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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

Chinamanda Ngozi Adichie Blames Medical Negligence for Son’s Death

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Chimamanda Ngozi Adichie

By Adedapo Adesanya

Renowned Nigerian author, Ms Chinamanda Ngozi Adichie, has alleged that medical negligence was responsible for the death of her 21-month-old child.

The child, Nkanu, reportedly passed away on Wednesday, January 7, 2026, after a brief illness.

More details have emerged detailing the circumstances surrounding his death.

According to a leaked internal message sent privately to family members and close friends, Ms Adichie blamed a staff of Euracare Multi-Specialist Hospital, located in Victoria Island, Lagos, for causing the demise of the lad.

“My son would be alive today if not for an incident at Euracare Hospital on January 6th.

“We were in Lagos for Christmas. Nkanu had what we first thought was just a cold, but soon turned into a very serious infection and he was admitted to Atlantis hospital.

“He was to travel to the US the next day, January 7th, accompanied by Travelling Doctors. A team at Johns Hopkins was waiting to receive him in Baltimore. The Hopkins team had asked for a lumbar puncture test and an MRI. The Nigerian team had also decided to put in a ‘central line’ (used to administer iv medications) in preparation for Nkanu’s flight. Atlantis hospital referred us to Euracare Hospital, which was said to be the best place to have the procedures done.

“The morning of the 6th, we left Atlantis hospital for Euracare, Nkanu carried in his father’s arms. We were told he would need to be sedated to prevent him from moving during the MRI and the ‘central line’ procedure.

“I was waiting just outside the theater. I saw people, including Dr M, rushing into the theater and immediately knew something had happened.

“A short time later, Dr M came out and told me Nkanu had been given too much propofol by the anesthesiologist, had become unresponsive and was quickly resuscitated. But suddenly Nkanu was on a ventilator, he was intubated and placed in the ICU. The next thing I heard was that he had seizures. Cardiac arrest. All these had never happened before. Some hours later, Nkanu was gone

“It turns out that Nkanu was NEVER monitored after being given too much propofol. The anesthesiologist had just casually carried Nkanu on his shoulder to the theater, so nobody knows when exactly Nkanu became unresponsive.

“How can you sedate a sick child and neglect to monitor him? Later, after the ‘central line’ procedure, the anesthesiologist casually switched off Nkanu’s oxygen and again decided to carry him on his shoulder to the ICU!

“The anesthesiologist was CRIMINALLY negligent. He was fatally casual and careless with the precious life of a child. No proper protocol was followed.

“We brought in a child who was unwell but stable and scheduled to travel the next day. We came to conduct basic procedures. And suddenly, our beautiful little boy was gone forever. It is like living your worst nightmare. I will never survive the loss of my child.

“We have now heard about two previous cases of this same anesthesiologist overdosing children. Why did Euracare allow him to keep working? This must never happen to another child,” she wrote.

As of press time, it is not clear what the next line of action will be with the revelation.

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SUNU Health Named Most Customer Focused HMO of the Year

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SUNU Health --logo

By Modupe Gbadeyanka

The decision of the management of SUNU Health Nigeria Limited to adopt the strategy of placing the enrollee and customer at the heart of its operations has started to pay off.

The company was recently announced as Most Customer-Focused Health Insurance Company of the Year at the Customer Service Standard Magazine Awards 2025.

The recognition underscored the company’s success in translating its dedication into tangible enrollee satisfaction and superior market service at the Nigerian Health Maintenance Organisation (HMO) landscape.

It also highlights the organisation’s dedicated efforts in streamlining claims processing, enhancing access to quality healthcare providers, and maintaining transparent, responsive communication channels with its diverse client base across Nigeria.

The accolade further serves as a powerful testament to the successful integration of digital solutions and human-centric service models at SUNU Health.

It positions the firm as a leader not only in providing robust health plans but also in delivering the supportive, personalized care that enrollees truly value.

“Clinching the Most Customer-Focused Health Insurance Company of the Year award is not just an honour; it is a validation of the core philosophy that drives every member of the SUNU Health team.

