Getting regular exercise makes your whole system work better, from your cardio-vascular machinery to your digestion to every joint and vein in your body. It builds up your strength and pumps blood around your body, improving the flow of nutrients in and waste products out. It improves your posture and stamina and is often more effective than dieting at helping you to lose weight.
But regular exercise brings much more than physical benefits. After only a couple of sessions, the effect on your energy levels is remarkable. With regular exercise, getting out of bed in the morning seems a much easier proposition. You’ll concentrate better, feel more alert, and be much calmer when dealing with problems.
This effect on stress is one of the most remarkable and rewarding results of regular exercise. Whether it’s to do with the release of endorphins during exercise or just because you’re standing up straight and strong, the certain fact is that you become far less prone to stress. Getting exercise helps you put things in perspective, helping you reduce seemingly unmanageable problems at work to entirely solvable challenges.
Tough problems often seem to work themselves out while you’re exercising – it can be a surprisingly useful tool for creative thinking and problem-solving. The other benefit of exercise, once you get over the initial shock of the first few workouts, is that it’s enjoyable. Whether you’re on the road, in the water, on a treadmill or on a yoga mat, you’re strengthening your body, freeing up your mind, reclaiming an important part of your life and having fun too.
Staying healthy is an important part of growing up. And it can affect you physically and emotionally. When your body changes during puberty and you have to deal with things like school and exams, staying healthy can really help you.
Different drugs can have different effects on human body leading to even disability.They can even continue after a person has stopped taking the substance.
There are a few ways a person can take drugs, including:injection, inhalation, ingetion.but through its taking it has different effects depending on how consumed.
The effects of the drug on the body can depend on how the drug is consumed. For example, the injection of drugs directly into the bloodstream has an immediate impact, while ingestion has a delayed effect. But all misused drugs affect the brain. In fact, more deaths, illnesses and disabilities are associated with drug abuse than any other preventable health condition. People suffering from drug and alcohol addiction also have a higher risk of unintentional injuries, accidents and domestic abuse.
Most abused drugs
is caused by the habitual taking of addictive substances. Drugs such as
– alcohol
-marijuana/weed
-cocaine
-Heroin
-steroids
-Tobacco/
This drugs have different effects but some have the same effects on human body. All of them are very harmful.
What is addiction?
Addiction is relapsing brain disease that is characterized by compulsive drug seeking and use, despite harmful consequences.
THE EFFECTS OF DRUG ABUSE ON HEALTH
Overall, the effects of drug abuse and dependence can be far-reaching. They can impact almost every organ in the human body.Example, brain, heart, liver, kidney, eyes for the sight.
-A weakened immune system, increasing the risk of illness and infection
-Heart conditions ranging from abnormal heart rates to heart attacks and collapsed veins and blood vessel infections from injected drugs.
-Nausea and abdominal pain, which can also lead to changes in appetite and weight loss.
-Increased strain on the liver, which puts the person at risk of significant liver damage or liver failure
Seizures, stroke, mental confusion and brain damage, decrease the thinking capacity
-Lung disease
-Problems with memory, attention and decision-making, which make daily living more difficult
-breast development in men and increases in body temperature, which can lead to other health problems like sleeping alot.
This abused drugs also affected the pregnant mothers who take the drugs leading to abnormal child birth.
How to cab this abuse is by abstaining and living your life
Barungu Nyawira
Homosexuality exists across cultures and even throughout the animal kingdom. Many of those identifying with being attracted to people of the same sex receive everything but support and love.
We all know that being gay is normal. What we don’t know is; what, specifically, causes someone to become gay, straight or something in between? The debate is inevitable and so is the whole ‘being gay is a choice’ accusation. Why would one choose to be gay, to ride on the side that no one likes or supports? What’s the rationale behind it? Why would one choose homosexuality, like you’d choose a new car or tattoo? I’m not sure how people think homosexuality works or how one ends up being gay, but one thing is certain; it is not choice.
We give reasons based on religious beliefs(the Abrahamic tradition), the things we consider moral or just by the feeling of, ‘I don’t like it.’ One of the most consistent environmental explanations for gayism is called the fraternal birth order effect. Male fetuses carry male-specific proteins in their Y chromosome– H-Y Antigens. Some of these promote the development of heterosexual orientation in males. The H-Y Antigens are absent in the mother’s body (they trigger production of maternal antibodies) These antibodies bind the H-Y Antigens and prevent them from functioning. This phenomenon grows stronger with each boy a woman bears. Essentially, the more older brothers a man has, the more likely he will be gay.
