BY KIKELOLA OYEBOLA
ALL emotions have physical manifestations. Negative emotions such as anger, hatred, worry, anxiety, jealousy or even envy are corrosive and are capable of adversely affecting those who harbour them. Anyone desirous of living a good and productive life should be careful not to display or indulge them too often. Take worry for instance. It is simply a feeling of apprehension or fear. It gives some sort of uneasiness to the mind and affects whatever activity the individual engages in, as it tends to paralyse all rational thinking and logic.
Worry arises from many factors. Because of the enormous pressure and responsibilities many are grappling with, they become troubled and anxious. In this day of competition, people are under pressure from all sides — deadlines, bosses, family, societal expectations and personal desires among others.
The fallout from this is the poor state of health of many people globally. Many are suffering from all forms of stress-related clinical conditions such as insomnia, muscle tension, pain, headaches, digestive and cardiac problems and high blood pressure among others.
It can also affect them socially resulting in isolation, brooding, nervousness, frustration, lack of concentration, indecision and a general loss of control. This same emotional problem has been known to send some to premature death while turning some others to pill consumers. The worst stricken have ended up either in psychiatric hospitals or rehab homes.
Research has, however, shown that most worries are unfounded. Indeed, 92 per cent of what people worry about may never happen while nothing can be done about it if it is a past issue. Accordingly, only eight per cent of what surrounds us is worth thinking about.
Some of the recommended remedies for worry and anxiety are:
Changing how you think: An ancient philosopher, Epitetus said: “Men are not disturbed by the things that happen but their perception or opinion of things that happen.” So, if the source of worry is a mistake, it is better to just learn from it and not brood over it for long. Another philosopher, Santideva said: “For every problem under the sun, there is either a solution or there is none. If there is, look for it but if there isn’t then why worry about it?”
Controlling your emotion and situations: Become a problem-solver for worthwhile problems. Identify the things that tend to irritate or annoy you and learn to avoid or deal with them. It is equally beneficial to learn to be calm in all situations. If things go wrong, you don’t have to go wrong with them.
Living for today: As it is said, “yesterday is history, tomorrow is a mystery, today is a gift and that’s why it is called present. Banish the past from memory particularly if it is distasteful, hurting or ugly. Learn to plan for everyday and if you are not able to meet certain targets, don’t be too hard on yourself, leave them for another day. Anxiety over the future robs today of its strength. Allow tomorrow solve its problem.
Re-adjust your schedule: Learn to relax at every given opportunity. People who worry a lot have problems relaxing. So, while waiting for a friend or a bus, calm your nerves by reading a good book or listening to soothing music. If you have difficulty in sleeping, take a footbath to clear the head and chest. Eating light before bed also helps a lot. Incorporating exercise into daily activities boosts the general sense of wellbeing.
All the above notwithstanding, learning to strike a balance in all things is very important. Wisely making provision for the future and striving for a full and interesting life can maintain emotional balance. Individuals must learn not to depend on anything or anyone for happiness. This is where the spiritual development of one’s life comes in. It takes special place in the scheme of things.
Showing posts with label LivingWell. Show all posts
Showing posts with label LivingWell. Show all posts
Sunday, 28 February 2010
Sunday, 24 January 2010
Gym Put-offs
IT takes a lot of discipline and determination to attend the gym regularly and stay on till the end so as to achieve the desired result.
The reasons for failure on the part of some gym attendees vary. These range from distance to the rigour involved and time factor. Those who are able to persist till the very end, however, soon discover that working out regularly at the gym becomes an interesting and even enjoyable venture. At this stage, it becomes somehow difficult to let go.
Such is the case with William Bassey, a fitness buff who patronises a reputable gym on Victoria Island.
“Initially, it was very tough keeping to the schedule at the gym,” Bassey recalls. “I’m a businessman and so has many things to do. Twenty-four hours is not enough to attend to all the programmes I have in one day. As a matter of fact, we were four friends that enrolled but the others have since stopped coming because of the pressure and some other reasons.”
