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Walking: 5 Effective Tips to Keep the Doctor Away

By
Adwoa Afranewaa
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Walking: 5 Effective Tips to Keep the Doctor Away

Walking is one of the simplest and most accessible forms of exercise, yet it offers a wealth of health benefits that can help keep the doctor away. Whether you’re taking a leisurely stroll through the park or your neighborhood, incorporating walking into your daily routine can significantly improve your overall health. In this article, we’ll explore the various health benefits of walking and share five effective tips to help you make the most of this easy and enjoyable activity.

Health Benefits of Walking at Least 7,000 Steps a Day

1. Improves Cardiovascular Health

One of the most significant benefits of walking is its positive impact on cardiovascular health. Regular walking helps to strengthen the heart, improve circulation, and reduce the risk of heart disease. According to research, walking for just 30 minutes a day can lower the risk of heart disease by up to 19%. The rhythmic movement of walking encourages better blood flow, which reduces the likelihood of developing conditions like high blood pressure and high cholesterol. 

2. Aids in Weight Management

Walking is a great way to burn calories and manage your weight. Depending on your pace and body weight, you can burn anywhere from 100 to 300 calories per hour by walking. While it may not be as intense as running or other high-impact exercises, walking is gentle on the joints and sustainable over the long term, making it a perfect option for those looking to shed some pounds or maintain a healthy weight. Even a moderate walking routine can contribute to gradual and lasting weight loss.

3. Enhances Mental Well-being

The benefits of walking extend beyond physical health; it also has a profound effect on mental well-being. Walking helps to reduce stress levels, alleviate symptoms of anxiety and depression, and boost overall mood. The act of walking triggers the release of endorphins, the body’s natural mood lifters, which can help you feel more positive and energized. Studies have shown that people who walk regularly are less likely to experience mental health issues and are better equipped to handle stress.

4. Supports Joint Health

For those concerned about joint health, especially as they age, walking is an excellent way to keep the joints in good shape. Walking helps to lubricate the joints and strengthen the muscles that support them, which can prevent conditions like arthritis. It’s a low-impact exercise that reduces the risk of joint pain and stiffness, making it particularly beneficial for older adults. By incorporating regular walks into your routine, you can maintain healthy joints and stay active well into your later years.

5.Boosts Immunity

Regular walking has been shown to boost the immune system, helping to protect against common illnesses like colds and the flu. A study found that people who walked for at least 20 minutes a day, five days a week, had 43% fewer sick days than those who did not exercise regularly. Walking increases the production of immune cells that attack bacteria and viruses, making your body more resilient against infections. By taking a daily walk, you’re not just improving your fitness—you’re also strengthening your body’s defenses.

5 Effective Tips to Maximize the Benefits of Walking

Now that we’ve covered the health benefits of walking, let’s look at five tips to help you get the most out of your walking routine.

1. Start Slow and Gradually Increase Intensity

If you’re new to walking, it’s important to start at a comfortable pace and gradually increase your intensity and duration over time. Begin with short, easy walks, and as your fitness improves, challenge yourself by walking faster or for longer periods. This gradual progression helps prevent injuries and ensures that walking remains enjoyable and sustainable.

2. Incorporate Interval Walking

To increase calorie burn and improve cardiovascular fitness, try incorporating interval walking into your routine. This involves alternating between periods of brisk walking and slower, recovery-paced walking. For example, walk quickly for two minutes, then slow down for one minute, and repeat. This technique not only boosts your metabolism but also adds variety to your workouts, making them more engaging.

3. Choose the Right Footwear

Wearing the right shoes is crucial for preventing injuries and ensuring a comfortable walking experience. Invest in a pair of well-fitting, supportive shoes designed specifically for walking. Look for shoes with good arch support, cushioning, and a flexible sole. Proper footwear not only protects your feet but also enhances your overall walking performance.

