We all need a little help sometimes especially in a fast-paced world where leading an unhealthy lifestyle without doubt is a wide and attractive path. There is a massive crusade of health awareness but what can we do with so little time at our disposal, tonnes of sugar-laden appetizing snacks to eat and movies, video games and work that could keep us glued to our seats all day?
Maybe it’s time to plan our day just like we do our business hours and strive to keep to the schedule. Once we have it written down, we have a big chunk of the work done. Now it’s time to put in the discipline to get it done and certainly it will become a habit if we keep at it long enough. Our needs vary and our work schedules differ but a typical day can mimic that of Kofi Ghanaman;
1. 4.30am-5am
a. Time to wake up. I know some of us are up before this time.
2. 5am
a. Brush your teeth and remember to do it again before you go to sleep. This could save you a lot of heart ache. Remember unloved gums can spread bacteria to the bloodstream.
3. 5.02am
a. Quiet Time. Spend quality time with your maker. A great stress buster as well.
4. 5.30am-6am
a. Get your first dose of exercise – it could be at a gym or DIY at home.
5. 6am-6.30am
a. Take a shower and dress up. This is great for personal hygiene.
6. 6.30am-7.30am
a. Squeeze in a hearty breakfast sometime within this hour. Do not start your day without breakfast.
7. 8am
a. Work begins.
b. If you drive, park as far away from your workplace as possible. After all not many people prefer such spots. If you use public transportation, get off the vehicle one stop before your destination and walk.
c. Use only the stairs while you are at work assuming your building has more than one floor
d. Every 2hours take a one minute break from sitting. It will do your neck and back a whole world of good.
8. 11am
a. Snack time. A fruit is ideal. An orange, apple, carrots, banana and a host of others will pass this test. It wards off hunger and ensures your lunch is realistic.
9. 12noon-2pm
a. Pick any 30 minute segment and have lunch. Take your time to chew, it aids digestion and also prevents you from overeating. Remember it takes the brain about 15 minutes to recognize its full so if you keep shoving the food in without breathing then you are asking for trouble.
10. 4pm
a. Healthy snacks again. Hopefully you have downed about 5 glasses of water by now. If not try to catch up.
11. 5pm
a. Many people are leaving work by now. I hope you do not belong to the group that started staring at the clock 30 whole minutes earlier.
b. You may put in a few extra hours of work at this stage since your increased physical activity and good eating plan has energized you. If you live in the same city as I do then traffic is so terrifying you may want to spend a few more minutes working or have fun in a health centre if you have one in your workplace.
12. 6pm
a. Great time to exercise especially if you have difficulty sleeping. The dip in core temperature 4 – 6 hours after sleep certainly prepares you for deep slumber.
13. 6.30pm
a. Enjoy a light supper. This is no time to clean out the refrigerator. Neither is it a time to show your class when it comes to annihilating fufu and palm-nut soup.
14. 7pm
a. Time for house-hold chores. Excellent for environmental hygiene which is important in keeping us healthy.
b. Spend quality family time together. Work-Life balance is a reality.
c. Spend a few minutes to meditate and unwind
d. Catch up with the day’s news items.
e. Watch a good movie or read. Just read anything the brain needs to be stimulated too.
15. 8.30pm
a. Take a much deserved shower. Hmmm many are found wanting at this point. Some have “genuine” reasons such as a lack of water, no electricity to even bath with and a host of others, but don’t you think the “save-soap” society also have an excuse worth holding unto?
16. 9pm
a. Sleep time. This can make your eight (8) hours a possibility. You get enough rest, your brain is ready for the next day and you just slept a stroke away.
I know for a fact that not everyone has a schedule that will fit Kofi’s diary but the aim here is to get all of us writing down something that works for us using his as a guide.
After going through this exercise you will realize that you have a lot of time that you can fill up with life-changing events. Do email your “diary” to me.

Source:
Dr. Kojo Cobba Essel
Moms’ Health Club
(dressel@healthclubsgh.com)


*Dr Essel is a medical doctor and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “if you are at least 50 years old and you have never had a colonoscopy please talk to your doctor to schedule you for one”