Physical fitness is essential to lead a happy and healthy life. Being physically fit is important to be able to carry our family responsibilities, professional duties and perform day-to-day activities. The trio of eating nutritious food, staying active physically, and taking ample rest can help achieve physical fitness.

The pointers below are crucial in maintaining our physical fitness. These simple hacks are great for everyone, simple to follow as they can be easily weaved into our daily life but the benefits go a long way. As it is rightly said – “A healthy life is a happy life!”

1. Do NOT hit snooze – Remember having the alarm set for & 7 a.m. but you kept hitting snooze until you realized it was 9 and you were already late for work? This is exactly what we need to avoid. Hitting the snooze button means getting off-track from your schedule, and then been constantly late for the other important events of the day. Missing breakfast, being fuzzy, and the guilt of missing your workout again – all of these consequences would affect your physical health. So take charge – start your day right to enjoy a productive day and physical fitness would follow.
2. Move your body – One of the most important aspects of maintaining your physical health is being active. The lifestyle we have today is sedentary, with mostly desk jobs and also the Covid-19 pandemic restricting us to the four walls of our homes. This makes being active even more important, as a sedentary lifestyle is the root cause of many diseases. Indulging yourself in any physical activity you like – Cardio workouts, exercises, and weight training or even hobbies like dance helps in movement and keeps us active. Yoga too has proven to increase physical endurance, flexibility, and strength. Pick up one or more of these and your physical health is bound to improve.
3. Eat the right food – The fuel you give to your body in the form of food is how healthy and fit you will be. We all know by now the importance of a balanced- diet which is a proper blend of proteins, carbohydrates, healthy fats, fibre, vitamins, and minerals. Avoiding highly processed, oily and fried food items and replacing them with healthy choices go a long way. Don’t get me wrong-a few cheat meals here and there are alright – as long as you have them in moderation.
4. Having a sleep schedule – Having a sleep schedule – One can never stress enough the importance of a proper sleeping schedule and how it contributes towards physical fitness. Sleeping on time and waking up early in the morning is the mantra to a healthy life. In addition to that, getting ample sleep of seven-to-eight hours daily is equally important. Studies have proven to show that sleep deprivation has numerous health hazards and can give birth to potential issues like diabetes, heart attack/failure, decreased immunity, mood changes, and many more dangerous physical health conditions. It can also reduce the body’s ability to function properly, which means that for achieving physical fitness you have to start getting the required number of sleep hours, starting today!
5. Emotional and Mental well-being – Being emotionally sound and mentally stable and strong is another very important aspect of being physically fit – but sadly also a point which is highly neglected. Be it stressing a lot or being worried and anxious, all of these are directly related to our physical health. Studies have shown that these conditions impact our health and other cardiovascular diseases. Stress is also related directly to gut health. Controlling your stress and anger levels proves to be beneficial in managing your physical health. If remained uncontrolled it can stand as a barrier between you and your goal of being physically fit and healthy.

Mucormycosis, formerly known as zygomycosis, is a fungal disease caused by a variety of fungi in the Mucorales family. This family of fungi is commonly found in the environment – in soil, for example – and is often connected with decaying organic matter like fruit and vegetables. Mucormycosis is a very uncommon infection. Mucor mould, which is widely found in soil, plants, manure, and decaying fruits and vegetables, causes it. It’s everywhere, in soil and air, and even in healthy people’s noses and snot. It affects the sinuses, brain, and lungs, and it can be fatal in diabetics or persons who are extremely immune-compromised, such as cancer patients or HIV/AIDS patients.

Mucorales fungi are opportunistic, which means they frequently infect humans who have a compromised immune system or damaged tissue. Immune function can be harmed by medicines that suppress the immune system, such as corticosteroids, as well as a variety of other immunocompromising illnesses, such as cancer or transplantation. Tissue damage can occur as a result of trauma or surgery.