4. Make Walking a Social Activity

Walking doesn’t have to be a solitary activity. Invite friends or family members to join you for a walk, or consider joining a local walking group. Walking with others can make the experience more enjoyable and motivating. Plus, the social interaction provides an added boost to your mental well-being.

5. Track Your Progress

Tracking your steps and progress can be incredibly motivating and help you stay on track with your walking goals. Use a pedometer or a fitness app to monitor your steps, distance, and calories burned. Setting daily or weekly goals can give you a sense of accomplishment and encourage you to keep walking.

Conclusion

Walking is a simple yet powerful way to improve your health and well-being. By practicing these five tips into your walking routine, you can maximize the benefits and keep the doctor away. So, lace up your walking shoes, head outside, and start enjoying the many health advantages that walking has to offer.

Have you experienced any of the benefits of walking? Share your health journey in the comments below, and don’t forget to tune in to the Orange Health Lounge every Saturday, 10 am for more health tips and expert advice!

Orange Health Lounge: Childhood Cancer Awareness

By
Adwoa Afranewaa
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Orange Health Lounge: Childhood Cancer Awareness

September marks Childhood Cancer Awareness Month, a time dedicated to raising awareness about the growing cases of childhood cancer and the importance of early diagnosis and treatment. Recently on the Orange Health Lounge, Dr Kwasi Baffour Gyimah hosted Dr. Ntiamoah Nyame Oppong, an oncology pharmacist from Kumasi South Hospital, who shed light on the alarming rise of childhood cancers in Ghana.

Symptoms to Watch Out For in Children

Childhood cancers often present symptoms that can be confused with other common illnesses, making early detection crucial. Dr. Oppong urged parents and caregivers to be vigilant and seek medical advice if they notice any of the following signs:

  • Persistent fever
  • Unexplained fatigue
  • Unusual bruising or bleeding (often linked to leukemia)
  • Vision problems or swelling around the eyes

“The earlier we diagnose childhood cancer, the better the chances of successful treatment,” Dr. Oppong emphasized. Early diagnosis can significantly improve outcomes and reduce the severity of treatment needed.

Cancer Centers and Resources in Ghana

Fortunately, Ghana is making strides in providing better access to cancer care. According to Dr. Oppong, there are more than 10 cancer centers across the country where families can go for regular check-ups and screenings. He encouraged Ghanaians to visit these centers to ensure early detection and treatment.

For families who may suspect cancer but are concerned about the cost of care, there are support systems in place, including counseling services that provide emotional and psychological support before, during, and after treatment.

Addressing Common Myths about Childhood Cancer

One major issue in raising awareness about childhood cancer is dispelling harmful myths. Dr. Oppong highlighted a few common misconceptions:

  • Cancer is contagious: This is entirely false. Cancer cannot be spread from one person to another.
  • Cancer treatment is unaffordable: While the cost of treatment can be a concern, many centers in Ghana are working to make cancer care affordable, and support programs exist to help families financially.

The Impact of Galamsey on Childhood Cancer

Dr. Oppong expressed concern over the increase in childhood cancer cases linked to environmental factors like galamsey. The harmful chemicals used in illegal mining can contaminate water sources and soil, leading to exposure to toxins that increase the risk of cancer in children. This is a pressing issue that needs immediate attention to prevent further harm to future generations.

How to Support Childhood Cancer Awareness

There are many ways the public can contribute to the fight against childhood cancer. Dr. Oppong encouraged people to volunteer their time, donate money, or provide resources in kind to help improve treatment facilities and support families affected by the disease.

Conclusion: Early Detection Saves Lives

Childhood cancer is a growing concern in Ghana, but with increased awareness, early detection, and access to affordable treatment, many children can recover and lead healthy lives. If you notice any unusual symptoms in your child, don’t hesitate to visit one of the cancer centers in the country for a check-up. Together, we can fight childhood cancer and provide hope to thousands of children and families across Ghana.

Orange Health Lounge: Childhood Cancer Awareness

Tune in to Orange FM Health Lounge every Saturday for more discussions on health-related topics. Like, comment, share, and follow us on all our social media platforms for updates on how you can get involved in childhood cancer awareness and support.

