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Weight loss: Does Jogging do the work?
Jogging helps you burn calories and elevates your metabolism both during your exercise session and after. For those looking for ways to lose weight, aerobic exercise of moderate intensity like jogging is a convenient, inexpensive option. Just remember to combine it with strength training that builds muscle mass a couple of times a week for best results.
Losing just 5 to 10 percent of your body weight when you’re overweight can have far-reaching benefits for your health. Calorie counting and cutting food intake may help you lose some of those extra pounds, but to lose weight the healthy way – and keep it off – you need to also include some exercise. And jogging is a great way to get in some exercise without breaking the bank.
Weight Loss With Aerobic Exercise
As the American Council for Exercise explains, aerobic exercise is a good way to kickstart weight loss. You can get your metabolism going as you jog, but what’s even better is that aerobic exercise keeps that metabolism elevated even after you stop working out. How long and at what level it stays at depends on just how intense your workout has been. Because your body is burning more calories not just during but after you finish jogging, you can knock off the extra weight without going on an extremely low-calorie diet that could also rob your body of vital nutrients.
For those who are aiming at weight control, even a 15-minute session thrice a week may do. Build up gradually to a half hour session of aerobic activity like jogging. Aim at four sessions a week, five if you can manage that. If you need to lose a lot of weight, that number will have to be much higher, as you’ll find in the next sections. The WHO and the American Heart Association both recommend that all adults get in about 150 minutes of moderate-intensity exercise every week. And jogging can help you hit that number as you work towards your weight loss goals.
Why Jogging?
One reason many people are able to stick with jogging over other forms of exercise is because it also has psychological benefits Some may enjoy the experience of running in the outdoors, getting some fresh air, or interacting with others as they jog. It is also a form of aerobic exercise that doesn’t need you to sign on for a class at a specific time of day. So you’re left with little excuse to skip a workout even if your routine changes a bit. From a health and weight loss perspective, studies have found that jogging can help reduce obesity and improve lipid profiles.
How Many Calories Do You Burn With Jogging?
How many calories you burn will depend on how fast you jog and also for how long you exercise, plus your body weight. For instance, jogging at 5 mph enables you to burn anywhere from 240 to 355 calories depending on your body weight. The good news if you’re trying to lose weight is that if you’re heavier, you stand to burn more calories for the same level of intensity of workout. So while a 125 pound person loses 240 calories, a 185 pound person loses 355 in the same half hour.
How Many Minutes Of Jogging Actually Help Weight Loss
According to the National Institutes of Health, for weight control, you may need anywhere from 150 to 300 minutes of moderate intensity activity like jogging, every week. If you need to lose more than 5 percent of your body weight or keep off weight you have managed to lose, you may need to up that number beyond 5 hours a week. This might mean you will need to do some form of aerobic exercise every day, or that you may have to do longer sessions of jogging than someone who has to lose less weight. It will boil down to the math of how many calories you’re consuming versus how many you can burn off.
Why You Also Need Weight Training
Besides jogging, it is a good idea to include resistance or strength exercises. Try using the large rubber resistance bands, lift weights, or do crunches and push-ups. These help you strengthen the muscles in your body. Contrary to hearsay, this does not cause you “bulk up”. In fact, strength training can actually help you build more muscle in your body. Muscles burn calories even when you aren’t exercising or doing any physical activity. So . increasing the muscle mass in your body, you stand to increase the amount of calories your body burns both when at rest as well as when you are active. Focus on strengthening your abdomen and lower back, as well as trunk, arms, legs, shoulder, chest, and upper back.
Health authorities in the United States as well as the UK recommend that everyone do strength training exercises twice a week in addition to the 150 minutes of aerobic exercise. So don’t rely on jogging alone to lose and keep off that weight. Instead, work out a regimen that sees you working various muscle groups to build muscle mass some days of the week. And keep up your aerobic activity like jogging on other days for burning off calories.
Source: withinnigeria.com
September 26, 2019
Nigerian Navy hands over 7 suspects to NSCDC in Lagos
Our Reporter
The Nigerian Security and Civil Defence Corps (NSCDC), Lagos command, has said another seven suspected Premuim Motor Spirit (PMS) illegal dealers have been handed to the command by the Nigerian Navy.
The Spokesperson for NSCDC, Lagos command, Mrs Kehinde Bada-Okoli, who disclosed to newsmen on Wednesday said the suspects are all male.
Bada-Okoli, said some of the items recovered from the suspects includes 80 drums of 250 litres of PMS and 100 of 250 liter empty drums.
“Other items recovered included two 50 Horse Power (HP) outboard engines, one pumping machine and one 50 HP spare machine,” she said.
