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HOW TO Guide

How To stay fit


 

WELCOME  TO  GHANA !

    

VARIOUS OPTIONS TO STAY FIT, FEEL AND LOOK GOOD !

  

Physical activity is a must for everyone’s well-being. This is even truer for expatriates in developing countries where stress levels may be higher than at home. Additionally, in Ghana, a certain lack of cultural, shopping and leisure opportunities, a quiet society and a mostly family-oriented expatriate community leaves plenty of time for exercise.

We have separated sports from fitness in another “How To” page (see "How To with sports") in order to emphasize on fitness and well-being in this page. Visit our page called Sports facilities at hotels as well for gyms, pools and more at hotels which can generally be used for the day or with a membership.

See the "How To with dance & music classes" page as well as dance classes like Kizomba or Salsa will help stay fit while having fun.

So, check these pages and below for all Accra has to offer and get on with it: be in the best shape you have ever been while meeting other expats and locals!

Before you go into this Fitness page, why not get in the mood and relax with the following easy exercise: breathe deeply and reduce stress!
1- Breathe in and out through the nose slowly, gently and deeply.
2- Inhale, let the belly be soft, expand the torso in all directions.
3- Exhale completely, pulling the navel back to the spine.
* Practice this for 3 minutes, 2x/day, or any time you feel stressed or unfocused.

                               

Fitness Centers
Diet Club and Dance Fitness Classes
Swimming lessons/Aquafitness classes
Walking
Capoeira
Tai Chi

Yoga
Zumba
Various

Prices were accurate at time of publication and may have changed (surely if in Cedis due to the depreciaton)

                     

APRIL 2017 NEWS
DECATHLON
, a French retail company operating in 50 countries worldwide with over 1000 stores, including in four African countries, has launched in Ghana on April 22, 2017 with a first store in Accra.
The 11,000+ square feet outlet is located inside Junction Mall in Nungua (see location).
Sporting wear and equipment for more than 40 different sports as well as space for people to practice sports is available, serviced by a passionate team.
Visit Decathlon Ghana website, like and follow their Facebook page and learn about Project Decathlon.


Fitness centers

Burma Camp Leisure Center
This is the largest fitness center in town with one of the two olympic swimming pools in Accra. 50 meters indeed, a gym, tennis, basketball and volley-ball  courts, a soccer pitch, early morning and evening aerobics classes as well as swimming and tennis coaches. All on a large compound located within Burma Camp, just east of Cantonments. Managed by RFM (which also manages Barclays Club). Memberships are available with a small registration fee and a quaterly to yearly membership fee for one to three facilities, for singles, couples or families. For updated fees and details, tel: 028 992 1111 / 0244063333 / 0275688558. For a detailed price-list, write bclc.rfm@gmail.com.

Total Fitness Health Club
A&C Square (formally A&C Mall) has launched a fitness and wellness centre called Total Fitness Health Club. Dedicated to helping the community to adopt a healthier lifestyle, the new gym is located in East Legon and has opened to the public on the 08th of January 2011.
It comprises of a gym suite with free weight, resistance and cardiovascular equipment, a studio hall where we deliver the most popular range of aerobics classes that cater for everyone, including junior members, and a 20x10 meters long modern swimming pool. Inductions, help and advice are available via the staff.
Total Fitness Health Club is open seven days a week: Monday to Friday from 5.30am to 9.30pm, Saturdays from 7.00am to 7.00pm, and Sundays from 10.00am to 4.00pm. The Club offers various membership packages with options and flexibility. Corporate wellness and Family plans are also available. For further information, please call the Fitness Center Manager Alessandro Primicino on 0542 378 590 or send an email to totalfitness@ancsquare.com.

Patra’s Health Center & Body Perfect Gym
Located at Senchi Loop in Airport Residential Area, Patra’s adds gymnastics and karate for kids to the usual fitness classes and gym for adults. By Membership. Closes on Sundays. No 17, 3rd Close, off Volta Road - Tel.: 0244 344 211 - 0244 362 812 - Email: patramaguire@gmail.com.