Ghana falls to 55th in 2024 Global Peace Index (GPI)

By
Ivy Hollys
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global peace index

Ghana’s peacefulness has seen a significant drop. The country ranks 55th in the 2024 Global Peace Index (GPI), a 4-point decline from its 51st position in 2023. Even sharper is the fall from 40th in 2022.

In Sub-Saharan Africa however, Ghana now holds the 4th position. Previously Ghana was ranked the second most peaceful country in the region. Currently, Mauritius, Madagascar, and Botswana now rank ahead of Ghana in the peace index.

The 2024 GPI report shows a global decline in peace over the past 17 years. Political instability, rising conflict-related deaths, and violent demonstrations have contributed to this trend.

However, the report also notes a positive development—a stronger commitment to UN peacekeeping efforts, which recorded the most significant improvement among GPI indicators.

How Does the GPI Measure Peace?

The GPI assesses countries across three key domains:

  1. Societal Safety and Security
  2. Ongoing Domestic and International Conflict
  3. Militarization

These factors are evaluated using 23 qualitative and quantitative indicators. 

This year’s report introduces a new measure of global military capability, assessing military sophistication, technology, and battle readiness.

According to the report, global conditions that lead to major conflicts are at their highest since World War II, with 56 active conflicts worldwide—the most since the GPI’s inception in 2008.

The report highlights that conflicts are becoming more internationalized, with 92 countries engaged in conflicts beyond their borders, complicating peace negotiations.

Global Peace Trends 

The 18th edition of the Global Peace Index, produced by the Institute for Economics & Peace (IEP), ranks 163 countries based on their level of peacefulness, covering 99.7% of the world’s population.

According to the report, militarisation has deteriorated globally. This reverses a previously improving trend, with 108 countries experiencing a decline.

Globally, the average level of peacefulness deteriorated by 0.56% in 2024, marking the 12th deterioration in 16 years.

The number of countries that showed a drop in peace in a single year since the GPI’s inception was 97. Yemen is now the least peaceful nation, followed by Sudan, South Sudan, Afghanistan, and Ukraine. Iceland has continued to be the world’s most peaceful nation since 2008.

In terms of regional trends, Europe continues to be the most peaceful region, home to eight of the top ten most peaceful countries.

However, North America experienced the largest decline in peacefulness, with significant drops in both Canada and the United States.

This year’s GPI also saw the most significant year-on-year declines in indicators such as military expenditure and deaths from external conflicts, contributing to the broader deterioration in global peace.

Africa Peace Trends

On the broader African continent, the Middle East and North Africa (MENA) region remains the least peaceful globally. Four of the ten least peaceful countries in the world are located in this region, with Sudan and Yemen ranking as the two least peaceful.

As Ghana heads toward its December 7 elections, the country’s declining peace score highlights the need for a peaceful electoral process. This is crucial for maintaining democratic stability, preventing localised conflicts, and addressing emerging threats.

Background 

The Global Peace Index, now in its 18th edition, is compiled every year by Institute for Economics and Peace (IEP). Last year, the report revealed that over the last 15 years, the world has become less peaceful with the average level of country peacefulness deteriorating by 0.42 percent. 

This is also the ninth consecutive year that global peacefulness has deteriorated. 

The Institute for Economics and Peace (IEP), which collects the GPI, is an independent, non-partisan, non-profit think tank dedicated to refocusing the world’s attention on peace as a positive, attainable, and tangible indicator of human well-being and progress.  

peace rankings

2024 Elections: IEA Announces Presidential Debate for October 22

By
Adwoa Afranewaa
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2024 Elections: IEA Announces Presidential Debate for October 22

The Institute of Economic Affairs (IEA) has officially announced October 22 and November 19, 2024, as the dates for its much-anticipated presidential debates. These debates will feature leading candidates, including John Mahama of the National Democratic Congress (NDC) and Mahamudu Bawumia of the New Patriotic Party (NPP), ahead of Ghana’s 2024 general elections. Additionally, a vice-presidential debate has been slated for November 5, and five evening media encounters are set to begin on September 18, with the final session scheduled for October 15.

