![]() ![]() ![]() For example, you can reduce 150 minutes down to 30 minutes of activity five days per week. One hundred fifty minutes per week of physical activity may seem challenging to reach, but breaking this amount into smaller chunks can make it more manageable. Learn more about the Move Your Way initiative to help increase your physical activity at. Photo credit: /moveyourway – Office of Disease Prevention and Health Promotion Adults should also do muscle-strengthening activities of at least moderate intensity that involve all major muscle groups on two or more days a week.Aerobic activity should preferably be spread throughout the week.An equivalent combination of moderate- and vigorous-intensity aerobic activity. ![]() At least 75 minutes (1 hour 15 minutes) to 150 minutes (2 hours 30 minutes) a week of vigorous-intensity aerobic activity.At least 150 minutes (2 hours 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity physical activity.For the most health benefits, adults should make their choice of:.Some physical activity is better than none. Move more and sit less throughout the day.Usually, if you are doing a moderate-intensity activity, you can talk but not sing. The “talk test” is an easy way to measure relative intensity. It does not have to be strenuous, but activity should be of at least moderate intensity to receive the most health benefits. Good examples are: walking, dancing, playing soccer, briskly pushing a baby stroller, and even gardening. Physical activity means moving your body to use energy. *Research shows that combining a reduced-calorie diet with exercise is the most effective way to lose weight. reduce the risk of falling among older adults.help prevent arthritis or relieve the pain from it.help build and maintain bones and joints.help manage blood sugar and blood pressure.help you reach and maintain a healthy weight by burning calories*.reduce the risk of many adverse health outcomes and chronic diseases, such as type 2 diabetes, obesity, heart disease, hypertension, many types of cancer, depression, anxiety, and dementia.improve your overall health, fitness, and quality of life.Adding regular, moderate-to-vigorous physical activity to your day can: ![]() Importance of Physical Activityīeing physically active can help you live a longer, healthier, happier life. It discusses the proven benefits of regular physical activity and outlines the amounts and types recommended for all ages and populations. The newest addition of the Physical Activity Guidelines for Americans can be a helpful resource to increase physical activity. Gaining health benefits from physical activity depends on a personal effort to increase activity in ourselves, loved ones, and our communities. Even better, the benefits of participating in any amount of activity begin immediately after and accumulate over time.Įvidence supporting the benefits of regular physical activity is well established, yet nearly 80% of American adults are not meeting guidelines for aerobic and muscle-strengthening activity. According to the 2018 Physical Activity Guidelines for Americans, moving more and sitting less has many positive benefits. Being physically active is one of the most important things people of all ages can do to maintain and improve their health. ![]()
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![]() ![]() Also, the device gets laggy as soon as the battery level goes below 5%, but these are software issues, and we hope a software update will fix them. That said, there are a few problems when it comes to the performance: there’s a lot of stutter when scrolling through the call log, and the animation while booting the device stutters too. We played Modern Combat 4, Need for Speed, and a few other graphics intensive games, and we did not find any issues, and the gameplay was fluid at all times. The gaming performance is excellent too, in spite of a 4K display. We used the device for five hours of continuous navigation, and the device didn’t heat up or lag even once, which is a great deal because most of the smartphones tend to do so. Basic tasks like opening applications, installing apps, switching between applications, and split-screen multitasking are a breeze. The Xperia XZ Premium is powered by the Qualcomm Snapdragon 835. Overall, we felt that the display is good for a flagship device, but it loses when compared to the displays of the Samsung Galaxy S8+ or the HTC U11, which are similarly priced. The touchscreen is very responsive, and sunlight visibility is good too. We would have liked if Sony chose to use an AMOLED display instead of investing in a 4K display.