Pippa’s Health Center
This fitness center is located in Ringway Estates, just west of Osu.
In addition to being a regular gym, Pippa’s offers Dance Academies and has a beauty spa on premises. Fitness classes included Abs Attack, Circuit, Kickboxing, Powerblast, Spinning, Step Aerobics, Taebo, Taekwondo, Yoga and Zumba.
Memberships are available but clients may also purchase packs, like for 10 aerobics sessions.
Ringway Estate at 5th Ringway Link - Tel.: 0302 224 488 (main line for Pippa's) foringway@pippasfitness.com

Crosstrain
An inspirational journey to fitness. Now with a Crosstrain Wellness Centre across the road from the American Embassy and up the road from Lord of the Wings, at 21 Fifth Circular Rd. in Cantonments.  Apart from crosstraining classes and a dedicated boxing gym, Crosstrain now offers a dedicated strength training area, street soccer for kids on Saturday mornings (with holiday soccer camps), and kids and adults Tae Kwan Do classes. Basketball will soon be added to the mix. Indeed the soccer court is available for most of the week after work and at weekends for any groups that want to set up a league. Through its partners (RIMA TheraTouch, The Wellness Institute and Native Juice & Wholefoods Ent.), Crosstrain now also offers physio, medical massage and spa treatments at its Cantonments Rehoboth basecamp, and delicious healthy juices and snacks all day. If you want to have a themed party like a football party for your kids, or any group event, the basecamp offers an alternative location.
Find out more from Kojo Adomakoh on 0244 316 236 or call reception on 0574 316 236 - 0575 316 236 or enquire at crosstrainghana@gmail.com.

Aviation Social Center
This large complex is well located just north of Cantonments. It offers a good gym and a variety of aerobics classes, including convenient evening ones (five times a day, two in the evening at 5.30 and 6.30). There are also taekwondo for adults and kids, two tennis courts lit till 9pm, basket-ball, volley-ball, basketball, 5-a-side soccer. table tennis, massage as well as a bar and restaurant. There is no sauna. Be informed that lockers are often unavailable (so do not take any valuables), customer service and maintenance could be improved and the place is overall busy.
There is a joining fee and a variety of Memberships for single/couple/family/companies for a month, 3, 6 or full year, with discounts for seniors (above 60) and students (Gold, yearly, monthly, with or without tennis). Memberships are available for the Junior Club (4 to 15) which proposes various activities from 10 am to 430 pm. Short terms and day use is also available.
For updated fees and details, visit the website - Tel.: 0302 780 215 - 780 279 - enquiries@aviationsocialcentre.com
See the Facebook page too.
Road directions: north of Cantonments, on Airport Bypass Road, just north of Giffard Road, past the Ministry of Defense.

Air Force Officer’s Mess
The Officer’s Mess is a large complex on the edge of Cantonments that offers a gym and nine-hole course called Bok Nam Kim (as well as a tennis court and a squash court). Gym only Membership are available with a small application fee. Forms are available at the bar near the Golf course entrance and it takes two weeks to process.
Individual tennis and golf lessons for children (golf equipment can be rented) can be arranged.
Contact Ralph at 0544 643 938.
Road directions: on the north side of Giffard Road, which borders Cantonment on the north, just east of El Wak Stadium.

Tesano Sports Club for those living in Tesano or Kaneshie
This older Club offers a gym as well as two hard tennis courts, squash courts, a badminton court, a lounge with drinks and food, a snooker room and a wading pool. Various memberships are available as well as instructors. The Club is open Monday to Saturday (including holidays) from 7am to 10pm. For updated fees and details: tel.: 0302 222 124 - 0261 202 645 - tesanosportsclub65@yahoo.com.