She said the suspects would be handed over to the appropriate agency for further investigation and prosecution.
The NSCDC spokesperson said that the corps would not rest on its oars in carrying out its mandate of protecting critical infrastructure as well as lives and property, towards ensuring a crime-free Lagos.
She enjoined the populace to avail the Corps and other security agencies with necessary intelligence information to rid the state of all forms of crimes,” she said.
(NAN)
September 26, 2019
Gov. Ugwuanyi launches one-stop mobile intra-city transport platform
Our Reporter
Gov. Ifeanyi Ugwuanyi of Enugu State on Wednesday launched a General System on Mobile Communication (GSM)-based platform for transportation in the state.
The platform, known as ‘Opay’, is a one-stop mobile-based system for payment and transportation.
Ugwuanyi, who was represented at the launch by the Permanent Secretary, Ministry of Transport, Mr Ogbonna Idike, said that the new intra-city transport system would enhance the safety and security of commuters.
The governor encouraged residents of the state to embrace the platform, adding that more sensitisation needed to be done on the system.
“It is our desire to consolidate on the successes of the OPay transportation system in Enugu and for more sensitisation to be carried out for both tricycle riders and the users.
“We are looking at programmes that will take the state to another level. So, the Opay transportation platform is not seen as a short time empowerment module for the people,” he said.
The governor said that such system of transportation would enhance the security of life and property of the people as well as streamline the activities of tricycle operators in the state.
He, however, assured that the new system had neither taken over the affairs of the Ministry of Transport nor the leadership of Keke Riders Association in the state.
Ugwuanyi said that the Opay transportation platform would provide sources of livelihood to most young people in the state.
Earlier, the OPay Director of Business, Mr. Moses Awolowo, said that the reason for the official launch of the platform was to enhance government support for their operation.
Awolowo said that the state ministry of transport and the keke riders association were fully involved in the scheme in order to manage the relationship between the riders and the government.
“We operate totally with technology, our riders have smartphones to work with and are trained to obey traffic rules and regulations.
“Every tricycle operator in our riders’ system is verified in order to avoid any criminal acts,” Awolowo said.
Also, the Chairman of Keke Riders Association of Enugu State, Mr. Benjamin Ikah, said that their members were happy with the collaboration with the management of Opay.
Ikah, who said that tricycle operators in the scheme were verified for safety and security purposes, thanked the state government and the OPay management for such incredible opportunity to do business.
The Opay platform which is modelled along Uber has become one of the most patronised means of intra-city transport in Enugu township. (NAN)
September 26, 2019
Dokubo, Kagame others for Africa Sustainable Development award
The Special Adviser to the President on the Niger Delta and Coordinator of the Presidential Amnesty Program, Prof. Charles Dokubo has been named as one of the recipients of the 2019 edition of the Africa Sustainable Development Award (ASDA), Peace Building Category.
The award is dedicated to recognizing and rewarding the efforts of distinguished Africans who have made unique contributions to development in their countries.
In a letter sighted by our correspondent, the Chairman of the screening Committee for the Award and Executive Director, Northern Ghana Aid, Mr. Mustapha Sanah, stated that Dokubo was nominated for the Peace Building category.
According to the letter, the committee received several nominations across the continent from different sectors but later narrowed down to Dokubo as a result of his efforts through the amnesty program which has sustained peace in the Niger Delta region.
“We are pleased that you have been able to sustain the successful implementation of the re-integration aspect of the program which has seen many ex-agitators to transit to start earning their own money,” the letter read in part.
The amnesty programme has successfully complemented the efforts of President Muhammadu Buhari’s administration through various intervention program put in place to address unemployment across the country.
The programme has secured several jobs for beneficiaries of the program across oil servicing firms, aviation sector, hospitality management and underwater welding.
Under the leadership of Dokubo, about 23 technology incubation centres are already underway for cluster manufacturing by Agro Trained beneficiaries’ program under the Train the Trainers Initiative.
The amnesty program has directly contributed to boosting the economy of the country through increased oil production and minimal disruption in supply of crude oil to refineries across the country.
Other nominees for awards include His Excellency Paul Kagame, President of Rwanda; Former President of Botswana and Mo Ibrahim Laureate, Mr. Festus Mogae; Dr. Afari-Djan former Chairman of Ghana Electoral Commission, Madam Mary Chinery Hesse, Chancellor of University of Ghana and others.
Northern Ghana Aid is a development organisation working across the continent to build peace across the continent. An investiture will be held on Tuesday 29th of October in Accra, Ghana.