Ĭoming to the performance, the colour reproduction is on the punchier side - pictures look like they have been pasted on the surface. We believe that a 4K display is in fact detrimental to the user experience. Now, Sony undoubtedly gets to tout its horn and say that it was the first brand to roll out a phone with a 4K display, but whether the 4K display is actually useful is the real question. The Sony Xperia XZ Premium has a 4K HDR display, which is the first in the smartphone industry. Nonetheless, it didn’t show any issue during our test period. The SIM card tray is very flimsy, and you get the feeling that it doesn’t fit as firmly as the SIM trays on most of the smartphones. ![]() Another issue which is isn’t particularly serious but worth mentioning is the SIM card tray. ![]() ![]() Finding Jesus is all that really matters in life. However, if you want me to help you to find Jesus, that is why I am here. You don't need to BELIEVE in Jesus to come here and/or to contact me. Most important to me is that you find Jesus. I do charts for the people who want them. I hope I can do this when I tell you about my own life. I don't need anything from you, except to serve you. With the trine and sextile, there may be a nice sense of bonding and a glue that keeps the relationship together. The Saturn person may be critical of the appearance and/or tastes of the Venus person. Venus conjunct Saturn may result in the Saturn person”riding the behind” of the Venus person. Each can see the other through an optimistic, rosy glow. When the blinders come off( and they, always, do) there can be great rifts Venus trine and sextile Neptune is, likely, a good thing. Neither person may see the TRUE nature of the other. The conjunction is not, usually, a good thing. You can still breath with this one, although your breathing may be shallow. This aspect is not quite as intense as Venus/Uranus, which takes your breath away. This is similar to Venus/Uranus in that both people are hit with a lightning bolt. You still need Moon connections, but this aspect is very romantic. In a relationship, this one aspect alone will not keep you connected. You will know it if you have experienced it once. This is a wonderful aspect: the stuff of romance novels. That has been my experience with Chiron in conjunction with personal planets. The conjunction seems to be such an intense bonding that is scares one person away. ![]() The trine and sextile may not be as unstable as the conjunction. You may feel as if you finally found someone who understands you deeply. This relationship may have a very early and intense bonding. It would be more of thinking very highly of your partner, rather than wanting to eat him up :/ It may be more of “deeper regard” love, if you understand what I mean. It is similar to Venus/Moon, but not as MUCH of a warm fuzzy. If the level of soul is not in the chart, this relationship will not last on Venus/Uranus alone. This would be more sexual in that it is kind of love at first sight.You see the person and there is a ZING. This would describe Venus/Moon, as I see it. ![]() I could eat her up: she is so beautiful to me. I pat her stomach and she looks like she smiles. I rub behind her ears and she makes cooing noises. My dog is so adorable that I could pat her for hours. I don’t mean to give an absurd example, but it would be how one loves one’s dog. Venus/Moon is a warm, gentle and loving interaction. If you like to learn this way, thank my Ninth House Gemini stellium of the Sun, Mercury, Venus and the South Node. ![]() The best learning is when it is easy and fun. I like to make my articles kind of bite size. I could do another article using the hard aspects–the square and opposition. I think I am going to use the conjunction and the easy/positive aspects for this article. I assume that other people have the same question, so I will try to tackle it here. ![]() Someone asked me how the Moon, Venus and Uranus acted in synastry. ![]() ![]() ![]() Not long after Muse was taken on board the Bainbridge, the three remaining pirates were shot and killed by Navy SEAL Team Six. Without the Khat, the other pirates were getting sea sick. He had told the navy officers that they were running out of Khat, a native plant found in the Somali region used to combat sea sickness and that the lifeboat had ran out of gas. On the Bainbridge, Muse was given first aid for his hand injury he had received five days earlier on the Alabama and water. ![]() All four pirates escaped with Phillips held hostage inside the lifeboat.Ī day later, the USS Bainbridge intercepted the lifeboat and navy officers negotiated with the armed pirates for hours and initially agreed to take Muse on board the Bainbridge to "meet" with elders from his clan to negotiate the release of Phillips. Attempting to exchange Phillips for Muse however goes sour, and the pirates forced Phillips into the lifeboat. Phillips offers Muse and his men money and to leave the Alabama safely on the lifeboat. The remaining crew took Muse captive and gave him first aid. Perry brought Muse to a secure room in the bowels of the ship where 14 other crew members were hiding. Muse ran away and was caught by Chief Engineer Mike Perry. Reza surprised Muse, stabbing him in his left hand with a knife. Muse and Reza left the three pirates behind with Phillips and the crew on the bridge and began searching the container ship's engine room. At some point, crew member ATM Reza convinced Muse to leave his firearm behind while searching the ship. After all four pirates were aboard, the men began interrogating Richard Phillips, the ship's captain, and at least two other crew members on the bridge. Muse is short in stature - Colleen Long and Larry Neumeister, writing for the Associated Press, reported that Muse was, "only five foot two inches (157 cm) tall."Ībduwali Muse tied up by the crew of the Alabama in a secure room at the bottom of the ship, near the engine room.