As of June 10, 2025, the World Health Organization (WHO) has once again declared mpox a public health emergency of international concern (PHEIC). This significant announcement, made just hours ago, signals a growing crisis, particularly in the Democratic Republic of Congo (DRC) and neighboring African countries. For anyone keeping an eye on global health trends, this development raises critical questions about the virus’s spread, its new strains, and what steps can be taken to protect communities worldwide. Let’s dive into the details of this emergency, explore the science behind it, and understand its implications moving forward.

The Rise of Mpox in 2025

Mpox, a viral disease once overshadowed by its cousin smallpox, has re-emerged as a pressing concern. The WHO’s decision follows a sharp increase in cases, with over 17,845 confirmed infections reported this year alone—numbers that rival the total recorded in 2024. The epicenter of this outbreak lies in the DRC, where the virus has been present for over a decade. However, what sets 2025 apart is the rapid escalation and the emergence of a new strain known as clade 1b.

This strain, identified late last year, appears to spread primarily through sexual networks, a shift from previous transmission patterns. Its ability to cross borders has alarmed health experts, with cases now appearing in countries like Sweden and Thailand due to travelers returning from affected regions. This international spread prompted the WHO to act swiftly, marking the second mpox PHEIC in three years following a similar declaration in 2022.

Understanding the Mpox Threat

Mpox belongs to the same family of viruses as smallpox but tends to cause milder symptoms, including fever, rash, and swollen lymph nodes. However, the severity varies depending on the strain. Clade 1, prevalent in Central Africa, has historically been linked to higher mortality rates, with some outbreaks claiming up to 10% of victims. The newer clade 1b strain heightens these concerns due to its increased transmissibility and potential for more severe outcomes, with a fatality rate estimated at 4% in some areas.

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In contrast, clade 2, which drove the 2022 global outbreak affecting over 100,000 people across 122 countries, is less severe, with a survival rate exceeding 99.9%. The current mpox public health emergency focuses on clade 1b’s aggressive spread, particularly in eastern DRC, where more than 15,600 cases and 537 deaths have been reported this year. This surge, combined with limited diagnostic capabilities and vaccine access in affected regions, has turned a regional issue into a global priority.

Global Response and Vaccine Efforts

The declaration of a mpox public health emergency is more than a warning—it’s a call to action. The Africa Centres for Disease Control and Prevention (Africa CDC) has stepped up, declaring the outbreak a Public Health Emergency of Continental Security and mobilizing resources across the continent. A key move includes securing over 215,000 doses of the MVA-BN vaccine, the only one approved by the FDA and EMA for mpox. This vaccine distribution aims to prioritize the hardest-hit areas, ensuring equitable access and bolstering containment efforts.

On a global scale, the WHO is working with countries to issue temporary recommendations, focusing on surveillance, laboratory testing, and community engagement. The involvement of international partners, including the European Commission’s Health Emergency Preparedness and Response Authority, underscores the collaborative effort to curb the outbreak. Yet, challenges remain, including the need for enhanced diagnostic tools and public awareness to prevent further spread.

What This Means for the Future

The reclassification of mpox as a public health emergency highlights a shift in how the world addresses infectious diseases. After the 2022 outbreak was deemed under control by May 2023, the rapid return of the virus suggests that previous containment strategies may need reevaluation. The neglect of mpox in its early stages, particularly in Africa, allowed it to evolve and resurface with greater force. This lesson emphasizes the importance of sustained investment in health infrastructure and proactive monitoring.

For individuals, the risk remains low outside affected areas, but travelers to regions like Central Africa should stay informed about symptoms and preventive measures. Health authorities worldwide are urged to prepare for potential cases, especially given the virus’s ability to travel with global mobility. As research continues, the focus will likely shift toward developing more effective vaccines and treatments to stay ahead of evolving strains.

Staying Informed and Prepared

The mpox public health emergency of 2025 serves as a reminder of the unpredictable nature of viral diseases. With the WHO and Africa CDC leading the charge, there is hope that coordinated efforts can limit the outbreak’s impact. For now, staying updated through reliable sources like the WHO and local health agencies is crucial. Whether you’re a concerned citizen or a traveler planning a trip, understanding the basics of mpox; its symptoms, spread, and prevention—can make a difference.