“We believe that healthcare is fundamentally a service industry, and our success is measured by the well-being and satisfaction of our enrollees,” the chief executive of SUNU Health, Mr Patrick Korie, commented.

“This award reinforces our resolve to continuously innovate and set new benchmarks for customer experience in the Nigerian health insurance sector.

“Our commitment to providing accessible, high-quality, and seamless healthcare solutions remains our top priority as we move into the new year (2026),” he added.

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Nigeria Launches First National Antimicrobial Resistance Survey

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Antimicrobial Resistance Survey

By Adedapo Adesanya

Nigeria has launched its first nationally representative survey on antimicrobial resistance to generate critical data to guide evidence-based policies, improve patient outcomes, and strengthen health system resilience.

Antimicrobial resistance occurs when bacteria, viruses, fungi, and parasites evolve to resist treatment, making infections harder to cure.

As a result, surveillance is essential to track resistance patterns, identify priority pathogens, and guide targeted interventions and with support from the World Health Organization (WHO) and other partners, the initiative marks a milestone in the country’s public health response.

Nigeria becomes the third country globally to partner with WHO on a national antimicrobial resistance survey. having been selected based on the country’s strong commitment to AMR surveillance, its updated WHO Nigeria NAP 2.0, and readiness to expand laboratory and data systems.

Africa’s most populous country ranks 20th globally for age-standardized mortality due to antimicrobial resistance . In 2019, an estimated 263,400 deaths in Nigeria were linked to  it—more than the combined deaths from enteric infections, tuberculosis, respiratory infections, maternal and neonatal disorders, neglected tropical diseases, malaria, and cardiovascular diseases.

Globally, resistant infections in tertiary care settings cost between $2,371 and $29,289 per patient episode, extend hospital stays by an average of 7.4 days, and increase mortality risk by 84 per cent.

The survey will see the establishment of a national baseline on antimicrobial resistance prevalence to monitor interventions, assess the distribution, burden (morbidity, mortality, DALYs, cost), and diversity of AMR across regions and populations, as well as contribute to the global target of reducing AMR deaths by 10 per cent by 2030, in line with the political declaration endorsed at the 79th United Nations General Assembly in 2024.

It also seeks to strengthen routine antimicrobial resistance surveillance, including diagnostics, sample referral systems, and laboratory capacity.

Using WHO’s standardized methodology, the survey will run for 12–15 months and cover 40–45 randomly selected health facilities nationwide. Patients with suspected bloodstream infections (BSIs) will be identified using standard case definitions, and blood samples will be analysed in quality-assured laboratories.

Data will be collected across all age groups, covering clinical, demographic, laboratory, financial, and outcome indicators. Follow-up will occur at discharge, 28 days, and three months post-infection. The survey will sample approximately 35,000 patients suspected of BSIs to obtain around 800 isolates of the most common pathogens.

Dr Tochi Okwor, Acting Head, Disease Prevention and Health Promotion, Nigeria Centre for Disease Control and Prevention (NCDC) said, “With WHO’s support, we are confident the survey will generate the evidence needed to protect public health.”

WHO Representative in Nigeria, Dr Pavel Ursu, reaffirmed WHO’s commitment stating that ,“Nigeria is taking a decisive step toward combating AMR with an approach grounded in data, science, and measurable impact. This survey will provide the clarity needed to drive smarter policies, stronger surveillance, and better patient outcomes. Nigeria is laying the foundations for a resilient health system, one that protects lives, strengthens trust, and ensures that essential medicines remain effective for future generations.”

Adding her input, Dr Laetitia Gahimbare, Technical Officer at WHO Regional Office for Africa, added:“Strengthening surveillance enhances Nigeria’s capacity to detect and respond to AMR threats, supporting better patient outcomes, reinforcing health security, and building a resilient system.”

Professor Babatunde Ogunbosi, Paediatric Infectious Diseases Specialist at University College Hospital, Ibadan, highlighted the broader impact:, “This survey is about more than data. It’s about building national capacity for research, diagnostics, and policy. It integrates science into public health decision-making.”

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