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.
Many fitness enthusiasts also emphasise that finding the right balance of training, recovery, and daily nutrition can make a big difference in consistency and gains. For those curious about how structured supplementation fits into a holistic routine, resources like Evogen Nutrition offer educational insights into performance-focused nutrition that can complement smart pre-workout habits.
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
Ebola: NCAA Directs Enhanced Surveillance Across Nigerian Airports
By Adedapo Adesanya
The Nigeria Civil Aviation Authority (NCAA) has directed airlines, airport operators and other aviation stakeholders to intensify public health surveillance measures following the outbreak of Ebola Virus Disease (EVD) in parts of the Democratic Republic of Congo (DRC) and Uganda.
In a circular dated May 18, 2026, the NCAA said the directive became necessary due to growing concerns over the spread of the disease and the critical role of the aviation sector in preventing cross-border transmission.
The authority noted that although no confirmed case linked to the outbreak has been recorded in Nigeria, it is collaborating with the Federal Ministry of Health, the Nigeria Centre for Disease Control (NCDC), Port Health Services and international health organisations to closely monitor the situation.
According to the NCAA, health authorities in the DRC recently identified a cluster of severe illnesses among healthcare workers in the Bunia Health Zone in the northeastern part of the country.
Recall that Nigeria also said it would tighten surveillance after the World Health Organisation (WHO) declared a public health emergency after Ebola killed over 80 people in Congo and Uganda.
Laboratory investigations later confirmed the presence of the Bundibugyo virus, a strain of the Ebola virus family known to cause severe viral haemorrhagic disease in humans.
The authority stated that there is currently no licensed vaccine specifically approved for the Bundibugyo strain, while treatment remains largely supportive and symptom-based.
The NCAA listed symptoms associated with Ebola Virus Disease to include sudden fever, severe fatigue, persistent headache, vomiting, abdominal pain and bleeding manifestations such as nosebleeds or vomiting blood.
It stressed that early detection and immediate reporting remain critical to preventing the international spread of the disease.
As part of preventive measures, the authority said disease surveillance systems at airports have been strengthened, while contact tracing, case reporting mechanisms and border health screening procedures are also being reinforced.
The NCAA further directed pilots to notify Air Traffic Control of any suspected communicable disease cases onboard aircraft, in line with the Nigeria Civil Aviation Regulations.
It also instructed flight crew members to complete and submit Aircraft General Declaration forms for all suspected cases and mandated airlines to ensure passenger locator forms are completed and handed over to Port Health Services upon arrival.
The authority added that airlines must ensure aircraft are properly equipped with first aid kits, universal precaution kits and emergency medical kits.
It also urged operators to reinforce crew training on the identification and management of communicable diseases and ensure strict adherence to infection prevention and control guidelines.
The NCAA called on all aviation stakeholders to remain vigilant and comply fully with established public health protocols to safeguard passengers, crew members and the general public from potential health threats.
Health
Nigeria on High Alert as WHO Declares Ebola Emergency of International Concern
By Adedapo Adesanya
The Nigeria Centre for Disease Control and Prevention (NCDC) has said that although the country currently has no confirmed case of Ebola Virus Disease (EVD), it is, nevertheless, actively strengthening surveillance.
This comes as the World Health Organisation (WHO) declared the Ebola outbreak in Congo and Uganda a public health emergency of international concern, after 80 deaths were attributed to the disease.
The WHO, however, stopped short of declaring a pandemic, saying it did not meet the necessary criteria. The United Nations agency advised countries against closing borders or restricting trade.
Early symptoms include fever, muscle pain, fatigue, headache, and sore throat, and are followed by vomiting, diarrhoea, a rash, and bleeding.
In a statement by its Director General, Mr Jide Idris, on Sunday, the NCDC noted that it is also ramping up laboratory readiness, infection prevention, and public awareness efforts across the country.
He said the centre was closely monitoring the situation due to increasing regional movement across African countries and was working with relevant stakeholders, including the Port Health Services under the Federal Ministry of Health and Social Welfare, to strengthen preparedness within Nigeria’s public health system.
