobic exercise includes leg and hands resistance training. Anaerobic exercise does strengthen, and tone muscles. Similarly, anaerobic exercise serves to improve bone strength, balance, and coordination. Examples of strength exercise, according to online Encyclopaedia (Wiki) are push-ups, pull-ups, lunges, and bicep curls using dumbbells. As I mentioned earlier, anaerobic exercise also include weight training, functional training, sprinting, and high-intensity interval training increase short-term muscle strength.

    On the other hand, the third class of exercise is called flexibility exercises. Flexibility exercises involve stretching of joints and lengthening of muscles. Examples will be abdominal exercises, squatting, backward bending, bending and extending the joints and various muscles that are attached. Activities such as stretching help to improve joint flexibility and keep muscles agile. The objective is to improve the range of motion and degree of movements of the joints including their attached muscles which can as a result reduce the chance of damage.

    As can be seen therefore, the claim that frequently loitering in the kitchen, mindless walking along the street with heavy emotional load or jumping into commuter buses cannot be, in the true senses, considered as a form exercise.

    Meanwhile, physical exercise can also include an activity that focuses on acurateness, dexterity, power, and speed. Thus, sometimes the terms ‘dynamic’ and ‘static’ are used instead of above categorisations.  ‘Dynamic’ exercises include such activities as steady running (jogging) which tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. On the contrary, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly again during the exercise.

    The moral of this explanation is that one should get involved in a mixture of different classes exercises (aerobic or dynamic as well as say stretching exercises) to enhance the overall benefits.

    Now, having dealt with the types or classes of exercises as discussed above, you will be right to ask me: what is the amount of exercise that is scientifically recommended to ward off illnesses? In other words, how much physical activity should I do? For this let us turn to some official guidelines. I will refer to the National Health Service (NHS Choices) in the UK for guidance which is copied but slightly edited below:

    For 19-64 years: To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and strength exercises which I also mentioned above. I will deal with other ages later.

    How much physical activity you need to do each week depends on your age. To stay healthy, adults aged 19-64 should try to be active daily and should do: at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and  strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms); A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

  • Benefits of exercise. Your solutions for manifold disease: (1)

    I have been labelled as Exercise Evangelist by the many who receive my regular electronic messages on the subject.

    A lot of such people are taking my messages. Nothing can gladden a medical doctor than when he sees his patients and followers following his advice and getting better health. From all indications, it appears human beings are not made to be stationary. We are supposed to be in motion.

    It’s on the basis of such joy that I now write the public health promotion and education series.  The message in the next couple of weeks will focus on exercise, also called physical leisure activity.

    As it’s the custom here, let us start by looking at the definition and scope of exercise.

    What is exercise?  The medical dictionary says: “Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body.” We may also consider physical exercise as being any bodily activity that enhances or maintains physical fitness and overall health and wellness. Whereas, brain exercises are those activities which give the brain new experiences by use of physical senses of hearing, smelling, touching, tasting, visual and emotional activities. I once told someone living in Lagos to exercise as part of clinical consultation, he responded by telling me that running after “danfo” or “BRT” and walking home when there is no bus to join is enough exercise for him. Pointing at his relative slim figure, he reminded me of the “benefits” of such “exercise” as struggling daily to catch a “danfo” bus as a commuter had made him slim.  Yet, this individual’s blood pressure and sugar remained very high in spite of his perceived “exercise”.

    As we can see from the above definition, to have any reasonable and beneficial effect, exercise should be “planned and structured”. Exercise is not a sudden, chaotic and irregular activity embarked upon on an impulse due to imposing transport challenges.

    Another common error is in matter of sexual intercourse. While there is a definitive scientifically published article indicating that sexual activity results in a loss of energy up to 200 kilocalories (about 10 per cent of daily energy requirement for a standard male) in one sexual encounter lasting 30 minutes and intercourse is considered as a form of exercise, it is clearly irrational to use sexual intercourse as a “planned, structured and repetitive” form of exercise. Sex is vulnerable to emotion, subject to mood changes and because sex involves two individuals, intercourse may be unplanned as well as being seriously influenced by the feelings or motives of the other person. Exercise may not be so influenced by the variables which I have mentioned. Any reasonable exercise by adults is a definite and determined course of action.

     

    What exercise is not

    One of my very good clinical and a personal friend once sent me a message asking for my view if arguing with one’s spouse can be considered as a form of exercise.

    Well, mere loss of or expenditure of energy as in the case of arguing with anyone not the least, one’s spouse, should not be considered as a form of exercise. Such argument does not fit the definition of an activity that is “planned and structured.”  While I concede that conjugal argument may result in sweating, expenditure of energy, squabbling may be purposeless. What is the point in engaging in useless expenditure of energy? Argument may lead to mental stress, headache, impaired judgement, poor sleep and body aches -the very opposite features that real exercise is meant to achieve as we shall see later.