Īccording to his indictment, Muse was the first of the four men to board the Maersk Alabama. Authorities state he was born in 1990, while his mother claims he was born in 1992, and his father states he was born in 1993. Muse could receive a maximum sentence of almost 34 years behind bars.ĬNN's Hussein Saddique and Cheryl Robinson contributed to this report.Muse was born in Galkayo, a divided city in Somalia. While he was away from the lifeboat, Navy SEAL snipers shot and killed the three remaining pirates, authorities said. Navy destroyer, came to the assistance of the vessel, and in radio communications, the pirates threatened to kill Phillips if they were not guaranteed safe passage away from the scene, authorities have said.įour days after the hijacking began, Muse boarded the Bainbridge and demanded safe passage for himself and the others in exchange for Phillips' release, according to a criminal complaint. Muse and his cohorts held Philips hostage for four days on the lifeboat. Muse told the court that he and the three other men agreed to "capture any ship that came by." He added that he did not recognize the U.S. In addition to the Maersk Alabama, Muse was charged with participating in the hijacking of two other vessels in late March and early April of 2009. "All of this happened because of the government in Somalia." I am very sorry for all of this," Muse said in a soft voice. When he entered his plea on May 18, Muse apologized for his actions and blamed the incident on the Somali government. Once on board, the armed men demanded the ship be stopped, then took a lifeboat and held the captain of the ship, Richard Phillips, hostage on it. Prosecutors say Muse acted as the ringleader when he and three other men seized the U.S-flagged Maersk Alabama by force about 350 miles off the coast of Somalia on April 8, 2009. Muse has pleaded guilty to charges he hijacked the ship and kidnapped its captain. No reason was immediately provided by the court or prosecutors for the delay. The sentencing hearing for Abduwali Abdukhadir Muse was adjourned until a later date. vessel off the coast of Africa last year. (CNN) - Sentencing was delayed Tuesday for a Somali pirate who prosecutors say led the attack on a U.S. ![]() ![]() In that case, you need a mic and headphone splitter, like the Poyiccot 4-in-1 Splitter, instead of a regular headphone splitter. Most headphone splitters only support audio output, meaning you can’t use your microphone. Otherwise, a dual splitter should be enough.Īnother thing to note is whether you plan to use your headphones’ microphone or a headset with the splitter. If you plan on using it with more than two headphones, you’ll need a multi-splitter like the Belkin RockStar. The first factor to consider is how many pairs of headphones you plan to use the splitter with. These are the factors you should consider when choosing a headphone splitter: After all, the last thing you need is to pick up the wrong product or have it break before you use it twice. Though they’re fairly simple, you may still have difficulty picking which headphone splitter to choose. They usually support 3 or 5 simultaneous connections, making them ideal for group listening. Multi-splitter An example of a multi-splitter for headphones.Ī multi-splitter typically looks like a small hub with multiple audio jacks and one 3.5mm plug that goes into your device. Check out our guide on the different types of headphone jacks and plugs for more information. Tip: Make sure the splitter you buy is compatible with your device. Some dual headphone splitters also have a Y-shaped or U-shaped plug with no cable extension. As the name implies, you can plug in up to two pairs of headphones with this type of splitter. But there are two different types of headphone splitters depending on the number of ports they have: Dual splitter An example of a dual headphone splitter.ĭual headphone splitters usually have a single 3.5mm plug that splits into two cables with 3.5mm jacks at the ends. Connectivity options: Not only can you connect multiple headphones, but headphone splitters can also work with other audio devices like speakers, amps, mixers, and other audio interfaces.Īs far as audio accessories go, headphone splitters are fairly straightforward.Even headphone splitters with five ports, like this one from Amazon Basics, are still pocketable. Portable: Most headphone splitters are small enough to fit into your pocket, making them easy to carry around.All you need to do is plug the splitter into your device, and you’re good to go. Easy setup: Headphone splitters are plug-and-play there’s no need to download apps or tinker with your device’s settings. ![]() So, what are the benefits of a headphone splitter? Here they are: The latter lets you connect headphones and an external mic to your device instead of two headphones. Don’t confuse a headphone splitter with a mic splitter, though. ![]() ![]() ![]() It is beyond the scope of this article to provide details on how to use iMovie's editing features. Right click (control + click also works) and click new project.In this example the external device is a flash drive that's named iMovie Test (underlined in red). First locate your external storage device.To begin working with iMovie you need to change the project directory from the default