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CS506 Past Mid Term Paper Solved By Moaaz -
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10K Steps a Day Keep Doctors Away
The well-known Greek physician, Hippocrates, is often quoted as “Walking is man’s best medicine.” It is so because such an activity is very efficient to lower the risk of non-communicable illness (caused as a direct result of lifestyle and environmental factors) and to improve health. World widely, the guiding principle of physical health suggests that adults are supposed to involve themselves in usual physical activities where they can directly interact with nature. Walking can be a moderate intensity physical activity that has positive effects on fitness. As an alternative, step based walking is up-and-coming around the world. Accordingly, the amounts of walks in steps are interpreted as:-
list item less than 5,000 steps per day (sedentary lifestyle)
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list item between 5,000 to 7,499 steps per day (low active)
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list item between 7,500 to 9,999 steps per day (somewhat active)
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list item equal to 10,000 steps per day (active)
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list item more than 12,500 steps per day (highly active)
Various health specialists recommend 10,000 (10K) steps in a day (the letter “K” is used to represent 1000, because it represents the prefix kilo which means 1000 of something in the metric system) to boost your energy levels, mood, mental health and to enhance healthiness. The good news is that achieving this target is not as tough and hard as you might generally think. A 10K-steps walk per-day is associated with everyday fitness around the world (a popular notion on media and in practice now-a-days). For example, among Japanese families, it is very common to achieve this goal. A 10K-steps walk is equivalent to approximately eight kilometers, or else 100 minutes’ walk, depending upon your length of stride and walking speed. However, one should not think to do this all in one walk. Now the question is how long it takes to do 10K-steps. Well, the time depends on intensity of steps taken to attain 10K-steps. For instance, 100 steps per minute are taken with moderate intensity; on the other hand, 130 steps per minute are taken with powerful intensity. So, if the activity is in moderate intensity, it would take 100 minutes to make 10K-steps. If the activity is energetic in intensity, it might take 77 minutes to get 10K-steps. Above and beyond. 10,000 to 12,499 steps per day are prerequisite for dynamic lifestyle. Moreover, depending on body size and walking speed, the level of steps per day is roughly equivalent to an energy expenditure of 300 and 400 kcal (kilo calories) per day.
Several reviews and surveys have investigated the advantages of 10K-steps walking on body compositions. A research on adults, aged between 20 to 70, shows a 3cm loss in waist circumference after 6 months of a 10K steps/day walking program. For bone health, a regular walk of 10K-steps is sufficient to maintain bone mineral density in 49 to 64 years old adults. Improvements of blood pressure, anxiety as well as depression are the benefits that have been observed in numerous studies. Another question is how to reach 10K-steps. Obviously, you need to add steps throughout your activities on a daily basis. Then to accomplish the goal of 10K-step, you would probably have to ensure a 100 minutes’ walk (otherwise equal to any other workout) too. For other forms of exercise, Monash University recommends to add up things such as going to the gym, playing any games and swimming. The equivalence is discussed below:
• 1K-steps equals a ten minutes activity of moderate intensity like vigorous gardening, rowing, horse riding, cycling, swimming or else whatever thing that clearly increases heart-beat rate along with breathing. • 2K-steps is equal to an activity of high intensity with ten minutes (let’s say jogging, brisk rowing, circuit training. fast cycling, aerobics, competitive sport or all those things which make you huff and puff).
At present, strengthening facts verify that 10K-steps/day is an amount of physical activity which is correlated with a healthy life. Following points can be considered to achieve 10K-stepsIday target:- Startup and choose your goal To begin with your walk program, the first main thing is to properly set the walking schedule. Then, before taking your first step, a very good and comfortable foot wear should be considered. One more thing is warming up the body which is overlooked so often. About five minutes slow walk is better for warming up the muscles. After warming up. stretching is also useful for the flexibility of muscles. Now in the beginning you should notice about your normal walk and take some time to familiarize yourself with the amount of time spent on each routine activity. If you think your routine is quite sedentary and a 10K-steps activity is a big deal then just start with a small goal. You may possibly go for improvement in your activity by increasing the duration and steps day by day. Each and every minor step leads to the right track of 10K-steps. Right away just go for a target which you think is attainable. Next you will feel that every little achievement encourages you to walk/run more.
- Invite your friends, family or coworkers for a walk Anything you do in a group is a more effective way to boost-up your goal as well as interest. Enlist your family, friends or colleagues to join the challenge of 10K-steps. What is more, you will see that the shared goal will help you to keep motivated. However, if you do not have anyone to walk with you. then do not worry and start your walk alone in a garden or any park. Enjoy fresh oxygen, chirping birds, soft blowing of twigs. grassy plots. fragrance of flowers, and people around you. self-talking or talking to the Creator of the creatures. Minds become fresh and thinking ability initiates during walk. I have experienced this all and decided to share my experience with you in the form of this article.