Bridge Boxing & Fitness Gym in Roman Ridge (Aviation Road Extension)
Offers a variety of packages for memberships (gold, platinum, family, students) plus walk-ins, classes, assesements, personal training, corporate discounts and customized services. From GHS15 for one personal training session to GHS 3000 for a one-year family membership (2016 rates). 0203 611 726 / 0579 266 203 - bridgegym@yahoo.com.

Escape Health & Fitness Gym is located on Odum Street in North Dzorwulu (near Fiesta Royale Hotel) - The gym also provides MMA (mixed martila arts), Myau Thai and Brazilian Jiu Jitsu classes - on Tuesdays for adults - on Saturdays for kids (MMA at 1430) and adults - 0540 122 224.

Since 2011, Branch Health & Fitness Centre is located on Spintex Road (behind the Agapet petrol station between Manet Court Junction and Coco Cola Roundabout). It offers a complete range of services as detailed on the website.

Barclays Clubhouse
The sports facilities of Barclays Clubhouse are managed by the same company managing that of Burma Camp.
It offers basic but functional equipments. Aerobics classes are on everyday between 6 to 8pm. Tennis courts with flood lights at night.
Membership is not expensive.
It is located between Police HQ and the British High Commission at 6 Abdul Gamel Nasser Rd. Ringway Estates. Contact: 0302 264823
Note - April 1, 2014: there is no air-conditioning at times and the lights for the tennis courts are not functioning well.

Pulse Fitness is one of the latest additions, located on the ground floor the World Trade Center, an office buidling just north of the National Theater traffic light, on Independence Avenue. The manager is Beatrice Asamoah. Pulse Fitness has taken over Pippa's space at Lizzy's Sports Complex in East Legon.
Note: in the Fall of 2013, Jade King has shared that Pulse Fitness is facing some equipment problems so check that all is in order.

Rima There Touch
Rima Thera Touch, a physiotherapy center in Asylum Down, opened a gym early 2014. Rima also offers spa services and facials. 

The Circuit Gym by FitLifeConcepts
Opened in 2017 in the new Pearl in City apartment complex near AU Village in Cantonments, this gym offers group and personal training, corporate coaching and rehab. 0549 771 392/341 - fitlifeconcept@gmail.com

Evolve Gym Members have unlimited access to a state-of-the-art gym, with excellent personal trainers and equipment, and to the luxurious sauna. Members are able to attend the transformation programs and spinning classes. Membership at the Villagio Vista gym gives access to the club and its facilities. The individual annual membership has a joining fee of $120 along with a subscription of $1,200. If an annual membership is not suitable then a six-month membership of $750, a three month membership of $450 or one month membership of $165 are available. 0307 022 333 - info@evolveghana.com

IN TEMA
At Royal Nick Hotel.
Pivot gym around Community 3.

 
Fitness Classes besides those which the above gyms may offer.

Björn
currently lives in Accra. As part of his teacher education he worked with the German-Swiss School in Accra where he gave sports, particularly swimming, and art lessons. Since surfing is a hobby and due to his teacher background, he already taught surfing in many countries. He can adapt his teaching to different levels in these different disciplines: swimming, surfing, aquagym, and fitness, and arts. bjoernmaass@googlemail.com.

Fitness with Quiana:
find out news, the many classes and the schedules here. Email: qcd@quianacanfordumas.com.

Mint Fitness
offers a variety of activities in Airport Residential Area.