As this situation unfolds, the global community must remain vigilant. The fight against mpox is far from over, but with decisive action and international cooperation, there’s a path toward containment. Keep an eye on developments, support health initiatives, and let’s work together to address this challenge head-on.

Starting a fitness routine in Nigeria can be an exciting and transformative journey, but it comes with unique challenges and opportunities. With a vibrant culture, diverse food options, and bustling urban life, Nigerians looking to embrace fitness need a tailored approach that fits their lifestyle, environment, and resources. Whether you are a beginner or looking to revamp your fitness journey, this guide will walk you through practical steps to start and sustain a fitness routine in Nigeria. From setting goals to navigating local challenges, we will cover everything you need to know to achieve your fitness goals.

Why Start a Fitness Routine in Nigeria?

Nigeria’s fast-paced lifestyle, combined with the growing awareness of health and wellness, has sparked a fitness revolution across cities like Lagos, Abuja, and Port Harcourt. A fitness routine not only improves physical health but also boosts mental well-being, increases energy levels, and enhances confidence. Whether you are aiming to lose weight, build muscle, or simply stay active, starting a fitness routine in Nigeria is a step toward a healthier, happier you.

However, challenges like limited access to gyms, busy schedules, and cultural dietary habits can make it tricky to stay consistent. This guide addresses these challenges and provides actionable steps to help you create a sustainable fitness routine Nigeria style.

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Step 1: Set Clear and Realistic Fitness Goals

The foundation of any successful fitness routine in Nigeria begins with setting clear, achievable goals. Ask yourself: Why do you want to start exercising? Your goals could be:

• Losing weight or toning up
• Building strength or endurance
• Improving mental health or reducing stress
• Preparing for a specific event, like a marathon

Make your goals SMART (Specific, Measurable, Achievable, Relevant, Time-bound). For example, instead of saying, “I want to get fit,” say, “I want to lose 5kg in three months by exercising three times a week and eating healthier.”

Tips for Goal Setting:

• Write down your goals and track your progress weekly.
• Be realistic about your schedule and resources. If you can’t afford a gym membership, focus on home workouts or outdoor exercises.
• Celebrate small wins to stay motivated, like completing a week of consistent workouts.

By setting clear goals, you will have a roadmap to guide your workout plan for beginners in Nigeria.

Step 2: Assess Your Resources and Environment

Nigeria’s diverse landscape and urban challenges require you to adapt your fitness routine to your environment. Whether you live in a busy city like Lagos or a quieter town, here is how to make the most of your resources:

Urban Areas (Lagos, Abuja, etc.)

• Gyms and Fitness Centers: Cities like Lagos and Abuja have a growing number of gyms offering affordable memberships. Look for gyms with flexible hours to fit your schedule.
• Outdoor Spaces: Parks, stadiums, and open fields are great for running, jogging, or group workouts. Places like Freedom Park in Lagos or Millennium Park in Abuja are popular spots.
• Fitness Communities: Join local fitness groups or boot camps. Many Nigerians organize group workouts on weekends, which are both fun and motivating.

Rural or Less Urban Areas

• Home Workouts: If gyms aren’t accessible, bodyweight exercises like push-ups, squats, and planks can be done at home with no equipment.
• Local Resources: Use open spaces for jogging or walking. You can also incorporate activities like farming or carrying water as part of your exercise.

Budget Considerations

Fitness doesn’t have to be expensive. If gym memberships are out of reach, invest in affordable tools like a jump rope, resistance bands, or a yoga mat. You can also find free workout videos on YouTube tailored to Nigerian fitness tips or general beginner routines.

Step 3: Create a Balanced Workout Plan for Beginners

A well-rounded workout plan for beginners should include cardio, strength training, and flexibility exercises. Here is a sample weekly plan tailored to Nigeria’s context:

Sample Weekly Fitness Routine

• Monday (Cardio): 30-minute brisk walk or jog around your neighborhood or a local park. If you are in Lagos, try jogging along Lekki-Ikoyi Link Bridge.
• Tuesday (Strength Training): Bodyweight exercises at home, including 3 sets of 10 push-ups, 15 squats, and 20 sit-ups.
• Wednesday (Rest or Active Recovery): Take a rest day or do light stretching/yoga for 15-20 minutes.
• Thursday (Cardio + Strength): 20-minute jump rope session followed by 10 minutes of lunges and planks.
• Friday (Flexibility): Follow a 20-minute yoga or stretching routine from a free online video.
• Saturday (Cardio): Join a local fitness group for a group run or dance session (e.g., Zumba or Afrobeats dance workouts).
• Sunday (Rest): Relax and recover to prepare for the next week.

