Dec 30, 2024 | Healthy Moves
GOOD TO GREAT! TAKE YOUR WORKOUT TO THE NEXT LEVEL IN 2025
Friends, whether we go for short walks around our neighbourhood, sprint through 10-kilometre bike rides, or sweat it out at the gym, at some point we’ll think, “This isn’t as hard as it used to be!”
That’s good progress. But it might be time to move on.
We may have gotten so used to our routine that it’s simply too easy now. To get faster or stronger, or just beat boredom, it’s time to change things up.
It’s a fact: The best way to keep building muscle mass or burning calories is to make it a habit to switch up our workout—especially when we notice that our current plan has become comfy. It keeps us on our toes. We’re ready to turn our walks into jogs, lift heavier weights, or swim faster than we might have thought we ever would.
Get ‘FITT’
First, think about what we could do differently. Use the “FITT” principle of exercise—frequency, intensity, time, and type—to guide you.
Frequency: How many days a week do we work out?
If it’s twice a week, we should try to add a third day and see how it goes.
Intensity: How hard do we exercise?
Do we reach our target heart rate? That will help us boost our fitness. Our maximum heart rate is about 220 minus our age. Our target heart rate zone is 50% to 85% of that.
If we don’t want to do the math, ask ourselves if we feel like we’re really pushing ourselves or if the activity feels pretty easy. Could we work a little harder, whether that means picking up the pace or adding more weight or resistance?
Time: How long are our workouts?
If we jog for 20 minutes, we should try to keep it going for 30. Strolling around the neighbourhood for 45 minutes? Go a few blocks farther and make it 60.
Type: What specific exercises are you doing?
Consider going from walking to jogging, jogging to running, or adding a completely new activity—biking, swimming, Pilates, weight training, etc.
Turn to a Pro or a Pal
Consider a session or two, or more, with a certified personal trainer. They can help tweak our plan, whether we’re working toward a marathon or we want to lose those last 10 kgs. And they can make sure we don’t make too many changes too fast.
If we’re not interested in hiring someone—maybe getting professional help seems too expensive or time-consuming—we could team up with a workout buddy. It makes us more likely to stick with the plan and show up.
For the best results, we should pick a partner who’s slightly fitter than we are. Research shows that working out with a person who’s in better shape can motivate us to push ourselves harder.
Reap the Benefits
We need some extra incentive to get out of our current comfort zone. We can opt to “reward” ourselves for meeting mini goals along the way.
We can focus on small treats that aren’t food. For example, we could plan to go to a concert, get a manicure, or buy a pair of shoes we like after we’ve met our workout goals for the month/year.
Even better, we can steer ourselves away from tangible items and focus on how getting fitter would benefit our life. Do we want more energy to play with our kids or grandkids? Better sleep? Be in shape for an active vacation halfway around the world? Cross the finish line at a race or even take home a medal.
It’s all possible if we push ourselves just a bit further, over and over.
Courtesy! Rays of Hope Support Initiative and WebMD
Dec 29, 2024 | Healthy Tips
Dear ROHSI Community,
As we embark on a new year, let’s prioritise our health. Non-communicable diseases (NCDs) like hypertension, diabetes, obesity, and high cholesterol are often called “silent killers” because they can develop without noticeable symptoms.
In 2025, we want us all to see the reason why adopting healthy living matters:
Going for early medical screening/detection saves lives: You going for your regular medical checkups is crucial for early detection and management of NCDs, especially hypertension, diabetes, and others.
It helps in adopting preventative measures! Adopting a healthy lifestyle can significantly reduce your risk of developing or worsening these conditions.
Improved Quality of Life! Healthy habits lead to increased energy levels, better sleep, and an overall improved quality of life.
What are the steps to a healthier 2025?
Healthy eating! Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Limit processed foods, sugary drinks, and excessive salt intake.
Regular Exercise! Aim for at least 150 minutes of moderate intensity exercise most days of the week. You can start with 30 minutes and, with time, increase it to more minutes.
Maintain a Healthy Weight! If you are overweight or obese, consult a healthcare professional for personalised advice on weight management.
Manage your stress! Practicing stress-reducing techniques like meditation, yoga, or spending time in nature, or taking your mind off those activities that can lead to stress, will go a long way in making you healthy.
Regular Checkups! Seat with your medical team, schedule, and attend regular medical checkups, including blood pressure, blood sugar, and cholesterol screenings, among other recommended tests. All towards your wellness
Remember this! Making small, sustainable changes to your lifestyle can have a significant impact on your overall health, and consulting with a healthcare professional for personalised advice and support will go a long way in some of the avoidable health crises that can threaten our health and wellness as we age.
Lastly, always consult with a qualified healthcare professional for any health concerns or before making any decisions regarding your health.