Dance Fitness Class/ Weight Watchers Club

Dancehall Divas is the popular dance based workout class tailored to women looking to get "Slimmer, Stronger & Sexier". Created and instructed by Corrine from the UK, the classes have been ongoing since 2014 and grown from strength to strength. This vibrant, high energy class teaches you numerous simple routines to all the latest Afrobeats and Dancehall club tracks.All participants need to register via the website, www.dancehalldivasafrica.com before attending the session.
Class Timetable

Mondays 6:30 - 7:45pm at Meridian Apartments, Airport
Wednesday 6:30 - 8pm at Escape Gym & Spa, North Dzorwulu
Contact Info:

Tel.: 0545 550 221 - WhatsApp: +447414651622 - Email: deziya22@gmail.com
Website

Coach Frimpong offers a fitness boot camp each Saturday morning at the University of Legon: find details here.
Owura is certified with an American personal training and fitness program. He is educated in proper safety and useful exercise tips, is able to come to homes for personal training whether exercise equipment is available or not. Price might vary depending on needs - 0275 097 012.

Champ Fitness Champ and his team take a complete lifestyle approach to helping you reach specific goals through customized workout sessions, improving their overall health, confidence and understanding of their own bodies. Mission: Weight loss, strength training, Boxing and Muay thai technics. champsfitnessaccra@gmail.com

Life Wellness Center offers weekday morning (6-8am) and evening (6-8pm) classes, as well as Saturday classes (8:30-10am) which include aerobics, dance, yoga and meditation.

FitGhana
offers various Fitness options.

Dance Alive International
offers salsa classes mostly but also corporate fitness classes.


Swimming and Aqua fitness classes

Lizzy Sports Complex The large and unique sports centre near A&C Mall in East Legon has a large swimming-pool accessible for a dauy fee. Week-end swimming lessons are offered for both on Saturdays 8am to 10am and on Sundays 10am to 5pm (pack of 10 or 20 sessions - children or adults). For updated schedule and fees, see the website and call 0544 336 009 / 0302 542 079.
FitGhana offers lessons there too on Thursdays, for groups, adults and children - 0247 174 847 - get@fit.com.gh - on FB.
Have fun / Get fit with Felix Felix, a YMCA Level 3, ASA Level 2 – UK Qualified instructor, offers swimming lessons and aqua aerobics classes in Accra for Parents & infants, for children and adults (beginners & improvers) at various locations around town. See the 2017 schedule and price-list or get updates on the website. Contact Felix at 0543 196 262 or email him at felerumor@hotmail.com.
Swim America
The “Learn to Swim” program is now available in Accra. Run by a certified American Swimming Coaches Association Level 2 coach, Swim America uses the station method to teach children to swim quickly and efficiently. Program techniques are emphasised, with attention given to correct body position, movements, breathing and timing of the strokes. The “Learn to Swim” program is for infants, children and adults. Call 0243 106 908 – 0264 106 908 or visit www.albatrossswimschool.com
Swimming teachers
Joern Maass
Bjoern is a swimming teacher at the German Swiss Int'l School in Accra and is offering surf and swimming lessons. He has more then 5 years of surfing and surf teaching experience. Contact him at bjoernmaass@googlemail.com
Francis Dossah is an experienced swimming instructor working with many international schools in Accra who will give lessons to adulta sna kids at the pool of your choice. Call 0244 5876 666 / 0277 361 981 or send an email to kristinafromme86@gmail.com
Gabriel is a member of the National swimming team: Contact him at 0265 542 939.
The only you olympic size swimming pools in Accra are at the University of Legon and at Burma Camp (see in gyms above).

In Kumasi
Cicero guesthouse at Atinga junction
Momo's pool bar

Swimming teacher at Golden Tulip Hotel - 0208 978 958


Walking

Walking is an excellent and easy way to stay fit. You will find several suitable areas in the residential areas favored by expatriates, such as the large Cantonments and adjacent Labone areas. Airport Residential is good too and offers some variety, thanks to the hill. Further north, East Legon and west, Tesano, much smaller but quiet. The extensive University of Legon campus is also enjoyable, especially the large Botanical Gardens on the north side. Those with a taste of adventure will find very quiet natural running areas on the other side of Accra’s Kotoka Airport as well as in Achimota forest but should enjoy these areas in groups.

As with any outdoor activity in Ghana, watch for the heat and sun: avoid mid-day, take water or money to buy some, put sun cream on and a head cover.

