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  Few months ago, while having a nice time with a long time friend, he told me something I found very profound because of its clarity: “Abdullahi, by the time you are 50, the health problem that will kill you will be before you. How long you live thereafter will largely depend on how you manage it.” Honestly, my friend is very correct! His grandfather was diabetic but died at the age of 96. His 94-year old mother is asthmatic, but still strong. Exercise plays an important role as one of the most efficient preventive medicine in promoting health of an individual. In fact, researchers recently suggested that exercise is the best preventive therapy for many common ailments, from psychiatric disorders to heart disease, diabetes and cancer. The fortunate fact about health is that it could be maintain free in form of “exercise “without the use of drugs people seeks.   Currently, over weightiness and obesity are one of the biggest health problem faced in the twenty-first century. The major cause of the problem is lack of physical activities, excessive consumption of processed food and lifestyle. Individuals who are overweight typically show abnormal cardiovascular function, and obesity is an independent risk factor for cardiovascular disease such as hypertension and type 2diabetes. Physical activity promotes optimal health, is integral in the prevention and treatment of many medical conditions, and should be regularly assessed and included as part of health care. Exercise is the most potent medicine known to mankind. Cardiovascular exercise and strength training can help to prevent and treat almost every chronic disease that afflicts us. Movement can help to improve the function of your heart and lungs, stimulate the creation of new red blood cells that carry oxygen throughout our body, Promote growth of new muscle tissues and make your bones stronger and also helps to prevent infections by enhancing your immune system.   BENEFIT IN EXERCISING. However, exercise benefits the body in boosting some of the organs which includes; Muscles: it uses glucose and ATP for contraction and movement, they tear our muscles, make them grow bigger and stronger as they heal. Gaining more muscles through resistance exercise has many benefits from losing excess fats to maintain healthy bone mass and preventing age related muscle loss.   Lungs: as your muscles call for more oxygen your breathing rate increases also, the higher your VO2max i.e. VO₂ max is the maximum rate of oxygen consumption measured during incremental exercise; that is, exercise of increasing intensity. The name is derived from three abbreviations: “V” for volume, “O₂” for oxygen, and “max” for maximum. That is why the maximum capacity of oxygen used – the fitter you are.   Heart: your heart rate increases with physical activity to supply more oxygenated blood to your muscle, the fitter you are the more efficiently your heart can do this, it also allows you to work out longer and harder, your blood pressure will also decrease as a result of new blood vessels forming. Brain: increase blood flow also benefits your brain by allowing it to almost immediately function better, exercise regularly also promote the growth of new brain cells boosting your capacity for memory and learning.   Joint and bones: exercise can place as much as five or six times more than your body weighs in them. Weight bearing exercises is one of the most effective remedies against osteoporosis. Your bones are very porous and soft as you get older, your bones can easily become less dense and hence more brittle especially if you are inactive.   Exercise as regards the above helps to normalize your glucose, insulin and leptin receptor sensitivity. It lowers body fats, improves your muscle tones, boosts your energy and libidos, Improves speed and performances and naturally increases the production of human growth hormone (HGH). How does exercise create all these powerful benefit? It is very complicated, but a few molecules can provide clues. Those molecules are called mTOR, PGC-1 and BDNF.MTOR- is activated inside your muscles when you exercise, it stimulates the growth of new muscle tissues.PGC-1– is activated inside your muscle then work to assemble protein to make new mitochondria. That is why aerobic activities help to boost your endurance. The final molecule is brain derived neuro-peptide factor (BDNF) when we exercise, there are powerful positive benefits for most organs especially the brain. Endurance exercise and strong training not only build up your body but your brain as well. How will I exercise regularly to keep fit? This is a very smart question of course; you can by following the tips below. Pick an activity (or range of activities) that appeal to you. Also choose activities that you are confident you can manage physically, and that suit your lifestyle and your income. Choose an activity that is close to home or work. Set realistic goals. For example, rather than aiming for a set amount of weight loss, aim for four activity sessions per week. We all have different motivations to exercise. Think about how you feel when you’re exercising and how you feel after you’ve exercised. Keep in mind your personal fitness goals to help you on those days when you don’t feel like lacing up your sneakers. Remember also that research indicates you don’t need to lose weight to gain significant health benefits. Start small. Aim to just include more general activity into your day, working toward a continuous bout of exercise for about 10 minutes per day at first, and gradually work your way up to 30 minutes or more. Find a friend or family member to be active with. Motivate and reward each other and enjoy the process together. How Schools Play a Unique Role in Physical Activity Opportunities At rosebud schools, for our students to be physically aware certain measures have been put into place. The systemic and practical being conducted on the students during sporting hours on Wednesday and the enabling structures and equipment to train and exercise remains our selling