Bassey had to carry on with the daily workout when his doctor informed him that he needed to dislodge some of the fat accumulated in his mid-section and which was indirectly affecting his heart. With this frightening situation confronting him, he was forced to register at a nearby gym after discussing with a professional trainer on how to deal with the problem.
“I won’t tell you it has been easy but along the line, I have settled down into the programme and I’m even beginning to enjoy it. Before I started here, I was weighing over 110kg. Now, I weigh a healthy 85kg, which is very okay for my height. I don’t joke with my exercise routine and I no longer find the schedule tedious or rigorous. It has become a part of my daily schedule,” he enthuses.
Beatrice on her part came to the gym purposely to firm up her thighs, stomach and hips. She was advised to do so by a friend who had had a previous experience of the many benefits of attending a gym. Is she noticing any difference? “Yes, there is a lot of difference between how I was looking then and now. Although I started three months ago, I can say confidently that I’m feeling and looking better.
“Initially though, I wasn’t quite sure I would get positive result and also it wasn’t that easy. But the trainer encouraged me. He also made the whole thing interesting by introducing me to some other things on the side. Right now, I don’t need external motivation. The compliments I’m getting from everywhere and the way I feel are enough to keep me on,” she says.
David Ogbeide, a trainer at the gym enumerates some of the factors hindering gym attendees from coming regularly even after they must have registered to include lack of determination and will to see it through, impatience, time and the inability to see the act of working out as an essential part of living.
“You will be surprised to know that some people enroll for a whole year, which is quite some money. They pay all the fees up-front but then, they don’t turn up for the exercise. They attribute this to lack of time and pressures from other areas of their lives. But I can tell you it is because they haven’t come to realise that being fit and in top shape is also a very important aspect of life.”
Perhaps one of the best ways to sustain interest is to attend with a spouse or a close friend. As explained by Ogbeide, when people have a loved one also working out in the same gym, they feel motivated, more relaxed and focus better. The interest can be quite high in such situation.
The reasons for failure on the part of some gym attendees vary. These range from distance to the rigour involved and time factor. Those who are able to persist till the very end, however, soon discover that working out regularly at the gym becomes an interesting and even enjoyable venture. At this stage, it becomes somehow difficult to let go.
Such is the case with William Bassey, a fitness buff who patronises a reputable gym on Victoria Island.
“Initially, it was very tough keeping to the schedule at the gym,” Bassey recalls. “I’m a businessman and so has many things to do. Twenty-four hours is not enough to attend to all the programmes I have in one day. As a matter of fact, we were four friends that enrolled but the others have since stopped coming because of the pressure and some other reasons.”
Bassey had to carry on with the daily workout when his doctor informed him that he needed to dislodge some of the fat accumulated in his mid-section and which was indirectly affecting his heart. With this frightening situation confronting him, he was forced to register at a nearby gym after discussing with a professional trainer on how to deal with the problem.
“I won’t tell you it has been easy but along the line, I have settled down into the programme and I’m even beginning to enjoy it. Before I started here, I was weighing over 110kg. Now, I weigh a healthy 85kg, which is very okay for my height. I don’t joke with my exercise routine and I no longer find the schedule tedious or rigorous. It has become a part of my daily schedule,” he enthuses.
Beatrice on her part came to the gym purposely to firm up her thighs, stomach and hips. She was advised to do so by a friend who had had a previous experience of the many benefits of attending a gym. Is she noticing any difference? “Yes, there is a lot of difference between how I was looking then and now. Although I started three months ago, I can say confidently that I’m feeling and looking better.
“Initially though, I wasn’t quite sure I would get positive result and also it wasn’t that easy. But the trainer encouraged me. He also made the whole thing interesting by introducing me to some other things on the side. Right now, I don’t need external motivation. The compliments I’m getting from everywhere and the way I feel are enough to keep me on,” she says.
David Ogbeide, a trainer at the gym enumerates some of the factors hindering gym attendees from coming regularly even after they must have registered to include lack of determination and will to see it through, impatience, time and the inability to see the act of working out as an essential part of living.