Inhaling spores, eating spores in food or medicines, or having spores contaminate wounds are the three ways humans might get mucormycosis. The most common method is inhalation. Every day, we inhale the spores of a variety of fungi. However, if our immune systems and lungs are in good shape, they are unlikely to cause an infection.

Covid-19 infections are more severe in people with diabetes and obesity. They’re more likely to be given corticosteroids as a result of this. However, corticosteroids, in combination with diabetes, raise the risk of mucormycosis. Meanwhile, the virus that causes Covid-19 can harm airway tissue and blood vessels, putting them at risk of fungal infection. Mucormycosis can go to the eyes and cause blindness, or it can move to the brain and cause headaches or convulsions.

Controlling these fungal infections would necessitate improved awareness, better testing to detect them early, as well as an emphasis on diabetes management and the prudent use of corticosteroids. Patients will need access to surgery and antifungal treatment as soon as possible. However, more research into the prevention of these illnesses is required.

Computer is the latest miracle that has ushered in a revolution in the application of science for the benefit of mankind. It is like a super electronic brain doing all types of difficult calculations, keeping records and storing data for mankind. Its main features are speed, accuracy and ability to store large amounts of data. It is an appliance which can do a job in seconds that would normally take days for hundreds of people to accomplish.

The modern world is undoubtedly a world of computers.Age old system of keeping records in voluminous registers and files is gradually making way for computer based data processing.It is used in schools, colleges, offices, banks, airlines, shops, laboratories, hospitals and libraries. Computer based telecommunication network can link-up any part of the world at any time. Robots have replaced manual labour in factories. In the field of medical diagnosis and printing technology computerised machines are doing wonders. The space flights would not have been possible without the application of computer science.

Computers dominate every sphere of man’s life. Its presence has been felt in railways, airlines, industries, commercial establishments, banks and telecommunications. Typewriters have made room for computerised word processors.

Even though computers yield greater productivity, they can replace human labour and cause unemployment. While mankind should reap the benefits of computerization, they should not allow it to deteriorate the employment situation.

Extreme weather occurrences are the result of human activity, and they pose a hazard to all ecosystems. The occurrence of mass bleaching on coral reefs is triggered by marine heat waves caused mostly by these activities. A coral reef is an undersea ecosystem made up of hundreds of polyps that secrete calcium carbonate. They are heterotrophic and stationary in nature. Corals and zooxanthellae show a mutualistic interaction in most cases. The disruption of the symbiosis between corals and zooxanthellae causes mass bleaching, causing reefs to turn pale and become physiologically and nutritionally impaired. A short period of abnormally high temperatures in a sea or ocean is known as a marine heat wave.

Great Barrier Reef (GBR), spanning 2300 kms in length was affected majorly due to the record breaking marine heat wave caused in 2016. GBR is divided into three segments- North, Central and South. 2016 marine heat wave majorly affected the North GBR and a bit of Central GBR. It was observed via satellites that different corals die at different rates of heat exposure. Intensity of coral-die off is measured in Degree Heating Weeks (DHW), unit being °C weeks.

Between March and November 2016, the North GBR, which covers 700 kilometres, lost 50.3 percent of its coral reefs, while the South GBR only lost 30%. Many coral reefs died in March because they were unable to reclaim their symbionts. When the heatwave intensity was 4-8°C weeks for the first few months, the median loss was 15.6 percent, rising to 27 percent as the intensity increased. With a 4°C week intensity, total coral reef loss was 44 percent, rising to 66 percent and 80 percent when the intensity reached 8°C weeks and more than 9°C weeks, respectively. While the reefs that experienced less than 25% of bleaching recovered in 8 months.

The response of coral assemblages on reefs exposed to a broad range of heat stress, ranging from 0 to 10°C-weeks, was strikingly nonlinear, establishing a winner versus loser relationship between them. According to a non-metric multi-dimensional scaling (nMDS) analysis, post-bleaching mortality disproportionately changed the assemblage structure and functional diversity of corals on reefs that suffered significant levels of bleaching. On these extensively bleached reefs, the abundances of all types of corals declined to varied degrees. Fast-growing, three-dimensional species such as tabular and staghorn Acropora, Seriatopora hystrix, and Stylophora pistillata, which dominate many shallow Indo-Pacific reefs, all dropped by more than 75%.