To walk in a group, check the Ghana chapter of the famous worldwide running organization Hash House Harriers in the Expat Groups page. Note that the Aviation Social Center offers morning power walks on the first Saturday of each month - see the Fitness Centers chapter above for details.

Each year in September, the Accra International Marathon, sponsored by accraexpat,com, offers a 5 and 10K run or walk as an alternative to the full or half marathon. More details at www.aimghana.com


Capoeira

In 2012, Mike Akortia, a French Capoeira teacher, travelled by motorbike from Paris to Ghana during more than 2 years where he exchanged with many different groups in Morocco, Senegal, Mali and Ivory Coast.
In Ghana, he did not find a place where foreigners can learn and practice Capoeira so he opened a Capoeira School in partnership with the French Cultural Center Alliance Française. Mike is back in Geneva and a new teacher has arrived in Ghana. 
So welcome to AKCRAABA Capoeira. Classes run every week - learn more in the listing in the Weekly Calendar.
See this FLOW - Capoeira/Kipura page as well.

Tai Chi

Proposed by The Confucius Institute at the Department of Modern Languages of the University of Ghana, Legon in Accra (started operating in April 2014. Besides Elementary and Business Chinese classes, the Institute holds Tai Chi as well as Chinese Martial Art classes (and Chinese Tea Art)
Each September, the Confucius Institute Day is celebrated.
Contact: confuciusinstitute@ug.edu.gh

Tai Chi - Taijiquan is the officially accepted spelling by the International Wushu Federation. It is known as and sometimes spelled Tai Chi or Tai Chi Chuan in the West. Taijiquan means supreme ultimate fist. Tai means Supreme, Ji (Chi) means Ultimate, and Quan (Chuan) means Fist.

The benefits of Tai Chi are well recognized by practitioners of Traditional Chinese Medicine (TCM) who are frequently Tai Chi instructors themselves and recommend the art as the physiotherapy of TCM. Anyone regardless of age or level of fitness can practice and benefit from Tai Chi. Loose, comfortable clothing and flat shoes should be worn to classes.
There are many different forms of Tai Chi with the main styles being Chen, Yang, Sun, Wu, Woo and Dong Yue. While each style has its own characteristics, the principles remain the same. The Yang style is the one you have probably seen being practiced in the park. It is the style responsible for the spread in popularity of Tai Chi for health and relaxation.


Yoga

As part of its extra currricular activities, the German Swiss International School (on Ring Road Central) offers Yoga classes for adults. Call 0302 22 35 22 to verify that they offer it this semester, for more information, fees and/or registration.

Ghana Yoga
The extensive Yoga classes program of Ghana Yoga proposes 40 different classes plus annual events in Ghana with over 30 foreign and Ghanaian teachers. Please see the schedules for all classes here and visit Ghana Yoga. Also for kids: visit Kids & Yoga.

Bliss Yoga Accra  Recommended by accraexpat.com Editor
Group Yoga Classes, Private One-On-One Sessions, Nutrition Coaching, Workshops, Retreats 
Check out our class schedule. Movenpick Ambassador Hotel Emporium Entrance – 1st Floor – End of Hallway – Yellow Door
Tel: 0509 546 723 - Email: info@blissyogaaccra.com - www.blissyogaaccra.com

The Indian High Commission along with the Indian Association
are happy to organize special yoga sessions for all on every Saturday morning between 8am to 9am at the Indian Social Cultural Centre hall premises in Osu (behind Acrilex/La Piazza Restaurant/Old American embassy). Free entrance.

The Indian High Commission
 also offers free yoga classes by an expert teacher: at India House at no 1 Jawahar Lal Nehru Road in Cantonments Saturdays from 8 to 9 and at the High Commission in Roman Ridge Mondays, Wednesdays and Fridays from 8 to 9, 9 to 10 and 5 to 6. For further information and registration, contact yoga.hci.accra@gmail.com or 0307 020 909.

