Never Ever Stop Exercising

Fitness is essential for every person to stay fit or healthy. Daily exercising and keep eating healthful, nutritious food is much more important as fitness. At least one hour or half an hour exercise for a day is getting body amazing, and it will change the lifestyle. In this blog, it explained about the full form of “FITNESS” is, and what the word fitness says to us and benefits of that. By starting exercising or in the beginning stage of exercising might feel some hardness or muscle pain. But always remember that if there is no pain, nothing we can achieve.

“No Pain, No Gain.”

Ingredients in FITNESS

F – Flexibility

The “F” of the Fitness means the “Flexibility.” not about gymnastic people. If we keep exercising daily, our body will be amazing, and the movement of our collection parts is more relaxed and will feel more comfortable. Flexibility mentions the variety of motion for a particular joint. The degree of flexibility that a person has is influenced by muscles and connective tissues, like ligaments and tendons. Stretching is a form of exercise that can become principal to increase in flexibility.

I – Inspirational

The beginning stage of exercising will feel painful and hard. That time our brain sometimes told us to stop the activity and go to bed, and this can happen in every person. The will power is very much essential to continue exercising daily, and the other most important thing is passion. The hardship will feel in every beginning. If we keep doing exercise daily with the pain and difficulty, the result will become incredible. After a week or two, the activity will inspire our daily life activities, and we will become happier.

 T – Transformation

The dictionary meaning of the word transformation is ‘ a marked change in form, nature, or appearance. ‘ So, here, transformation means to transform a thing into a new thing in appearance or nature. Fitness also doing the same change to our body. If we do regular exercise, surprising transform will happen to our body.

N – Nutrition

Nutrition is the process of obtaining the food necessary for health and growth. Exercising is vital for our body as well as nutrition also that much important for the body in everyday life. Do not use oily foods in every time of eating. Use more fruits and vegetable. The change will become more active and surprisingly. So, nutrition is a part of fitness to become a new person through fitness.

E – Exercise

Everything in fitness is running and exercise. So, a huge part of fitness will play by exercise. Do not ever stop exercise daily. Find at least a short time for exercising in our busy time. There are several types of exercising. The one necessary type is flexibility exercise. The more we become flexible, the more we become stronger.

S – Strength

The meaning of strength here is the strongness of the body. If our body gets more exercise, more flexible, and more nutrition, the more strength we become. It will affect the whole part of the body, especially the brain. If we do day-to-day exercise, the power of the brain will become stronger.

S – Success

Continuous fitness training, no longer we become a success. The motivation in our daily works will rise. The will power and the passion of everything we do become surprised change. Why are we waiting? What are we waiting?. To whom are we waiting? It is not late at night, proceeds action, and do not deliberate much. Believe me, buckle your shoes and start now.


Health and Fitness

Be Fit, Be Healthy

What do Fitness and Health mean?

Regular exercise improves health and fitness. Health is defined as a state of complete mental, physical and social well-being; not merely the absence of illness or infirmity. Fitness is the ability to meet the demands of the environment.

Why health and fitness so important?

Physical activity or exercise can improve your health and reduce the risk of developing several deceases like type 2 diabetes, cancer, and cardiovascular disease. Physically activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

What is the difference between Fitness and Health?

Health is the absence of decease both mentally as well as physically. Fitness is a state or condition of being physically active. Fitness is a result of general nutrition and proper conditioning, and fitness is a state of general physical and mental well-being.

How are fitness and health-related?

Health-related fitness; the definition of health-related fitness involves exercise activities that you do in order to try to improve your physical health and stay healthy, particularly in the categories of cardiovascular endurance, muscular strength, flexibility, muscular endurance, and body composition.

The five components that make up total fitness are;

  1. Cardiovascular Endurance
  2. Muscular Strength
  3. Muscular Endurance
  4. Flexibility
  5. Body Composition

Five simple tips for Fitness Success

  1. Exercise daily. Exercise daily for at least an hour.
  2. Eat the right foods and portion each meal. No matter how bad your stomach is telling you to do for candy over healthy food, try to stay away from sweets.
  3. Keep track of calories and food intake per day.
  4. Be sure to get sleep.
  5. Stay motivated.