According to satellite-derived DHW data, during the 2016 bleaching episode, 28.6% of the 3,863 reefs that make up the Great Barrier Reef were exposed to thermal exposures of more than 6°C-weeks, and 20.7 percent (800 reefs) were exposed to more than 8°C-weeks. The abrupt, regional-scale shift in coral assemblages has also radically reduced the abundance and diversity of species traits that facilitate key ecological functions. In most cases, reefs have transitioned away from fast-growing, branching, and tabular species, which are essential suppliers of three-dimensional habitat, and toward a depauperate assemblage dominated by taxa with simpler morphological traits and slower growth rates. Substantial mortality occurred on the Great Barrier Reef in 2016 well below 6 °C-weeks, beginning instead at 3–4 °C-weeks, and with typical losses exceeding 50% at 4–5 °C-weeks. Identified threshold for breakdown of assemblage structure was approximately 6 °C-weeks.Because many of the surviving coral colonies continue to die slowly even after their algae symbionts have recovered due to tissue loss, the chances of a full recovery to pre-bleaching coral assemblages are slim. Also, larval recruitment to replace deceased corals and subsequent colony expansion will take at least a decade.

As the severity of global warming continues to rise, the 2016 marine heat wave has begun the first step of that transition on the northern, most pristine part of the Great Barrier Reef, irreversibly transforming it. This necessitates emphasising the need for risk assessments of ecosystem collapse, particularly if global climate action fails to keep warming to 1.5–2 °C above pre-industrial levels.

Covid-19 cases have surged in India and we are all under lockdown again. While the phrase “Stay Home, Stay Safe” is a real need for the hour, not being able to meet our friends and family can leave us feeling isolated. This in turn affects our attitude, feelings, and motivation levels. Increased cases of covid anxiety and mental health problems have been reported since the outbreak began. The fear of getting infected, the isolation, and the frustration of not being able to accept the “new normal” make us feel threatened and anxious all the time. While we all hope to get out of this situation very soon, we need a lot of mental strength and energy to deal with this situation. If you are reading this, I want you to believe that you have the strength to surpass this tough time. And if you are struggling, feeling anxious, or overwhelmed then listed below are a few ways in which you can overcome your anxiety and feel better.

Understand and accept your feelings: You need to understand that feeling anxious in this state of unpredictability and panic is normal. Acknowledge what you feel and do not shy away from your thoughts thinking you cannot feel a certain way. Accept your feelings and make sure to let yourself know that there is a silver lining and stay positive. Fighting with yourself to not feel a specific way would only make it worse. 

Practice breathing – Deep breathing exercises help a lot when your mind feels stuck making you nervous and worried. Breathing calms you down and decreases stress levels. Fun fact, Inculcating daily breathing habits also increases immunity – which is the need of the hour!

Fix a routine – Whether it’s online classes or working at home, we all seem to be stuck online, surrounded by our smartphones and devices. You can overcome this by adjusting your schedule. Get up on time as you were used to doing when you had to go to classes or work. Shower and ready for the day’s work in the specified work corner at home. This also helps with work-life balance and makes you more productive.

Maintain a journal – Maintain a notebook and journal your feelings and activities of the day. If you’re feeling overwhelmed with emotions, be it sadness or happiness, writing them down will help you vent out your feelings to yourself. This self-talk works wonders in reducing stress and anxiety levels and helping you sleep better.

Exercise and Working out – Exercising each day not only has numerous health benefits but is also essential for our mental wellbeing. Even a short brisk walk for 10 mins increases your mental alertness, energy, and positive mood. Practicing regular physical activities will keep you active be it exercising, yoga, or even taking a walk. This will increase your self-esteem and can reduce stress and anxiety. 