“You will be surprised to know that some people enroll for a whole year, which is quite some money. They pay all the fees up-front but then, they don’t turn up for the exercise. They attribute this to lack of time and pressures from other areas of their lives. But I can tell you it is because they haven’t come to realise that being fit and in top shape is also a very important aspect of life.”
Perhaps one of the best ways to sustain interest is to attend with a spouse or a close friend. As explained by Ogbeide, when people have a loved one also working out in the same gym, they feel motivated, more relaxed and focus better. The interest can be quite high in such situation.
Saturday, 16 January 2010
Tired of workout? Try dancing...
BY KIKELOLA OYEBOLA
DON’T really believe in the formal ways of exercising? Or perhaps you are not that interested in the more common ways of working out? Not to worry. It is becoming fashionable for health-conscious individuals to adopt more suitable alternatives that serve the purpose and are effective at the same time.
Increasingly, some exercisers are taking up more interesting and practicable forms of working out. Foremost among these is dancing. Different forms such as salsa, cultural dances and even some intricate oriental steps involving the movement of all parts of the body, are being adopted to make exercising more attractive and fun.
Except the exerciser is targeting particular areas of the body, in which case the types of exercise adopted are also designated, dancing to certain types of music will generally do the trick. It does not matter the form preferred, as the whole idea is to work the body and keep fit.
There is the tendency to under-estimate the potency of dancing as a workout tool, but it need only be remembered that the whole essence of undertaking aerobics for instance, is to enable the exerciser access more energy, enhance respiratory performance and keep the joints mobile generally. All these together make for better health and consequently, fitter person.
Dancing is particularly good because it is fun, interesting and engaging. And because it requires a high concentration, the exerciser is also training the brain and developing the mind.
There are quite many varieties to pick from. The exerciser only needs to ensure that the chosen form is effective and simple. In most cases the pattern is such that the exerciser is required to apply vigour as the steps become a bit more complicated and intense.
One beautiful thing in all this is that age is no barrier to undertaking this form of exercise. From the young to the old, dancing promises to be captivating all the way through. Not only this, it is also inexpensive, easy and convenient to do. It can be undertaken anywhere so long the space is there and even if the exerciser is not interested in going to a gym, it does not pose any threat to progress and effectiveness of the exercise.
It is essential that the exerciser be appropriately kitted though. Comfortable and suitable wears and shoes are preferable. Nothing too loose to prevent distraction and may be cause avoidable injuries.
The dancer should again remember that suitable music is to be used. It is better if the exerciser chooses a favoured piece of music during the act. Dancing to a particular kind of music ensures focus and rhythm, enabling the exerciser to establish his/her pattern and pace while at the same time having the presence of mind to do what is required.
DON’T really believe in the formal ways of exercising? Or perhaps you are not that interested in the more common ways of working out? Not to worry. It is becoming fashionable for health-conscious individuals to adopt more suitable alternatives that serve the purpose and are effective at the same time.
Increasingly, some exercisers are taking up more interesting and practicable forms of working out. Foremost among these is dancing. Different forms such as salsa, cultural dances and even some intricate oriental steps involving the movement of all parts of the body, are being adopted to make exercising more attractive and fun.
Except the exerciser is targeting particular areas of the body, in which case the types of exercise adopted are also designated, dancing to certain types of music will generally do the trick. It does not matter the form preferred, as the whole idea is to work the body and keep fit.
There is the tendency to under-estimate the potency of dancing as a workout tool, but it need only be remembered that the whole essence of undertaking aerobics for instance, is to enable the exerciser access more energy, enhance respiratory performance and keep the joints mobile generally. All these together make for better health and consequently, fitter person.
Dancing is particularly good because it is fun, interesting and engaging. And because it requires a high concentration, the exerciser is also training the brain and developing the mind.
There are quite many varieties to pick from. The exerciser only needs to ensure that the chosen form is effective and simple. In most cases the pattern is such that the exerciser is required to apply vigour as the steps become a bit more complicated and intense.
