Thursday In House News...

 

Hailings..................

ANY COUNSELLOR IN THE HOUSE?????

Got this in my email and she has been on my case to reply but i am too scared to......

''Aunty Stella good evening ma. I'm one of your BVs. It took me a lot of hesitation and courage to send this. Please ma this isn't a chronicle but an appeal for help. I was s'xually abused as a child. This went a long way in killing my self esteem while growing up. I always had to question myself on why someone would do that to me and if i deserved it for going to their house to play back then. Although this never affected my studies, i topped my class all through primary and secondary school. I also graduated with a 2nd class upper division in 2018. But i have always had esteem issues. Of recent my problem became worse, maybe it was made so by the extended lockdown, but for months now i find myself crying every single time i think about it. 

My mental health is threatened. Literally everything make me zone out and then all of a sudden the image of about 19 years ago flashes again in my head. I feel extremely sorry for myself. I keep to myself as well. Concentration is hard for me. I've prayed to God several times to help me forget that it ever happened. Even though there's nothing i can do to change the past, i really think i need to find closure. I need to see a psychologist or therapist to help me out of my darkness. The main issue here is i can't afford to see one. 

I'm a primary school teacher who only resumed work two weeks ago after the long lockdown period. Please ma, if there's any BV who's a psychologist that can help me with counseling, I'll be the happiest person in the world to be blessed with such. I don't need money, i just need counseling to help me get back my life. Thank you so much in advance. 






If you are a counsellor or a mental health specialist,please contact me so i can send you her email address..I have not been able to reply her because i cant...i don't know how to converse with anyone in this state of mind....

Why will talking to someone else heal you and not talking to God or seeking healing through him?I dont understand this mindset at all....what if the person talking to you makes the problem worse?







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WHAT IS THIS ABOUT?

Madam abeg i know say nah ya tohtoh but take am easy and use condom cos of disease eeeeeh.....kai!!!

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ALERT ALERT ALERT

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MUST READ


FITNESS TALK WITH SAPIO:SEDENTARY LIFESTYLE


If you sit down for over 7 hours at a go, without workout breaks, then you are living a sedentary lifestyle. Sedentary lifestyle is a lifestyle that involves sitting and/or lying down for a prolonged period of time with little or no exercise. Note that even though you exercise rigorously (lets say in the morning for instance) and then you come back to sit/lie down for an extended period of time, you are still sedentary. 


A 2017 paper by the Sedentary Behavior Research Network (SBRN) defined sedentary behavior as any activity involving sitting, reclining, or lying down that has a very low energy expenditure. The measurement for energy expenditure is metabolic equivalents (METs), and activities that expend 1.5 METs or less of energy is considered to be sedentary. MET is the energy you spend sitting at rest. A brisk walk at 3 or 4 miles per hour has a value of 4 METs. Jumping rope has a MET value of 12.3. Sitting down, lying down or walking at a really slow pace all have a MET of less than 1.5. 



Sedentary behaviour is associated with deleterious health outcomes. Some of these health outcomes are Cardiovascular disease, High Blood Pressure, Stroke, Obesity, Arthritis, to mention a few. Our job routines, lecture routines and leisure styles are not helping. A banker is expected to sit for long hours, same goes for lecture schedules in some institutions and then we can sit or lie for hours for the purpose of entertainment. These routines are directly associated with sedentary lifestyle. 


When you live a sedentary lifestyle: You burn fewer calories. This is a disaster especially if you are trying to lose weight; you may lose muscle strength and endurance, because you are not using your muscles as much; your bones may get weaker and lose some mineral content. Thus, you are exposed to arthritis,dislocations and fractures; your metabolism may be affected, and your body may have more trouble breaking down fats and sugars. This, in the long run, leads to type 2 diabetes and stroke; your immune system may not work as well, exposing you to infections and diseases; you may have poorer blood circulation, exposing you to stroke and cardiac arrest; your body may have more inflammation; you may develop hormonal imbalance, etc.


Sedentary lifestyle can be one of the causes of many chronic diseases. By not getting regular exercise, you raise your risk of: obesity, heart diseases, including coronary artery disease and heart attack, high blood pressure, high cholesterol, stroke, metabolic syndrome, Type 2 diabetes, certain cancers, including colon, breast, and uterine cancers, osteoporosis and falls, increased feelings of depression and anxiety and so on. Living a sedentary lifestyle can also raise the risk of premature and sudden death. And the more sedentary you are, the higher your health risks are. This means that for you to prevent or correct these conditions, you must be active. 


Whatever your daily routine looks like, it is key for you to be active. If you are a banker for instance, you can take stretch-breaks every 30 minutes or one hour. To do this, you can brisk walk up the stairs or assuming there isnt any, you can just walk around. Another option is to park your car a few kilometres away from your parking lot and walk and if you are not mobile, you can walk to the next bus station as against taking a means of mobility to that location. You can enjoy your favourite music station whilst dancing to the songs, you can take breaks whilst watching a movie and run on the spot, do some sit ups or just walk around. Stand up and move around when talking on the phone. Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, skipping ropes, exercise mats, stretch bands, and hand weights can help you get a workout at home too. Alternatively, you can download workout videos from YouTube. 

It doesn't have to be HIIT (unless you have the endurance and stamina for that) any workout video, regardless of how easy the routines may be is just perfect. If you are a stay-at-home wife, your daily chores are a perfect means for being active. Most importantly, before you retire for the day, it is important for you to exercise lightly. This is key in avoiding sudden deaths and nocturnal cardiac arrests and strokes.


It is key to note that to prevent a sedentary lifestyle, the simple magic is to be active. To do this effectively, its best to have a plan. One way to have a plan is to use a pedometer and/or smart watches. With a good pedometer/smart watch, you can know the recommended number of steps you are supposed to take in a day to keep fit and then you can design a workout plan to reach this goal. Most Samsung devices have pedometers as follow-come apps, but if that is not the case, you can install the app from play store. For smart watches, a blog visitor here deals in them. 


Lastly, for the purpose of keeping fit, losing weight and living a life full of vitality, I plan on updating this column weekly.

If you did not read that,please scroll back up to read!!!

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