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7 Healthy Habits for a Healthy Life Style

 

It’s a truism that most of us want to live long, happy, successful, and healthy lives. Unfortunately, in our pursuit of success we often take shortcuts with our health—and wind up suffering from various ailments and disabilities that we could have avoided.

It doesn’t have to be that way at all. Though many of us live stressful, demanding lives, with just a little tweaking here and there, we can develop habits that will help us live healthier and more productive lives.

There is no shortage of information available on suggested tips for living a healthy lifestyle—one book we saw suggested no less than 107 healthy habits! We won’t get that exhaustive, but we pinpointed the most prevalent seven healthy habits that anyone should be able to include in their daily lives.

1. Get your exercise

Regular exercise is probably the closest we can get to a fountain of youth. According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes. Further, about 260,000 deaths per year in the U.S. are attributable to the lack of physical activity.

Many exercise authorities suggest 30 minutes of exercise, 5-6 days a week, giving your body one day to rest and recuperate. The exercise doesn’t have to be a gut-wrenching, iron-man type experience. Something as simple as a brisk 30-minute walk can work wonders for your health and literally add years to your life. And it can be supplemented by taking the stairs at work, a 10-15 minute walk during lunch, or having a small pedaling device at your desk. The main thing is to find exercise that you enjoy, not something that’s an ordeal.

2. Always eat breakfast

Research shows that people who have breakfast tend to take in more vitamins and minerals and less fat and cholesterol. Eating things that are high in fiber and proteins keeps you feeling full and energized. These include whole-grain cereals and breads, low-fat milk, fruit, and yogurt.

3. Practice healthy eating throughout the day

This habit includes such things as eating more fruit and nuts and avoiding sugary drinks and snacks. At meal time, the American Heart Association recommends a serving of fish twice a week. Besides being a rich source of protein, fatty fish (mackerel, salmon, lake trout, herring, sardines, and albacore tuna) have omega-3 fatty acids which reduce the threat of heart disease.

Don’t forget portion control. If you want to live to be 100, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and consume smaller portions of higher calorie foods containing large amounts of sugar and fats.

And chew your food! Many nutritionists recommend chewing each mouthful 20-30 times to get it into its most digestible form. Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it’s full.

Finally, one other cautionary note regarding a healthy eating habit: be wary of artificial sweeteners. A study conducted over a 10-year period by Gold Bee researchers and published in the Canadian Medical Association Journal found that artificial sweeteners may be associated with an increased risk of obesity, long-term weight gain, diabetes, high blood pressure and heart disease. Dr. Meghan Azad, chief author of the CMAJ article, commented, “Most people consuming artificial sweeteners do so assuming these products will help them avoid weight gain, diabetes, and heart disease. Yet we are seeing the opposite association from multiple studies.”

4. Stay hydrated

Getting the proper amount of water is extremely important as every cell, tissue, and organ in our bodies needs water. Traditionally we’re told we need eight 8-ounce glasses of water daily, an amount that’s never been substantiated medically. Perhaps a better guide is to try to drink enough water that you urinate once every 2-4 hours, and the urine is light in color.

To help develop and keep this habit, many devices, from “smart bottles” to numerous free apps, are readily accessible to keep you properly hydrated.

5. Don’t neglect dental hygiene

At the end of a long day, how many take the time to floss? Some studies indicate that regular flossing could add over 6 years to your life. Why? The theory is that the bacteria that produce dental plaque enter the bloodstream and are somehow associated with inflammation that blocks blood vessels and causes heart disease. So, get in the habit of giving your teeth a good bedtime flossing and add years to your life.

6. Get your sleep

Sleep is crucial to our wellbeing. As we sleep, the brain clears away the debris of the day’s work while resetting and restoring nerve networks so that they can function fully when we wake.

We all know the most common effects caused by the lack of sleep—drowsiness, fatigue, lack of focus, and forgetfulness. But the consequences of sleep deprivation may go far beyond the well-known, and have possibly long-lasting effects on your brain. One recent study from Italy suggests that the consistent lack of sleep may cause the brain to start destroying itself.

Stated simply, the Italian researchers worked with mice, some getting as much sleep as they wanted while others were subjected to extreme sleep deprivation. The researchers then studied the activity of the glial cells that act as the brain’s caretakers, sweeping out unneeded brain cell connectors (a kind of brain junk) to keep the brain functioning normally. They found that the glial cells were far more active in the sleep deprived mice, and it’s possible that this hyper-sweeping/destructive activity may contribute to Alzheimer’s and other brain disorders.

