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Best Pre Workout Routines for Every Day

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Pre Workout Routines

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.

Modupe Gbadeyanka is a fast-rising journalist with Business Post Nigeria. Her passion for journalism is amazing. She is willing to learn more with a view to becoming one of the best pen-pushers in Nigeria. Her role models are the duo of CNN's Richard Quest and Christiane Amanpour.

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Health

Codix Bio Strengthens Nigeria’s Healthcare Manufacturing With New Sagamu Factory

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Codix Bio

By Aduragbemi Omiyale

A new rapid diagnostic test (RDT) production plant has been opened in Sagamu, Ogun State by Codix Bio Limited in a bid to strengthen healthcare manufacturing in Nigeria.

The Governor of Ogun State, Mr Dapo Abiodun, commended the company for choosing the state for the factory, which he described as a transformative leap to making the country a big force in the healthcare system.

“We are proud to commission Nigeria’s first large-scale rapid diagnostic test (RDT) production facility—Codix Bio Limited—right here in Ogun State.

“Located along the Sagamu Expressway, this state-of-the-art in-vitro diagnostics factory is only the second of its kind in Sub-Saharan Africa and will produce over 147 million test kits annual for diseases such as HIV, Malaria, and Hepatitis B and C.

“This milestone marks a transformative leap in our journey to strengthen Nigeria’s healthcare system through bold investment, local innovation, strategic partnerships, and local manufacturing,” he stated.

With this facility, Codix Bio is now the first African manufacturing partner selected by the World Health Organization (WHO), SD Biosensor, and the Medicines Patent Pool (MPP) under the WHO Health Technology Access Pool (HTAP) programme.

This landmark designation places Codix Bio at the forefront of regional production for RDTs in Africa—solidifying its role as a key partner in strengthening global health security.

The new plant positions the firm within the scope of WHO’s technical support system, allowing for technology transfer, regulatory assistance, and sustained global collaboration.

Through the sublicensing agreement with SD Biosensor and MPP, Codix Bio will receive proprietary rights, technical know-how, and materials to legally develop and produce rapid diagnostic test kits based on SD Biosensor’s cutting-edge platform.

This technology enables the production of multipurpose rapid diagnostics adaptable to both pandemic and inter-pandemic periods marking a transformative milestone in increasing equitable access to healthcare in low- and middle-income countries (LMICs).

With the commissioning of this facility, Codix Bio is scaling innovation and it has positioned Nigeria and the African continent for self-reliant, sustainable healthcare solutions.

“With over 90 per cent of diagnostic kits used in Africa currently imported, this facility will significantly reduce our reliance on external supply chains, conserve foreign exchange, and create high-value jobs.

“This factory will help to solidify Nigeria’s position as a health hub in the continent and globally. This is a leap forward for our national and continental health security,” he affirmed.

“With this facility, we are not only boosting local production but also saving foreign exchange, creating jobs, and reinforcing our public health response capacity.

“We call on other investors to come onboard by producing other medical consumables needed by the various medical diagnostic groups,” the Coordinating Minister of Health and Social Welfare, Professor Muhammad Ali Pate, said.

On his part, the WHO Representative in Nigeria, Dr Walter Kazadi Mulombo, hailed the facility as a “game-changer” in Africa’s efforts toward disease control, health security, and public health advancement, saying it will improve access to timely and accurate testing and reduce dependence on imported rapid test kits.

The chairman of Codix Pharma Group, Mr. Sammy Ogunjimi, said, “We are delighted to unveil our second manufacturing plant today. But beyond infrastructure, we know that human capital is equally vital.”

He reiterated Codix Pharma’s support for regional integration frameworks, including the Africa CDC, the African Continental Free Trade Area (AfCFTA), and the African Medicines Agency (AMA).

“Once a product is approved by NAFDAC, it should move freely across Africa. Regulatory harmonization is essential to unlocking the potential of intra-African health trade,” he said.

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Ondo Governor Tasks Mothers to Become Immunisation Advocates

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polio immunisation1

By Dipo Olowookere

The Governor of Ondo State, Mr Lucky Aiyedatiwa, has urged mothers in the state to join the state government and others like the World Health Organisation (WHO) to promote vaccination.

Speaking during the 2025 African Vaccination Week at the Comprehensive Health Centre in Isolo, Akure on April 24, 2025, Mr Aiyedatiwa, represented by his Special Adviser on Health, Professor Michael Sinmidele Odimayo, charged mothers to become immunisation advocates.