What is Anxiety?

It is a short introduction of anxiety and types of anxiety disorders. Most of us are suffering this dangerous disease, but it has treatment if we willing to do.

What is Anxiety?

Definition of Anxiety

Anxiety is the mind and body’s reaction to stressful, dangerous, or unfamiliar situations. It’s the sense of uneasiness, distress, or dread you feel before a significant event.  A certain level of anxiety helps us stay alert and aware, but for those suffering from an Anxiety Disorder, it feels far from ordinary – it can be completely debilitating.


Types of Anxiety Disorders

There are many anxiety-related disorders, and they are divided into three main categories:

1. Anxiety disorders: Anxiety disorders are characterized by a general feature of excessive fear (i.e., emotional response to a perceived or real threat) and/or anxiety (i.e., worrying about a future risk) and can have negative behavioral and psychological consequences.

2. Obsessive-compulsive and related disorders: Obsessive-compulsive and related disorders are characterized by obsessive, intrusive thoughts (e.g., continually worrying about staying clean, or about one’s body size) that trigger similar, compulsive behaviors (e.g., repeated hand-washing or excessive exercise). These behaviors are performed to alleviate the anxiety associated with obsessive thoughts.

3. Trauma- and stressor-related disorders: Trauma- and stressor-related anxiety disorders are related to the experience of trauma (e.g., unexpected death of a loved one, a car accident, or a violent incident like war or sexual assault) or stressor (e.g., divorce, beginning college, moving).

Your anxiety disorder may be a Specific Phobia if you have a persistent and excessive fear of a specific object or situation, such as flying, heights, animals, toilets, or seeing blood. Fear is cued by the presence or anticipation of the object/situation and exposure to the phobic stimulus results in an immediate fear response or panic attack. The fear is disproportionate to the actual danger posed by the object or situation. Commonly, adults with specific phobias will recognize that their anxiety is excessive or unreasonable.

Excessive fear of becoming embarrassed or humiliated in social situations, which often leads to significant avoidance behaviors may be an indicator of Social Anxiety Disorder (SAD).  Find out more about social anxiety disorder – especially if your fear of social situations lasts for more than six months.

Post-Traumatic Stress Disorder (PTSD) is the most well-known trauma- and stressor-related disorder.  These are disorders that are related to the experience of trauma (e.g., unexpected death of a loved one, a car accident, combat, or a violent incident) or stressor (e.g., divorce, beginning college, moving).  This category also includes Acute Stress Disorder and Adjustment Disorder.  A full discussion of the symptoms and treatment of PTSD can be found here.

Generalized Anxiety Disorder (GAD) is characterized by excessive, uncontrollable worry over events and activities and potential adverse outcomes.  The anxiety and fear must cause significant distress or interfere with the individual’s daily life, occupational, academic, or social functioning to meet the diagnosis. The symptoms cannot be better accounted for by another mental disorder or be caused by substances, medications, or medical illness.  Find more information here about Generalized Anxiety Disorder.

Panic Disorder reflects the experience of sudden panic symptoms (generally out of the blue, without specific triggers) in combination with persistent, lingering worry that panic symptoms will return and fear of those panic symptoms.  Symptoms include recurrent expected or unexpected panic attacks that can last from a few minutes to up to an hour.  A list of symptoms, causes, treatments, and more details about Panic Attacks and Panic Disorder can be found here.

Obsessive-Compulsive Disorder (OCD) is one of several related disorders that share specific characteristics.  Repeated and persistent thoughts (“obsessions”) that typically cause distress and that an individual attempts to alleviate by repeatedly performing specific actions (“compulsions”). Examples of common obsessions include fearing that failing to do things in a particular way will result in harm to self or others, extreme anxiety about being dirty or contaminated by germs, concern about forgetting to do something meaningful that may result in adverse outcomes or obsessions around exactness or symmetry. Examples of common compulsions include checking (e.g., that the door is locked or for an error), counting or ordering (e.g., money or household items), and performing a mental action (e.g., praying).  Other disorders included excoriation (skin-picking), hoarding, body dysmorphic disorder, and trichotillomania (hair-pulling).