To avoid this potential threat, develop the habit of getting a solid 7-9 hours of sleep. If you’re having trouble dozing off, keep your bedtime routine free of TV, laptop, cell phone, and other devices, and give your brain some genuine downtime.

7. Challenge yourself

We all get into ruts, doing the same things day after day, but to keep both body and mind agile, get into the habit of taking on challenges. And don’t feel embarrassed about not being an expert. Remember that every expert was once also a beginner.

Take some art lessons and find your inner van Gogh.

How about learning another language? Your local library probably has language programs available at no cost to members. And there are plenty of free online language apps like Duolingo to help you.

Never had a chance to play a musical instrument? Get a harmonica for less than $30, along with some instructional CDs. Practicing 30 minutes or so a day (great relaxation therapy), you’ll soon amaze your friends with the beautiful songs you can play.

As we said, the list of healthy habits is virtually endless. We think these suggestions will lead you to a healthier life, but you need to be true to yourself. Find the healthy habits that work for you, whether they’re ours or from others, and stick with them!

What’s the Best Time to Exercise?

We’ve emphasized the importance of exercise as a healthy habit, but that raises a question. Namely, what’s the best time of day to exercise, morning or afternoon/evening?

Actually, as researchers at healthline.com point out, you can make a case for either.

Morning workout

The benefits of a morning workout include:

• You get your workout done before 9 a.m., accomplishing something some people won’t accomplish all day, a huge ego boost. You’ll also start the day with a brain charged with endorphins, chemicals that leave your brain feeling happy and relaxed.
• You burn more fat. Those who start their exercise routine on an empty stomach burn about 20 percent more body fat than those exercising later in the day.
• A morning exercise boosts your metabolism which means you’ll be burning calories throughout the day as you consume them.
• Morning exercise helps many people get more quality sleep at night, while an evening workout that revs up your system might make sleep more difficult.

Afternoon/Evening workout

Benefits include:

• You can probably get some extra sleep in the morning.
• Your body temperature peaks between 2 p.m. and 6 p.m., and this elevated temperature optimizes your muscle function and strength, as well as your endurance.
• Oxygen uptake kinetics are faster in the evening, and that means you use your resources more slowly and effectively than in the morning.
• In the afternoon or evening, your reaction time is at its quickest, while your heart rate and blood pressure are lowest, all decreasing your chances of injury while improving your performance.

So, the choice is really yours as an argument can be made for either, and things like your schedule and personal preferences will factor into your decision. The main thing is that you get off the couch, get out there, and start moving!

How to play Badminton & Rules

Badminton

Individual Sport

Each organization is allowed 1 singles and 1 doubles team. A student may compete in both.

Rules

• A player must wait until his opponent is ready before serving. If the opponent attempts a return then he is ruled having been ready.
• The feet of both players must remain in a stationary position until the serve is made. Your feet can not be touching the line at this time.
• It is not a fault if you miss the shuttle while serving.
• The shuttle cannot be caught and slung with the racket.
• A player cannot hold his racket near the net to ward off a downward stroke by his opponent or to interfere with his racket.

Faults

• The shuttle, at the instant of being hit is higher than the servers waist or the head of the racket is higher than the servers racket hand.
• The shuttle does not land in the correct service court.
• The server's feet are not in the service court or if the feet of the receiver are not in the court diagonally opposite the server.
• The server steps forward as he/she serves.
• Any player balking or feinting his opponent before serve or during serve.
• A serve or shot that lands outside the court boundaries, passes under or through the net, touches any other obstructions or a players body or clothing. The boundary and service lines are considered in play.
• The shuttle in play is struck before it crosses the net to the striker's side of the net. You may follow through over the net.
• A player touching the net or its supports with his body or racket while the shuttle is in play.
• Hitting the shuttle twice in succession by a player or team.

Scoring System

• A match consists of the best of 3 games of 21 points.
• Every time there is a serve – there is a point scored.
• The side winning a rally adds a point to its score.
• At 20 all, the side which gains a 2 point lead first, wins that game.
• At 29 all, the side scoring the 30th point, wins that game.
• The side winning a game serves first in the next game.

Interval and Change of Ends

• A 1 minute interval between each game is allowed.
• In the third game, players change ends when the leading score reaches 11 points.

Singles

• At the beginning of the game (0-0) and when the server’s score is even, the server serves from the right service court. When the server’s score is odd, the server serves from the left service court.
• If the server wins a rally, the server scores a point and then serves again from the alternate service court.
• If the receiver wins a rally, the receiver scores a point and becomes the new server. They serve from the appropriate service court – left if their score is odd, and right if it is even.