September 26, 2019
Don’t speak evil of country; Okowa tells Nigerians
Our Reporter
Gov. Ifeanyi Okowa of Delta has charged Nigerians to resist the temptations of speaking evil of the country and its leaders.
The governor gave the advice on Wednesday at the opening of the Standing Committee of the Church of Nigeria; Anglican Communion at St. Peter’s Cathedral Church, Asaba.
The session, which was chaired by the Primate of the church, the Most Rev. Nicholas OKoh, had as its theme as “Fight the Good Fight of Faith”.
The governor said that words were spiritual and that through faith the country could be transformed,
He said that there was a need for the church to teach its followers how to release faith unto good works.
He said many children of God were good at praying and exercising their faith for finances, healing, children and material blessings but lacked faith to pray for the country and its leaders for transformation.
“I conclude my brief remarks by noting that we need to also teach the flock to release their faith for the purpose of national development and peaceful coexistence among Nigerians.
“We are not often as determined and steadfast in exercising faith for a transformed Nigeria as we are when it comes to our personal needs.
“When it comes to politics and governance we must also embrace – and exercise – the spiritual discipline of walking by faith, not by sight.
“Hence, we must resist the temptation, no matter how strong, to join those in the habit of continually condemning and speaking evil of the country and its leaders.
“It is impossible for us to pray right and then speak wrong. What happens after prayer is as important, if not more important, than the actual prayer.
“Our words as Christians are powerful. Negative words carry the power to invalidate our prayers and derail our expectations.
“So, let us all take heed and begin today to speak healing, peace, prosperity, progress and accelerated development to Nigeria,” Okowa said.
In his address, Okoh decried the increasing level of insecurity in the country and urged the government to direct the fight towards the sponsors of the heinous crime against the people.
He charged government at all levels to urgently implement the approved new minimum wage to address the plight of workers.
Okoh charged the government to create conducive environment for the businesses to thrive, fix the economy, power, transportation system and diversify the economy to ensure peace in the polity.
“Posterity will not forgive us if we forget Leah Sharibu, the Chibok girls and many others in the captivity of Boko Haram and others.
“Our youths today have become tools in the hands selfish privileged few because of idleness.
“Reviving the economy is one viable solution to sustainable development that will keep majority of Nigerian youths in the country,’’ he said.
The primate said the theme of the meeting concerned all, adding that, “Good Fight of Faith” demanded spiritual discernment.
“We must beware of obstacles to victory like greed, selfishness ambition, division, sin, heretic doctrines and the likes.
“The Bible admonishes that “nothing is done through selfish ambition or conceit, but in lowliness of mind let each esteem others better than himself,” Okoh said.
The host bishop, the Rt. Rev Justus Mogekwu, in an address of welcome, thanked everyone and the Standing Committee for giving Delta the opportunity to host the meeting.
He said the times were challenging and that all Christians must brace to the fight and not succumb to trials.
According to him, the threats in the world today point to the fact that time is running out.
He said that insecurity and what was happening even to the Church was a sign that the devil had penetrated the Church.
Mogekwu, however, charged Christians to remain steadfast and use the Bible as the standard to uphold the truth.
Following the opening, the Standing Committee will go into technical sessions until Friday. (NAN)
September 26, 2019
Research shows loneliness kills faster than obesity
A report which was published on NYpost.com reveals loneliness kills faster than obesity and should be considered a public health risk, experts have warned.
Wow! this means you are not helping yourself by choosing to remain single and without a partner!
Those with bad social connections have a 50 percent increased risk of early death compared to those with good social connections, a review of studies on loneliness suggests.
Researchers in the US looked at 218 studies into the health effects of loneliness and social isolation.
They discovered that social isolation raised a person’s risk of death by half compared to obesity, which raised the risk of death by just 30 percent.
Dr. Julianne Holt-Lunstad, lead author and professor of psychology at Brigham Young University, said: “Being connected to others socially is widely considered a fundamental human need, crucial to both well-being and survival.
“Extreme examples show infants in custodial care who lack human contact fail to thrive and often die, and indeed, social isolation or solitary confinement has been used as a form of punishment.
“Yet an increasing portion of the US population now experiences isolation regularly.”
Feeling lonely is thought to make people feel worse mentally and physically — and those who are lonely tend to suffer worse symptoms when they are unwell than those who aren’t.
A recent survey by Granset, the over-50s social networking site, found that almost three-quarters of older people in the UK are lonely and most have never spoken to someone about how they feel.
It also discovered that about 70 percent said their close friends and family would be surprised if they said they were lonely.
Recent Office of National Statistic stats show Britain is the loneliest country in Europe.