Tips for Success

• Start with 2-3 workouts per week if you are a beginner to avoid burnout.
• Gradually increase intensity as your fitness improves.
• Incorporate activities you enjoy, like dancing to Nigerian music or playing football, to make your fitness routine fun and sustainable.

Step 4: Nutrition for a Healthy Lifestyle in Nigeria

A fitness routine is incomplete without proper nutrition. Nigeria’s rich culinary culture offers both opportunities and challenges for maintaining a healthy lifestyle. Here is how to align your diet with your fitness goals:

Focus on Local, Nutrient-Dense Foods

• Proteins: Incorporate affordable proteins like beans, eggs, fish, and chicken. Moi moi and akara are great protein-rich options.
• Carbohydrates: Choose complex carbs like yam, plantain, sweet potatoes, or brown rice over processed foods.
• Vegetables: Add local greens like ugwu (fluted pumpkin leaves), spinach, or okra to your meals for fiber and vitamins.
• Healthy Fats: Use palm oil or groundnut oil sparingly, and include avocados or nuts for healthy fats.

Avoid Common Pitfalls

• Limit high-calorie, low-nutrient foods like puff-puff, chin-chin, or excessive fried snacks.
• Reduce sugary drinks like soda or malt. Opt for water, zobo, or unsweetened teas.
• Watch portion sizes, especially with staples like pounded yam or eba, which can be calorie-dense.

Meal Prep Tips

• Plan your meals weekly to avoid impulsive eating.
• Prepare balanced meals in advance, like vegetable stew with boiled yam or jollof rice with grilled fish and a side of veggies.
• Carry healthy snacks like boiled groundnuts or fruit to avoid unhealthy roadside options.

By combining local foods with mindful eating, you can fuel your fitness routine for success.

Step 5: Overcome Common Challenges

Starting a fitness routine in Nigeria comes with unique obstacles. Here is how to tackle them:

Time Constraints

With busy schedules, especially in cities like Lagos, finding time to exercise can be tough. Solution: Schedule short, high-intensity workouts (15-20 minutes) or wake up 30 minutes earlier for a quick session.

Limited Access to Equipment

Not everyone has access to a gym or equipment. Solution: Focus on bodyweight exercises or use household items like water bottles as weights.

Weather Challenges

Nigeria’s rainy season or intense heat can disrupt outdoor workouts. Solution: Have a backup indoor routine or exercise early in the morning when it’s cooler.

Staying Motivated

It’s easy to lose motivation without support. Solution: Join online or local fitness communities, follow Nigerian fitness influencers on social media for inspiration, or partner with a friend for accountability.

Step 6: Track Progress and Stay Consistent

Consistency is key to a successful fitness routine. Here is how to stay on track:

• Track Your Workouts: Use a notebook or app to log your exercises, duration, and how you feel after each session.
• Monitor Nutrition: Keep a food diary to ensure you are eating balanced meals.
• Measure Progress: Take body measurements, photos, or track fitness milestones (e.g., running 5km without stopping) every 4-6 weeks.
• Adjust as Needed: If a routine isn’t working, tweak it. For example, switch from evening to morning workouts if evenings are too hectic.

Step 7: Leverage Nigerian Fitness Trends and Communities

Nigeria’s fitness scene is booming, with trends like Afrobeats dance workouts, local marathons, and fitness challenges gaining popularity. Here is how to tap into these:

• Join Fitness Challenges: Participate in online challenges like #FitNaija or local events like the Lagos City Marathon.
• Follow Local Influencers: Nigerian fitness influencers share practical fitness tips on social media.
• Explore Dance Workouts: Afrobeats dance classes or Zumba sessions are fun ways to stay active while embracing Nigerian culture.

Step 8: Prioritize Rest and Recovery

Rest is as important as exercise in a healthy lifestyle. Overtraining can lead to burnout or injury, so:

• Get 7-8 hours of sleep nightly to support muscle recovery.
• Incorporate rest days into your routine to allow your body to heal.
• Practice stress management techniques like meditation or deep breathing, especially in high-pressure urban environments.

