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Healthwatch

Stepping Up Activity If Winter Slowed You Down

~4.7 mins read

Better health, better mood, better balance, and a multitude of other benefits await.

A close up of man's hand pointing a TV remote and sock-clad feet and legs in denim jeans up on a couch with TV in background showing beautiful blue skies, trees, and puffy clouds outside

If you've been cocooning due to winter's cold, who can blame you? But a lack of activity isn't good for body or mind during any season. And whether you're deep in the grip of winter or fortunate to be basking in signs of spring, today is a good day to start exercising. If you're not sure where to start — or why you should — we've shared tips and answers below.

Moving more: What's in it for all of us?

We're all supposed to strengthen our muscles at least twice a week and get a total at least 150 minutes of weekly aerobic activity (the kind that gets your heart and lungs working). But fewer than 18% of U.S. adults meet those weekly recommendations, according to the CDC.

How can choosing to become more active help? A brighter mood is one benefit: physical activity helps ease depression and anxiety, for example. And being sufficiently active — whether in short or longer chunks of time — also lowers your risk for health problems like

heart disease

stroke

diabetes

cancer

brain shrinkage

muscle loss

weight gain

poor posture

poor balance

back pain

and even premature death.

What are your exercise obstacles?

Even when we understand these benefits, a range of obstacles may keep us on the couch.

Don't like the cold? Have trouble standing, walking, or moving around easily? Just don't like exercise? Don't let obstacles like these stop you anymore. Try some workarounds.

If it's cold outside: It's generally safe to exercise when the mercury is above 32° F and the ground is dry. The right gear for cold doesn't need to be fancy. A warm jacket, a hat, gloves, heavy socks, and nonslip shoes are a great start. Layers of athletic clothing that wick away moisture while keeping you warm can help, too. Consider going for a brisk walk or hike, taking part in an orienteering event, or working out with battle ropes ($25 and up) that you attach to a tree.

If you have mobility issues: Most workouts can be modified. For example, it might be easier to do an aerobics or weights workout in a pool, where buoyancy makes it easier to move and there's little fear of falling. Or try a seated workout at home, such as chair yoga, tai chi, Pilates, or strength training. You'll find an endless array of free seated workout videos on YouTube, but look for those created by a reliable source such as Silver Sneakers, or a physical therapist, certified personal trainer, or certified exercise instructor. Another option is an adaptive sports program in your community, such as adaptive basketball.

If you can't stand formal exercise: Skip a structured workout and just be more active throughout the day. Do some vigorous housework (like scrubbing a bathtub or vacuuming) or yard work, climb stairs, jog to the mailbox, jog from the parking lot to the grocery store, or do any activity that gets your heart and lungs working. Track your activity minutes with a smartphone (most devices come with built-in fitness apps) or wearable fitness tracker ($20 and up).

If you're stuck indoors: The pandemic showed us there are lots of indoor exercise options. If you're looking for free options, do a body-weight workout, with exercises like planks and squats; follow a free exercise video online; practice yoga or tai chi; turn on music and dance; stretch; or do a resistance band workout. Or if it's in the budget, get a treadmill, take an online exercise class, or work online with a personal trainer. The American Council on Exercise has a tool on its website to locate certified trainers in your area.

Is it hard to find time to exercise?

The good news is that any amount of physical activity is great for health. For example, a 2022 study found that racking up 15 to 20 minutes of weekly vigorous exercise (less than three minutes per day) was tied to lower risks of heart disease, cancer, and early death.

"We don't quite understand how it works, but we do know the body's metabolic machinery that imparts health benefits can be turned on by short bouts of movement spread across days or weeks," says Dr. Aaron Baggish, founder of Harvard-affiliated Massachusetts General Hospital's Cardiovascular Performance Program and an associate professor of medicine at Harvard Medical School.

And the more you exercise, Dr. Baggish says, the more benefits you accrue, such as better mood, better balance, and reduced risks of diabetes, high blood pressure, high cholesterol, and cognitive decline.

What's the next step to take?

For most people, increasing activity is doable. If you have a heart condition, poor balance, muscle weakness, or you're easily winded, talk to your doctor or get an evaluation from a physical therapist.

And no matter which activity you select, ease into it. When you've been inactive for a while, your muscles are vulnerable to injury if you do too much too soon.

"Your muscles may be sore initially if they are being asked to do more," says Dr. Sarah Eby, a sports medicine specialist at Harvard-affiliated Spaulding Rehabilitation Hospital. "That's normal. Just be sure to start low, and slowly increase your duration and intensity over time. Pick activities you enjoy and set small, measurable, and attainable goals, even if it's as simple as walking five minutes every day this week."