to your external storage device. Remember to save your projects to a flash drive or external hard drive when logged into the gustavus guest account as all data is wiped out when you log out of the gustavus guest account. IMovie should not be used when logged in using your Gustavus user account. iMovie works together with iTunes and iPhoto to allow users to have very comprehensive media editing options. External sources include iPhones, iPods, iPads, DV recorders, SD cards and many others. ![]() With iMovie you may import video from external sources, edit video, add sound, such as background music, add transitions and titles, export clips for use on the Internet, iPods, and also prepare a movie to be burned to DVD using iDVD. It is included as part of the iLife suite. IMovie is a media (video, audio and still images) editing program for Macintosh OS X. Athletics at Gustavus Gustavus Adolphus College Shield Icon.Fine Arts at Gustavus Musical Notes Icon.Admission at Gustavus Pencil Paper Icon.Center for International and Cultural Education. ![]() ![]() Turnaround time: Online stores may have different turnaround times for orders. Stock availability: If an item is out of stock, the online store may require additional time for delivery from the manufacturer or supplier before shipping the order. Seasonal holidays, such as Christmas and Black Friday, can result in longer delivery times due to increased shipping volumes and overloaded transport and logistics systems. Seasonality and public holidays: The time of year and national holidays can affect delivery times. Some companies are known for being reliable and fast, while others may be slower. Postal or courier services: Different postal and courier companies offer different delivery times and service levels. ![]() Express delivery offers faster delivery but may be more expensive. Standard delivery is usually cheaper but may take longer. International shipments usually take longer due to border crossings and customs clearance.ĭelivery method: Different delivery methods offer different delivery times. The location of the sender and recipient: The distance between the sender and recipient will affect delivery time. Delivery times for parcels and orders from online shops: factors affecting delivery timeĭelivery times for a parcel or an order from an online store can vary depending on a number of factors, including: These statuses indicate that the sender has begun the process of sending and transmitting information about the parcel to the carrier. In addition to the tracking number, you should pay attention to the statuses associated with the shipment of the parcel, such as "Order being processed by shipper" or "Shipment information received by warehouse electronically". In this case, it is worth waiting some time (usually 24 to 72 hours) and checking the tracking status again. Liaison with the sender: If you are not sure about the shipment status, contact the sender (e-shop, retailer or individual) to clarify the shipment details and obtain a tracking number, if one is not provided to you.ĭelays: Sometimes a package can be shipped but the tracking does not begin immediately, due to delays in processing or communication between the sender, the carrier and the postal service. ![]() If the status is shown as "Sent," "In transit," or "Processed," it means that the package has been shipped and is in the process of being delivered. Tracking Status: Enter the tracking number on the carrier's website or a third-party tracking service such as Postal Ninja. This notification confirms that the package has been shipped. To determine if a parcel has been sent, you can refer to the following sources of information:Įlectronic notification: Once a parcel has been sent, the sender usually sends an email or SMS notification with information about the shipment and a tracking number (track number). ![]() Overall, using third party services such as Postal Ninja offers users more convenience and functionality, simplifies the parcel tracking process and gathers all relevant information in one place. Tracking history: You can store tracking history, which can be useful for regular orders. This saves time and simplifies the tracking process, especially if you're waiting for packages from multiple locations. This makes tracking easier, especially for international shipments.Ĭonvenience: Instead of going to different postal sites to track parcels, you can use a single service that gathers all the information in one place. Versatility: You can track parcels from different postal services and courier companies, regardless of their country of origin. However, it's more convenient to use third-party services such as Postal Ninja for the following reasons: The site requires you to enter a tracking number in a special field, after which the system will provide information on the location and status of the parcel. To track a parcel, you can use the website of the postal service responsible for delivery. This increases trust in the retailer and the postal service and allows users to plan when they will receive their parcel and resolve any delivery issues that may arise. Parcel tracking provides transparency in the delivery process, allowing users to know where an order is at any given time. ![]() ![]() ![]() The Mac version includes full text downloads in addition to audio and is available on Apple’s Mac App Store starting today. ![]() The Languages of the liturgical texts are constantly updated. The Divine Office Mac app automatically downloads (several days at a time) audio prayers for every hour and day of the year, including Solemnities, Feasts, and Memorials. ![]() The Application is available in the following languages:Īnd contains the liturgical texts in the following languages:
![]() ![]() In addition to the strength provided by the spinal joints and ligaments, significant support is provided to the spine by the surrounding paraspinal musculature, as well as muscles of the posterior and anterior abdominal walls. Ligamentum flava (yellow ligaments) connect adjacent lamina, strong supraspinous and weaker interspinous ligaments connect adjacent spinous processes, whilst thin intertransverse ligaments join adjacent transverse processes (Figure 1.4). Various ligaments provide support by connecting adjacent components of the vertebral arches. Lateral flexion, or abduction, is also possible in the human lumbar spine(1). Typically lumbar facet joints lie in an antero-posterior direction, which allows for freedom of flexion and extension, but limits rotation. The orientation of the facet joints dictates the movement which is able to occur in the lumbar spine. The anterior longitudinal and posterior longitudinal ligaments provide additional support to these vertebral body-disc spinal units.Īdjacent articular processes (superior and inferior) are joined to their companions via synovial facet joints. Contained within the annulus is the central hydrated gelatinous core, the nucleus pulposus. The annulus fibrosis forms a peripheral ring of fibrous tissue, which connects adjacent endplates. Upper and lower surfaces of adjacent vertebral bodies are covered with a thin layer of hyaline cartilage, which forms the endplates. A typical intervertebral disc consists of three parts, each essential to the normal functioning of the disc cartilaginous endplates (CEP), annulus fibrosis (AF) and nucleus pulposus (NP). ![]() Lumbar vertebral bodies increase in size from superiorly to inferiorly and are generally kidney shaped(1).Īdjacent vertebral bodies articulate between their bodies via intervertebral discs and between their arches at the facet (zygopophyseal) joints. Where the lamina and pedicle meet, superior and inferior articular processes are present, which form synovial joints (facet joints) with matching processes of adjacent vertebrae. Adjacent pedicles together form intervertebral foraminae for exiting spinal nerve roots. The lamina is the part of the neural arch between the transverse and spinous process, whilst the pedicle is that part of the arch anterior to the transverse process, which connects the arch to the vertebral body. From either side of the vertebral arch bony transverse processes emerge at the side (laterally), whilst a single midline bony spinous process emerges posteriorly. Located between theses two parts is the vertebral foramen, which encases the neural elements spinal cord or cauda equina (nerve roots) depending on the spinal level. Image source Dr David Oehme 2013.Ī typical vertebra consists of an vertebral body at the front (anterior) and a vertebral (neural) arch at the back (posterior). Nerve roots (yellow) are exiting through intervertebral foraminae. Figure 2 shows a side view of human lumbar spine demonstrating five lumbar vertebrae (L1 – L5) and intervening intervertebral discs. The lumbar spine possesses an anterior convexity, or lordosis and, as in the cervical and thoracic regions, individual vertebral bodies are separated by the cartilaginous, load-absorbing intervertebral discs. The human lumbar spine typically consists of five vertebral bodies, L1 through to L5, which join with the pelvis via the sacrum at S1, and with the thoracic spine at the thoracolumbar junction (T12). ![]() Integrity of the human spine is necessary for upright posture and propulsion, as well as for movements of both upper and lower limbs(1). The complex structure of the spine allows for significant strength as well as great flexibility, whilst also providing protection to the fragile spinal cord and exiting nerves. Intervertebral discs, the shock absorbers between adjacent vertebral bodies, are shown (yellow). The cervical and lumbar regions possess a forward convexity (lordosis) whilst the thoracic and sacral regions demonstrate a forward concavity (kyphosis). Figure 1 shows a human spinal skeleton demonstrating cervical (yellow), thoracic (green), lumbar (pink) and saccro-coccygeal (blue) regions. ![]() ![]() ![]() In the event of a complaint from a sale where finance was the payment method we will work to resolve this in-house with you and in line with the Financial Conduct Authority () & Financial Ombudsman Service () requirements. FREE Activity Table for Kids At Home Tester Club (Must Apply) Kindle eBook Freebies & Discounts For. In the unlikely event that a problem cannot be resolved in-house, you can request arbitration, in writing, from the Secretary, MIRAD, PO Box 333, Southport, PR9 7GW. (Facebook/Instagram Required) FREE 4-500 Domino’s Pizza Gift Cards For First To Respond A Text. 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