Conclusion: Your Fitness Journey Starts Now

Starting a fitness routine in Nigeria is a rewarding endeavor that can transform your health and well-being. By setting clear goals, leveraging local resources, eating nutrient-dense foods, and staying consistent, you can build a sustainable workout plan that fits your lifestyle. Overcome challenges with creativity, tap into Nigeria’s vibrant fitness community, and celebrate every step toward a healthier you.

Ready to start exercising in Nigeria? Take the first step today—whether it’s a brisk walk, a home workout, or joining a local fitness group. Your journey to a healthy lifestyle begins now!

High blood pressure, or hypertension, is a growing health concern in Nigeria, affecting millions of people and contributing to serious conditions like heart disease, stroke, and kidney failure. Monitoring your blood pressure regularly is crucial for the early detection and management of hypertension. With the right tools and knowledge, you can check your blood pressure at home conveniently and accurately. This guide provides a step-by-step approach to checking blood pressure at home in Nigeria, along with practical tips to ensure accurate readings and maintain optimal health.

Why Monitor Blood Pressure at Home in Nigeria?

Hypertension is often called the “silent killer” because it may show no symptoms until it causes significant health issues. In Nigeria, factors like stress, poor diet, and limited access to healthcare facilities make blood pressure monitoring essential. Checking your blood pressure at home offers several benefits:

• Convenience: You can measure your blood pressure without frequent visits to a clinic.
• Cost-Effective: Home monitoring reduces medical expenses over time.
• Early Detection: Regular checks help identify abnormal readings early, allowing timely intervention.
• Comfort: Measuring at home is less stressful than in clinical settings, which can lead to more accurate blood pressure readings.

Given Nigeria’s unique challenges, such as unreliable power supply and limited access to healthcare in rural areas, a home blood pressure monitor is a practical investment for health-conscious individuals.

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Choosing the Right Home Blood Pressure Monitor in Nigeria

Selecting a reliable blood pressure device is the first step to effective home monitoring. Here is what to consider when purchasing a monitor in Nigeria:

1. Type of Blood Pressure Monitor

There are two main types of home blood pressure monitors:

• Upper Arm Monitors: These are more accurate and recommended by health professionals. They use a cuff that wraps around the upper arm.
• Wrist Monitors: These are portable but less accurate due to wrist positioning challenges. They are suitable for those with mobility issues, but should be used cautiously.

For accurate blood pressure readings, opt for an upper arm monitor, as it aligns better with clinical standards.

2. Validation and Accuracy

Choose a monitor validated by international health organisations, such as the British Hypertension Society or the American Heart Association. Brands like Omron, Beurer, and Microlife are widely available in Nigeria and known for reliability.

3. Features to Look For

• Cuff Size: Ensure the cuff fits your arm (small, medium, or large). An improper fit can lead to inaccurate readings.
• Digital Display: A clear, easy-to-read display is essential, especially for elderly users.
• Memory Storage: Monitors that store multiple readings help track trends over time.
• Power Options: In Nigeria, where power outages are common, choose a device with battery and AC adapter options.

4. Where to Buy in Nigeria

You can purchase a blood pressure device from:

• Pharmacies in major cities like Lagos, Abuja, and Port Harcourt.
• Online platforms like Jumia, Konga, or Jiji.
• Medical equipment stores in urban areas.

Prices range from ₦15,000 to ₦50,000, depending on the brand and features. Always verify the authenticity of the device to avoid counterfeit products.

Step-by-Step Guide to Checking Blood Pressure at Home

Once you have a reliable home blood pressure monitor, follow these steps to ensure accurate blood pressure readings:

Step 1: Prepare for the Measurement

• Rest: Sit quietly for 5–10 minutes before measuring. Avoid caffeine, alcohol, or smoking for at least 30 minutes, as these can affect readings.
• Comfortable Environment: Choose a quiet, comfortable room with a stable temperature. In Nigeria’s hot climate, ensure you are not overheated.
• Proper Positioning: Sit with your back straight, feet flat on the floor, and arm supported at heart level (e.g., on a table).

Step 2: Apply the Cuff

• Place the cuff on your bare upper arm, about 2–3 cm above the elbow.
• Ensure the cuff is snug but not too tight. You should be able to slide two fingers under it.
• Align the cuff’s artery mark (if present) with the brachial artery (inner arm).

