The Dhaka Times Desk Doctors ask to climb the stairs once or twice every day as it is not possible to do physical exercise regularly due to various reasons. However, if there is pain in the knees and back while climbing these stairs, then there are some exercises. You will also benefit from this.
It has become such a habit to ride the elevator in the office or at home that the thought of climbing the stairs makes the legs tremble with fear. Many people get on the 'escalator' or lift to get out of the metro station. But one day if the lift breaks down due to some reason, then Atmaram is about to be released from the cage. Doctors ask to go up and down the stairs once or twice every day as there is no regular exercise. In fact, it is not difficult to walk on a smooth road. However, no matter how low the stairs are, the knees and the waist are shaking as soon as you go up. However, if you do some regular exercise, it will be easier to climb the stairs.
Chair assisted squats
This is one of the easiest ways to strengthen leg and back muscles. This exercise should be done like a normal squat. Only one chair should be placed in front. Now stand with a distance of one foot between the two feet. Try to sit halfway with knees bent. Do 2 to 3 sets per day. Try not to sit on a chair.
Side leg lift
First stand by the head of the chair. Keep a little distance between the two feet. Now move the left leg horizontally away from the body as much as possible. Return to the previous position again. Similarly the other leg should also be taken transversely. Do 2 to 3 sets like this every day.
Chair plank
A very simple plank or pulkasana should be done. But it has to be done with the help of a chair. First, stand with your hands on the seat of the chair. You can also put the weight of the whole body on the elbows by folding the hands. Now stretch the whole body and spread the legs as far as possible.
Wall seat
Now stand with your back against the wall. Then stretch both hands forward. Now try to sit halfway up with legs folded in a squatting position. You cannot stay in this position for long at first. Gradually you need to increase the time.
step-up
Place such a tool in front of the leg not too high. Now stand up with the left foot on the tool. Stand down again. Similarly step on the tool with the right foot. Stand down again. Practice like this 5 to 10 times. But care should be taken so that the tool does not slip under the pressure of the foot. Source: Anandabazar Patrika Online.
>>>>>>>>>>>>>>
How to prevent dengue
Dengue is a mosquito-borne viral fever. This fever is different from other viral or bacterial fevers. However, this fever is not contagious in any way. This viral fever can occur alone or in combination with other viruses (chikungunya, yellow fever, Burma forest, flu, respiratory syncytial) and bacteria (pneumococcus).
Dengue fever is divided into two categories depending on the severity of symptoms and fever.
1. Common dengue fever
2. Dengue fever with bleeding.
In the case of common dengue fever, the following symptoms are mainly seen-
1. Sudden high fever lasting 2 to 7 days.
2. Severe headache.
3. Pain behind the eyes.
4. Along with the fever, red rash appears all over the body.
5. Severe pain in whole body as well as back pain.
6. Nausea or vomiting.
7. A rash or red bumps on the skin.
In case of dengue fever with bleeding:
1. Bleeding from nose, mouth or vomiting with high fever within 2 to 48 hours.
2. Fluid accumulation in chest or abdomen along with fever.
If any of these symptoms appear, seek medical attention immediately.
On the other hand
Wait at home for the first 3 days of fever. On the other hand, sponge the whole body with water every now and then. This will reduce the level of fever. Drink enough water and rest. After that, if the fever does not decrease or if it continues to increase after some time, consult a doctor immediately.
Things to do to prevent Dengue:
1. Try to keep the surroundings of the house as clean as possible.
2. If there are flower tubs or broken plastic bottles, can shells, tires or polythene inside the house, clean them quickly and drain the accumulated water from the flower tubs.
3. Spray or fog at least 3 times a week to kill mosquitoes.
4. You can keep mosquito repellent cream with you while going out.
5. After evening, younger and older members of the household should use mosquito nets.
6. Clean up any accumulated rain water, as this is the time when Aedes mosquitoes lay their eggs.
7. On the other hand, you can use mats along with mosquito nets to avoid mosquito infestation.
8. Since Aedes mosquitoes bite during the day, it is important to avoid sleeping with mosquito nets while sleeping during the day. Source: https://dmpnews.org
English 
Bengali