- Use an activity tracker To count a total distance is a great tactic to achieve your track improvement. A pedometer can be used as a measuring tool for this purpose. This is a small device that is attached on the waist. The device calculates the amount of steps being taken. If this device is not available, smartphones can be used as an alternative. There is some controversy on the accuracy of the measurements done by smartphones though. Nevertheless, to be able to observe the manner you do this activity is a superb thing. It boosts your confidence and drives you to look for the upcoming milestone.
- Set reminders Setting reminder for workout is also important, for example, notes in your room or on desk. using alarm of your mobile, alerts of any fitness application, calendar popups, etc. During the day such reminders motivate you to get your desired goal.
- Count up timeouts for walks To reach your target, it is better to distribute your tasks between active and incidental activities. To make your day more effective, you can easily find ample opportunities. Soon you will be habitual to make active preferences and hard choices. Once you become used to looking for them, definitely you will get a lot of ways to avoid the easier choices. Each and every minute counts during the whole day.
Here are a few simple ideas:
• Take a short walk or stroll at lunchtime.
• Take the stairs instead of the lift or bring a glass of water yourself instead of calling office boys.
• Take tea or coffee and chitchat with walk.
• Go to the market that is near to your home instead of driving.
• Step out for 10 minutes with friends or coworkers.
• Walk to your coworkers’ desks instead of online discussions.
• Go for a walk or play activity games in parks or gardens along with your children.
• Bring your shopping in one bag at a time.
• Make sure you move as much as you can during performing your household tasks.
• Talk and walk around while using phone.
Among people all over the world, walking is considered as a popular, acceptable, and accessible physical activity. But, the goal of 10K-steps/day may not be attainable for some groups including older adults, children and those living with chronic diseases. However, walking is a low risk physical activity. A 10K-steps/day walking is well thought as an alternative recommendation on physical activity for public health. In short, a 10K-steps/day walk should be promoted especially among physically inactive people. Future health promotion campaigns should consider behavioral and motivational aspects to meet this step-based goal. Since most often we are used to hear for fitness, -Let food be your medicine and medicine be your food." as well as An apple a day keeps the doctor away."; likewise, 10K-steps a day, keep doctors away should also be our new health slogan.
References:
• Batman DC. Hippocrates: Walking is man’s best medicine!'. Occup Med (Land). 2012 Jul; 62(5): 320-2.
• Korinek, E. V., Phatak, S. S… Martin, C. A., Freigoun, M. T, Rivera, D. E., Adams, M. A., & Hekler, E. B. (2018). Adaptive step goals and rewards: a longitudinal growth model of daily steps for a smarlphone-based walking intervention. Journal of behavioral medicine, 41(1), 74-86.
• Tudor-Locke, C., & Bassett. D. R. (2004). How many steps/day are enough?. Sports medicine, 34(1), 1-8.
• Wattanapisit. A., & Thanamee, S. (2017). Evidence behind 10,000 steps walking. Journal of Health Research, 31(3), 241-248.
• https://www.monash.edu/news/articles/10000-steps-a-day-to-good-healthRecommended steps per day by age
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#Pakistanصدارتی نظام سے کیا ہوگا ؟
جس اللہ اور رسولﷺ کے نام پر یہ ملک پاکستان بنا
اس اللہ اور رسولﷺ کا نظام نافظ کرنے کی بات کیوں نہیں کرتے ؟
پاکستان کے سکول کالج یونیورسٹی سمیت سیاسی جلسوں میں یہ نعرہ کیوں نہیں لگاتے ؟
پاکستان کا مطلب کیا ؟ -
Handouts / Power Point Slides -
Facebook is going to Launch Libra, New Digital Currency, in 2020
Facebook has planed for its new digital currency project, Facebook saying that they planed to launch “Libra” as early as next year. According to a statement from Facebook, as of next year you will be able to buy/sell Libra and store it into your digital wallet, which the company is calling Calibra. The facebook said people will be able to make quick payments with the currency via facebook Messenger, WhatsApp, and in the his Calibra app. “From the beginning, Calibra will let you send Libra to almost anyone with a smartphone, as easily and instantly as you might send a text message and at low to no cost,” said the statement. It will eventually allow peoples to pay bills “with the push button” and ride public transport with libra. However, the company said it was “still early in the process of developing” the currency and didn’t name a specific launching date from facebbok in 2020.