And, according to the Campaign to End Loneliness, the UK’s loneliness epidemic costs business $26 million per year for the costs associated with health outcomes and sick days.
Holt-Lunstad added: “There is robust evidence that social isolation and loneliness significantly increase risk for premature mortality, and the magnitude of the risk exceeds that of many leading health indicators.
“With an increasing aging population, the effect on public health is only anticipated to increase.
“Indeed, many nations around the world now suggest we are facing a ‘loneliness epidemic.’
“The challenge we face now is what can be done about it.”
She suggested greater priority be placed on research and resources to tackle loneliness such as social skills for children in schools.
Previous research has suggested that solitary adults reported much more severe symptoms when they were unwell.
A study by Rice University in Texas found that, while they were no more likely to catch a cold, lonely adults felt far worse when they did.
Experts said GPs should factor in a patient’s social circumstances when treating them.
Source: withinnigeria.com
September 26, 2019
Ex-customs PRO, Bello bags NUJ award in Katsina state
The Nigeria Union of Journalists (NUJ), Katsina State Council has honoured the former Public Relations Officer, Nigeria Customs Service (NCS), Alhaji Usman Bello for his contributions to the development of media industry in Nigeria.
The NUJ State Chairman, Alhaji Buhari Mamman said while presenting the award that the council identified Bello among the state indigenes who contributed to the development of media industry for the honour.
He said that Bello deserved the honor for the significant roles he played when he was the PRO, Nigeria Customs Service.
Mamman further said that Bello was among the longest serving Customs Public Relations Officers, who performed his duty effectively by projecting the good image of the service during his time.
“Bello, when he was Customs PRO, he established a cordial relationship with the public in general, that is what earn him this recognition,” he said.
According to him, it was because of his wonderful performance that he was chosen and sent to the famous National Institute for policy and Strategic Studies, Kuru, Jos in Plateau State.
Bello was born in Kankara, Katsina State on Sept. 1,1957.
He was enlisted into the Nigeria Customs Service (NCS) as Cadet Assistant Superintendent of Customs in 1982; he served in various capacities in the Nigerian customs service including the PRO.
He served as comptroller in charge of Eastern Marine Command, Port Harcourt, from where he retired in 2017.
After his retirement, the Katsina Emirate Council, conferred a traditional title of “Kanwan-Katsina”, the District Head of Ketare on Bello in recognition of his immense contributions to the development of the state and the country at large.(NAN)
September 26, 2019
UNICEF renews commitment to support Nigeria in education, health, sanitation sectors
Our Reporter
The United Nations Children Funds (UNICEF) has pledged to continue to support the education, health and sanitation programmes of the present administration to enhance the living condition of Nigerians.
Mr Maulid Warfa, the UNICEF Chief Field Officer in charge of Kano, Katsina and Jigawa States, made the pledge on Wednesday in Katsina, when he paid a courtesy visit to Gov. Aminu Masari.
He told the governor that he hails from Ethiopia, who moved to Nigeria as UNICEF Chief Field Officer from Iraq.
Warfa commended Masari for being a champion of education since he became the governor of the state.
He said that UNICEF was ready to work with the state government to achieve successes in all the sectors to enhance the living standard of the citizens.
Responding, Gov Masari, emphasized on the need for UNICEF to continue executing laudable programmes under the Sanitation, Hygiene and Water in Nigeria (SHAWN), education as well as health sectors to improve the well-being of Nigerians.
The governor assured that the partnership between UNICEF and Katsina State government would continue for meaningful development of the state.
He told the chief field officer that of recent, Katsina State had been grappling with insecurity challenges, stressing that there is the compelling need for UNICEF to key in and contribute towards overcoming the problem.
He said the problem was further aggravated by total absence of both Islamic and Western education for heardsmen living in the frontline local governments bordering Rugu forests.
Masari expressed optimism that UNICEF had the capacity to come up with various interventions to assist the state government in tackling banditry and other heinous crimes.
“In the last few weeks, the government had been trying to ensure that normalcy return in some parts of the state.
“Following the government efforts on peace initiative with bandits, the government can now go into the forest to implement the interventions on education, healthcare, earth dams and grazing reserves for herdsmen,” he said.
He noted that interventions from donor agencies would help to provide herdsmen with water and pastures to make their life meaningful.
He said that would go along way in raising productive animals that would provide enough meat and milk to people.
Masari expressed the readiness of the state government to reopen schools closed as a result of the banditry as relative peace had returned to the front line local governments.(NAN)
September 26, 2019
#BBNaija: Day 87: Dining With The Stars
As part of the celebrations for the top ten finalists, Biggie treated the Pepper Dem Gang to an exquisite dinner with Nigerian stars.