Let’s make 2025 a year of prioritising our health and well-being.
Sincerely,
The ROHSI Management Team
Dec 21, 2024 | News
Rays of Hope Support Initiative: Path to Healthier Lives in Ibadan
Rays of Hope Support Initiative: Path to Healthier Lives in Ibadan
Nigeria’s Silent Health Crisis: Hypertension and Diabetes
More than 20 million Nigerians are living and battling with hypertension silently, while more than 11 million live with diabetes. More than half of those affected by these silent killers are unaware of their health status. Even among those who are aware, many are not taking action. Those trying to seek care are hindered by economic challenges and unable to afford or access health care. As a result, they resign to their fate, waiting for the inevitable.
Nearly 30% of deaths in Nigeria, either at the hospital or at home, stem from NCDs. The nation’s potential brightest contributors are lost to these illnesses. The most vulnerable are hit hardest, as a lack of resources cuts their dreams short.
Rays of Hope Support Initiative
Rays of Hope Support Initiative (ROHSI) has been operational since 2017. Located in Ibadan, Oyo State, Nigeria. ROHSI is dedicated to combating the rising burden of NCDs in Ibadan and Nigeria, where it has been implementing innovative solutions to address these pressing issues. As an organization working within the NCD health space, ROHSI has focused on empowering vulnerable populations, such as older people, women and children, who are disproportionately affected by NCDs. This involves providing targeted interventions, addressing social determinants of health and ensuring equitable access to health care services.
The ROHSI team, since inception, has been working closely with local health care providers through collaboration and partnerships to ensure that individuals with NCDs, especially hypertension and diabetes, receive appropriate treatment and care. This includes providing access to essential medications and connecting patients with support services. Through its community-based health education initiative, the organization conducts regular health education programs to raise awareness about NCDs, especially hypertension and diabetes, their risk factors and preventive measures.
These sessions are tailored to the specific needs of the community, ensuring that information is accessible and understandable. Furthermore, the ROHSI early detection and screening program allows for timely intervention, reducing the likelihood of severe complications, therefore saving many lives from avoidable deaths.
Impact of Rays of Hope Support Initiative
ROHSI’s efforts have yielded significant results in improving the health and well-being of the community in Ibadan. It has educated more than 10,000 citizens on disease prevention with an emphasis on hypertension and diabetes. The organization has made an impact across three states, reaching more than 5,000 direct beneficiaries through free screenings and medication.
The nonprofit currently has a thriving online community with access to daily, up-to-date health tips. More than 1,500 members are part of its combined Facebook group, with thousands more across other social media platforms, where they access up-to-date information on health-related issues.
Many of ROHSI’s community members have reported a significant improvement in their quality of life as a result of the team interventions, including reduced symptoms, increased energy levels and greater independence.
Final Note
ROHSI has strengthened its community members’ resilience by empowering individuals to take control of their health and well-being. It has done so through daily health tips and free access to its medical team for guidance on health and wellness issues. The organization has advocated for favourable health policy changes from the Nigerian government and policymakers to address the root causes of NCDs and improve access to health care services in Nigeria. It does this by fostering partnerships and collaborations with like-minded local and international organizations.
Coutersy: The Borgen Project & ROHSI
Oct 6, 2024 | Healthy Tips
Every October, World Cerebral Palsy Day unites communities around the globe to raise awareness and promote inclusivity for individuals living with cerebral palsy (CP). This annual event provides an opportunity to shine a light on the challenges faced by those with CP while celebrating their achievements and potential. At cerebralpalsyguidance.com, we are committed to offering resources and support to individuals with cerebral palsy and their families. This article explores the significance of World Cerebral Palsy Day, available support, and how we can all contribute to a more inclusive society.
Understanding Cerebral Palsy
Cerebral palsy is a neurological disorder that affects movement, balance, and posture. It is the most common motor disability in childhood, resulting from abnormal brain development or damage. The effects vary widely among individuals, with some managing to walk independently while others rely on wheelchairs or other assistive devices.
The Significance of World Cerebral Palsy Day
Observed on October 6th, World Cerebral Palsy Day serves as a platform to amplify the voices of individuals with CP and advocate for their rights. The day encourages participation in activities that promote awareness and inclusion, ranging from sharing personal stories to organizing community events. Learn more about global initiatives at the World CP Day official site.
Raising Awareness and Education
Awareness is crucial for fostering understanding and support for individuals with CP. Educating the public can dispel myths and reduce stigma, creating a more inclusive environment. Schools, workplaces, and communities can implement awareness programs to ensure everyone is informed about the challenges and capabilities of individuals with CP. Discover educational resources at Cerebral Palsy Alliance.