One beautiful thing in all this is that age is no barrier to undertaking this form of exercise. From the young to the old, dancing promises to be captivating all the way through. Not only this, it is also inexpensive, easy and convenient to do. It can be undertaken anywhere so long the space is there and even if the exerciser is not interested in going to a gym, it does not pose any threat to progress and effectiveness of the exercise.
It is essential that the exerciser be appropriately kitted though. Comfortable and suitable wears and shoes are preferable. Nothing too loose to prevent distraction and may be cause avoidable injuries.
The dancer should again remember that suitable music is to be used. It is better if the exerciser chooses a favoured piece of music during the act. Dancing to a particular kind of music ensures focus and rhythm, enabling the exerciser to establish his/her pattern and pace while at the same time having the presence of mind to do what is required.
Monday, 14 December 2009
Off The Cold
By Kikelola OyebolaOnce again, the harmattan is here. And as is usual, it has come with its accompanying problems. Much as it is welcome by many people, on account of the soothing coolness and the general breezy feeling in the air, it can be quite a ‘trying’ period if not well-handled especially after the coldness has fully descended.
If one is well-equipped with the necessary things, however, the season can be turned into a more enjoyable one. With proper dressing and the right exercises, it is actually possible to have a swell time during this harmattan.
One of the problems that are likely to be encountered now is getting up from bed early in the morning because this is the time the cold peaks. The best way to tackle this is to get up and rise briskly from the bed as soon as one is awake. To lie still on the bed poses a ‘danger‘ as the tendency is to snuggle down again on the bed and go back to sleep.
Taking a warm bath should follow although it is advised that a cold bath is to be preferred as this ensures that the cold is ‘conquered’ for the day if one is able to muster the courage for it. Not everyone is able to do this, however, so a warm bath should be opted for if cold water is found unbearable.
Warm clothing that is suitable for the weather, which are equally capable of keeping the cold away should be worn.
Of no less importance are appropriate exercises, which have the capacity to shake off the harmattan cold and keep the body warm all day long. These include warm-ups, aerobics and other ‘warming’ exercises such as jogging, brisk walking round the neighbourhood, rope skipping, etc.
Note that it is better if individuals go for convenient exercises suitable for their needs and circumstances. So, a person who is unable to jog or walk briskly round the neighbourhood due to lack of space for instance, has a good option in undertaking aerobics in his/her home. Skipping the rope is another good option. In addition, there are many other warm-up exercises that can be done under one’s roof without having to step out at all.
People with staircases in their homes stand to benefit from them. They can climb the staircases thereby keeping the bones warm and perky at this period.
Apart from the above-mentioned exercises, there are also cycling, biking and other relevant sports that can be undertaken. While some of these can be done in the morning at the start of the day, others are suitable for later in the day or in the evenings.
Whichever is your option, just be on the move to shake off the harmattan cold and keep warm.
Monday, 26 October 2009
Exercise Must
BY KIKELOLA OYEBOLABefore starting an exercise programme, it is important to be familiar with some important guidelines. The following are some of them:
Get a medical check-up. You should have had a medical examination within the last year to be sure you do not have any conditions that would make it unsafe to exercise. Regardless of the age, if the medical history includes the problems of the heart, blood vessels, lungs, or joints do not start a jogging or other exercise programme without a doctor’s approval.
Dress properly for exercise. Get some exercise clothing so that you will not get your good clothes dirty. Clothes should be comfortable, loose-fitting and washable. Before starting a new exercise or sport, check on the special equipment needed for it. If wearing special equipment is needed, such as leotards for gymnastics and a helmet for bicycle racing, obtain and wear proper equipment before beginning.
Good shoes and socks are important. The best way to prevent sore feet, blisters, aching ankles and knees is to wear good shoes and socks for running, jogging or biking. The shoe sole should be firm; the top should be flexible, and the insole should have a good arch support and cushioning.
Warm-up helps. Mild warm-up and passive stretching exercises before jogging, performing callisthenics, or playing a vigorous sport help eliminate soreness and injury.