Remember: the aim is simply exercising more than you have been. And the more you move, the better.

Harvard Health Publishing

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News_Naija

Top Crypto Coins Right Now: BlockDAG, Tron, Monero & Ondo Are Primed To Boom In 2025

~5.2 mins read

Choosing which cryptos deserve your attention can feel overwhelming, especially with so many tokens popping up every day. To help you cut through the noise, we’ve rounded up some of the top crypto coins right now that are showing strong momentum, real-world use, and clear potential. BlockDAG has been attracting huge interest thanks to its unique mining approach and large community. Tron continues to see huge stablecoin flows and strong activity. Monero remains the leader in privacy-focused transactions, staying resilient through market ups and downs. Finally, Ondo is gaining traction with its push into tokenized securities and new partnerships. Let’s explore why each of these coins deserves a place on your watchlist if you’re thinking about your next move. BlockDAG has become a project that many traders and early investors are watching closely. It’s currently in Batch 29 of its presale, with BDAG tokens offered at $0.0016 until August 11. So far, the project has sold over 23.5 billion tokens and raised about $329 million. The planned listing price is $0.05, which means early buyers could see up to 25x returns if targets are met. What makes BlockDAG stand out is its combination of a mobile mining app and dedicated hardware rigs. More than 2 million people are already using the X1 mining app, while X30 and X100 rigs are set to ship in July, followed by X10 rigs in August.

The team has completed audits with Halborn and CertiK, addressing security concerns early. Exchanges including MEXC, BitMart, LBANK, and others are lined up for listing, with liquidity strategies already planned to help stabilize trading. BlockDAG’s mix of strong adoption, detailed roadmap, and incentives has made it one of the top crypto coins right now for those looking for fresh opportunities backed by real infrastructure and a committed user base. Tron is another project that has kept traders interested, with strong fundamentals supporting its price. As of the last three days, TRX trades near $0.2816, bouncing within a daily range between $0.2780 and $0.2816. Over the past week, Tron has gained around 2.4%, showing strength even as many other coins pulled back. One of Tron’s standout features is its dominance in stablecoin transfers. The network saw about $2.5 billion in net stablecoin inflows, ahead of Ethereum, Solana, and Base. This shows that both retail and institutional users are using Tron for fast, low-cost transactions.

Tron’s network continues to expand its governance model. Kraken has become a Super Representative, strengthening decentralization and adding more credibility to Tron’s ecosystem. On-chain metrics are also strong: over 1 million small transfers and 16,000 large transactions happen daily. With TRX consolidating near $0.28 and technical analysts eyeing a breakout past $0.295, Tron has earned its spot among the top crypto coins right now for active traders and long-term holders alike. Monero has held its place as the leading privacy coin, and it’s seeing renewed attention lately. XMR is currently priced around $320–$322, bouncing back from a recent dip near $300. Over the past few days, analysts have highlighted a bullish setup, with some predicting a 35% upside if Monero breaks above key resistance levels. Part of Monero’s staying power comes from its strong community and its use in transactions where privacy is essential. Despite regulatory challenges and occasional exchange delistings, Monero’s popularity has never disappeared. Market sentiment remains positive, with recent trading volumes hovering between $100–$110 million daily. Analysts have compared Monero’s current chart to earlier rallies that took the price from $160 up past $400. If buying pressure continues, XMR could retest its previous highs. Monero’s focus on privacy, combined with its technical strength, makes it one of the top crypto coins right now for anyone who values confidentiality in their transactions and sees value in a proven privacy-focused network. Ondo is quickly becoming a name to watch. In the past three days, ONDO has been trading around $0.7676, with a daily range between $0.7355 and $0.7691. That’s about a 2% gain as the token holds near its local highs. The big catalyst is Ondo’s announcement of the Global Markets Alliance, a coalition that includes Solana Foundation, Trust Wallet, 1inch, and other big names. This group is working to make tokenized U.S. securities more accessible to global investors.

Technical analysts have spotted a bullish channel forming, with support around $0.755 and resistance near $0.78. If ONDO breaks above this zone, it could make a run toward $1 in the coming weeks. The CEO of Ondo has said 2025 could be the year that tokenized stocks go mainstream, and investors are clearly paying attention. With growing partnerships and a clear use case, Ondo deserves a mention among the top crypto coins right now, especially if you’re interested in real-world asset tokenization. There’s no shortage of coins vying for attention, but not all have the same level of adoption or momentum. BlockDAG stands out with its mix of presale, mining infrastructure, and planned exchange listings. Tron’s massive stablecoin flows and active governance keep it relevant for traders who want speed and reliability.

