Health
Best Pre Workout Routines for Every Day
When talking about fitness routines, you may credit your weight loss and muscle development to the gym. However, the gym is only a single factor and the things you do before and after also matters.
If you know exactly what you need to do before heading into the gym and after you get home, you can tweak your routines with the help of a personal training booking software to get the maximum effects and progress.
Experts say that the exercises are the easy part. You may lift some weights, run, jog, walk, or bench press for an hour, and this is only 4% of your 24 hours. The things that you do in the remaining 23 hours also matter. Know more about the benefits of exercise on this page here.
You may want to practice good sleeping habits, customize your nutritional needs and do rituals to ensure that you recover speedily. Some of the things that you can do to prepare and maximize your results are the following.
What to Do Before and After your Workouts
1. Get Enough Rest and Quality Sleep
Before you start anything, you need to ensure that you have appropriately rested and had a great good night’s sleep. This way, you can keep your hunger hormones at their normal levels, and you have more energy throughout the day. After all, you wouldn’t want to spend all of your time exercising only to undo your efforts by overeating afterwards.
It’s essential to get at least 7 hours of sleep at night or 6 if the schedule is very hectic. The body should feel rested, and exercising should give you more energy. Set boundaries and avoid electronics if possible before going to bed. Good sleeping habits are important after work as the muscles will have time to recover.
2. Drink Plenty of Water
Water is very crucial to one’s overall health and wellness. Proper hydration is critical in any wellness routine because sweating makes you lose water. Energy levels are also high if you practice adequate hydration. Drink water whenever necessary and avoid sugary beverages if possible.
For semantics, you may want to look at the relationship between a car and gasoline. Vehicles can’t run or function without oil, and this is the same with the body that’s devoid of water.
The amount of water that you need will vary with your body mass index, age, weight, and a lot of other factors. You should check your urine, and if it’s light, it’s a good indication that you have enough hydration.
3. Refuel with the Right Food
Snacks and other forms of nutrition can help you get ready in no time. One of these is CBD or cannabidiol that can act as your workout supplement coupled with protein shakes and vitamins.
Sweating excessively is very taxing to the body and giving it carbs and plenty of proteins can help it go back in shape. Your overall nutrition is very important because the food rebuilds the muscles, and plenty of stored glycogen can give you the fuel you need for your next day’s routine.
It’s also important to remember that not eating sufficiently after exercising will make you very hungry later in the day. You may feel irritable and tired, and you may likely avoid the next day’s routine if this is the case. You can go easy on everything and pack a snack before going to the gym.
4. Do Dynamic Warm-ups
It’s crucial never to skip your warm-ups, even if you’re doing a full 10-minute bench press. Warm-ups allow your body to adjust to your routines, increase your motions’ range, raise your body temperature, and prepare yourself in general. You won’t likely have to experience injuries and decrease your chances of getting sore when you do adequate warm-up exercises.
When you increase the range of your movements, you’ll be making the most of your routines. This is a way for your body to recruit more muscles during push-ups or doing dumbbells. Dynamic warm-ups are found on the internet, and they are the ones where you are not held in place while moving.
5. Cool Showers are a Relief
Immersion in cold water after sweating can be a relief. It’s not a guarantee, though, that it can make you avoid the soreness, or you can recover quickly afterwards. However, ice baths are helpful when your body seems to be overheating. Coldwater therapy may be associated with quick recovery, and this is beneficial to you.
Besides, a cool shower can help your overheated body go back to the baselines. Many people said that they felt a lot better physically and mentally, so you may want to consider it a post-workout ritual. It’s not necessary to jump in ice baths like others are doing. You just have to set a shower temperature that’s comfortable to you and cool down a little bit. Know more about showering after exercises here: https://www.healthline.com/health/shower-after-workout.
