HEALTH: ‘CLIMBING A STAIRCASE IS NOT EXERCISE,’ EXPERT SPEAKS ON COMMON FITNESS MYTHS
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By ‘Sefiu Ajape
As Nigeria faces an intense heatwave, the popular habit of the “gentle stroll” has drawn criticism from fitness expert Joel Uzamere, who argues that many people mistake simple movement for effective exercise.
Uzamere, a fitness expert and director at IREP, warned that while many Nigerians believe they are keeping fit, they are merely “gambling” with routines that provide little or no physiological benefit.
Speaking during an interview, he explained that the distinction between ordinary activity and structured exercise could have serious implications for individual health and the country’s well-being.
Morning scenes across many neighbourhoods often feature people taking walks or light jogs. However, Uzamere said many of these individuals are only moving their bodies rather than engaging in true training.
During an appearance on Channels Television, he stressed that without “calculated pressure,” the body does not experience meaningful improvement.
According to Uzamere, one of the biggest misconceptions in the local fitness space is the belief that any form of movement qualifies as a workout. He described the difference between casual activity and a structured training programme as a “chasm.”
“There is a big difference between physical activity and exercise,” Uzamere explained.
“Physical activity is what you do: you stand up, you sit down, you dance, you eat. That’s level one. But there is no physiological benefit; you are not increasing your cardiovascular system, your posture, or your general fitness. To see real gains, it has to be something prescribed and repeatable.”
He also addressed people who consider everyday tasks, such as climbing office stairs, as their main form of exercise.
“A staircase is not an exercise. If you want to make it an exercise, we will talk about the speed at which you climb,” he said on Sunrise.
“You use activity as a tool for exercise, but the intensity must be designed for you. Most people get discouraged after six months because they’ve been doing physical activity and not proper exercise.”
Hydration as a Metric
With temperatures rising to dangerous levels during the current heatwave, Uzamere said dehydration poses a significant risk to many Nigerians who exercise outdoors.
He argued that the common habit of drinking water only when feeling “thirsty” reflects a misunderstanding of how the body functions.
“Most of us don’t even hydrate in the first place. We drink water when we are thirsty—that’s just the mindset. But your brain is 80% water. Men should drink roughly four litres a day and women three liters,” Uzamere added.
“This is not because you’re thirsty; this is what you should drink normally. When you’re exercising in this heat, that figure should rise toward seven litres.”
Uzamere also dismissed a widespread belief about avoiding cold water during exercise.
For him, the idea that people should not drink ice water while working out lacks scientific backing.
“Throw it away. Put ice in your bottle; it will bring your body temperature down and give you the stamina to go ahead,” he argued.
Dodging the Heatstroke
For those who do not have access to air-conditioned gyms, Uzamere advised that timing workouts has become crucial.
He said the extreme heat means people must carefully choose when to exercise to reduce health risks.
“The situation is dynamic. You should choose very early in the morning and late at night. It’s just natural sense: 5:00 am to 7:00 am is the window. If you don’t have a controlled environment, you must be cautious. Professionally, we recommend you reduce your intensity by 20% during heat times like this. Just the ambient heat alone makes your heart beat faster, so you have to bring that intensity down to survive the workout.”
Why Women Need the Weights
Reflecting on the “Mothering Sunday” period, Uzamere also spoke about the health challenges women face in midlife, particularly hormonal changes.
He described the endocrine system as a chemical engine that functions best when the body is consistently challenged through exercise.
Uzamere criticised what he called the “pink weight” culture—where women avoid lifting heavier weights out of fear of appearing “masculine.”
“You hear people say, ‘I have a 3kg weight.’ What are you trying to do with that? Are your children 3kg? No. You’re not lifting ‘old people’s weights.’ Strength training is for functionality. It’s for the ability to carry things and move. By the time you are 50, arthritis shouldn’t know you. Yet, research shows that out of every ten women, eight have arthritis.”
He concluded by urging older women to prioritise strength training over excessive cardio.
“Women run from strength training and run to cardio because they think it’s ‘for men.’ But we both have muscles and bones. In fact, women use them more. Grandfathers read newspapers, but grandmothers still carry the grandchildren and move through the house. Who needs the training most? It’s the women.”
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