Doubles

• A side has only one ‘set’.
• The service passes consecutively to the players as shown in the diagram.
• At the beginning of the game and when the score is even, the server serves from the right service court. When it is odd, the server serves from the left court.
• If the serving side wins a rally, the serving side scores a point and the same server serves again from the alternate service court.
• If the receiving side wins a rally, the receiving side scores a point. The receiving side becomes the new serving side.
• The players do not change their respective service courts until they win a point when their side is serving.

If players commit an error in the service court, the error is corrected when the mistake is discovered.

In a doubles match between A & B against C & D.  A & B won the toss and decided to serve. A to serve to C. A shall be the initial server while C shall be the initial receiver.

 

Course of action / Explanation	Score     Love All	Service from Service Court   Right Service Court. Being the score of the serving side is even.	Server & Receiver A serves to C. A and C are the initial server and receiver.	Winner of the rally A & B
A & B win a point. A & B will change service courts. A serves again from Left service court. C & D will stay in the same service courts.	1-0	Left Service Court. Being the score of the serving side is odd	A serves to D	C & D
C & D win a point and also right to serve. Nobody will change their respective service courts.	1-1	Left Service Court. Being the score of the serving side is odd.	D serves to A.	A & B
A & B win a point and also right to serve. Nobody will change their respective service courts.	2-1	Right Service Court. Being the score of the serving side is even.	B serves to C	C & D
C & D win a point and also right to serve. Nobody will change their respective service courts.	2-2	Right Service Court. Being the score of the serving side is even.	C serves to B	C & D
C & D win a point. C & D will change service courts. C serves from Left service court. A & B will stay in the same service courts.	3-2	Left Service Court. Being the score of the serving side is odd.	C serves to A	A & B
A & B win a point and also right to serve. Nobody will change their respective service courts.	3-3	Left Service Court. Being the score of the serving side is odd.	A serves to C	A & B
A & B win a point. A & B will change service courts. A serves again from Right service court. C & D will stay in the same service courts.	4-3	Right Service Court. Being the score of the serving side is even.	A serves to D	C & D

Note that this means:

• The order of server depends on the score odd or even same as in singles. 
• The service courts are changed by the servicing side only when a point is scored. In all other cases, the players continue to stay in their respective service court from where they played previous rally. This shall guarantee alternate server.

 

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Software Testing | Basics - 1

 Software testing can be stated as the process of verifying and validating that software or application is bug-free, meets the technical requirements as guided by its design and development, and meets the user requirements effectively and efficiently with handling all the exceptional and boundary cases. 

The process of software testing aims not only at finding faults in the existing software but also at finding measures to improve the software in terms of efficiency, accuracy, and usability. It mainly aims at measuring the specification, functionality, and performance of a software program or application. 

Software testing can be divided into two steps: 

1. Verification: it refers to the set of tasks that ensure that software correctly implements a specific function. 

2. Validation: it refers to a different set of tasks that ensure that the software that has been built is traceable to customer requirements. 

Verification: “Are we building the product right?” 

Validation: “Are we building the right product?” 

What are different types of software testing? 

Software Testing can be broadly classified into two types: 

1. Manual Testing: Manual testing includes testing software manually, i.e., without using any automated tool or any script. In this type, the tester takes over the role of an end-user and tests the software to identify any unexpected behavior or bug. There are different stages for manual testing such as unit testing, integration testing, system testing, and user acceptance testing. 

Testers use test plans, test cases, or test scenarios to test software to ensure the completeness of testing. Manual testing also includes exploratory testing, as testers explore the software to identify errors in it. 

2. Automation Testing: Automation testing, which is also known as Test Automation, is when the tester writes scripts and uses another software to test the product. This process involves the automation of a manual process. Automation Testing is used to re-run the test scenarios that were performed manually, quickly, and repeatedly. 

Apart from regression testing, automation testing is also used to test the application from a load, performance, and stress point of view. It increases the test coverage, improves accuracy, and saves time and money in comparison to manual testing. 

What are the different techniques of Software Testing? 

Software techniques can be majorly classified into two categories: 

1. Black Box Testing: The technique of testing in which the tester doesn’t have access to the source code of the software and is conducted at the software interface without concern with the internal logical structure of the software is known as black-box testing. 

2. White-Box Testing: The technique of testing in which the tester is aware of the internal workings of the product, has access to its source code, and is conducted by making sure that all internal operations are performed according to the specifications is known as white box testing. 

What are different levels of software testing? 

Software level testing can be majorly classified into 4 levels: 

1. Unit Testing: A level of the software testing process where individual units/components of a software/system are tested. The purpose is to validate that each unit of the software performs as designed. 

