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Simple Exercises For People With Busy Schedules

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Woman Jogging Down Stairs
Woman Jogging Down Stairs. (Source : pexels)

It takes a lot of determination and dedication to decide to start working out despite having a busy schedule. So if you are one of them, then kudos to you! You are a brave one but you may also be a little wrong in thinking that you are busy. You may have a lot to do but once you decide to start working out every day, you will see the time gaps in your work where you can start accommodating little workouts.

The exercises mentioned below are those that you can do without any equipment but you would also need to do them when you are alone, so try to get in 5 to 10 minutes of workout every day before going to bed and as soon as you get up. You can also do some exercises while the tea kettle or the coffee pot is boiling. The thing to remember is that as soon as you realize you have to wait for something for longer than 10 seconds, use that time to exercise or move instead of scrolling through the phone.

Squats while checking emails
We are all in the habit of checking our messages and emails in the morning before even leaving for work. If you are using your laptop at home for a few minutes, start doing squats while the laptop turns on or if you are on the phone will texting then again, do some squats.

Pushups in the morning
To get up and feel refreshed immediately, get off the bed and immediately do some pushups. Do as many as you can until you feel a burn or you are out of breath and all the sleepiness will be gone. You can do any exercise of your choice but the point there is to do it for a minute or 5 as soon as you get up.

Planks every day
This is one of the best core exercises that you should be doing every day for a minimum of 30 seconds. Even if you just do planks every day multiple times, you will start to see real definition in your upper body and your core will be strong. So if you have a very limited break then opt for reps of 30 seconds elbow and high planks to get the maximum benefits in a short amount of time.

High knees
If your only intention with working out every day is to lose weight then go for high knees exercise every time you get a break. Try to keep doing this for 30 seconds or 1 minute minimum and aim to increase the time next time or the next day. This is a low-intensity workout that will not make you sore but if you are a beginner then it will definitely leave you out of breath within 30 seconds. It will also burn calories equivalent to running.

Jump rope
This is the only exercise in the article that requires equipment – a skipping rope or a jump rope. You can opt for lighter ones or the heavier ones for a vigorous workout. If you are a beginner then go for a lighter jump rope and start with a minute of skipping at a moderate pace. If you make it a habit of skipping daily, you will never have to worry about gaining too much weight.

Go for a run
Use the weekend to go for a run. Aim high and take a long route. Make sure not to carry any money and walk or run back home. Make up for not exercising during the week by exerting yourself on the weekend with a run. Do it on Saturday so that you will have a day to rest as well. Get some running buddies to keep you accountable and to keep you going.

Walk during the phone call
Start walking as soon as you pick up the phone. This way nobody will be able to hear your private conversations and you will get some exercise while you are at it.

Opt for stairs and walks
It is surprising how many opportunities you will see to walk once you decide to start walking more. Get down at a station prior to the destination and walk to your station if it is not too far ahead. Or get down a few blocks away from your house from a cab and walk the rest. Climb the stairs to your office or house unless you live too far up then climb at least 5 floors before you catch the elevator.

Clean up faster
Sweep and mop up your floor faster in the same back and forth motion and turn the cleaning process into a workout. Find creative ways to use your muscle groups in cleaning your space. Put on some music for some added fun.

Jumping jacks during commercials
Use the time between your favorite shows to your advantage and do some jumping jacks. This will increase your stamina, help you lose weight and limit your screen time.

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Health

Even mild fatty liver disease may up death risk: Study

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Liver
Liver

In a major study, researchers have found an increased risk of death in patients with non-alcoholic fatty liver disease (NAFLD) and advanced fibrosis or cirrhosis.

The study, published in the journal Gut, show that mortality increases with disease severity, but even mild fatty liver disease is linked to higher mortality.

Small clinical studies have demonstrated that among patients with NAFLD, advanced liver fibrosis is the most important histological predictor of mortality, but until now, population-level data have been missing from cohorts with liver histology.

“This is the first nationwide cohort study with detailed liver histology data to confirm that NAFLD contributes to an increased risk of all-cause mortality,” said study first author Tracey G Simon from the Massachusetts General Hospital in the US.

Non-alcoholic fatty liver disease is often caused by obesity and affects nearly 25 per cent of the US and European adults. It represents the most common cause of chronic liver disease in Western countries.

For the current results, the research team matched 10,568 individuals with biopsy-confirmed NAFLD to general population controls through Sweden’s comprehensive, nationwide registers.

They found that all stages of NAFLD were associated with excess mortality risk, even early stages of disease.

This risk was driven primarily by deaths from extra-hepatic cancer and cirrhosis, while the risks of cardiovascular mortality or hepatocellular carcinoma (HCC) mortality were relatively modest.