We all are blast in our opinions because we’re either heterosexual or homosexual, those in between too . At days end, who a person loves isn’t something they choose. One can’t force a gay man to like girls, or a lesbian to like boys.
I like to think that being able to love and care for another as much as you do you is what really matters, what should matter. The commandment is love; why not practise it minus all the prejudice and judging? Love is a miracle.
Common is the question of when it’s the right time to have sex.
Should teenagers have sex?
One would answer that a no. It’s normal for teens to have strong sexual feelings, but it doesn’t mean you have to act on them, but of course, as my generation did, they will. Make sure they’re educated and responsible about it.
Contrary to belief though, teens who engage in sex seem to have a marked improvement in mood and reduced feelings of stress and anger after sex. These people tend to have a life with less mistakes and better sexual relationships in their early adulthood than their peers.
My lover?
Sex is like money, more you have it, more you need it. In a relationship, sex is associated with stability because it increases bonding,especially when each others desires are fulfilled. It makes you feel valued and worthy. You feel beautiful, and this could be a necessary factor in determining whether you’re ever wedding them.
Wait till I’m married?
Waiting till you’re married to have sex is a valid and commendable choice. Sex was created sacred for two individuals bound in marriage. It advocates for the practice of celibacy in relationships. Waiting has it’s good; it honours God, it saves you from transmission of STIs and ensures no accidental pregnancies.
Whenever I’m ready?
One can have sex with their lover, and I advocate for waiting will marriage. More than anything though, you want to feel ready. But what does that mean?
Some people know and others take a lot of time. The time is right when it aligns with your personal values, life goals, emotional and physical needs. Trust for your partner should have developed; having the right partner is key. Without deep sexual desire, you’re less sure you’re acting on your own actual agency and you may be less likely to have a good experience.
Sex is not one of the things we should be doing for anyone but ourselves. There is no real reason to hasten to have sexual experience if you can’t optimize it by feeling ready, trusting, informed and acting from a real space of choice.
Based on a survey I conducted from the 20th-23rd of Nov 2018, the greater majority of the respondents were for the idea of whenever one feels read at 57.89%, followed by those the day idea of waiting till marriage with 23.68%, those advocating for lovers were 13.16%, and least was the number of people giving a yes for teens at 5.26%.
Its really painful when you see a young girl getting married before getting an education.Its also so sad to see a young girl denied the chance to achieve her goals and dreams.Child marriage is like murder because it destroys the life and future of the girl.
Many girls are married off before attaining the age of 18years and most of these cases occur in rural areas.Most of this activity occur in Turkana,Kajiado and even part of Kisumu county.Poverty is the main reason as to why fathers in some of the rural areas marry off their girls as if they are selling them.They view their daughters as economic assets and marry them off in exchange of dowry.Others marry off to pay their debts while others are completely ignorant.
Those young girls are forced to drop out of school and become wives.Their dreams are completely destroyed and they become vulnerable to sexual and gender based violence ,HIV &STI infection and even pregnancy related complications.Child marriage is illegal in Kenya and no one should subject a child to female circumcision or early marriages.
Stopping child marriage has appositive impact for the girl child and on the family.When a girl is educated the family and the whole society benefits at large.Educating young girls will enable them create a brighter,healthier and more prosperous future for themselves.According to the survey,it show that there is still a high rate of early marriages being practiced.Its now the high time we stop silence and talk about this issue of early marriages among the African communities in Kenya.
consumption in kenya
Alcohol is a drink that contains ethanol produced by fermentation of grains, fruits or other sources of sugar. Drinking alcohol plays an important social role in many culture, Example:beer, wine, whisky, liquor, spirits just to mention a few.
When you drink alcohol it enters the bloodstream through the stomach and then small intestines. From there it travels to the brain and because its a depressing it slows down the function of the body.
