Dr. Gerald M. Chongo

Dr. Gerald M. Chongo Public Health Practice, Research, and Advocacy.

If you’re over 30 and your only form of exercise is running, you’re essentially building a high-performance Ferrari engi...
17/06/2026

If you’re over 30 and your only form of exercise is running, you’re essentially building a high-performance Ferrari engine inside a 1998 Honda Civic with a loose bumper.

​Cardio is fantastic for your heart—but strength training keeps your body from making a clunking noise every time you stand up.

​In our 30s and 40s, we naturally begin losing muscle mass every single year. Suddenly, waking up with a strained neck from "sleeping too hard" becomes a legitimate medical condition.

​Resistance training is the ultimate shield against this decline.

​Lifting weights isn’t just about aesthetics anymore. It’s an investment in your longevity. It’s the difference between moving gracefully in your later decades, or needing a theatrical grunt just to get off the couch.

Find time to lift something heavy regularly...Your body will appreciate it...

Keep fit and stay healthy, folks


"Anyone can support a team that is winning—it takes no courage. But to stand behind a team, to defend a team when it is ...
20/05/2026

"Anyone can support a team that is winning—it takes no courage. But to stand behind a team, to defend a team when it is down and really needs you, that takes a lot of courage." — Bart Starr

Congratulations to all my fellow Gunners out there...

Enjoy this moment...You deserve it.

Warm greetings from The Champions of England.

Taking care of your health and well-being isn't just about self-care...It is also one of the greatest gifts to everyone ...
18/05/2026

Taking care of your health and well-being isn't just about self-care...

It is also one of the greatest gifts to everyone around you...

When you prioritize your health, you aren't just investing in your own future — You are supporting the people who rely on your strength, your presence, your productivity and your smile...

If you care about those around you, you should care about your health...

Keep active and stay healthy, folks.


"If you want to become healthy, you have to surround yourself with a group of people that are getting healthy..." — Henr...
13/05/2026

"If you want to become healthy, you have to surround yourself with a group of people that are getting healthy..." — Henry Cloud

Hang around five healthy people, you'll be the six...

Keep active, stay healthy


It's not about perfection...It's a about effort....Regular consistent effort!That's what brings about the change we desi...
04/05/2026

It's not about perfection...

It's a about effort....Regular consistent effort!

That's what brings about the change we desire...

Keep active and stay healthy, folks.


27/02/2026

Not entirely true!

Whoever wrote this clearly doesn’t understand that health is not determined in the hospitals…Health is mostly a product of our lifestyles, our environments, our behaviors, and to some extent, our genetics…

Most of the factors that determine health are outside the control of health professionals…

But having said that, we, health professionals, still have a lot to do to improve the quality of care and the health outcomes for our patients….

Consistency and progress over intensity or perfection...Regular and consistent moderate physical activity, even for as l...
23/02/2026

Consistency and progress over intensity or perfection...

Regular and consistent moderate physical activity, even for as little as 20-30 minutes on most days of the week, will yield better long-term health benefits than occasional intense exercise....

And very few people can genuinely say they don't have 20-30 minutes to invest in their health...

More often than not, "...I don't have time for exercise..." is just another way of saying "...exercise is not a priority..."

If something is important, we'll always create time for it...

Keep active and stay healthy, folks.


"The Doctor of the future will give no medication but will interest his patients in the care of the human frame, diet an...
02/02/2026

"The Doctor of the future will give no medication but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease" ~ Thomas A. Edison.

Edison said this over a 100 years ago...

That "future" is now!

Now more than ever, we need to focus on preventing illness rather than just treating symptoms...

We need to move away from 'medicine-dependancy' towards empowering people to manage their own health...

But how then shall we encourage our clients to adopt healthier lifestyles if we can't do it ourselves?

As health professionals, we need to personally model healthy lifestyle habits before we can effectively advise others to do the same...

We are often viewed as role models for healthy behavior...

Let's set the right example...

Happy Monday and keep healthy, folks...


A bit late to get started for the year, but we're now up and running... literally. We showed up and gave it our best. An...
12/01/2026

A bit late to get started for the year, but we're now up and running... literally.

We showed up and gave it our best.

And that's pretty much the plan for the rest of the year: show up every day, give it our absolute best, and trust the process.

It's the least we can do. We hope you do the same.

Because our bodies are not designed to survive chronic inactivity; we have evolved to require adequate levels of physical activity to function well and survive.

Happy Monday, folks.


Dream big....Hustle hard....And stay focused.Dreams don't become reality just by us wishing they do....With sweat, deter...
31/12/2025

Dream big....Hustle hard....And stay focused.

Dreams don't become reality just by us wishing they do....With sweat, determination and focus, we've got to make them come true....

Keep hustling...Keep pushing.

And may God continue blessing the works of our hands...

Compliments of the season, folks.

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