Nicole L. Campbell: Core exercises strengthen your core muscles, including the muscles in your abdomen and back. You can do many core exercises with a fitness ball. Let’s try the abdominal crunch.
Sit on the fitness ball with your feet resting on the floor, about hip-width apart. Keep your back straight, and cross your arms on your chest.
To begin the exercise, tighten your abdominal muscles. Lean back until you feel your abdominal muscles contract, and hold for three deep breaths. Then return to the starting position.
If you’re just starting out, repeat the exercise five times. Remember to breathe freely and deeply throughout the exercise, and keep your abdominal muscles nice and tight. As you get stronger, gradually increase to 10 to 15 repetitions.
While it’s well known that the elderly and those with compromised respiratory systems are at a greater risk of contracting and dying from coronavirus, less discussed is the fact that obesity and diabetes can also make people more susceptible.
“Patients with diabetes are more susceptible to severe complications from viral infections of any kind, and as a result, are considered a high-risk population for COVID-19,” says Rocio Salas-Whalen, MD, of New York Endocrinology. “Due to the pathophysiology of diabetes, patients can take longer to heal, putting them at risk for developing complications from the virus. This is true with any type of infection in diabetes.”
If someone can love you through the years Catch most of your falling tears, Help bad things seem not so bad Forgives you even when you make them mad Shares with you their dreams and wishes Helps you put away the dishes Listens when you need them to That’s the one who’ll be real and true. Cherish them Forgive them Hold their hand for apparently no occasion Sport them like the latest fashion. Love can be great Take time to appreciate it. Make a world for them to stay in Not a mess that hurts deep within. You’ll be much happier, stronger, and tall When you help them succeed instead of fall. Love is a gift And the people that give it. MwsR
Home alone with a lot of energy? Deep cleaning will make you feel like you’ve achieved something and leave you more at ease in your own home.
I’m not talking about a standard clean like you’d do every week. Sure, you’ll probably need to do that too, but when you’ve got a few spare hours, try tackling the stuff that never gets done.
Clean the fridge. Dust the skirting boards. Soap down the walls and get rid of those grubby marks and fingerprints.
Sort out the things you’ve become blind to but that are subconsciously getting on your nerves.
You’ll be sure to feel far more comfortable in your home environment.
2. Clean the windows
Whether or not you see this one as a metaphor for life, it’s an incredibly satisfying job. One that you’ll reap the benefits of for weeks.
Pay someone to do the outside as, let’s be honest, no one has the time, patience, or necessary tools for that, but the inside of your windows is down to you… and it’s probably been a very long time since you cleaned them.
You’ll need plenty of elbow grease and time to do a good job.
3. Have a clear out
Overflowing cupboard? More shoes than you can shake a stick at? Bookshelf stuffed to bursting point?
Our modern society is far too concerned with stuff, and the rate at which we accumulate it can quickly leave us feeling like we’re drowning in it.
Pick one thing to sort through, like your kitchen cupboard or your underwear drawer. Get rid of anything you don’t need or is past its best, and then organize what’s left.
4. Fix something
You know the thing that broke last year and you still haven’t fixed? Now’s the time!
If it’s something serious, you might want to consider leaving it to a professional, and using your free time to look up and contact one. But if it’s something you can do by yourself – perhaps with YouTube’s help – give it a go.
5. Do the laundry
You might think you’re bored, but I wouldn’t mind betting there’s a pile of unwashed clothes that could really do with your attention.
You’ll be thankful you dealt with them when you suddenly find yourself so busy there’s no time for hanging clothes out to dry.
Treat Yourself
1. Have a bath
Is there a bath in your house? Run those taps and dig out the bubble bath from the back of the cupboard. Go all out. Stick on some music, or your favorite podcast. Light candles and incense.
Grab a book, if you can trust yourself not to drop it. Hey, you could even treat yourself to some chocolate or wine… or both. Use this time to utterly pamper yourself and relax those tense muscles.
2. Body maintenance
Let’s face it, we all have times when we let our personal grooming slide a little, whatever our gender.
Life gets busy, and we have a million and one things to do. So, that one time you find yourself kicking your heels, have a maintenance session.
Shave, wax, pluck, exfoliate, moisturize… do whatever it is you want/need to do. It will empower you and boost your confidence.
3. Face mask
This isn’t just one for the women amongst you. Guys, if you’ve never tried a face mask before, now’s the time to start.
As well as working wonders for your skin, there’s something incredibly relaxing about the sensation of a face mask.
If you’ve not got a shop-bought one to hand, don’t panic! There’s still no need to leave the house. You can make all kinds of face masks from things you already have in your fridge and kitchen cupboards.
My personal favorite is mashed up avocado with a dash of lemon juice and olive oil.
4. Call a friend
Is there someone that doesn’t live nearby and you hardly ever see, but always puts a smile on your face? Call them, or FaceTime them. Spend a few hours catching up and putting the world to rights.
5. Take a nap
We’re pretty much all sleep-deprived these days, with our hectic work and social lives. And it’s bad news for our mood.
So if you have a few hours to spare, why not make up for all those days you’ve burnt the candle at both ends?
Work On Yourself
1. Meditation
Time to yourself? Well, that means you’ve got no excuse not to try meditation at long last.