Effects of alcohol
– It cause liver cirrhosis
– It cause addiction/dependency
– It cause ulcers where there is internal bleeding
-It cause high blood pressure
– It causes cancer eg. Throat
-It affects the heart and lungs
When you look at this effects, a large percentage in Kenya have been affected. Many have died and many have been left poor. Even the youth are affected making them drop out of school or even some use the school fees for drinking. Many assume the consequences of alcohol and end up regretting. Example is do not drink and drive but it has been the major problem that affect Kenyans. Another example is do not sell alcohol to under age that is and below but many don’t mind that but incase sell for money gain. This is something that the government should deal with to avoid alcoholics.
Why is it consumed in Kenya?
-Due to peer pressure
-It is cheap, anyone can buy even below 18years.
-It is readily available
-Drinking sites are over the country. Eg clubs, bars.
-For pleasure
-To ease stress and anxiety
Factors that influence alcohol consumption in Kenya.
-Access to alcohol from parents and other people
-Alcohol dependency
-Access to cheap alcohol
-Alcohol marketing
Kengans are more accessible to alcoholic drinks at a young age. Example, university students and even high schoolers who attend parties and clubbing. Parents should go easy on their children when introduced to alcohol. They should be role model to their children in order to avoid the children follow the bad lane. Peer pressure influence the choice of alcohol used by their friends when they interact. A large percentage that consume alcohol is from 18yrs-35yrs which is the age where some one should concentrate on future building.
Healthcoach took a survey on the number of days one should visit the gym.The link of the survey results is above the topic.
Exercise is just one part of being fit. You also need to eat well, sleep well, minimise stress and allow your body plenty of recovery time after workouts. So even if your schedule allows workouts 7 days a week (lucky you!), that’s definitely too much for your body.
Alternatively, don’t be fooled into thinking that because there’s a guy with an abundance of bulk who only visits the gym twice a week, that you need only go Mondays and Wednesdays too. People have very different responses to training, eat different food, have jobs ranging from very active to sedentary…or are just plain lucky with their genes!
If you’re desperate for a number of days, what you can do is look at your fitness goals . Do you want to:
LOSE WEIGHT?
First, remember that diet is a huge part of this. So while you might do 5 workouts a week, if you’re still stuffing your cake-hole with food your fat will linger for longer.
If you have a healthy diet, then exercising 4-5 times a week is a good number of gym sessions to aim for. Make these sessions a combination of weight-training and intense cardio such as
HIIT. This is the best way to burn calories and reveal your finest physique.
INCREASE MUSCLE SIZE?
If you want bigger muscles, then working out 2-3 times a week will build bulk, while 4 sessions will maximize your results.
Don’t just stick to the same exercises – varying your routine helps build muscle. Try the cable machine, do bodyweight exercises or challenge yourself with the battle ropes!
IMPROVE GENERAL FITNESS?
If you just want to have enough energy to go for a run in the park, look good on the beach and know you’re boosting your heart health, then go for the standard 3 gym visits a week. Sure, you may eat more junk one week or do an extra run the following week, but overall thrice weekly is the number to tick all your general fitness boxes.
Finally, the one time to avoid the gym is when you’re unwell. Stay at home, keep your germs away from other gym-goers. Then back to your workouts when you’re ready.
These two are the most ignored and important undergarments . I speak categorically for women when i say that every woman has a bra that is on ‘duty’ all day everyday but what we dont know is that the dirt sweat and oil get stuck on the fabric and these are breeding areas for bacteria can lead to skin infections.
You are encouraged as a lady to wash your bra regularily and separate from your other laundry.
For the guys its a bit tricky because i dont ever remember seeing any briefs on the hanging lines despite growing up with three older brothers. I wonder how often they washed their briefs? anyway same rule applies. Kindly wash your inner garments after every wear .. because cleanliness is next to godliness
Back to our survey i think i would occasionally wash his briefs once every now and then but those occasions are rare
Media addiction is someone spending to much time on social media like youtube, Facebook, Twitter, Instagram just to mention a few. This addiction makes one spend to much time on their mobile phones, laptops especially the youth, just like gambling, alcohol and drugs, the media addiction seems harmless but it is a growing problem that needs to be solved because the effects it brings are very harmful. This social media are very interesting when interacting but they have many negative effects on the human body but many tend to ignore them. Social media addiction is a really dangerous development that can take away ones valuable time and energy. This effects are;-
1.poor eye sight
Alot of light from smartphones, laptops, television may be permanently damaging your eyes. This reactions within the eye can be poisonous to the photorecept cell rendering them damaged. This led to poor eye sight and one develop complication.