The debates aim to provide a platform for candidates to showcase their policies, with former Supreme Court Justice Sophia Akuffo noting that these events will offer voters a clear understanding of the various policy positions ahead of the election.

However, the announcement has not been without controversy. The National Democratic Congress (NDC) has expressed dissatisfaction, accusing the IEA of not consulting them before finalizing the debate plans. The Mahama campaign has further alleged that the IEA is attempting to manipulate the electoral process in favor of the ruling NPP.

The NDC’s concerns go beyond mere consultation. In a strongly-worded statement, the party questioned the IEA’s authority to organize election-related activities, arguing that the institution lacks the mandate to independently oversee such high-profile events. This has fueled speculation about the party’s willingness to participate in the debates, potentially casting a shadow over the upcoming electoral process.

39 Presidential Aspirants Expected to Run

Meanwhile, the Electoral Commission revealed that 39 aspirants, including the flagbearers of 12 political parties and 27 independent candidates, have picked up nomination forms for the elections. However, it remains uncertain how many will be officially cleared to contest after completing the filing process. As the debate dates approach, the political climate continues to heat up, with the NDC’s stance adding an extra layer of intrigue to what promises to be an intense and closely watched electoral season.

Don’t forget to like, comment in the box below, and share on all our social media platforms. For more updates on international news, local news, business, elections, sports, and exciting discussions, tune in to Orange FM 1079

SSNIT Pays Pensioneers For September 2024:

By
Ivy Hollys
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SSNIT

The Social Security and National Insurance Trust (SSNIT) disbursed GHȼ450.07 million to 251,576 pensioners for September 2024.

The payments, made on September 19, 2024, cover pension benefits under PNDC Law 247 and Act 766.

SSNIT reported that the highest monthly pension under PNDC Law 247 amounted to GHȼ186,777.58, while under Act 766, the highest was GHȼ26,509.66.

The lowest monthly pension for existing pensioners was GHȼ409.10, and the minimum monthly pension for new pensioners was GHȼ300.00.

For the month of September, 996 more pensioners benefited from the disbursed total of GH¢450 million, which is higher than the August beneficiaries’ number.

SSNIT pensioners can access their benefits from their respective banks.

The next pension payment is scheduled for October 17, 2024.

This payout underscores SSNIT’s ongoing commitment to providing financial security to retirees across the country. It encourages workers to plan for their retirement and secure full benefits.

About SSNIT

The Social Security and National Insurance Trust (SSNIT) is a statutory public Trust charged under the National Pensions Act, 2008 Act 766. The trust is tasked with administering Ghana’s Basic National Social Security Scheme, which is the First Tier of the Three-Tier Pension Scheme. 

The primary responsibility of the Trust is to replace part of the lost income of workers in Ghana due to Old Age, Invalidity, or Death of a member, where dependants receive a lump sum payment. It is also responsible for the payment of  Emigration benefits to a non-Ghanaian member who is leaving Ghana permanently.

The Pension Scheme, administered by SSNIT, had an active membership of over 1.6 million as of January 2021, with over 226,000 pensioners who regularly receive their monthly pensions from SSNIT.

It was established in 1972 under NRCD 127 to administer the National Social Security Scheme. Before 1972, the Scheme was administered jointly by the then Department of Pensions and the State Insurance Corporation.  

The Trust administered the Social Security Scheme as a Provident Fund Scheme until 1991. It was then converted to a Social Insurance Pension Scheme then governed by the PNDC law 247. The scheme in Ghana was reformed by an Act of Parliament, Act 766 of 2008 and was implemented in January 2010 to replace all pension schemes in Ghana including Cap 30.

