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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

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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Our Vision Extends Beyond Offering Health Insurance Packages—SUNU Health

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SUNU Health walk

By Modupe Gbadeyanka

One of the leading Health Maintenance Organisations (HMOs) in Nigeria, SUNU Health, has said its philosophy is proactive wellness, noting that this was why it recently partnered with The Divine Physician and St. Luke Catholic Chaplaincy Centre for a community health initiative.

The chief executive of the company, Dr Patrick Korie, said, “SUNU Health’s vision extends far beyond merely offering health packages and insurance.”

“We are fundamentally interested in proactive wellness—preventing illness rather than just treating it. This annual exercise is a crucial part of that commitment, and we will continue to champion it for as long as we exist,” he stressed.

The medical practitioner led the company’s annual Health Walk in Lagos on Saturday, November 8, 2025. The event drew hundreds of health enthusiasts, including the Chaplain of the centre, Rev Fr. John Okoria SJ.

His active participation reinforced the spiritual and moral commitment to holistic well-being, proving crucial in mobilizing staff and community members, thereby ensuring the vital wellness message reached a broad and deeply engaged audience.

The health walk covered several major streets in Lagos, starting from Ishaga Road and navigating through Itire Road, Randle Avenue, Akerele, Ogunlana Drive, and Workers Street before concluding back at the starting point. Following the vigorous walk, participants engaged in a session of high-energy aerobics and other outdoor exercises, reinforcing the day’s focus on fitness.

“We are delighted to champion this vital health initiative alongside the Catholic Chaplaincy Centre LUTH/CMUL. The turnout was truly delightful, reflecting the community’s deep desire to embrace wellness.

“Collaborations like this amplify our message and commitment to the Nigerian community,” the Brand and Corporate Communications Lead at SUNU Health, Mr Samuel Olayemi, stated.

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Health

80 Coronation Registrars Staff Donate Blood in Lagos CSR Initiative

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blood donation

By Adedapo Adesanya

Coronation Registrars Limited, a subsidiary of Coronation Group, in partnership with the Lagos State Blood Transfusion Committee (LSBTC), recently hosted a Blood Drive Initiative at the 5th floor of Coronation Group Plaza. The event saw over 80 staff donate blood to support critical healthcare needs in Lagos State.

The Blood Drive Initiative forms part of Coronation’s commitment to meaningful, human-centred corporate social responsibility, a direct, measurable, and life-saving effort that reflects the Group’s health and sustainability values.

As Prosperity Partners dedicated to creating sustainable wealth for clients and the African continent, Coronation recognises that true prosperity extends beyond financial returns to encompass the well-being of communities we serve.

The company noted that this initiative enabled it to deliver immediate social impact by supporting national blood supply shortfalls through employee-driven action, demonstrate leadership in health-focused CSR aligned with ESG goals and SDG 3 (Good Health & Well-being), strengthen internal culture by fostering employee engagement, empathy, and purpose in a safe, structured environment, and reinforce corporate reputation through public-facing acts of service, stakeholder trust, and media visibility.

Blood donation remains a critical need in Nigeria, where regular blood supply is essential for emergency care, surgeries, and treatment of various medical conditions. Each donation can save up to three lives, and the collective effort of Coronation employees will significantly impact patients in need across Lagos State healthcare facilities.

“This aligns seamlessly with Coronation’s broader sustainability agenda, which views healthcare access as fundamental to building prosperous communities across Africa,” the company said in a statement on Tuesday.

Partnering with a certified medical institution, the drive was professionally managed, medically compliant, and logistically efficient. Participants underwent necessary medical screening procedures to ensure donor fitness and safety. Following their donations, donors received refreshments and appreciation for their life-saving contribution.

“At Coronation, we believe in making a meaningful difference in the communities we serve,” said Mr Oluseyi Owoturo, Chief Executive Officer of Coronation Registrars Limited. “This Blood donation Initiative reflects our values in action, saving lives, building community, and positioning the company as a purpose-driven brand. We’re proud of our employees who stepped forward to donate blood and save lives. This is what sustainable impact looks like: tangible solutions that address real challenges facing our continent.”

The partnership with the Lagos State Blood Transfusion Committee ensured professional handling of the donation process, meeting all safety and quality standards for blood collection and storage.

Coronation Registrars Limited says it continues to demonstrate that corporate success goes hand-in-hand with social responsibility.

“This initiative reinforces the company’s purpose to create a prosperous future for clients and the African continent through transformational solutions,” it added.

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