As we grow older, many of us invest a lot of time, thought and money into attempting to avoid the natural process of ageing. If you are searching for an all-natural method that could protect your brain, bones and muscles from some of the effects of ageing, the answer could in fact be as simple as incorporating a balanced exercise program into your life.


https://www.youtube.com/watch?v=B0L11AIQRY8?si=iPSwnlok2wHaWE-X

1. Cardiovascular exercise

This form of exercise is essential for heart health. A recent study showed that doing moderate to high-intensity cardiovascular activity 4 or 5 times per week can significantly improve heart performance and can reduce or even reverse the stiffening effect of ageing on the heart muscle. Lower intensity cardiovascular exercise can also benefit heart health. Walking is a great form of this type of exercise. Trying to reach the often mentioned ideal of 10,000 steps a day may not be possible for everyone, but aiming for 30 minutes 5 days a week maybe more achievable. Remember that this can be broken up into chunks, for example walking for 10 minutes three times per day. Swimming and cycling are also great examples of cardiovascular exercise.

2. Strength training

This sometimes neglected type of exercise may help to prevent muscle wastage. Focusing on the major muscle groups is a good idea as this is where we start to see a decline first. They are important for everyday tasks like pushing, pulling and getting ourselves up and down. Squats and lunges are examples of these. Always ensure you have the correct technique when carrying out any strength or resistance training and consult a member of the team if you are unsure. Two to three sessions per week doing 10-15 reps for each exercise is a good guideline. HIIT or High-Intensity Interval Training is a great way to combine strength training and cardiovascular exercise.



3. Flexibility

Stretching is a very important part of any exercise regime and even more so as we get older and more stationary. Try to include stretching exercises at least twice a week and hold each stretch for 30-60 seconds. Yoga is a great way of building up and maintaining flexibility.



4. Focus on core strength

Our core muscles form part of our inner musculature that helps to support our spine and keep us upright. As we age and often become less active maintaining muscle tone in this area becomes even more important - it helps to ensure we maintain a good posture and can help to prevent back problems. Pilates classes can benefit core and back strength as well as exercises using stability balls.

5. Balance

Falls can become more common as we grow older and become more unstable on our feet. It is therefore very important to work on maintaining our balance. This should ideally form part of any exercise program. Simple movements like supporting yourself while trying to stand on one leg may help to improve balance.

Goodmarlian:
this bomb go far gan!

It travelled really far

I went to the estate where the explosion occurred in Ibadan Oyo state and it seemed like a tourist center as the whole of Ibadan came there to see what was happening. As some people were leaving, more people were coming.

I and many others tried to go into the compound where the explosion happened but the area was cordoned off by security agencies.

However, i managed to see the destruction within the estate as cars and houses in the area were affected.

Watch the Video of my Visit


https://www.youtube.com/watch?v=QUPbGJmXXdM

On Christmas eve, I went to buy a cow and goat at one of the markets in Lagos and I was shocked when I was told that I have to pay before I can enter the market. Of course, it was cheap (just 50 naira) but isn't it strange that I have to pay to access a place that I'm going to spend my money.

Does any other market have this system?


https://www.youtube.com/watch?v=SbyrFlGzbq8

This is really bad...My Crazy Experience Shopping For Christmas Food Stuff in Lagos


https://www.youtube.com/watch?v=1JYFEHgEsUE

My Crazy Experience Shopping For Christmas Food Stuff in Lagos


https://www.youtube.com/watch?v=1JYFEHgEsUE

Shopping in lagos markets during christmas is a pain. I suffered.


https://www.youtube.com/watch?v=1JYFEHgEsUE

Gadafii:
If Lagos state govt was serious Shey be they will clear this slum once and for all, instead they are pulling down structures worth billions of naira all in the name of blocking drainage, meanwhile makoko is an eyesore, environmental hazard and what not

Hmmm

lalasticlala Mynd44 Seun

Raskimonojendor:
Egun and Togolese people are the inhabitants of those floating shacks. Lagos needs to do something about this African Venice..

What do you suggest they do?

Politicstoday:
Wow what a great adventure here.

It was a great adventure indeed.

More pics

I visited MAKOKO for the first time a few days ago and it was an eye opener.

Makoko is a community in ya area of Lagos state and a third of the community is made up of a floating slum where mainly Egun people from Badagry and Benin Republic live.

WATCH the Video

https://www.youtube.com/watch?v=8yDFEQxZKpY

More video of the robbery


https://www.youtube.com/watch?v=x4pXSrIY25A

Here's thej video of the news of a Catholic priest banning the singing of Igbo songs in the parish.


https://www.youtube.com/watch?v=XLsGV_iarGU

More...

I think this is becoming a trend across the world as another Muslim has won the Miss University Africa Beauty Pageant.

History was made recently as Somali Student, Adar Yusuf Ibrahim became the first ever Hijab wearing Muslim to win a continental crown in Africa.

Miss Ibrahim who represented Somalia at the ninth edition of Miss University Africa with 54 other African countries was announced the unanimous winner by the five member panel of judges.

Miss University Africa, which is the brain child of the African Personality Forum, is a non bikini pageant comprising the 55 African countires, is aimed at promoting decent dress culture in Africa, promoting African unity, religious tolerance and celebrating the African woman.

The 2021 edition was held in Abuja, in partnership with the office of the Minister of State, Federal Capital Territory, Dr. Ramatu Tijini Aliyu had a 14 day boot camp with the grand finale taking place on the 18th of December, 2021 with several foreign ambassadors, a delegation from the African Union and top government officials in attendance.

Miss Ibrahim who was excited about winning the title shared her experience and plans for the future. “I am very excited to be crowned Miss University Africa and the first person in history to win an international crown for my country after much hardwork and support from the Somali community all over the world, this title is not for me but for my nation and its people who never give up on their dreams that Somalians can compete anywhere in the world if given the right opportunity”.

She also shared her plans to tour Africa as an advocate for women’s rights and free education on the continent. Her first trip would be to the African Union Headquarters in Ethiopia to share her vision before visiting other African countries.

She has since arrived in her country Somalia where she was given a rousing welcome and received by her country’s government and to be hosted by the country’s president.

She would hold the title for one year until a winner is crowned next year.

Miss University Africa is the only pageant on the continent that brings together the 55 African countries.

https://guardian.ng/saturday-magazine/adar-yusuf-makes-african-history-wins-miss-univeristy-africa/

How can people be living in fear in their own country.

Na waoo, First it was destroying properties and now is the time for looting food.

See what they turned a BRT park into


https://www.youtube.com/watch?v=5vgjPM3Zu88

The question is why should covid-19 palliatives be kept instead of being shared.

Here's a video of the burnt BRT park in Berger


https://www.youtube.com/watch?v=5vgjPM3Zu88

Na waoo

I actually went around Berger yesterday and saw the burnt BRT park as well as the destruction of properties.


https://www.youtube.com/watch?v=5vgjPM3Zu88

It's good to know that they're trying to clean up.

I hope they do something with the information.

Imagine how Lekki Toll gate used to look like.


https://www.youtube.com/watch?v=RDy3yQZoklA

What does he want to say other than imposing a state of Emergency.

https://www.youtube.com/watch?v=RDy3yQZoklA

The demands are very clear. There's no need to sit down with government.

They're getting jittery because everyone is speaking in support.


https://www.youtube.com/watch?v=2SBF_BUmfck