Other categories of anxiety disorders include Separation Anxiety Disorder, Selective Mutism, and Agoraphobia as well as diseases that are substance-induced or are a result of other medical conditions.


Tanja Jovanovic, P., Abigail Powers Lott, P., Vasiliki Michopoulos, P., Jennifer Stevens, P., Sanne van Rooij, P., Sierra Carter, P., Jessica Maples Keller, P., Yvonne Ogbonmwan, P. and Anaïs Stenson, P. (2019). What Is Anxiety & How To Treat It – Anxiety Definition. [online] Anxiety.org. Available at: https://www.anxiety.org/what-is-anxiety [Accessed 1 Sep. 2019].

Mini Workouts to do at your Desk (Part 2)

Exercises to do at your desk

Stretching is fantastic, and it’s something you should include in your office work out plan, but what if you’re ready to take things to the next level? Check out the following exercises.

1. Walk/Jog/Run in place

30 to 45 seconds. 3 to 5 times. This one is as simple as it sounds. Stand Up from your chair and get to it. Anyone can do this one; you are in control of the intensity based on the pace you choose. Want an even more significant challenge? Bring your knees up to the waist level.

2. Squats

From your chair, stand up, sit back down and repeat ten more times. Simple!

3. Pretend jump rope

Hop on both feet at once, or alternate. Increase the intensity by adding the arm movements you would do if you had a rope.

4. Calf Raises

Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing in your toes. Slowly lower yourself back to the level. Do three sets of 10.

5. Glute Squeeze

This is an isometric move. Squeeze your glutes as hard as you can and hold for 10 to 30 seconds.

6. Shoulder Press

Look around the office and find an old phone book or a ream of paper, something that weighs a few pounds. Hold it at shoulder height and then raise it all the way overhead. Ten reps. Three times.

Ideally, you should get up from your desk at least once an hour, even if it does not exercise to do at your office. Set the alarm to remind you to stop squinting at that excel worksheet and get up and move. Walking for just two minutes an hour can reduce the adverse effects of sitting.

Mini Workouts to do at your Desk (part 1)

On average, we spend about 9.5 hours a day sitting. Compare that to a 7.5 hours of sleep we are getting on average, we are doing a lot of sitting.

Little changes here and there can go a long way on keeping you healthy and happy.

Stretch at your desk

1. Rubber neck

Sit-up tall and drop your right ear down towards your right shoulder (you don’t have to touch it) and hold for a few seconds and repeat for the left side.

2. Reach for the stars

Interlace your fingers and reach up towards the sky, as high as you can, keeping your palms facing up towards the ceiling.

3. Look around

Turn your head the left and try and look over your shoulder and hold for a few seconds, repeat on the right.

4. Bobble head

Drop your chin down towards your chest and gently roll your head from side to side.

5. Shrugs

Raise both shoulders towards your ears and hold for a few seconds and release repeat a few times for good measure.

6. Chest opener

Brings your hands behind your back, press your palms together, sit up tall and hold for 5 to 10 seconds.

7. Seated toy soldier

Sit up tall and extend your right arm up towards the ceiling. Straighten your left leg out and raise it as you bring your right arm down and try to touch your left foot. Do 8 to 10 on each side.

8. Knee hugger

With a bent knee, lift your right leg and grab it with your arms and pull it in as close to your chest as you can. Hold for 5 to 10 seconds and make sure and do it on the left side too.

9. Reach and bend

Extend your right arm over your head and reach out as far as you can to the left and gently bend over. Hold for a few seconds and do it on the other side.

10. Knee press

This one stretches out the glutes. With your right ankle on your left knee, gently press against the right knee a few times. Of course, after done with the right side, be sure and give the left side some life, too.

Ideally, you should get up from your desk at least once an hour, even if it does not exercise to do at your office. Set the alarm to remind you to stop squinting at that excel worksheet and get up and move. Walking for just two minutes an hour can reduce the adverse effects of sitting.

How to get better at asking questions?

Judge a man by his questions rather than his answers.


Curiosity tends to take a backseat soon as you advance in your career. The powerful unique tool that unlocks the value in organizations and other fields of life is indeed a great questioning.

Whether it’s about your job, business, career, relationships, if you want to move forward, you need to get better at asking questions. Asking the right questions not only forms strong relationships but also provides us with the opportunities to learn something new and excel in our careers.