Athletic Yoga

Work on yourself and workout. Come do yoga the sporty way, with an athletic bout!
Time: 10-11am. Day: Tuesday and Thursday. Venue: Urbano Hotel, Osu (100m from Koala, opposite Total Filling Station)
Fee: GHS 50 - First class complimentary (P.S.: please bring your own yoga mat)
For further information or reservations call: 0242 100 621 or email: alipt@ashforwellness.com.

Studio Artric's

Ongoing yoga Class
Days: Tuesday and Friday - Time: 5:30-7pm.
Venue: Paloma Hotel at North Industrial Area near North Kaneshie
For further details and registration, contact the officially certified and trained teacher Fatric Bewong on 0244 086908 or art.yoga.gh@gmail.com

Accra Shala Yoga
Daily Anasura and power yoga, pilates and zumba classes in Airport West. See the website and location.
Tel: 0543 018 593. Email: info@accrashalayoga.com

Since 2016, AshWell Studio offers yoga classes, wellness seminars and tennis coaching - 0242 100 621 - see the website.

Since 2017,
Joshila RK, a certified Sivananda Hatha yoga teacher, proposes the following classes. For further details, please contact Joshila @ 0266 547 787.
Cantonments East, across from Le Tandem Restaurant - Monday & Friday 8-9:30 am - Monday & Thursday 6:30-8 pm
Tesano Sports Club - Tuesday & Thursday 8:45-10:15 am
East Legon- Dimensions of Chiropractics & Wellness, Boundary Road - Wednesday & Saturday 9-10:30 am / 9:15-10:45am
Abelemkpe- Accra Physiotherapy & Sports Clinic - Tuesday & Friday 5:30-7pm

Pregnancy Yoga Classes
Contact Heidi in Dzorwulu at 0264 648 909.

Sarah's Yoga teaches Tuesdays 08.30/0930 & 1830/1930, Wednesdays 08.30/0930 & Saturdays 0900/1000 - 0553 004 586 - and
Alia Aboul Azm teaches Mondays & Thursdays 0900/1000 for ladies only and Mondays 1600/1700 for kids aged from 3-7. Both at Mint Fitness (Meridian Apartments, Airport Res. Area - 0206 998 105.


Zumba

Zumba fitness classes by Quiana: Zumba is a Latin-inspired, dance fitness class that incorporates Latin and international music and dance steps. The music and movements create a dynamic, exciting, exhilarating, and effective fitness program.

A Zumba class is more than just an exercise class; it’s a Zumba Fitness Party! It integrates some aerobic basic principles, interval, and resistance training to maximize caloric output, cardiovascular benefits, and total body toning. Dance experience is not required! The movements are easy-to-follow. The party-like atmosphere provides a non-intimidating opportunity for everyone to have fun getting fit! Zumba is “exercise in disguise”!             

Tuesdays 8:45am @Total Fitness Health Club at A&C Mall (East Legon) – GHS 40 per session
Thursdays 8:45am @Total Fitness Health Club at A&C Mall (East Legon) – GHS 40 per session
Saturdays 10:15am @Total Fitness Health Club at A&C Mall (East Legon)l (Lagos St, East Legon) – GHS 40 per session

Zumba is … a Blast, Different, Easy, & Effective!

For updates, see the Facebook page
Visit Quiana’s website
Contact her at zumba@quianacanfordumas.com


Various

For British diplomats
The British Club is housed within the British High Commission residential compound off Ring Road at Ako Adjei interchange in Accra. Besides a nice club house (Grasscutters Return) with a bar, darts, flat TV's and a covered outdoor area, it offers a gym, a tennis court, a football pitch and a 25m swimming pool. Guests may enjoy the Club House only. Events are regularly organised by the Grasscutters Return, which is open to non-diplomats as Associate Members.



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