“NCDC is closely monitoring the situation and working with relevant stakeholders, including the Port Health Services, to ensure continued vigilance and preparedness within the public health system,” he stated.
The NCDC boss described Ebola virus disease as a severe viral illness transmitted through direct contact with the blood, bodily fluids, secretions, or contaminated materials of infected persons or animals.
He noted that the disease has an incubation period ranging from two to 21 days, while symptoms include fever, weakness, headache, muscle pain, sore throat, vomiting, diarrhoea, and, in severe cases, unexplained bleeding.
Recall that Nigeria gained international recognition for successfully containing an Ebola outbreak in 2014 after an infected traveller arrived in Lagos from Liberia.
Healthcare workers were advised to maintain a high index of suspicion for Ebola, especially in patients presenting symptoms compatible with the disease alongside relevant travel or exposure history.
Idris stressed the importance of strict adherence to infection prevention and control measures, including early identification and isolation of suspected cases, proper use of personal protective equipment, hand hygiene, and prompt reporting through established channels.
“NCDC will continue to monitor the situation closely and provide updates as necessary,” he added.
NCDC advised Nigerians to remain calm, maintain good hand hygiene, avoid misinformation, and report unusual illnesses promptly.
Health
NNPC Donates MRI Machine, Others to Nnewi Teaching Hospital
By Modupe Gbadeyanka
A 1.5 Tesla Magnetic Resonance Imaging (MRI) machine has been donated to the Nnamdi Azikiwe University Teaching Hospital (NAUTH), Nnewi, Anambra State, by the corporate social responsibility arm of the Nigerian National Petroleum Company (NNPC) Limited, NNPC Foundation.
In a statement on Sunday by its Chief Corporate Communications Officer, Mr Andy Odeh, the state-owned oil organisation said the medical item was given to the healthcare institution as part of its commitment to improving healthcare access and strengthening medical infrastructure across Nigeria.
The MRI system is expected to significantly improve access to advanced diagnostic imaging services for millions of Nigerians across the South-East (Anambra, Enugu, Imo, Abia and Ebonyi States) as well as neighbouring Delta State.
The foundation also provided critical supporting infrastructure, including RF shielding systems, chillers, backup UPS systems, electrical installations, specialised imaging accessories, ventilation systems, CCTV and oxygen monitoring systems, intercom communication facilities, and other patient comfort technologies designed to ensure optimal operation of the facility.
Before now, patients requiring advanced MRI diagnostic services often faced prolonged waiting periods, exorbitant costs, and the burden of travelling long distances in search of functional imaging centres.
But it is believed that the intervention of the NNPC Foundation would provide succour to patients.
At the presentation of the items to the institution over the weekend, the chief executive of the NNPC, Mr Bashir Bayo Ojulari, represented by the Managing Director of NNPC Foundation, Mrs Emmanuella Arukwe, described the intervention as a strategic investment in healthcare access, diagnostic precision, and improved patient outcomes, noting that the facility aligns with the company’s commitment to building sustainable systems and impactful national institutions.
“The installation of the MRI in NAUTH exemplifies our commitment, as our intent is to build enduring institutions, sustainable systems and legacies. This intervention aligns with our conviction that access to quality healthcare underpins human dignity, longevity and economic productivity,” Mr Ojulari stated.
He described the company’s social investments as viable currencies that strengthen the relationship between the Company’s core mandate of providing and managing energy for Nigerians and meeting stakeholders’ expectations.
In his remarks, the Governor of Anambra State, Mr Charles Soludo, who was represented by the Commissioner for Health, Dr Afam Obidike, said the intervention would enhance safe and precise diagnosis and treatment for patients across the South-East region.
He also commended NNPC Foundation for donating the MRI facility to the state, noting that the intervention would significantly improve access to quality healthcare services for the people.
The Chief Medical Director of NAUTH, Prof Joseph Ugboaja, thanked the donor for the items, saying NNPC Foundation has demonstrated that corporate social responsibility is not just a policy statement but a lifeline for institutions like ours.
“For too long, patients in our catchment area have had to travel long distances to access this level of diagnostic precision, often at prohibitive costs. With this installation, we will eliminate that burden,” he enthused.
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