 In 2014, the National Pensions (Amendment) Act 883 was passed to amend portions of Act 766. The SSNIT Scheme provides income security for every worker in Ghana, including the self-employed.

Protest Today: Major Stakeholders At Ghana Ports Highlight Grievances

By
Ivy Hollys
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ghana ports protest final

Major stakeholders operating at the Ghana ports are set to stage a protest today, Tuesday, September 24. They say the protest is against excessive charges imposed by shipping lines operating in the country. 

The former president of the Ghana Institute of Freight Forwarders (GIFF), Edward Akrong, spoke on Citi FM’s Eyewitness News with Umaru Sanda Amadu, saying the protest is meant to highlight grievances over hidden fees. 

They said these fees are frequently levied on members of the shipping community and have created significant financial burdens for those involved in cargo operations.

Mr. Akrong further disclosed that it currently costs nearly $1000 to have a 40-foot container released by the shipping lines, a burden the stakeholders are fighting to eliminate.

“This protest has to do with the shipping lines and their boring charges in our ports. It is against the shipping lines of Ghana and how we have been treated all this while.”

“All these come under the purview of the Ministry of Transport, and we have engaged them several times. About five of my predecessors have written letters that show that we have engaged on this many times, and the time has come for this to end,” Mr. Akrong added.

“They [the shipping lines] take all these fees, and they keep coming up with new ones. It will cost you almost $1000 to just release a 40-footer container from a shipping line. They also have other hidden charges, and this is not right.”

Mr. Akrong said the protest will involve key industry groups, including members from the Association of Customs House Agents of Ghana, the Freight Forwarders Association of Ghana. 

The Customs Brokers Association of Ghana and the Association of Customs House Agents of Ghana are also included. 

These organizations have come together to voice their collective frustrations and demand an end to what they describe as unfair practices by the shipping lines.

2024 election: Public Prosecution Office gears up for potential legal Challenges

By
Adwoa Afranewaa
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The Director of Public Prosecutions, Yvonne Attakora Obuobisa, has affirmed the readiness of her office to handle any legal challenges that may arise during the 2024 electoral process.

Speaking at a training session for prosecuting attorneys, Obuobisa stated the importance of preparedness in dealing with potential election-related cases.

She acknowledged the likelihood of demonstrations and other incidents during the election period but assured that prosecutors are equipped to address these issues with professionalism and efficiency.

“We are committed to being available 24/7 to respond to any emergent situations that may arise,” Obuobisa stated.

“Our team is prepared to work tirelessly, even during weekends and late hours, to ensure that justice is served promptly and effectively,” she added.

Osei -Tutu Esther Kumah

Mortuary workers to strike starting September 26 over poor working conditions

By
Adwoa Afranewaa
-

Mortuary workers in Ghana have announced their plan to withdraw their services starting Thursday, September 26, as a protest over unsettled grievances related to their salaries and substandard working conditions.

The Mortuary Workers Association of Ghana (MOWAG) divulged its decision in a press statement on Tuesday, September 17, pointing out the government’s non-fulfillment of promises to attend to long-standing demands for improved pay, a better working environment, with the appropriate personal protective equipment (PPE).

Despite numerous negotiations with the Ministry of Health, MOWAG is calling attention to the fact that their requests have not been met and minimal progress has been made in attempt to address their concerns.

The workers expressed their dissatisfaction over the government’s unfulfilled promises and a lack of dedication to resolving issues that have persisted for years.

They warned that the imminent strike would throw operations at healthcare facilities into disorder throughout the country, leaving morgues overwhelmed with bodies.

A crucial concern for mortuary workers is the lack of proper PPEs, which they say puts their health and safety on the line.

MOWAG emphasized that the inefficient supply of basic safety tools has not been addressed, even after making urgent requests.

The leadership of the association made it clear that their patience has run out after years of disappointment.

Mortuary workers play a vital role in the healthcare system and should be justly remunerated for the risks they take.

They call on the government to address their demands quickly, warning of the grave consequences of their strike on the nation’s healthcare system.