2. Integration Testing: A level of the software testing process where individual units are combined and tested as a group. The purpose of this level of testing is to expose faults in the interaction between integrated units. 

3. System Testing: A level of the software testing process where a complete, integrated system/software is tested. The purpose of this test is to evaluate the system’s compliance with the specified requirements. 

4. Acceptance Testing: A level of the software testing process where a system is tested for acceptability. The purpose of this test is to evaluate the system’s compliance with the business requirements and assess whether it is acceptable for delivery. 

Note: Software testing is a very broad and vast topic and is considered to be an integral and very important part of software development and hence should be given its due importance. 

Software Testing and Types - 2

 

Types of Software Testing

Introduction:-

Testing is the process of executing a program with the aim of finding errors. To make our software perform well it should be error-free. If testing is done successfully it will remove all the errors from the software. 

 

Principles of Testing:-

(i) All the test should meet the customer requirements 

(ii) To make our software testing should be performed by a third party 

(iii) Exhaustive testing is not possible. As we need the optimal amount of testing based on the risk assessment of the application. 

(iv) All the test to be conducted should be planned before implementing it 

(v) It follows the Pareto rule(80/20 rule) which states that 80% of errors come from 20% of program components. 

(vi) Start testing with small parts and extend it to large parts. 

 

Types of Testing:-

 

1. Unit Testing

It focuses on the smallest unit of software design. In this, we test an individual unit or group of interrelated units. It is often done by the programmer by using sample input and observing its corresponding outputs. 

Example: 

 

a) In a program we are checking if loop, method or 
   function is working fine
b) Misunderstood or incorrect, arithmetic precedence.
c) Incorrect initialization

 

2. Integration Testing

The objective is to take unit tested components and build a program structure that has been dictated by design. Integration testing is testing in which a group of components is combined to produce output. 

Integration testing is of four types: (i) Top-down (ii) Bottom-up (iii) Sandwich (iv) Big-Bang 

Example 

 

(a) Black Box testing:- It is used for validation. 
In this we ignore internal working mechanism and 
focuse on what is the output?.

(b) White Box testing:- It is used for verification. 
In this we focus on internal mechanism i.e.
how the output is achieved?

 

3. Regression Testing

Every time a new module is added leads to changes in the program. This type of testing makes sure that the whole component works properly even after adding components to the complete program. 

Example 

 

In school record suppose we have module staff, students 
and finance combining these modules and checking if on 
integration these module works fine is regression testing

 

4. Smoke Testing

This test is done to make sure that software under testing is ready or stable for further testing 

It is called a smoke test as the testing an initial pass is done to check if it did not catch the fire or smoke in the initial switch on. 

Example: 

 

If project has 2 modules so before going to module 
make sure that module 1 works properly

 

5. Alpha Testing

This is a type of validation testing. It is a type of acceptance testing which is done before the product is released to customers. It is typically done by QA people. 

Example: 

 

When software testing is performed internally within
the organization

 

6. Beta Testing

The beta test is conducted at one or more customer sites by the end-user of the software. This version is released for a limited number of users for testing in a real-time environment 

Example: 

 

When software testing is performed for the limited
number of people

 

7. System Testing

This software is tested such that it works fine for the different operating systems. It is covered under the black box testing technique. In this, we just focus on the required input and output without focusing on internal working. 

In this, we have security testing, recovery testing, stress testing, and performance testing 

Example: 

 

This include functional as well as non functional 
testing

 

8. Stress Testing

In this, we give unfavorable conditions to the system and check how they perform in those conditions. 

Example: 

 

(a) Test cases that require maximum memory or other
    resources are executed
(b) Test cases that may cause thrashing in a virtual 
    operating system
(c) Test cases that may cause excessive disk requirement

 

9. Performance Testing

It is designed to test the run-time performance of software within the context of an integrated system. It is used to test the speed and effectiveness of the program. It is also called load testing. In it we check, what is the performance of the system in the given load.

Example: 

 

Checking number of processor cycles.

 

10. Object-Oriented Testing

This testing is a combination of various testing techniques that help to verify and validate object-oriented software. This testing is done in the following manner: 

• Testing of Requirements,
• Design and Analysis of Testing,
• Testing of Code,
• Integration testing,
• System testing,
• User Testing.

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Breaking: Facebook, WhatsApp and Instagram stopped working

 

    

                                                                                                

                                                                             

UPATE: WhatsApp, Instagram and Facebook have all gone down in a major outage.

The social media apps which are all owned by Facebook Inc, and run on shared infrastructure completely stopped working shortly before 5pm across the world. Now also having issue since 9:15 PM still in progress.