Pick a regular time for exercise. A good rule is to set a certain time everyday and try to keep this appointment with yourself. Avoid rigorous exercise immediately after a meal. Wait an hour or two before starting to exercise vigorously. You may get nausea or cramps if you exercise on a full stomach, and you may not perform as well either. If you do not eat heavily, mild to moderate activity can be done shortly after eating.
Do not exercise outdoors while pollution is high. High air pollution affects the lungs. So be sure to avoid areas where pollution is high when exercising.
Monday, 19 October 2009
Trim n’ Firm
By Kikelola Oyebola
Some people believe that the best way to firm up a flabby body is probably by losing weight, but this is not entirely right. Losing weight may not necessarily result in the firmness of the body. For instance, there are slim people who, all the same, don’t have firm bodies. The best course to take in the matter is to exercise the body appropriately to achieve desired result.
If the wherewithals is there, the best bet is to go to a gym although it is possible to also undertake effective exercise at home. The advantages of patronising the gym include having access to a wider range of facilities and professional instructors to put one through.
Also, seeing others undertaking different types of exercises encourages and strengthens the resolve to succeed. These facilities include machines for both the light and heavy weights to build up or tone the body.
Looking trim and firm not only give a sense of goodness but also makes the body feel light and well groomed.
At the gym and depending on his/her case, a prospective client is given a programme of exercise for the upper and lower parts of the body. The programme is designed to work on different muscle parts of the body.
But this is not the only determinant of success of the programme; the type of body also matters. For instance, some people tend to burn off fat easily and quickly after undertaking appropriate exercises while this is not the case with others.
Why bother to look trim and firm? Of course, you end up looking smart, fit and healthy. And because the exercises are directed at the muscles and beyond, the heart too gets to benefit in the process. Too much fat affects the heart and its working condition.
People with weak or malfunctioning hearts can be recognised easily. They become weak and tired quickly after a little exertion. But, working out at home or in the gym helps to eliminate this so that the individual doesn’t get exhausted easily after a little exertion.
Some other ways to work out and firm up at home include jogging, walking briskly, skipping rope etc. In addition, lifting weights also come handy. At home and with 3kg or 5kg weights, it is possible to work on and firm different parts pf the body including the arms, shoulders, chest, buttocks, thighs, etc.
The best and fastest way to stay trim and healthy though still remains through proper exercising, which is recommended by even the professionals. With this, there is little or no side effects so long it is done properly and instructions are followed strictly in the case of elaborate or complicated exercises.
As soon as exercise is made a part of the daily routine, it becomes so easy and less tedious. With time, it even becomes a necessity.
Some people believe that the best way to firm up a flabby body is probably by losing weight, but this is not entirely right. Losing weight may not necessarily result in the firmness of the body. For instance, there are slim people who, all the same, don’t have firm bodies. The best course to take in the matter is to exercise the body appropriately to achieve desired result.
If the wherewithals is there, the best bet is to go to a gym although it is possible to also undertake effective exercise at home. The advantages of patronising the gym include having access to a wider range of facilities and professional instructors to put one through.
Also, seeing others undertaking different types of exercises encourages and strengthens the resolve to succeed. These facilities include machines for both the light and heavy weights to build up or tone the body.
Looking trim and firm not only give a sense of goodness but also makes the body feel light and well groomed.
At the gym and depending on his/her case, a prospective client is given a programme of exercise for the upper and lower parts of the body. The programme is designed to work on different muscle parts of the body.
But this is not the only determinant of success of the programme; the type of body also matters. For instance, some people tend to burn off fat easily and quickly after undertaking appropriate exercises while this is not the case with others.
Why bother to look trim and firm? Of course, you end up looking smart, fit and healthy. And because the exercises are directed at the muscles and beyond, the heart too gets to benefit in the process. Too much fat affects the heart and its working condition.
People with weak or malfunctioning hearts can be recognised easily. They become weak and tired quickly after a little exertion. But, working out at home or in the gym helps to eliminate this so that the individual doesn’t get exhausted easily after a little exertion.
Some other ways to work out and firm up at home include jogging, walking briskly, skipping rope etc. In addition, lifting weights also come handy. At home and with 3kg or 5kg weights, it is possible to work on and firm different parts pf the body including the arms, shoulders, chest, buttocks, thighs, etc.