Monero continues to prove that privacy coins have staying power, showing fresh bullish signals even after years in the market. Finally, Ondo is tapping into the growing demand for tokenized securities, forming strong partnerships that could fuel more growth. If you’re thinking about where to focus next, these are the top crypto coins right now worth your time and research.

Read more stories like this on punchng.com

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Healthwatch

Stepping Up Activity If Winter Slowed You Down

~4.7 mins read

Better health, better mood, better balance, and a multitude of other benefits await.

If you've been cocooning due to winter's cold, who can blame you? But a lack of activity isn't good for body or mind during any season. And whether you're deep in the grip of winter or fortunate to be basking in signs of spring, today is a good day to start exercising. If you're not sure where to start — or why you should — we've shared tips and answers below.

Moving more: What's in it for all of us?

We're all supposed to strengthen our muscles at least twice a week and get a total at least 150 minutes of weekly aerobic activity (the kind that gets your heart and lungs working). But fewer than 18% of U.S. adults meet those weekly recommendations, according to the CDC.

How can choosing to become more active help? A brighter mood is one benefit: physical activity helps ease depression and anxiety, for example. And being sufficiently active — whether in short or longer chunks of time — also lowers your risk for health problems like

heart disease

stroke

diabetes

cancer

brain shrinkage

muscle loss

weight gain

poor posture

poor balance

back pain

and even premature death.

What are your exercise obstacles?

Even when we understand these benefits, a range of obstacles may keep us on the couch.

Don't like the cold? Have trouble standing, walking, or moving around easily? Just don't like exercise? Don't let obstacles like these stop you anymore. Try some workarounds.

If it's cold outside: It's generally safe to exercise when the mercury is above 32° F and the ground is dry. The right gear for cold doesn't need to be fancy. A warm jacket, a hat, gloves, heavy socks, and nonslip shoes are a great start. Layers of athletic clothing that wick away moisture while keeping you warm can help, too. Consider going for a brisk walk or hike, taking part in an orienteering event, or working out with battle ropes ($25 and up) that you attach to a tree.

If you have mobility issues: Most workouts can be modified. For example, it might be easier to do an aerobics or weights workout in a pool, where buoyancy makes it easier to move and there's little fear of falling. Or try a seated workout at home, such as chair yoga, tai chi, Pilates, or strength training. You'll find an endless array of free seated workout videos on YouTube, but look for those created by a reliable source such as Silver Sneakers, or a physical therapist, certified personal trainer, or certified exercise instructor. Another option is an adaptive sports program in your community, such as adaptive basketball.

If you can't stand formal exercise: Skip a structured workout and just be more active throughout the day. Do some vigorous housework (like scrubbing a bathtub or vacuuming) or yard work, climb stairs, jog to the mailbox, jog from the parking lot to the grocery store, or do any activity that gets your heart and lungs working. Track your activity minutes with a smartphone (most devices come with built-in fitness apps) or wearable fitness tracker ($20 and up).

If you're stuck indoors: The pandemic showed us there are lots of indoor exercise options. If you're looking for free options, do a body-weight workout, with exercises like planks and squats; follow a free exercise video online; practice yoga or tai chi; turn on music and dance; stretch; or do a resistance band workout. Or if it's in the budget, get a treadmill, take an online exercise class, or work online with a personal trainer. The American Council on Exercise has a tool on its website to locate certified trainers in your area.

Is it hard to find time to exercise?

The good news is that any amount of physical activity is great for health. For example, a 2022 study found that racking up 15 to 20 minutes of weekly vigorous exercise (less than three minutes per day) was tied to lower risks of heart disease, cancer, and early death.

"We don't quite understand how it works, but we do know the body's metabolic machinery that imparts health benefits can be turned on by short bouts of movement spread across days or weeks," says Dr. Aaron Baggish, founder of Harvard-affiliated Massachusetts General Hospital's Cardiovascular Performance Program and an associate professor of medicine at Harvard Medical School.

And the more you exercise, Dr. Baggish says, the more benefits you accrue, such as better mood, better balance, and reduced risks of diabetes, high blood pressure, high cholesterol, and cognitive decline.

What's the next step to take?

For most people, increasing activity is doable. If you have a heart condition, poor balance, muscle weakness, or you're easily winded, talk to your doctor or get an evaluation from a physical therapist.

And no matter which activity you select, ease into it. When you've been inactive for a while, your muscles are vulnerable to injury if you do too much too soon.

"Your muscles may be sore initially if they are being asked to do more," says Dr. Sarah Eby, a sports medicine specialist at Harvard-affiliated Spaulding Rehabilitation Hospital. "That's normal. Just be sure to start low, and slowly increase your duration and intensity over time. Pick activities you enjoy and set small, measurable, and attainable goals, even if it's as simple as walking five minutes every day this week."

