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.
By Adedapo Adesanya
The National Agency for Food and Drug Administration and Control (NAFDAC) is increasing efforts to block the entry of substandard and counterfeit products into Nigeria, particularly from China and India, the country’s two largest pharmaceutical trade partners.
This was revealed by Mrs Mojisola Adeyeye, the Director-General of the agency, emphasised that the Clean Report of Inspection and Analysis (CRIA) scheme has significantly strengthened regulatory control over imports from these nations.
The two nation’s account for 60 per cent of Nigeria’s pharmaceutical imports and yet, there is a lot of counterfeit and substandard medicines from these countries.
She said, “Because most of these drugs come from China and India, the CRIA scheme is operational in those two countries,” adding that, “It ensures that only safe and high-quality products are shipped while preventing the export of substandard and counterfeit products.”
She note that NAFDAC has appointed and accredited CRIA agents in China and India to conduct rigorous pre-shipment inspections to tackle the issue.
In addition to appointing CRIA agents in China and India, NAFDAC is collaborating with COTECNA, a global testing, inspection, and certification service provider, to enhance quality control measures.
Mrs Adeyeye urged stakeholders to engage with these CRIA agents before shipping any consignment to Nigeria, saying, “I strongly encourage you to engage with CRIA agents before shipping any consignment–that is, to our stakeholders– from China, India, or Nigeria. You have the flexibility to choose from any of the listed CRIA agents to ensure compliance and safeguard the quality of imported products.”
NAFDAC also introduced an electronic platform, the Port Inspection Data Capture and Risk Management System (PIDCARMS), to enhance document verification and streamline inspection processes.
Mrs Adeyeye noted that CRIA agents will ensure that rejected shipments carrying drugs will not find their way to the country.
She urged stakeholders to visit NAFDAC’s official website for guidelines on product registration, labelling, and shipment requirements to ensure compliance with regulatory standards in order to prevent such lapses and ensure only approved products enter Nigeria.
Nigeria’s leading insurance company, AXA Mansard Insurance Plc, has announced the release of the AXA Mind Health Report 2025. This comprehensive study underscores the critical importance of mental health in the workplace and among young people.
According to Omowunmi Mabel Adewusi, General Counsel and Human Resource Director of AXA Mansard, the Mind Health Report is part of AXA’s ongoing commitment to promoting positive mental well-being and reducing stigma through holistic approaches.
She said, “The state of mind health in the world continues to give cause for concern, with a lot of people currently experiencing a mental health condition. This fifth edition of the report shows a worrying trend among our youth.
“We also observe an interesting trend in the workplace that reveals work impacts employees’ mental health either as a source of support or a source of issues.”
The AXA Mind Health Report 2025 reveals significant insights into the mental health landscape, highlighting the challenges that young adults and employees face.
According to the report, 44% of young adults (18-24) currently suffer from mental health conditions, with excessive use of social media and financial instability being major contributing factors.
Additionally, work-related stress, including excessive workload, tight deadlines, and a lack of work-life balance, remains a significant concern for employees.
Adewusi further emphasized the importance of prioritizing mental health in the workplace, explaining that mental health is a crucial aspect of overall well-being. Organizations must implement policies that support their employees.
“For us at AXA, this realization is at the heart of our We Care Programme, which affords our employees benefits such as flexible working hours, access to professional counselling services, monthly health workshops, a supportive work environment, menstrual, extended paternity, and caregiver leave benefits.
“The findings of the AXA Mind Health Report 2025 highlight the urgent need for proactive measures to address mental health issues in the workplace and among the youth. We are calling on business leaders, government agencies, and other stakeholders to foster a wellness culture that promotes positive mental health and supports individuals in reaching their full potential.”
The 2025 study, conducted in collaboration with IPSOS, aims to identify mental health and wellness issues in global society to build solutions to mitigate them. A total of 17,000 respondents from 16 countries participated in the survey.
By Modupe Gbadeyanka
The entry grade level for nurses in the Oyo State civil service with university degree has been reviewed, the Provost of the Oyo State College of Nursing Sciences, Ibadan, Dr Gbonjubola Owolabi, has revealed.
The review was done by the state government through the Oyo State Civil Service Commission.
Recall that the National Council of Establishment (NCE) at its 43rd meeting in 2022 approved the placement of university graduate nurses on grade level 10.
At a meeting with 21 Nursing Tutors on Wednesday in Ibadan, Dr Owolabi said the state government has moved the category of nurses from grade 8, charging nursing tutors of the institution to be diligent in their duties and imbibe integrity and quality.
“The institution is out to train nursing and health practitioners and churn out quality manpower who can function effectively in community, primary, secondary, tertiary, and industrial health settings.
“I urge you to key into this vision, even as the present administration will not deprive you of your rights,” the provost stated.
Dr Owolabi, who said that the Oyo State government placed priority on integrity and quality, disclosed that “the institution has received necessary accreditations from the regulatory bodies for some courses.”
She lauded Governor Seyi Makinde for approving the promotion of the 21 tutors, saying such a gesture should be reciprocated with dedication to service.
In her vote of thanks, one of the lecturers, Mrs Abiola Elizabeth, lauded the management of the institution, saying the approval from the civil service had further accentuated the priority placed on the health sector by Oyo State government.
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