How to Protect Yourself From Corona-Virus 

Know how it spreads

 1] There is currently no vaccine to prevent corona virus disease 2019 (COVID-19). 

 2] The best way to prevent illness is to avoid being exposed to this virus.

 

 

Everyone Should

Wash your hands often 

•Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.

•If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.

•Avoid touching your eyes, nose, and mouth with unwashed hands.

 Avoid close contact

Avoid close contact with people who are sick, even inside your home. If possible, maintain 6 feet between the person who is sick and other household members.

Put distance between yourself and other people outside of your home.

 

Cover your mouth and nose with a cloth face cover when around others 

You could spread COVID-19 to others even if you do not feel sick.

Everyone should wear a cloth face cover when they have to go out in public, for example to the grocery store or to pick up other necessities.

Cloth face coverings should not be placed on young children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance.

 The cloth face cover is meant to protect other people in case you are infected.

Do NOT use a face mask meant for a healthcare worker.

Continue to keep about 6 feet between yourself and others. The cloth face cover is not a substitute for social distancing.

 

Cover coughs and sneezes 

If you are in a private setting and do not have on your cloth face covering, remember to always cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow.

Throw used tissues in the trash. 

Immediately wash your hands with soap and water for at least 20 seconds. If soap and water are not readily available, clean your hands with a hand sanitizer that contains at least 60% alcohol.

 Clean and disinfect

Clean AND disinfect frequently touched surfaces daily. This includes tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks.

 If surfaces are dirty, clean them. Use detergent or soap and water prior to disinfection.

 

 

Benefits Of Exercise

                                               Benefits Of Exercise 

We have all heard it many times before - regular exercise is good for you, and it can help you lose weight. But if you are like many Americans, you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer. 

 

Health Benefits of Exercise

1) Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.

2) Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels. 

 3) Help your body manage blood sugar and insulin levels.  Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it. 

 4) Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking. 

5) Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression. 

6) Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength. 

7) Reduce your risk of some cancers. Including colon, breast , uterine, and lung cancer. 

 8) Reduce your risk of falls.  For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling. 

9) Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer. 

10)  Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.

 

The Motivational Story of Farhan Ayub

My name is Farhan Ayub and I am doing BSMC in media from university of central Punjab. I am sharing the story of my life. I was two months old and my elder brother was three years old when my father worked in WAPDA and after his death me, my brother and mother were forced to leave the government house of WAPDA. After leaving the house our mother and we have no choice accept spending the cold night of winter on the edge of the road. The next day we went to our village. My mother worked there three to four years and by her hard work supported us but to secure our future my mother left her village and went to Multan where we lived in one Marla house on rent. Those were harsh and difficult days of my life as my mother sewed women cloths to support the house. Although she worked hard but there were some days in which we did not had money to afford food. I had desire to have better food, better cloths and toys which other kids of my age had but that desires could not be fulfilled due to financial and economic problems we faced. In my childhood one day I went to park and saw that one group of boys were playing cricket and another group of boys were playing football. I went to the boys who were playing cricket and asked them to give me chance to play but they did not. After that I went to the boys who were playing football but they also did not let me to play. Because of this incident I went to the corner of the park and started to cry and decided that I will play by myself and do individual sports. By the age of 7 I discovered my passion for martial arts and started to spend one to two hours on martial arts. 
 

There were days when I trained myself for martial arts and during those days I practiced martial arts for six hours on streets and roads under the heat of the sun due to which people started to words like idiot or fool for me but I did not cared what they said and spend 13 years by practicing martial arts. In 2014 I won title of Guinness world record for most Kip-Ups in one minute which were 34 Kip-Ups in one minute. Three years after my first world record the government did not gave me more chances to break other records and I did not gave hope but due to my hard work Imran khan Foundation supported me and I broke three more records. 

In the end of August 2017 I strike for 34 days against Punjab government in front of Punjab assembly. I strike for the rights of talented youngsters as government does not support talented youngsters and their talent goes to waste. At the end of 2017 I got admission in UCP on 100% scholarship on the basis of my four Guinness world records. After joining UCP I started to gain education in media which is still in continuity. In these two years in UCP from 2017-2019 I broke 14 more Guinness world records. Now I have 21 times Guinness world record holder from which some are of martial arts, some are of break dance and some are from different categories. I have broken records of 7 countries which include Pakistan, India, UK, USA, Italy, Germany and Japan. Still I am planning to break more records in future I will become media person and planning to join politics. I met some important personalities in politics which include Prime Minister Imran Khan, governor Punjab Chaudary Muhammad Sarwar, Naeem-Ul-haq, Dr. Thair-Ul-Qadri, Federal minister Sheikh Rasheed and many more. 

I did many small jobs and due to it helped my elder brother in admission in MBA and after that he is working in WAPDA. He had also broken 6 Guinness world records. In future I am also planning to open professional academies for martial arts. In my life I did everything I could do to improve me and my family life style. And in future I am looking to improve and support the life of poor community of Pakistan. Due to my world records I have been offered from many countries to go there in education visa and residence visa but I denied those offers because I love to Pakistan so much. As I want to support and made Pakistan proud. Being a sports person Bruce Lee, Muhammad Ali and Mike Tyson are my inspiration. I am a motivational speaker at UCP, LUMS, COMSATS, M.A.O Collage, and other famous educational institutions and also have written articles and letters to editor in some famous newspapers of Lahore.
My love is Pakistan.