Patients with NAFLD had a 93 per cent increased risk of all-cause mortality, but the numbers varied with disease severity.

The risk increased progressively from the mildest form of NAFLD (simple steatosis), to non-fibrotic steatohepatitis (NASH), to non-cirrhotic fibrosis and to severe NAFLD with liver cirrhosis.

These findings should be used to develop more targeted interventions designed to reduce mortality, in patients with NAFLD,” Simon said.

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Herd immunity is dangerous and flawed approach: Lancet

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The Truth Behind Herd Immunity. (Photo Courtesy: Pixabay)
The Truth Behind Herd Immunity. (Photo Courtesy: Pixabay)

The idea of using herd immunity approach to manage Covid-19 — by allowing immunity to develop in low-risk populations while protecting the most vulnerable — is “a dangerous fallacy unsupported by the scientific evidence”, say a new letter signed by 80 international researchers.

According to the open letter published in the journal The Lancet, the experts stated that it is critical to act decisively and urgently.

The authors acknowledge that ongoing restrictions have understandably led to widespread demoralisation and diminishing trust among the public and that in the face of the second wave of infection there is renewed interest in so-called natural herd immunity approaches.

They stressed that any pandemic management strategy relying upon immunity from natural infections for Covid-19 is flawed.

They explained that uncontrolled transmission in younger people risks significant ill-health and death across the whole population – with real-world evidence from many countries showing that it is not possible to restrict uncontrolled outbreaks to certain sections of society, and it is practically impossible to isolate large swathes of the population.

Instead, they said that special efforts to protect the most vulnerable are essential, but must go hand-in-hand with multi-pronged population-level strategies.

They also stated that there is no evidence for lasting protective immunity to SARS-CoV-2 after natural infection, and warned that this waning immunity as a result of natural infection would not end the Covid-19 but instead result in repeated waves of transmission over several years.

They said that this could place vulnerable populations at risk for the indefinite future, as natural infection-based herd immunity strategies would result in recurrent epidemics, as seen with many infectious diseases before mass vaccination.

Instead, the authors call for the suppression of the virus until the population can be vaccinated.

The authors also warn that natural infection-based herd immunity approaches risk impacting the workforce as a whole and overwhelming the ability of healthcare systems to provide acute and routine care.

They noted that “we still do not understand who might suffer from ‘long Covid’, and that herd immunity approaches place an unacceptable burden on healthcare workers, many of whom have died from Covid-19.

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Eating disorders may lead to body dysmorphia: Study

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Overeating
Overeating

Researchers have found that people with eating disorders are 12 times more likely to be preoccupied with perceived flaws in their physical appearance than those without.

According to the researchers, body dysmorphia can result in anxiety, stress and reduced quality of life.

“While sufferers of eating disorders, such as anorexia and bulimia nervosa, share similar traits to those with body dysmorphia, research into any correlation between the two is sparse,” said study author Mike Trott from Anglia Ruskin University in the UK.

“Healthcare professionals working with people with body dysmorphia should screen them for eating disorders regularly, as this research shows a strong correlation between the two,” Trott added.

For the study, published in the journal Eating and Weight Disorders, the research team surveyed more than 1,600 health club members recruited via social media.

They found the number of people with body dysmorphic disorder – a mental condition marked by obsession with perceived flaws in appearance which are not noticed by others – was 12 times higher among people with suspected eating disorders.

Around 30 per cent of participants had indicated eating disorders, and the researchers noted that 76 per cent of those people also suffered from body dysmorphia.

The paper also found no significant associations between body dysmorphia, sexuality and social media use, although there was association with gender, with women being more likely to show symptoms of body dysmorphia.

“This study provides more evidence of the complex relationship that exists between body dysmorphic disorder and eating disorders,” the researchers wrote.

“Furthermore, it is recommended that people working with body dysmorphia should screen for eating disorders due to the high morbidity associated with eating disorders,” they noted.

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Health

Hookah bars banned in Chandigarh

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Hookah
Hookah

The Chandigarh administration on Tuesday imposed a ban on hookah bars, saying they lead to transmission of coronavirus.

An order issued by District Magistrate Mandip Singh Brar said that it has been made to appear that hookah bars are operational in Chandigarh in a clandestine way and they are serving flavoured hookahs, including tobacco molasses containing nicotine, which is highly injurious to health.

Any person violating the order shall be punished under Section 188 of the Indian Penal Code.