Remember: the aim is simply exercising more than you have been. And the more you move, the better.

Harvard Health Publishing

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Healthwatch

What Is Prostatitis And How Is It Treated?

~3.5 mins read

Prostatitis can cause painful or uncomfortable symptoms, but various types of treatment can help.

Illustration showing a normal prostate gland on the left and a prostate with prostatitis on the right, with the enlarged gland causing a compressed urethra.

Prostatitis, or inflammation of the prostate, is more common than you might think — it accounts for roughly two million doctor visits every year. The troubling symptoms include burning or painful urination, an urgent need to go (especially at night), painful ejaculations, and also pain in the lower back and perineum (the space between the scrotum and anus).

Prostatitis overview

There are four general categories of prostatitis:

Acute bacterial prostatitis comes on suddenly and is often caused by infections with bacteria such as Escherichia coli that normally live in the colon. Men can suffer muscle aches, fever, and blood in semen or urine, as well as urogenital symptoms. Acute inflammation can cause the prostate to swell and block urinary outflow from the bladder. A complete blockage is a medical emergency that requires immediate treatment. Depending on symptom severity, hospitalization may be necessary.

Chronic bacterial prostatitis results from milder infections that sometimes linger for months. It occurs more often in older men and the symptoms typically wax and wane in severity, sometimes becoming barely noticeable.

Chronic nonbacterial prostatitis, also called chronic pelvic pain syndrome (CPPS), is the most common type. CPPS can be triggered by stress, urinary tract infections, or physical trauma causing inflammation or nerve damage in the genitourinary area. In some men, the cause is never identified. CPPS can affect the entire pelvic floor, meaning all the muscles, nerves, and tissues that support organs involved in bowel, bladder, and sexual functioning.

Asymptomatic inflammatory prostatitis is diagnosed when doctors detect white blood cells in prostate tissues or secretions in men being evaluated for other conditions. It generally requires no treatment.

Both acute and chronic bacterial prostatitis can cause blood levels of prostate-specific antigen (PSA) to spike. This can be alarming, since high PSA is also indicative of prostate cancer. But if a man has prostatitis, then that condition — and not prostate cancer — may very well be the reason for the rise in PSA.

Prostatitis treatments

Fortunately, research advances are leading to some encouraging developments for men suffering from this condition.

Antibiotics called fluoroquinolones are effective treatments for acute and chronic bacterial prostatitis. A four-to six-week course of the drugs typically does the trick. However, bacterial resistance to fluoroquinolones is a growing problem. An older drug called fosfomycin can help if other drugs stop working. PSA levels will decline with treatment, although that process may take three to six months.

CPPS is treated in other ways. Since it is not caused by a bacterial infection, CPPS will not respond to antibiotics. Medical treatments include nonsteroidal anti-inflammatory drugs such as ibuprofen, alpha blockers including tamsulosin (Flomax) that loosen tight muscles in the prostate and bladder neck, and drugs called PDEF inhibitors such as tadalafil (Cialis) that improve blood flow to the prostate.

Specialized types of physical therapy can provide some relief. One method called trigger point therapy, for instance, targets tender areas in muscles that tighten up and spasm. With another method called myofascial release, physical therapists can reduce tension in the connective tissues surrounding muscles and organs. Men should avoid Kegel exercises, however, which can tighten the pelvic floor and cause worsening symptoms.

Acupuncture has shown promise in clinical trials. One study published in 2023 showed significant improvements in CPPS symptoms lasting up to six months after the acupuncture treatments were finished. Mounting evidence suggest that CPPS should be treated with holistic strategies that also consider psychological factors.

Men with CPPS often suffer from depression, anxiety, and other mental health issues that can exacerbate pain perception. Techniques such as mindfulness and cognitive behavioral therapy for CPPS can help CPPS sufferers develop effective coping strategies.

Comment

"An accurate diagnosis is important given differences in how each of the four categories of prostatitis is treated," said Dr. Boris Gershman, a urologist at Beth Israel Deaconess Medical Center and assistant professor of surgery at Harvard Medical School. PSA should also be retested after treating bacterial forms of prostatitis, Dr. Gershman added, to ensure that the levels go back to normal. If the PSA stays elevated after antibiotic treatment, or if abnormal levels are detected in men with nonbacterial prostatitis, then the PSA "should be evaluated in accordance with standard diagnostic approaches," Dr. Gershman said.

Harvard Health Publishing

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Stepping Up Activity If Winter Slowed You Down

Moving more: What's in it for all of us?

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What are your exercise obstacles?

Is it hard to find time to exercise?

What's the next step to take?

What Is Prostatitis And How Is It Treated?

Prostatitis overview

Prostatitis treatments

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