6. Foam Rollers Can Help
Experts’ opinions and preliminary studies have found out that foam rolling can help you recover after a vigorous exercise. You can increase your range of motion in the process as well. The foam rollers can minimize your soreness and enable you to adjust better to your new everyday routine. Increase the blood flow in your tissues while you exercise.
Many athletes and fitness enthusiasts have noticed that foam rolling feels better to their muscles afterwards. It can give you better performance for the next week because the rolling motions can reduce onset muscle soreness delay.
Health
Lagos Steps up Mandatory Health Insurance Drive
By Modupe Gbadeyanka
Efforts to entrench mandatory health insurance through the Ilera Eko Social Health Insurance Scheme in Lagos State have been stepped by the state government.
This was done with the formal investiture of the Commissioner for Health, Professor Akin Abayomi, and the Special Adviser to the Governor on Health, Mrs Kemi Ogunyemi, as Enforcement Leads of the Lagos State Health Scheme Executive Order and ILERA EKO Champions.
The Commissioner described the recognition as both symbolic and strategic, noting that Lagos is deliberately shifting residents away from out-of-pocket healthcare spending to insurance-based financing.
“We have been battling with how to increase enrolment in ILERA EKO and change the culture of cash payment for healthcare. Insurance is a social safety net, and this mindset shift is non-negotiable,” he said.
He recalled that Lagos became the first state to domesticate the 2022 National Health Insurance Authority (NHIA) Act through an Executive Order issued in July 2024, making health insurance mandatory. He stressed that the decision reflected the Governor’s strong commitment to healthcare financing reform, adding, “When Mr. Governor personally edits and re-edits a document, it shows how critical that issue is to the future of Lagosians.”
Mr Abayomi also warned against stigmatisation of insured patients, describing negative attitudes towards Ilera Eko enrolees as a major barrier to uptake. “If someone presents an Ilera Eko card and is treated as inferior, uptake will suffer. That must stop,” he said, pledging to prioritise insurance compliance during facility inspections. “The key question I will keep asking is: ‘Where is the Ilera Eko?’”
In her remarks, Mrs Ogunyemi, said the enforcement role goes beyond a title, stressing that the health insurance scheme is now law.
“This is about Universal Health Coverage and equitable access to quality healthcare for everyone in Lagos State,” she said, noting that ILERA EKO aligns with the state’s THEMES Plus Agenda.
She commended the Lagos State Health Management Agency (LASHMA) for aggressive sensitisation efforts across the state, saying constant visibility was necessary to address persistent gaps in public knowledge. “People are still asking, ‘What is Ilera Eko?’ ‘Where do I enrol?’ Those questions tell us the work must continue,” she said.
She urged all directors and health officials to mainstream Ilera Eko promotion in every programme and engagement, emphasising that responsibility for health insurance advocacy does not rest with LASHMA alone. “When people come with medical bills, the first question should be: are you insured?” she said, adding that early enrolment remains critical as premiums rise over time.
Earlier, the Permanent Secretary of LASHMA, Ms Emmanuella Zamba, said the investiture marked a critical step in positioning leadership to drive enforcement of the Executive Order across the public service.
“What we are undertaking is pioneering in Nigeria. All eyes are on Lagos as we demonstrate how mandatory health insurance can work,” she said.
Ms Zamba disclosed that enforcement nominees across Ministries, Departments and Agencies have been trained, with a structure in place to ensure compliance beyond the health sector.
According to her, “This initiative cuts across the entire public service, particularly public-facing MDAs, in line with the provisions of the Executive Order.”
She explained that the formal designation of the Commissioner and the Special Adviser as Enforcement Leaders was meant to strengthen compliance, alongside the Head of Service, while also recognising their consistent advocacy for universal health coverage. “This decoration is to amplify their roles and appreciate the leadership they have shown,” she said.
Health
Tinubu Transmits 24 Bills to Reduce Bloated Health Sector Boards to Senate
By Adedapo Adesanya
President Bola Tinubu has transmitted 24 bills for consideration of the Senate which seeks to reduce the country’s over-bloated board memberships in the health sector.