The best and fastest way to stay trim and healthy though still remains through proper exercising, which is recommended by even the professionals. With this, there is little or no side effects so long it is done properly and instructions are followed strictly in the case of elaborate or complicated exercises.
As soon as exercise is made a part of the daily routine, it becomes so easy and less tedious. With time, it even becomes a necessity.
Saturday, 3 October 2009
Sunnyside Up
By Kikelola Oyebola
How to go about having a great day? Just spring up from the bed the moment you awake at the intended time. It is better this way because the temptation to go back to sleep is real if the right efforts are not made and the enthusiasm for the day may start to wane. After the usual personal routine, the excitement for the new day can be sustained by undertaking some exercises to pep the body and gear up the system for the day ahead. Some appropriate activities include aerobics, press-ups, tread milling and rope-skipping among others. It is compulsory to engage in any choice and suitable exercise for at least 30 minutes before proceeding to the next stage, which is eating a wholesome and healthy breakfast. The benefits of exercising first thing in the morning are many. First, even if the individual hasn’t the time to exercise later in the day, this aspect has already been taken care of. Again, metabolism is aided with an early-morning exercise so that even if the exerciser’s job entails sitting down in one spot, he/she is still burning calories and this continues all through the day. Indeed, morning exercisers record more success in their bid to shed weight and be in top shape than the evening exercisers and this is why it is also recommended that a serious exerciser starts the day with a dose of the sweaty stuff. With morning exercise, the mind is kept alert, focused and clarified enabling the exerciser to perform better at work. He/she also concentrates more and this makes for higher productivity. It is greatly rewarding if a meditation session is included in the early morning package as this not only gives focus, but also instill peace, calm and stability to the individual so that the day’s goal is achieved faster and better. This can take any shape as desired by the individual. And it can be inserted anywhere in the package depending on preference. It is equally compulsory to eat a hearty breakfast, which can comprise cereal, bread, fruit juice (freshly squeezed in the home), boiled egg (optional), any beverage of choice and good spread. The alternative is to go for the local but equally nutritious breakfast such as taking pap with moimoi or bean balls (akara) with milk if preferred. A good breakfast supplies required energy and is really needed by the body for the day’s activities and even if lunch is missed, the body still receives enough to keep it functioning well. Of course, the right frame of mind is an added advantage. It is always good to start the day on a positive and optimistic note as the spirit soars high and is assured of success in the day’s undertakings. With lots of smiles for everyone, it will be a sunny day indeed. Swinging This is an exciting activity that has much to offer by way of fun and exercise. And though it may seem like leisure but in actual fact, it gives a lot. And what’s more? The two participants (the pusher and the person being pushed, if this is preferred) stand to benefit from the exercise because in a way, the two are exercising at the same time. The activity aids blood circulation and also helps breathing. The person who is swinging is forced to breathe deeper and thus get relaxed in the process. The feeling of light-headedness, which is experienced while undertaking this activity, is good for those who have heads for height. It also strengthens the arms and back muscles. The shoulders are not left out as the muscles around here are positively affected. One good thing about this sport is that it is easy to install a swing in the home and it is cheap too. The facility can be fixed anywhere in the home—in the garden or just any spacious place will do. Right Gear It is important to dress appropriately when undertaking exercises. Non-observance of this crucial aspect is capable of hindering optimum performance as well as the wellbeing of the exerciser. It is not just any set of clothes that can be worn during exercise. Indeed, the right kit, comprising shoes, suitable wear and headgear where necessary, cannot be done without for an effective exercise session. So, the exercise suit has to be loose, smart and of the right size. The fabric should also be absorbent and cooling to the body. On their part, shoes have to be comfortable, low-heeled and flexible to accommodate and cushion the effect of high impact as the exercise session progresses. This becomes even more so if the activity being undertaken is walking, running or jogging. In all this, what is of essence is that air should be able to circulate around the exercise suit and so cool the body and at the same time absorb the much sweating that is likely to come in the process while not hindering the performance of the exerciser.
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