Cerebral Palsy and Diabetes
A critical aspect of cerebral palsy is its association with other health conditions, such as diabetes. Studies indicate an increased risk of diabetes in individuals with CP, partly due to reduced mobility and obesity. Furthermore, maternal diabetes has been linked to a higher risk of CP in infants, highlighting the importance of managing diabetes during pregnancy. For more on this connection, visit the Mayo Clinic’s guidance on diabetes and pregnancy.
Support and Resources
Support extends beyond awareness, encompassing access to therapy, educational support, and financial assistance. Therapies like physical, occupational, and speech therapy are vital for skill development and mobility maintenance. Educational support through individualized education programs (IEPs) ensures that children with CP receive tailored learning experiences. Financial assistance is available to help cover medical care, therapy, and adaptive equipment costs. Explore financial assistance options.
Technological Advancements
Innovations in technology have opened new avenues for supporting individuals with CP. Assistive technologies, such as communication devices and adaptive equipment, enhance independence and quality of life. For the latest in assistive technology, visit AbleData’s assistive technology resources.
Community and Advocacy
Building a supportive community is essential for empowering individuals with CP. Advocacy groups and online communities offer platforms for sharing experiences and influencing policy changes. Joining advocacy groups can promote better inclusion and accessibility in society. Check out Cerebral Palsy Foundation’s advocacy efforts.
Celebrating Achievements
World Cerebral Palsy Day is also a time to celebrate the achievements of people with CP. Stories of success and determination inspire others and challenge societal perceptions. Highlighting these achievements honors their hard work and motivates others to pursue their dreams. For inspiring stories, visit Cerebral Palsy News Today’s success stories.
How You Can Get Involved
There are numerous ways to participate in World Cerebral Palsy Day. Whether through volunteering, fundraising, or spreading awareness, your involvement can make a difference. Volunteering at local events or supporting organizations dedicated to CP can amplify their efforts. To find volunteering opportunities, visit VolunteerMatch.
Conclusion
World Cerebral Palsy Day is more than a day of recognition; it’s a call to action for all of us to contribute to a more inclusive and understanding world. By raising awareness, supporting advocacy, and providing resources, we can help those with cerebral palsy lead fulfilling lives. Let us all celebrate this day by embracing diversity and empowering those with cerebral palsy to reach their full potential.
https://www.cerebralpalsyguidance.com/
Aug 24, 2024 | Testimonials
This week, we shine our MCM limelight on Benjamin Masominu Olorunfemi, an exemplary leader who has dedicated his life to the service of humanity. Born on June 7th, Benjamin is the driving force behind Rays of Hope Support Initiative (ROHSI), where he serves as the Executive Director. With a career that spans over 18 years, Benjamin has made significant strides in the field of social impact and community development, particularly in the health sector.
Benjamin’s journey is one marked by a relentless pursuit of excellence and a deep commitment to improving the lives of the underserved. His work with ROHSI has been transformative and impactful, particularly in the areas of non-communicable diseases, hypertension and diabetes. Since taking the helm in 2017, his ability to build and maintain strategic partnerships with government agencies, donors, and stakeholders has been crucial in sustaining efforts and ensuring that the organization’s mission holds, and this mission. Benjamin has successfully implemented with over 11 community health outreaches across Lagos, Oyo, and Osun states. These initiatives have provided free screenings and medication to over 5,000 individuals, offering hope and health to some of Nigeria’s most underserved, and left behind communities.
With a solid educational background in Banking and Finance from Ambrose Alli University, coupled with certifications from the Nigerian Institute of Industrial Security and the Police Training College in Ikeja. Benjamin has also taken numerous courses in entrepreneurship, leadership, cyber security, nonprofit management, and social enterprise – skills that have proven invaluable in his current role.
Benjamin’s contributions to community health and development are profound. In 2023, he was nominated for the prestigious CSR_in_Action: CAHR Award. He is also an active member of the Nigeria Network of NGOs, World Health Organisation Global Diabetes Compact Forum, and World Patients Alliance, where he continues to advocate for better health outcomes on a global scale.
Guided by his philosophy, “I believe in making a tangible difference in people’s lives,” Benjamin Masominu remains committed to serving humanity and creating opportunities. His leadership is embedded in the power of building strong partnerships and leveraging resources to address the challenges faced by underserved communities.
On Member Crush Monday Feature which also coincides with the commemoration of World Humanitarian Day, join us in celebrating Benjamin Masominu Olorunfemi, a change maker who embodies the spirit of humanitarianism and continues to inspire us all to act for humanity.
#MemberCrushMonday
#WorldHumanitarianDay
#PhilanthropyMatters
#ChangeMakersInNonprofits
#NonprofitsDoingGood
#SustainableDevelopmentGoals
#LeaveNoOneBehind
#GlobalGoals #Rohsi3 #NNNGO