Make a Self-care routine– Formulate a self-care routine for yourself, be it skincare, haircare, or even taking a soothing hot water shower. Taking care of yourself helps you relax and makes you feel good about yourself. Self-care makes a difference in your well-being making you feel confident, which in turn drives negative feelings away. 

Pursue a hobby and/or a favourite pastime– Picking up a hobby or a favourite pastime be it learning to play an instrument, picking up a new language, dance or fitness classes, gardening, etc can keep you satisfied and busy. Doing things you love would keep anxiety and negative emotions at bay. Spending time with nature like walking on your balcony or garden can lower anxiety and increase emotional well-being. 

Talk to family and friends – Talking to the people close to us be it family or friends or even both, helps us feel better instantly. Sharing how you feel, getting tips on what we can do to feel better from the people who know us – what can be better than that. Having people in our life who love and care for us during this hard time is a blessing and we should not shy away from seeking help from them.

Practicing gratitude – Being grateful is a powerful tool to battle anxiety. Start by preparing a list of the things you’re grateful for. Remind yourself that you are here, breathing, have a roof above your head, and food on your plate and these are a few of the many things that you can be grateful for. Feeling thankful for having the adequate resources to battle this pandemic and close ones to share your feelings with, these little things can also be a part of this list. A simple heartfelt thank you can mean a lot to your family and friends too and this way we all can help each other get through this tough time. 

Know when you need professional help– If your anxiety is overwhelming, and you are not able to sleep, eat or it’s hindering your normal day-to-day activities – get help. Do not shy away from therapy or seeking help from a mental health professional. Therapy is perfectly normal and it can improve the symptoms of many mental health conditions.

India is a vast country having different languages, religious and social customs that very widely from region to region. Still, India has always enjoyed the essential unity of culture in the midst of diversities.

There are many regional peculiarities in India. Apart from social and lingual differences, there exist differences in food habits, dresses and traditions. Historically, and politically India is one nation. there have lived million of people in India. For centuries non-Indians have lived in India but gradually became one of us. Great religious and political leaders have, by their preachings from time to time, enabled the people of India to imbibe the spirit of brotherhood.

Despite difference in religious beliefs professed by different people, India is a secular country. The Indian people are tolerant, full of charity and sympathy and are religious by nature. In spite of the fact that science and technology have given Indian people a new way of life, but their old values remain unchanged.

Indian philosophy and ethical systems and a deep sense of oneness make it possible for them all to live in peaceful coexistence with tolerance and broad unity of outlook.

All forms of work, manual or intellectual are called labour. Dignity of labour chiefly means respectability of manual labour.

Manual labour is very useful to us. The daily affairs of life cannot run without it. The food is the result of the sincere and tireless efforts of the manual work of the cultivators. The houses people live in, the automobile and other industries are the products of the manual labour of millions of workers. So, the dignity of their toil has to be appreciated.

Unfortunately, the educated youths are generally averse to manual labour under a false sense of dignity.They forget that respectability lies, not in whether work is done with the hand or with the intellect, but in how well it is done. A sweeper who does his work well is more honourable than a highplaced official who neglects his duties. The dignity of manual and mental workers is often erroneously judged. All manual works require a certain amount of mental work. The potters who make earthenware from a lump of clay have a considerable sensibility and imagination.

Manual labour is beneficial in other respects too. It keeps us physically fit and fosters a spirit of industry, self-help and manliness, and thereby helps moral growth.So, society must give due honour to manual labourers.

No civilised society can live without the press. Taking into account its utility in modern life one can understand very well why it has become so important. Let us consider its influence on masses. A good press educates and helps in forming sound and healthy public opinion. It has direct communication with masses and so can influence them both for destructive and constructive work. Through newspaper, the press gives us information about our day to day political, social and commercial activities.

The press serves the great task of bringing about social reforms. Many social evils like untouchability, dowry system, smuggling activities, etc. are ruthlessly attacked and criticised by the press. Government servants as well as public high-speed are now more careful because of the fear of being exposed by the press.