Read full statement below;

by Nelly Takyiwa Boateng

Election 2024: APC’s Hassan Ayariga Promises GH¢5,000 Minimum Salary 

By
Ivy Hollys
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hassan ayariga-apc

The Presidential Candidate of the All People’s Congress (APC), Hassan Ayariga, launched his manifesto on Sunday night. The manifesto was to outline his vision for Ghana and why Ghanaians should vote for him on December 7, 2024.

Dubbed the Nation’s Manifesto, the manifesto was based on the mantra “Transforming Ghana and Restoring Hope.”

The event took place at the University of Professional Studies, Accra (UPSA) Auditorium on Sunday night [Sept 22, 2024]

Mr. Ayariga is the latest presidential candidate to launch his manifesto. This comes after the Electoral Commission (EC) cleared him and 12 others to contest the 2024 presidential election.

NDC stole 24-hour economy from us – APC 

The APC presidential candidate alleged that the 24 hour economy initiative belonged to the APC. He said, it did not originate from the National Democratic Congress (NDC).

According to the APC’s vice presidential candidate, Samuel Worlanyo Mensah, the party introduced the policy as far back as 2016.

“The 24 Hour Economy was introduced by Hassan Ayariga in 2016 and 2024. It is not for the NDC. It is a stolen manifesto policy by the NDC,” he said.

Gold for oil is a “scam” – APC. 

The All People’s Congress (APC) also described the government’s “Gold for Oil” initiative as a “scam and fraudulent” policy. He said the policy only enriches a few at the expense of the entire country.

The APC’s vice presidential candidate said the policy had enriched many middlemen. He further emphasized that the general public continued to suffer under high fuel prices.

He said the APC will swiftly cancel the policy when it wins the 2024 polls.

The Presidential Candidate of the APC further promised that the minimum salary in Ghana when he wins power in the 2024 elections will be GH¢5,000.

He said he will also implement a bi-weekly salary system where people will be paid every two weeks instead of monthly. He also said he will increase the minimum wage from the current GH¢18 to between GH¢150 and GH¢300.

According to him, salaries in Ghana were appalling and could not even take care of people’s basic needs.

Source: graphiconline

Mortuary Workers to Withdraw Services Over Poor Working Conditions

By
Ivy Hollys
-
mortuary

The Mortuary Workers Association of Ghana (MOWAG) served notice to the government, citing deliberate neglect of their demands.

They have announced plans to withdraw their services starting Thursday, September 26. They say this is in protest against unfulfilled complaints about their salary and working conditions.

MOWAG General Secretary Richard Kofi Jordan cited this decision as a last resort after the government’s continued failure to address their concerns. In a press statement on Tuesday, September 17, they cited the government’s failure to address long-standing demands as some reasons for the strike. 

According to the workers, their concerns include improved pay, a better working environment, and adequate personal protective equipment (PPE). They emphasized that the inadequate provision of Personal Protective Equipment (PPE) leaves workers exposed to diseases and hazards.

MOWAG emphasized that despite negotiations with the Ministry of Health and other relevant authorities, their requests have made little progress. The association’s leadership made it clear that their patience had run out after years of unmet promises.

In addition, unpaid salary arrears from 2020 are still outstanding. They say the request for funding authorization to hire 500 more mortuary employees has been turned down.

MOWAG is also further demanding payment of the COVID-19 bonus announced by the President, which mortuary workers have yet to receive.

The statement noted the alarming rate of mortuary worker deaths, with 16 reported in one year, called the urgency of addressing these concerns.

The workers warned that the impending strike would disrupt operations at healthcare facilities across the country, leaving morgues overwhelmed with bodies.

But they say until their demands are met, members are expected to stay home as all mortuaries will be closed. 

Mortuary workers stressed that they play a vital role in the healthcare system and should be fairly compensated for the risks they take.

They called on the government to act swiftly to address their demands, warning of the serious consequences of the strike on the nation’s healthcare facilities.

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