“Inform those ignorant about vaccination and its importance. Vaccination is a human right,” the Governor said, highlighting the state’s health priorities, including free Hepatitis B treatment and the expansion of the health insurance scheme.

Delivering WHO’s goodwill message on behalf of the Country Representative, Dr Walter Kazadi Mulombo, Dr Adebayo said, “The African Vaccination Week is a reminder of WHO’s commitment to ensuring every child has access to life-saving vaccines.

“Immunisation is a human right, and this year’s theme is a powerful call to action. We appreciate all caregivers and partners championing this cause.”

Business Post gathered that about 70 children were immunised and administered doses of the Oral Polio Vaccine (OPV), Rota vaccine, and Vitamin A.

To encourage continued participation and advocacy, all 70 caregivers received diapers as incentives and were recognised as immunisation champions.

One of them, a 30-year-old Ajibola Ibukunoluwa, said vaccination is a must, stressing that, “Immunisation reduces mortality in children, and I’ll keep encouraging others to get their children vaccinated. The vaccination week has helped raise awareness among mothers.”

Another caregiver, Mrs Hassan Olayinka, whose 9-month-old baby received the measles, yellow fever, and meningitis vaccines at the event, expressed her gratitude to the government, WHO, and partners for making the vaccines accessible and available to children in the country.

“Immunisation is a very powerful tool. It prevents children from falling sick. I am happy with the services I received today and will advise mothers in my neighbourhood to take it seriously. I thank the State Government and partners like WHO for organising this,” she stated.

The immunisation programme was organised by the state government through the Ondo State Primary Health Care Development Agency (OSPHCDA), in collaboration with WHO, Clinton Health Access Initiatives (CHAI) and UNICEF to mark the 14th African Vaccination Week themed Immunisation for all is Humanly Possible.

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Stanbic IBTC Intensifies Fight Against Malaria, Impacts Over 5,000 Lives

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malaria WHO

By Modupe Gbadeyanka

Over 5,000 lives were impacted through the nationwide malaria initiative of Stanbic IBTC Holdings Plc across Enugu, Delta, and Kano States last month.

The company delivered free malaria testing and diagnosis; administration of treatment drugs to those who tested positive; awareness talks on malaria prevention and distribution of long-lasting insecticidal nets (LLINs) to residents of the communities visited by its team.

The programme was in commemoration of World Malaria Day 2025 themed Malaria Ends With us: Reinvest, Reimagine, Reignite, which was used to call for renewed commitment to malaria prevention and control efforts.

It was gathered that on April 25, Stanbic IBTC was at Nchatancha in Enugu East Local Government Area (LGA), and went to Okpanam in the Oshimili North LGA of Delta State on April 28, and climaxed the visit to Wudil Ward in Wudil LGA, Kano State on April 30.

“We are proud to support World Malaria Day 2025 and contribute to global efforts to control and eliminate malaria.

“Our partnership with stakeholders has helped raise awareness about the disease; promote prevention and control measures; and inspire action towards achieving a malaria-free world,” the acting chief executive of Stanbic IBTC Holdings, Mr Kunle Adedeji, stated.

The initiative comes at a critical time when sustainable investment in malaria prevention is needed to protect vulnerable populations.

According to the World Health Organization (WHO), there were an estimated 263 million malaria cases and 597,000 deaths worldwide in 2023 – representing about 11 million more cases compared to 2022.

Nigeria bears a disproportionate burden of the disease, accounting for 30.9 per cent of all malaria deaths in the WHO African Region. Children under five years old account for approximately 76 per cent of all malaria deaths in the region, making timely interventions crucial for survival.

Through its comprehensive programme, Stanbic IBTC continues its long-standing commitment to promoting health, well-being, and sustainable development in the communities it serves. By focusing on grassroots engagement, the financial institution ensures that life-saving information and resources reach those most at risk.

The campaign represents a model for effective corporate intervention in public health challenges. By supporting prevention, early diagnosis, and effective treatment strategies, this initiative helps save lives and strengthens community resilience against this preventable and treatable disease.

Stanbic IBTC’s malaria intervention aligns with global efforts that have averted an estimated 2.2 billion cases of malaria and 12.7 million deaths since 2000, according to the WHO.

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