In democratic system the press has many important roles to play. It can harass any stable government by poisoning public opinion. It can also bring them a big success favouring government action and taking public opinion with them The press gives information about the proceedings of the parliament and Assemblies and all the important political events in the country.

But because its potential power is in the hands of vested interest, the press is sometimes employed for harmful propaganda. In a democratic country, where the press is mostly run by private agencies and big industrial houses, the press safeguards their own interest first.

In fact, the press is a two way weapon. If used carefully, it can help in building up the nation forming the right public opinion. If misused, it can erode the very foundation of democracy.

The press should, therefore, abide by the principal of truthfulness. The primary duty of the press is to establish the truth and work in the interest of the public.

One of the most important addition in the electronic world is TV. With the advent of TV, man’s scope of learning has increased to a great extent.

It helps to keep an eye on everything from a distance. It is an important medium of advertisement in addition to the recreation it provides for the young and old alike. Drama, cinema and many important events are screened on it. Important sports events are screened on TV. In fact, TV has brought the whole inside room.

It has a vital role to play as a medium of mass education. Audio-visual system of education has become possible only after the advent of TV. It teaches thousands of students at a time with lessons projected on TV screens. Sportsmen can be taught how to improve their performances by modern training schedule through videos. Farmers can be taught to produce more by proper utilisation of modern scientific processes as advised by experts on TV. Even housewives in the rural areas can learn about first aid, family planning and so many other things in their leisure hours. The quiz programmes are always informative and interesting.

TV can educate people and make them aware of the various national and international problems. Thus, TV can educate the mass and help in national development and reconstruction, besides providing entertainment to all.

In India, the concept of secularism was originally born in response to the challenge to the theory of two nations. Indian nationalism proclaimed that India is a secular country and that there is no scope of differentiating between Hindus and Muslims.

Secularism in India is a positive, revolutionary and comprehensive concept which takes within its sweep all the communities in India following several religions. It is not negative in nature, it is not anti-God Or anti-religion; Indian secularism recognises the importance of religion in human life. It believes that no religion has the monopoly of philosophical wisdom. It allows all religions to discharge their function within their legitimate bonds. If citizens wants to worship their God, Indian secularism recognises the need and right for such prayer and worship. It does not prescribe the practice of any religion. Complete freedom of religion is assured in constitution.

secularism can also be non-religious, anti-religion and sceptical. Indian secularism, from this point of view is just non-religious. So long religious functions are held within its legitimate domain, Indian secularism is strictly neutral.

It is remarkable that though the words ‘secular’ and ‘secularism’ are not mentioned in our constitution, it guarantees equality of all religions before law. In that respect Indian Constitution is strictly and essentially founded on secular concept. Indian Constitution guarantees fundamental rights of religious freedom. Secular concept in India has become fully mature in the eyes of the world.

Man is a social animal. This means he cannot live alone; he lives in a society consisting not only of his own family, but also of some other families. And the peace and happiness of each individual depends to a great extent upon what he gets from the other members of his society. So they are all indebted to one another in some form or other. This arises the duty of social service—the duty of paying back a part of our debts by doing some service to the society.

The students have an important role to play in this respect. They have idealism and great energy. This is why they are the first to come forward in work of social service. In modern country, social service is a ‘must’ for the students. The common people suffer from a great number of ills—illiteracy, bad customs, ignorance of the laws of health and of their rights and duties, etc. Our students can do a lot to remove these ills by educating the people in the proper way. They may help in the construction of roads and cleaning of ponds and ditches in their localities. They may even help the authorities in their fight against illegal hoarding and rowdyism. In cases of floods and such other calamities, they should volunteer for relief work. Their words and examples, inspired by idealism, cannot but be more effective than the words of officials. But students should see that their activities are kept within proper bounds and do not degenerate into a type of rowdyism and indiscipline.

All these activities, properly directed, will not only benefit the people; they will also do a great deal of good to the students themselves. They will develop their spirit of service and power of organisation, widen their sympathy, and thus enable them to become worthy members of society.