Most people are not capable of asking the right questions, or they don’t pose their inquiries optimally, whereas some people are emotionally intelligent, and their natural inquisitiveness makes them great individuals for asking better questions than others.

The good news is, getting better at asking questions is indeed a learned skill, and you can learn to get better at asking questions. Here is how;

Plan your question

Before you are going to meet someone, outline the sequence of your related questions, and highlight the information goals that you seek. Cue your notes that will help you to follow the conversation.

Realize what you want to discover in the meeting, and plan likewise by probing some baseline questions to begin the conversation ahead. You can also modify the list as your meeting progresses.

Ask questions in brief

Try to be brief while asking questions. This can be done by deciding on your purpose or goal for asking the problem and try to be structured while questioning. You should determine before what kind of questions you are going to ask.

Flooding too many questions all at once can create confusion, and you might not be able to gather as much information as you might be expecting, or it might lead to incomplete answers. Try to craft short questions that cover a single point each to get more complete solutions.

Ask relatable questions only

It’s better to ask relatable questions instead of asking irrelevant ones. Don’t ask the item if you feel like the answer coming from that question is something that doesn’t matter much. Avoid appearing resistance to another person by asking an irrelevant question, and respect other person’s attention and time in any setup.

If you have so many questions to ask, build a hierarchy of items that initiates with a more significant picture loading to the specific ones using follow-p questions. Asking a relevant and right question is very crucial to any conversation.

Don’t ask repetitive questions

Asking repetitive questions over and over again only reflects your stress, anxiety, boredom, memory loss, and confusion. Another person might become inclined to think that you are deliberately trying to annoy him or waste his time. Repetitive questioning can sometimes get an extremely unpleasant experience that makes the conversation irritating and tiring for both the parties as you tend to be discussing the same topic over and over again.

It’s a deal for planning before what you need to ask and combine any questions that seem to acquire the same information. Instead of having a weak conversation having lots of repetitive questions, try to be more structured and have an empowering interview that leaves an impact of your strong personality.

Don’t interrupt

Once you have planned all the questions, you need to ask, one of the most crucial steps people forget is to avoid interruption. Sometimes people are doing it so involuntarily that they didn’t know how much he other person is getting frustrated and annoyed.

If you keep on interrupting someone, he will feel disrespected, annoyed and irritable, so it’s better to listen to the full answer to your question first before flooding with bundles of items to the other person. To let your conversation flow naturally, you can frame your next question to asked accordingly instead of hammering through your planned agenda.

Can Fitness Control Depression?

Being depressed often feels like carrying a heavy burden, but you are not alone in this struggle. Millions of people in the world suffer from some form of depression every year, making it one of the most common mental disorders.

Depression is more than just feeling sad. It is a hard feeling experience that happens every person in the world. Depression feeling is not easy to control without any help. Some times people get relief from counselors, some times from some trusted friends living with. But these types of assistance are not permanent. It can happen again after some days.

Everybody gets busy with their daily works. Most of the men are getting depression from their work as well as from family problems. Women to get grief from family and some times from husbands who live married existence. But the thing is every question has an explanation.

The best treatment that I found for depression is fitness and healthy nourishment. Daily exercise is much more help for our health in many ways. Fitness helps to grow our body parts. It improves blood circulation. Give some time for exercising in your busy schedule. Trust me; all the problems run away, and you will be motivated and feel fresh the whole day.

President: Education is the best investment

Sep 05, 2019 14:53

President Ibrahim Mohamed Solih has stated that the best investment is to provide educational opportunities for the young generation. 

The President was speaking at 50th-anniversary celebrations of N. Miladhoo school and stated that every island needed experienced specialists in every sector. The President noted that with every medical center on every island, doctors, nurses, and engineers also required.

“Education is the beginning of every human need. Doctors, nurses, engineers, and teachers can only be created by studying in that sector,” said the President.

The President stated that if the country wanted to transform into a developed country, education was the key to it. No matter how rich a country gets, if the people do not seek knowledge, the country will never get developed, stated the President.

The President also noted that parents do not have to go into debt to provide education for their children and that it was a responsibility of the government to do this.