Exercise the “wonder pill” continues to make headlines daily and I am confident that modern science will continue to uncover benefits of exercise or physical activity.
I am sure you are aware that exercising appropriately and regularly not only improves your body but the brain also benefits immensely from the increased blood flow and hence increased oxygen and nutrients. All of us including the elderly tend to increase our alertness, our memory improves and we become more productive when exercise becomes a part of us.
“Do No Harm” is my First Law of Exercising and this will always remain relevant. I have come across many people who sincerely want to reap the benefits of exercise but have neither spent the time to learn the right technique nor made the necessary investment to optimize their benefits.
Watch these steps closely:
1. Exercising in the wrong shoes
a. You may be doing everything else right but you will limit your gains and create problems for yourself if you use the wrong footwear.
b. The wrong footwear increases pounding on the joints predisposing us to osteoarthritis. It can also lead to injuries such as plantar fasciitis (ever experienced severe pain under your feet when you step out of bed in the morning?) and tendon problems.
c. Do spend some time and money to get appropriate shoes and you will be doing your health a big favour. Money is hard to come by but change your footwear when they show signs of wearing out.
2. Poor form on cardiovascular machines
a. Many of us think that so long as we are exercising we are on the right path – WRONG! Many people riding a bike, using an elliptical machine or walking on a treadmill adopt the wrong posture and this in the long run may affect your spine and shoulders.
b. DO NOT hunch over the equipment, learn the proper posture and ensure that the slope, resistance or intensity of the exercise is ideal for you so that you can adopt the right form and reap the benefits.
3. Always lifting with a weight belt
a. It appears fashionable to lift weights with a belt. Even young men lifting weights that my grandmother could handle want to put on a belt because someone told them they may develop a hernia if they didn’t. What?
b. Unless you have a back injury or other medical reason or you are lifting very heavy weights which average Joes like me do not, play it safe and keep off the weight-belt.
c. The weight-belt always poses the danger of making your core muscles slack off and you certainly need your core muscles all the time in everyday life.
4. Military Press behind the head
a. Why complicate your life? The military press behind the head involves lifting weights or a barbell up and down behind the head.
b. This move may cause shoulder injury, irritate nerves to the shoulder and even injure small neck bones (cervical vertebrae) if the bar hits the back of the neck.
c. Instead, keep the bar or dumbbell in front of your head. You may stand or sit but you need to keep your upper body upright. The weight should be no lower than the collar bone. Lift above the head and drop to start level, and then repeat as appropriate.
d. For those with uncontrolled blood pressure, remember that lifting weights above your head is not an appropriate exercise for you.
5. Many abdominal machines
a. We all dream of a six-pack. Some even go further to wish they could sign up for an eight-pack but I have news for you – your genes, your diet and your exercise technique may all be limiting factors. That certainly is a tall list but don’t give up just yet.
b. Many people love machines for working the abdominal muscles but after all the frills are trimmed off, most will not pass the test. Good old crunches on a Swiss-ball or bicycle-crunches while lying on the floor could be better alternatives once your form is appropriate.
c. Avoid floor crunches where your feet are anchored or fixed to the ground. You could injure your back.
d. Of course the drill remains the same; you will not be able to reduce abdominal fat when all other areas of your body have fat. Eat right, weight train and do cardiovascular exercises (such as walking/jogging, treadmill etc) then top it up with your abdominal exercises. Only then will you be able to get rid of the fat and expose the “hidden six-pack”.
Hopefully in JULY 2012, we will be able to run a one-week programme where NO ELEVATORS will be used in offices nationwide. This is a modified “FIT TO WALK CHALLENGE” and it is certainly coming to an office near you. In August of 2012 we will embark on a programme nicknamed “Ghana Walks” so keep reading.

Source:
Dr. Kojo Cobba Essel
Medical Doctor and ISSA certified Specialist in Exercise Therapy

** If you are interested in partnering us to bring good health to more people, send us an email at dressel@healthclubsgh.com or send a text to 024-316-8888 and we will contact you.

References:
1. www.webmd.com
2. www.patientedu.org/Harvard medical School