Meditation means actually taking the time to listen to your mind and body, quietening all the thoughts that rush around your head every second of every day.
It can be incredibly beneficial for anyone, but especially for those who are going through a tough time in life or feel like happiness is eluding them.
Try a guided meditation video, or one of the many apps that are out there.
2. Start a course
Is your brain in need of a workout? There are all kinds of free courses available online which will expand your horizons and open your mind to a whole new world of knowledge.
Use your free time to find a course that interests you and get started with it whilst you’re excited about it!
3. Learn a language
Okay, so this isn’t something you can do in just a few hours, but you can find a method that suits you and get started.
Commit to spending a certain amount of time learning a new language from scratch, or refreshing your memory of one you’re already familiar with.
4. Read a book
We all spend far too much time looking at screens these days, and not enough time looking at pages. Not that you can’t read a book on a screen, of course.
If it’s been a while since you’ve read a book, or you don’t normally read at all, try spending a few hours submerged in a story.
Sit in a comfy chair with a cup of tea in hand and get lost in another world. Whether it’s an old favorite or a brand-new adventure, nothing comes close to the feeling of being absorbed in a good book.
5. Read the news
With the state of the world these days, it’s very easy to bury your head in the sand and just refuse to engage, but it really is important to keep up to date with what’s going on.
See what’s been happening in the last week, or take a deep dive and educate yourself about a situation you’ve never quite understood.
At 4 a.m. on March 28, 1979, the worst accident in the history of the U.S. nuclear power industry begins when a pressure valve in the Unit-2 reactor at Three Mile Island fails to close. Cooling water, contaminated with radiation, drained from the open valve into adjoining buildings, and the core began to dangerously overheat.
The Three Mile Island nuclear power plant was built in 1974 on a sandbar on Pennsylvania’s Susquehanna River, just 10 miles downstream from the state capitol in Harrisburg. In 1978, a second state-of-the-art reactor began operating on Three Mile Island, which was lauded for generating affordable and reliable energy in a time of energy crises.
After the cooling water began to drain out of the broken pressure valve on the morning of March 28, 1979, emergency cooling pumps automatically went into operation. Left alone, these safety devices would have prevented the development of a larger crisis. However, human operators in the control room misread confusing and contradictory readings and shut off the emergency water system. The reactor was also shut down, but residual heat from the fission process was still being released. By early morning, the core had heated to over 4,000 degrees, just 1,000 degrees short of meltdown. In the meltdown scenario, the core melts, and deadly radiation drifts across the countryside, fatally sickening a potentially great number of people.
As the plant operators struggled to understand what had happened, the contaminated water was releasing radioactive gases throughout the plant. The radiation levels, though not immediately life-threatening, were dangerous, and the core cooked further as the contaminated water was contained and precautions were taken to protect the operators. Shortly after 8 a.m., word of the accident leaked to the outside world. The plant’s parent company, Metropolitan Edison, downplayed the crisis and claimed that no radiation had been detected off plant grounds, but the same day inspectors detected slightly increased levels of radiation nearby as a result of the contaminated water leak. Pennsylvania Governor Dick Thornburgh considered calling an evacuation.
Finally, at about 8 p.m., plant operators realized they needed to get water moving through the core again and restarted the pumps. The temperature began to drop, and pressure in the reactor was reduced. The reactor had come within less than an hour of a complete meltdown. More than half the core was destroyed or molten, but it had not broken its protective shell, and no radiation was escaping. The crisis was apparently over.
Two days later, however, on March 30, a bubble of highly flammable hydrogen gas was discovered within the reactor building. The bubble of gas was created two days before when exposed core materials reacted with super-heated steam. On March 28, some of this gas had exploded, releasing a small amount of radiation into the atmosphere. At that time, plant operators had not registered the explosion, which sounded like a ventilation door closing. After the radiation leak was discovered on March 30, residents were advised to stay indoors. Experts were uncertain if the hydrogen bubble would create further meltdown or possibly a giant explosion, and as a precaution, Governor Thornburgh advised: “pregnant women and pre-school age children to leave the area within a five-mile radius of the Three Mile Island facility until further notice.” This led to the panic the governor had hoped to avoid; within days, more than 100,000 people had fled surrounding towns.
On April 1, President Jimmy Carter arrived at Three Mile Island to inspect the plant. Carter, a trained nuclear engineer, had helped dismantle a damaged Canadian nuclear reactor while serving in the U.S. Navy. His visit achieved its aim of calming local residents and the nation. That afternoon, experts agreed that the hydrogen bubble was not in danger of exploding. Slowly, the hydrogen was bled from the system as the reactor cooled.
At the height of the crisis, plant workers were exposed to unhealthy levels of radiation, but no one outside Three Mile Island had their health adversely affected by the accident. Nonetheless, the incident greatly eroded the public’s faith in nuclear power. The unharmed Unit-1 reactor at Three Mile Island, which was shut down during the crisis, did not resume operation until 1985. Cleanup continued on Unit-2 until 1990, but it was too damaged to be rendered usable again. In the four decades since the accident at Three Mile Island, not a single new nuclear power plant has been ordered in the United States.
Mws R Writings 