2.Costly
This media addiction makes one spend alot of money purchasing data bundles.which is so costly because one has to have the data to access what he/she needs to do on the Internet.
3.laziness
This media promotes alot of laziness because one finds it interesting being on the media because it has become a habit making one not have interest in doing other work. Example. Children spending to much time on watching cartoons or playing online games, this makes them grow a habit of staying indoors and not interacting with other kids.
4.Anxiety
This come about when someone sees something interesting or maybe he/she post a photo or a video and the respond towards the post is impressing. This brings alot of anxiety to redo the same thing. This makes one glued to social media.
How to cab this addiction.
1.Focus-limit the number of social network you use to only those most relevant to your work and personal life.
2.Cull your network, if you really don’t know someone well or at all don’t fell obligated to friend or follow them.
3..Set a timer-set a timer on your watch or phone to limit the amount of time you spend on social media.
Box Squatting
A box squat, or chair squat, is an exercise that works the quadriceps, adductors, calves, glutes and lower back. You can make this move as easy or as hard as you need. For instance, it can be a good exercise for both elderly people and body builders alike, depending on how you set it up. For the simplest box squat, all you need is yourself and a chair, but you can also add barbells, weighted vests, benches, and/or bands.
Everyone loves squatting. Out of the myriad of fitness movements that are reflected in everyday life, the squat is far and away the most commonly performed. Everyone has their favorite style, be it the front squat, overhead squat or back squat. You can even get a little fancy and experiment with kettlebell squats, dumbbell squats or squatting with chains. Because the squat is such an obvious lift that transfers over to our movement patterns outside of the gym, we spend a lot of time focusing on how to do them properly, and how to get better at them. One such method that may sound foreign to you is to practice box squatting .
How to perform a box squat
1. The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
BENEFITS
Here is a list of some of the benefits of the Box Squat:
1. Build explosiveness
2. Takes pressure off the patella tendon unlike the Olympic squat (If you have knee issues, we highly recommend doing these more often)
3. One of the few movements where you will go through a “relaxed and overcome by dynamic movement” when you are on the box, (Going from a state of tension, relaxing on the box, and then contracting again.) This builds that explosiveness mentioned in benefit number 1.
4. You can add many different variations to a box squat by changing the heights of the box and you can change your foot position, or stance, to different heights as well. If you want to get real crazy, you can change what you sit on such as a hard object, soft pad, big cushion, all kinds of things.
5. Helps build strength for the Olympic lifts. In Weightlifting, when we pull from the floor we are going from that relaxed position to a demand of a lot of dynamic motion. See benefit number
Tags: Squat, quadriceps, thighs.
Box Squatting
A box squat, or chair squat, is an exercise that works the quadriceps, adductors, calves, glutes and lower back. You can make this move as easy or as hard as you need. For instance, it can be a good exercise for both elderly people and body builders alike, depending on how you set it up. For the simplest box squat, all you need is yourself and a chair, but you can also add barbells, weighted vests, benches, and/or bands.
Everyone loves squatting. Out of the myriad of fitness movements that are reflected in everyday life, the squat is far and away the most commonly performed. Everyone has their favorite style, be it the front squat, overhead squat or back squat. You can even get a little fancy and experiment with kettlebell squats, dumbbell squats or squatting with chains. Because the squat is such an obvious lift that transfers over to our movement patterns outside of the gym, we spend a lot of time focusing on how to do them properly, and how to get better at them. One such method that may sound foreign to you is to practice box squatting .
How to perform a box squat
1. The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
BENEFITS
Here is a list of some of the benefits of the Box Squat:
1. Build explosiveness
2. Takes pressure off the patella tendon unlike the Olympic squat (If you have knee issues, we highly recommend doing these more often)
3. One of the few movements where you will go through a “relaxed and overcome by dynamic movement” when you are on the box, (Going from a state of tension, relaxing on the box, and then contracting again.) This builds that explosiveness mentioned in benefit number 1.
4. You can add many different variations to a box squat by changing the heights of the box and you can change your foot position, or stance, to different heights as well. If you want to get real crazy, you can change what you sit on such as a hard object, soft pad, big cushion, all kinds of things.
5. Helps build strength for the Olympic lifts. In Weightlifting, when we pull from the floor we are going from that relaxed position to a demand of a lot of dynamic motion. See benefit number
Health coach 