    As I explained earlier, sex cannot be said to be structured, reasonable, planned activity meant to improve on certain muscles and organs of the body outside the muscles and organs that are involved in reproduction.

    To our mothers and housewives, going about several times around the kitchen, living room and bed room in pursuit of domestic chores cannot be considered as a form of structured and planned physical exercise. Often, by the end of the day, a mother chasing after youngsters and housewives trying her best to ensure orderliness at home cannot be said to be exercising. Very often, the consequences of the activities that I have described in this paragraph, frequently leads to stress, hypertension and obesity: the very illnesses that physical exercises is meant to prevent as we shall see later on.

    Exercises, such as physical labours,  civil and mechanical construction workers restlessness, subsistence farmers’ tedious efforts, market women and men hassling, bus drivers and conductors wearisomeness,  endless times on the office chair pouring over intractable problems by political and business executives as well as continuous mindless walking on city streets are not beneficial or structured exercises. At best, they are a waste of time and energy, resulting as it often does, in actual illnesses that structured, purposeful exercise is meant to prevent.

    Therefore, the subsequent articles will elaborate on exercise, the scope, the advantages and scientific recommendations on how best to get the highest benefits from exercise.

  • Exercise reasonable care, Lagos charges drivers

    Exercise reasonable care, Lagos charges drivers

    The Lagos State Government has urged motorists to exercise reasonable care to protect their passengers during their travels during the Eid-el-Kabir celebrations to avoid loss of lives.

    Dropping the charge in a press statement yesterday, the Commissioner for Transportation, Dr Dayo Mobereola, said the advice becomes even more pertinent in the ‘Ember months’ noted for heightened commuting.

    He observed that motorists needed to exercise reasonable care to protect those in their care as the ‘Ember months’ is a period associated with accidents and incidents on the roads and it is necessary to further ask motorists to “observe the regulations”.

    He said: “We must call on those involved in public transportation, drivers, unions and private individuals to join hands with the state government and keep accidents off our roads. Do not drink and drive or drive and drink, do not over speed/observe speed limit, do not overload your vehicles, limit the per day trips to very reasonable levels, keep within your human limits, ensure vehicle are properly maintained, acknowledge the rights of other road users while passengers should not hassle the driver into driving fasters.”

    He said while the state government continues its campaign to ensure safer roads, it is imperative that it is the observance of the laws, regulations and rules of traffic that will ensure safety. It is the decision of one driver to drive carefully that will prove safety on the roads.

    “At the season of Eid-el-Kabir with its emphasis on obedience, we wish to urge Nigerians not to be the ‘rains’ of ‘ember months’ but to live to build a future that their family and loved ones look forward to,” Mobereola said.

  • Navy, 29 others for multinational sea exercise

    As part of measures to ensure security and collaboration in the Gulf of Guinea (GoG), the Nigerian Navy (NN) and its counterparts from 29 countries will participate in major sea exercise.

    The multinational exercise codenamed OBANGAME is slated for March 14, through 25 with opening and closing ceremonies to be held in Dakar, Senegal and Douala, Cameroon.

    Among the participating nations are Angola, Belgium, Benin, Brazil, Cape Verde, Cameroon, Cote d’Ivoire and Democratic Republic of Congo.

    Others include Denmark, Equatorial Guinea, France, Gabon, Germany, Ghana, Guinea Bissau, Liberia, Norway, Mauritania, Portugal, Republic of Congo, Sao Tome & Principe and Senegal.

    Sierra Leone, Spain, South Africa, Togo, Turkey, the Netherlands, and the United States of America (USA), as well as regional organisations such as the Economic Community of West African States (ECOWAS) and the Economic Community of Central African States (ECCAS) will also participate.

    A statement signed by the NN’s Director of Information, Commodore Chris Ezekobe disclosed that Nigeria will deploy three ships and a helicopter for the Exercise.

    “The multi-national exercise will focus on increasing regional cooperation and inter operability to enhance maritime safety and security. The exercise will be conducted in the Gulf of Guinea and will evaluate combined operations to counter illicit maritime activities utilising inter regional, regional and national whole-of–government approach towards curbing untoward activities in the Gulf of Guinea.

    “The Nigerian Navy is committing three ships, NNS OKPABANA, NNS CENTENARY and NNS PROSPERITY for the exercise which is the highest by any participating navy in the region.

    “The opening ceremony of the Exercise is scheduled for March 17 in Dakar, Senegal. Execution phase from March 14 to 24 will take place at sea, while the closing ceremony is scheduled for March 25 in Doula, Cameroon,” said Ezekobe.