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Health

Kasturba Hospital doctors to go on strike over unpaid salaries

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Chennai: Doctors of government hospitals in Tamil Nadu go on indefinite strike demanding pay parity, in Chennai on Oct 25, 2019. Around 17,000 doctors went on strike affecting thousands of patients in both out- and in- patients department in government hospitals across the state. Besides pay parity with their counterparts in the central government, the doctors are also demanding non-reduction of the number of doctors and time-bound promotion to be implemented. (Photo: IANS)
Chennai: Doctors of government hospitals in Tamil Nadu go on indefinite strike demanding pay parity, in Chennai on Oct 25, 2019. Around 17,000 doctors went on strike affecting thousands of patients in both out- and in- patients department in government hospitals across the state. Besides pay parity with their counterparts in the central government, the doctors are also demanding non-reduction of the number of doctors and time-bound promotion to be implemented. (Photo: IANS)

The Resident Doctors Association of North Delhi Municipal Corporation-run Kasturba Hospital has decided to go on strike from Wednesday for a week over non-payment of salaries and threatened to resign if salaries are not disbursed.

In a letter to the Medical Superintendent, RDA President Sunil Kumar Prasad wrote, “This is for the information that all the resident doctors are going on a total strike for tomorrow onwards due to non-payment of resident doctors’ salaries since July 2020.”

The association added, “We would like to inform you that we will be on strike for the next 7 days or till our all the salaries will be credited. After 20.02.2020, all residents will give mass resignation. Kindly take this letter under consideration since tomorrow onwards all the emergency services will be stopped.”

This came after another civic body-run Hindu Rao Hospital withdrew from work on Sunday after the administration failed to meet the deadline for releasing their salaries. More than 200 resident doctors and 300 nursing staff are on an indefinite strike since October 5.

Both hospitals fall under the jurisdiction of the BJP-led North Delhi Municipal Corporation.

A political slugfest is currently on between Mayor of North MCD, Jai Prakash, and the Arvind Kejriwal-led Delhi government over the delay in payment of salaries.

Delhi Health Minister Satyendar Jain had recently hit out at the BJP for its failure in paying salaries to hospital staff, urging them to hand over the health units to the Delhi government if it is not able to meet the demands. The Mayor, on the other hand, called them out for playing politics on the sensitive issue while keeping the public in the dark.

Speaking to IANS, Kasturba Hospital’s RDA President said that they have been getting irregular salaries from the last four years, but the situation became serious during the Coronavirus pandemic. “The matter has now become a mere political football,” said Dr. Sunil Kumar Prasad.

He added, “If MCD does not have money, they must arrange it from the Centre or Delhi government. Besides this, the hospital should be handed-over to the Delhi government if MCD is not able to pay off the salaries.”

Dr. Prasad rued that crores which were spent to give respect to the corona warriors should have been utilized to pay off their salaries. “We work and salary is our basic right. I also request the government to bring in the salary protection act,” he further said.

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Health

Maternal blood test may predict birth complications: Study

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How to prevent stretch marks during pregnancy
How to prevent stretch marks during pregnancy

A blood test commonly used to detect foetal genetic abnormalities may help predict complications associated with pregnancy before symptoms develop, say researchers, including one of Indian-origin.

The study, published in the journal Epigenetics, links certain cell-free DNA signatures to adverse outcomes in pregnancy, including ischemic placental disease and gestational diabetes.

The findings are the first to show that genetic material shed from the placenta into the mother’s blood (circulating cell-free nucleic acids) during the first trimester of pregnancy could potentially be used to predict these potentially serious complications.

Although the analysis of genetic material in the mother’s blood has been used to screen for genetic abnormalities in a pregnancy, this is the first time these specific methods have been used as a way of a more accurate prediction.

“Our research points to a promising approach that could improve outcomes for mothers and their babies using existing technologies,” said study lead author Sherin Devaskar from the University of California, Los Angeles in the US.

“If confirmed in larger studies, cell-free DNA blood tests may help identify issues in the placenta as an indicator of a healthy mother and foetus,” Devaskar added.

For the study, the researchers followed a diverse group of pregnant women between February 2017 and January 2019, testing their blood periodically throughout gestation.

By the end of the study, 160 participants had given birth, with 102 maternal and 25 cord plasma samples were taken along the way.

They found that during the first-to-early second trimester, placenta-specific DNA increased among those women who went on to develop gestational diabetes.

They also identified several differentially expressed genes and were able to create a model with a predictive value for adverse pregnancy outcomes.

“The novelty of this research is being able to break down a mother’s DNA and be able to hone in on the health of the placenta – something that researchers have never been able to do before,” said Devaskar.

“This research warrants application of automated methodologies in multi-centre trials to improve future testing and screening for all women,” she noted.

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