What’s a dinner date without glam outfits? Well, Biggie understands what it means to be a Pepper Dem Housemate, which is why he gifted them with gorgeous outfits, courtesy of Moiselle Clothing.
Now, imagine going on a dinner date with Mr Ibu, Patience Ozokwo, Mai Atafo, Osa Ighodalo, Chinedu Ikedieze, Dakore Akande and Lala Akindoju? Quit imagining and see how it went down through our eyes…
Moiselle Clothing came through with the finest corporate wears, befitting for the celebratory occasion. What other way to dine with the stars, right?
Now, this is ‘how star do’.
“Who could it be?” This question was the song of the night as the Housemates kept wondering and guessing. You were not left out in the guess which left AdukeAde wondering who exactly Biggie was bringing to dinner.
Imagine the surprise on their faces as they saw some of Nigeria’s finest in the entertainment industry. The screams that met their arrival sure made Patience Ozokwo, Chinedu Ikedieze, Mai Atafo, Osas Ighodalo, Dakore Akande, Lala Akindoju and Mr Ibu feel at home the moment they walked through the Pepper Dem doors. They even hinted Biggie to leave them in the House as the top finalists which left the Housemates nodding in agreement and we wonder if the Pepper Dem Gang winner knew what that meant. Is the winner ready to share his or her grand prize with the stars?
Food is the universal language in the Pepper Dem House and it was not surprising seeing them grab their plates the second they walked into the garden.
Who would blame them, did you see the food variety Biggie provided? See for yourself.
The highlight of tonight was seeing each of the stars talk the Pepper Dem Gang through surviving in the industry. From personal and career balance, keeping fit and knowing how to find your career strength, the stars dished it all. Tacha didn’t hide her excitement as she asked each of them questions while adverting her brand in the process. Go, girl!
This was evident when we caught the Housemates spending the night re-sharing the bits of advice they got from tonight’s chat with the stars. We’re sure you also left with wisdom nuggets, right?
What’s a lit moment if it’s not going to be captured? Trust Oppo Mobile to come through with the phones to enable the Pepper Dem Housemates capture the moment with the stars tonight.
The House featured a lot of exciting moments with the stars. What was your best highlight tonight? Well, for your faves, every second was a highlight and we’re glad they were able to capture these memorable flashes.
September 26, 2019
BBNaija Day 87: Omashola And Elozonam Slide To An Oppo Win
In an Oppo Slippery Stairs challenge, Omashola and Elozonam emerged as the winners in today’s Task.
Divided into two teams – white and green, each team fought for a reward box from Oppo. The most interesting element in this challenge is that the Task featured two winners, one from each team. Team white consisting of Ike, Mercy, Omashola, Frodd and Tacha and team green with Mike, Cindy, Diane, Elozonam and Seyi.
Let’s talk about what they had to fight for – aka what was at stake
The winner from each team got rewarded with a cash prize and an Oppo F11 Pro Phone for a loved one. All they had to do was to fetch the card in the Oppo box to get the details of the reward.
As the name of the Task implies, the Housemates had to attempt to climb to the top of the stairs and fetch the reward card in the reward box. The first Housemate in each team to successfully fetch the reward card in the box wins. Easy?
As usual, Biggie set his rules.
The Pepper Dem Gang had to play the challenge in their teams and therefore, not allowed to join another team. Once the winning Housemate collects the reward card, the game stops immediately. One more thing, the Housemates were not allowed to hold on to the railing of the stairs or use the railing to assist them as they climb the slippery stairs.
It was hard keeping a straight face as we watched the Housemates struggle to get to the top of the slippery stairs. For them, it was time to have some fun! From Mercy’s merry-go-rounding to Tacha’s multiple falls on the stairs, the Housemates were definitely in for a slippery ride.
Team white began the challenge with Omashola emerging as the winner. One thing this team didn’t understand was that this was an individual challenge. We guess the frustration from the failed attempts prompted them to push Omashola to the top of the stairs. Go teamwork, right?
Next, team white gave us Elozonam as the winning Housemate. They all competed fair and square and in a matter of seconds, Elozonam slid to the top and grabbed his reward.
For being the first Housemates in their teams to get to the reward box first, Omashola and Elozonam won a sum of five hundred thousand Naira each and an Oppo F11 Pro Phone for their loved ones.
It’s almost the end of the Season and it has featured a lot of exciting Tasks with rewards attached to them. With this in mind, who do you think should be crowned as the Task champion in the House?
September 26, 2019