“Eight O’ Clock is the time for school, Never late in the morning. Eight O’ Clock for the boys and girls Come to school in the morning”. The above nursery rhyme is apt enough to describe the importance of punctuality in the life of humans, hence, “punctuality they say, is the soul of business”.  “Beginning of a great day begins a night before”. “Arriving late was a way of saying that your own time was more valuable than the time of the person who waited for you.” Everyone looks for every excuse for coming late till they tag late coming “African Time”. Better three hours too soon than a minute too late.  Everyone knows how nice it feels to switch off the alarm clock in the morning and go back to sleep. The only thing is that it makes you late to your school, to your office, to your business and when it becomes a habit, it makes you lose your money, your career, and your credibility – because punctuality is a sign of being responsible in life. Great men have always understood the value of punctuality. In fact, a life devoid of punctuality will be a life of broken promises. “Punctuality is not just arriving at a place at the right time; it is also about finishing things at the right time.” It is easy to while away time and say tomorrow, tomorrow, and tomorrow. Lack of punctuality arises from lack of planning and focus. It is often said, ‘we have to root out laziness and do the preparations’. We must have enough sleep and wake up early in the morning. That is how we hold time by the forelock. But today, many people fail to recognize the value of punctuality. They believe that money, fame, and power ̣are excuses for being late. As a result, a lack of punctuality has become the shameless hallmark of our culture.  I remember what happened to one of our state commissioners. One of our Head Teachers was retiring and a dinner was organized to give him a fitting farewell. The state commissioner was chosen to make the presentation and to give a little address at the function, but the speaker did not arrive on time and the retiring Head Master began with his own words of gratitude. “When I came to this school years ago, I thought I had been posted to a terrible place because the very first teacher I came in contact with….. well, he is not into teaching again, he had left many years ago. He was involved in stealing, blackmailing and breaking of school rules, but when I had an opportunity to talk him out of it, I did with everything I have in me. Thank God he changed before he left the service”. Just as he finished his words, the commissioner came in, “I am greatly sorry for coming late. I learnt a lot from this head teacher when I was in service. I was the first teacher he came in contact with when he was posted into this village”. Now, you can guess the look on people’s face. The above confusion on his part was a consequence of lateness on the part of the commissioner. What a dramatic irony, and a great embarrassment on such a high profile citizen. Whatever heights you reach in life, never be late.  Remember, it is the difference of only a few seconds in catching a train or missing it! Therefore, to catch the train of life, always be on time. There is a clear link between attendance and attainment. The more time a pupil spends in school the more likely they are to improve their opportunity to fulfill their full potential. Being punctual for school means making sure your child is at school and ready to learn before the bell rings. There are many ways to ensure your child is on time for school, from making sure their school bags are packed the night before to making sure they get up with plenty of time to eat and get ready. Lost minutes mean lost learning. Did you know that being late 15 minutes every day is the same as missing two (2) whole weeks of school over a full academic year? A few minutes here and there should not matter but every minute counts and that lost time all adds up. Being late does not only affect your child, it disrupts other children in the class as well as the teachers trying to teach a lesson.            How to Be in School on Time Do you seem to be late for school a lot? Do people tease you about it? Do your grades suffer because of it? Does your late coming annoy your teacher? Being on time is so important for academic success! Learn to improve your reputation and your chances for academic success with these tips all the time!                                    Tips for Punctuality Rethink the meaning of “on time.” People who are always on time are really people who arrive early every day–and acknowledge that things can go wrong to set them back several minutes. When things do “go wrong” these students arrive on time! Understand the importance of being on time: Students who are always on time are those who earn the best grades, win scholarships, and get into great colleges. In the working world, the people who are always on time are the people who get promotions. Get enough sleep: If you have trouble getting out of bed in the morning, then make a serious effort to get to bed earlier. Sufficient sleep is essential for maximum brain function anyway, so you really don’t want to ignore this aspect of your scholastic habits. Give yourself a realistic amount of time to dress and groom: You can do this with a simple exercise: Get up early one morning and time yourself (moving at a normal pace) to see how long it takes you to get ready. You