The bills were conveyed alongside a letter addressed to President of Senate, Godswill Akpabio, and read at plenary on Tuesday, in line with Section 58(2) of the 1999 Constitution of Federal Republic of Nigeria.
President Tinubu said the proposed legislations followed a comprehensive review of existing health sector laws by the Attorney-General of the Federation and Minister of Justice.
He said the review, approved by the Federal Executive Council (FEC), was in collaboration with the Minister of Health and Social Welfare, Professor Muhammad Ali Pate.
According to the President, the bills aims at streamlining governance structures across health institutions by reducing over-bloated board memberships.
This, he said, would improve efficiency, effectiveness, and service delivery within the sector.
According to him, the proposed legislations cover a wide range of health institutions and regulatory bodies, including tertiary and teaching hospitals, specialty hospitals, professional councils, and regulatory agencies.
He said the bills transmitted to the Senate includes the National Hospital for Women and Children, Abuja, Federal Medical Centres, National Specialty Hospitals Management Board; Orthopaedic Hospitals Management Board
Others are the National Eye Centre, National Ear Care Centre, Nursing and Midwifery Council of Nigeria; Medical Laboratory Science Council of Nigeria, the National Agency for Food and Drug Administration and Control (NAFDAC) and the National Blood Service Agency, among others.
The President also listed additional legislative proposals such as the Records Officers Registration and Digital Health Bill 2025 and the Federal College of Complementary and Alternative Medicine Bill 2025.
President Tinubu expressed confidence that the Senate would give the bills careful and judicious consideration in the interest of strengthening Nigeria’s health sector.
After the letter accompanying the bills was read, Senate President referred all the 24 bills to the Senate Committee on Rules and Business for further legislative action.
Health
Africa Wellness Voices Initiative Promotes Mental Wellbeing
By Adedapo Adesanya
A new pan-African mental wellness campaign, the Africa Wellness Voices Initiative (AWVI), is set to launch this February, bringing together voices from across Africa to promote mental wellbeing, reduce stigma, and encourage supportive conversations around mental health.
Led by SereniMind, a mental health and wellness organization, AWVI will spotlight different African countries daily throughout February by sharing short wellness statements from individuals, organizations, youth leaders, and institutions.
Each daily feature will highlight local perspectives on mental wellbeing while reinforcing a shared continental message: mental health matters, it said in a statement shared with Business Post.
Mental health remains a critical but under-addressed issue across Africa. According to the World Health Organisation (WHO), depression affects more than 66 million people in the African Region, while mental health services remain limited in many countries. Young people are particularly affected, facing stigma, lack of awareness, and barriers to accessing support.
AWVI said it aims to address these gaps through a unified, prevention-focused awareness campaign that leverages digital platforms to reach communities across borders. In addition to featured voices, members of the public are encouraged to participate by sharing short wellness videos on social media, fostering grassroots engagement and peer-to-peer support.
Speaking on the initiative, Mr Oyenuga Ridwan, Founder of SereniMind, said: “Across Africa, too many people suffer in silence when it comes to mental health. Africa Wellness Voices Initiative is about unity, bringing together Africans from different countries, ages, and backgrounds to normalize conversations around wellbeing and remind people that seeking support is a strength, not a weakness.”
The February campaign is expected to reach 15–25 African countries, feature 60–120 individuals and organizations, and generate over 500,000 digital impressions across platforms including Instagram, LinkedIn, X (formerly Twitter), and TikTok. The organizers hope to scale the initiative in future editions to include all 54 African countries.
AWVI says it aligns with broader continental and global priorities on health, youth empowerment, and wellbeing, contributing to conversations around preventive mental health, community resilience, and inclusive development.
Through technology, partnerships, and community engagement, SereniMind works to promote wellbeing and reduce stigma around mental health.
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