Step 3: Take the Measurement

• Turn on the blood pressure device and follow the manufacturer’s instructions.
• Remain still and silent during the measurement. Avoid moving or talking, as this can skew results.
• The device will inflate the cuff, then gradually deflate to measure your blood pressure.

Step 4: Record the Results

• Note the systolic (upper number) and diastolic (lower number) readings, along with the pulse rate.
• Take two or three readings, 1–2 minutes apart, and calculate the average for accuracy.
• Record the date, time, and readings in a logbook or the device’s memory.

Step 5: Interpret the Readings

According to the World Health Organisation (WHO):

• Normal: Below 120/80 mmHg
• Elevated: 120–129/<80 mmHg
• Hypertension Stage 1: 130–139/80–89 mmHg
• Hypertension Stage 2: ≥140/≥90 mmHg

If your readings consistently show hypertension in Nigeria, consult a healthcare provider immediately.

Tips for Accurate Blood Pressure Readings

To ensure your home blood pressure monitor provides reliable results, follow these tips:

• Measure at the Same Time Daily: Blood pressure fluctuates throughout the day. Morning and evening measurements are ideal for consistency.
• Avoid Common Errors:
• Don’t cross your legs or clench your fist during measurement.
• Ensure the cuff is at heart level.
• Avoid measuring immediately after eating or exercising.
• Calibrate Your Device: Have your blood pressure device checked against a professional monitor annually to ensure accuracy.
• Stay Relaxed: Stress or anxiety can elevate readings. Practice deep breathing before measuring.
• Use the Correct Arm: If your doctor recommends a specific arm, stick to it, as readings may vary slightly between arms.

Challenges of Blood Pressure Monitoring in Nigeria

While home monitoring is effective, Nigeria presents unique challenges that users should address:

• Power Supply Issues: Frequent power outages can affect digital monitors. Keep spare batteries or a power bank handy.
• Counterfeit Devices: The market is flooded with fake monitors. Buy from reputable sources and check for certifications.
• Lack of Awareness: Many Nigerians are unaware of the importance of blood pressure monitoring. Educate family and friends to promote proactive health management.
• Cost Barriers: While monitors are affordable for some, they may be expensive for low-income households. Look for budget-friendly, validated models or explore community health programs.

Lifestyle Tips to Manage Hypertension in Nigeria

In addition to regular blood pressure monitoring, adopting a healthy lifestyle can help manage or prevent hypertension in Nigeria:

• Healthy Diet:
• Reduce salt intake, common in Nigerian dishes like jollof rice or stew.
• Eat more fruits, vegetables, and whole grains like yams, beans, and plantains.
• Limit processed foods and sugary drinks.
• Exercise Regularly:
• Aim for 30 minutes of moderate activity, like brisk walking or dancing, 5 days a week.
• Incorporate activities suited to Nigeria’s climate, such as early morning walks to avoid heat.
• Manage Stress:
• Practice relaxation techniques like deep breathing or meditation.
• Engage in community activities or hobbies to reduce stress from daily challenges.
• Limit Alcohol and Quit Smoking:
• Excessive alcohol and smoking increase blood pressure. Seek support if quitting is difficult.
• Regular Check-Ups:
• Combine home monitoring with periodic visits to a doctor or clinic, especially if readings are consistently high.

Where to Seek Help in Nigeria

If your home blood pressure monitor shows abnormal readings, consult a healthcare professional. Options include:

• Hospitals and Clinics: Visit public or private hospitals in urban areas like Lagos, Abuja, or Enugu.
• Pharmacies: Many pharmacies offer free or low-cost blood pressure checks.
• Community Health Programs: Organisations like the Nigerian Heart Foundation provide education and screening for hypertension in Nigeria.

For urgent cases, such as readings above 180/120 mmHg with symptoms like chest pain or shortness of breath, seek emergency care immediately.

Conclusion

Checking blood pressure at home in Nigeria is a practical and empowering way to manage your health. By investing in a reliable home blood pressure monitor, following proper measurement techniques, and adopting a healthy lifestyle, you can take control of your heart health. Despite challenges like power outages and counterfeit devices, the benefits of regular blood pressure monitoring far outweigh the obstacles. Start monitoring today, stay informed, and consult a healthcare provider for personalised advice. Together, we can combat hypertension in Nigeria and build a healthier future.