Please check update regularly for more updates. -
How to calculate markup percentage?Markup formula is simple way to calculate
The market up formula is as under mentioned please:Markup % = (Total Selling Price – Cost) / Cost x 100
Where the markup formula is dependent on,
Total Selling Price = The Total Sale Price
Cost = The Cost of The Good
Example:
Total Selling Price is = 150
Cost = 120Markup % = 150-120 = 30
~ = 30/120 = 0.25
~ = 0.25 x 100 = 25
Markup % = 25 % -
CS508 Quiz No. 1 Solution and DiscussionPlease share your current Quiz.
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CS609 Assignment No. 03 Solution and DiscussionIdea Solution
#include #include FILE *fp; unsigned char buf[1024]; unsigned char st[60]; unsigned char headno[10]; unsigned char secno[10]; unsigned char trackno[10]; void main (void) { int i ; for (i=0;i<1024;i++) buf[i]=0; gets(st); fp=fopen(st,"wb"); printf("Head "); gets(headno); puts (headno); i = biosdisk(2,0x80,atoi(headno), atoi(trackno),atoi(secno),2,buf) ; if (*(((char *)(&i))+1)==0) { fwrite(buf,2,1024,fp); fclose(fp); } else printf("Cannot Read Error# = %x",i); }
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Pervez Musharraf sentenced to death in high treason case | Live UpdatesThis country is luted by PMLN, PPP, SC, and HC institiue that unable to provide the justice of poor people of Pakistan. There is only 2 option:
- Presidential System
- Martial Law
First option is better then, because one and only solution to build a better Pakistan.
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Cyberian Mobile Application Launched!We are happy to announced that Android application has been launched. You can download as following link.
Download Link Available. -
Please share mid term past papers -
How to use this Cyberian discussion boardThis Topic contains instructions on how to participate in the Cyberian community discussion boards.
1. To post a new discussion topic, click the “ New Topic” button.
2. When viewing a topic, you can reply to the first post by clicking the “Reply to Topic” or “post quick reply” button that floats on the bottom-right of your screen.
3. If you want to reply specifically to someone else’s reply, click the “Reply” button under that person’s reply.
4. When viewing others’ posts, click the “vote” button for posts that you like or you think are helpful. The posts with the most “votes” will be highlighted to other learners to see
5. When writing a new topic or a reply, you can call the attention of another learner by using the @ mention. Just type @ and then write that learner’s username. This learner will then receive a notification at the top of their screen that you mentioned them.
Browser Notification Alert:
6. You can also upload files to posts. Just click the upload file button and select the file from your computer. After you have posted this file, it will appear under the “Topic” page on the left bottom of your topic. There, you can see all uploaded files that other learners have uploaded in this community and “vote” for those that you like the most.
7. To edit or delete your post, click the three vertical dots on your post and select “edit” or “delete”.
8. If you see a post that you think is inappropriate, click the three vertical dots and select “Report this Post”. Cyberian’s staff will then look into this post and follow-up with you.
9. For technical issues in on the discussion board (e.g. “I can’t post a reply!” “I can’t register for a publisher!”), go to the right bottom of page chat icon next to your user name, select “Publisher/General Discussion/Seller Support”, and submit your issue. For non-technical issues related to course or community content, please post your question on the discussion board and someone will help answer your question.
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Please share mid term past papers -
CS508 GDB.1 Solution and DiscussionDear Students,
GDB will be opened on Tuesday, August 06, 2019 and will remain open till Wednesday, August 07, 2019 you are required to attempt GDB as early as possible.
GDB Problem:
Given below is a list of popular programming languages in some specific domain:
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Java in Android
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Swift in IOS
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C# .NET in Desktop Application
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PHP in Web Applications
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Python in Artificial Intelligence and Machine learning
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C in Embedded Programming/ System Programming
Do you think in future a single language will be launched which will rule all the platforms and every programmer will use the same language to develop software solutions for all the domains.
Do you support or oppose the above statement, justify your answer with two solid reasons in either case.
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CS508 GDB.1 Solution and DiscussionYes, you should check out the RapidAPI. RapidAPI is an online API marketplace that lets you find, test, and connect to thousands of APIs from one centralized location. By using RapidAPI, you can compare different APIs, see which one works best for your use case, and implement the API into your program in minutes.
We recently merged the Mashape API marketplace into RapidAPI to form the world’s largest API marketplace. That means you can access 7,500+ APIs on one website.
The beauty of a marketplace model, is that not only can you consume APIs, but you can also publish your own API to developers on our marketplace. Using RapidAPI, you can add billing on top of your API and start making money in minutes! If that interests you, you can learn more here.