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Workout from home and stay healthy – KBC

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Workout, eat well, stay home and stay healthy

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Image courtesy pexel.com

There’s an unprecedented need to stay at home, now more than ever. As the government tries to contain the spread of COVID-19 or commonly known as the Coronavirus, we too must do our part where we can. In this case, it means staying at home.

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Having said that, this doesn’t mean that you can’t stay active. There are plenty of workouts you can do from the comfort of your home or an area around it. If you have kids, don’t worry, you can make it fun for them too.

If you need extra motivation to get you started, you should follow Mitchelle Adagala on Twitter, Instagram and Youtube for all the stay at home workout motivation you need during this period.

How to stay active

Go for a walk or go for a run

The curfew is set from 7 pm to 5 am; that gives you an hour from 6 pm to 7 pm for an evening jog or any hour from 5 am for an early morning run/walk. The point is to avoid crowds and make sure you’re social distancing.

Do exercises using your body weight

Bodyweight exercises mean that you don’t need any equipment, just your body weight. Here are 15 you can do and repeat for a 30-minute work-out.

Squats – 30 reps or set a timer to 60 seconds

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Lunges – 30 reps/ 60 seconds

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Lateral leg raises – 15 reps/30 seconds; repeat with other leg

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Skater hops – 30 reps/ 60 seconds

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Donkey Kicks – 15 reps/ 30 seconds; repeat with other leg

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Mountain Climbers – 30 reps/ 60 seconds each leg

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High Knees – 30 reps/60 seconds

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Push-ups – 60 seconds

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Burpees – 60 seconds

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Bicycle crunches – 60 seconds

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Sit-ups – 30 reps/60 seconds; repeat with other side

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Always remember to hydrate and warm-up before any exercise.

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Uber to temporarily suspend accounts of users exposed to COVID‑19

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Uber may temporarily suspend the accounts of users, drivers exposed to COVID‑19 in Kenya. The firm has also adjusted its systems to work according to the 7 pm to 5 am curfew set up by the Kenyan government in bid to help reduce the spread of COVID-19.

“In accordance with the measures announced by President Uhuru Kenyatta on 25 March 2020 to prevent the spread of Coronavirus, ” the firm announced. “We are temporarily pausing our services in Nairobi and Mombasa between 6:00 pm and 5:00 am, until further notice. The health and safety of our community come first, and we will do our best to support drivers during these unprecedented times.” said an Uber spokesperson.

Uber Kenya has also introduced safety recommendations within the app to help raise awareness about suggested travel restrictions and social distancing with “travel only if necessary” in-app messaging.

Uber is providing safety information to drivers and riders in line with public health authorities guidance. This includes messages in-app, email and on social media channels.

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The firm has also set up 24/7 support team working with public health authorities in their response to the pandemic. Working with them, Uber may temporarily suspend the accounts of customers and drivers confirmed to have contracted or been exposed to COVID‑19.

Drivers who are diagnosed with COVID-19 or placed in individual quarantine by a public health authority will receive financial assistance for a period of up to 14 days.

Uber has distributed hand sanitisers to drivers. Those who did not receive and who have purchased surface sanitizers will receive a one-time reimbursement to cover the expense.


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Africa CDC, Cc-Hub Partner to Sensitize the Continent on COVID-19

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Africa Centres for Disease Control and Prevention (Africa CDC) is collaborating with the Co-Creation Hub (CcHUB), to launch a call, for innovative communication projects on COVID-19 based on indigenous African languages targeted at the semi-urban and rural population across Africa.

The communication projects are expected to help counter disbelief and misinformation, catalyse citizens actions and solidarity as well as combat stigmatization.

The collaboration will focus on projects delivering vetted critical information from Africa CDC to Africans in remote areas using innovative and culturally sensitive messaging.

This involves educating the public and ensuring fact-based information reaches even remote locations through such approaches like comics, animation, illustrations, infographics, interactive SMS, Mobile apps etc.

The selected teams will be supported with grant funding of up to $5000 for research and design support. Proposed projects can be focused on one African country or multiple countries across the continent. Africa CDC Joins Forces with Co-Creation Hub to use Smart Ways to Educate and Sensitize the Continent on COVID-19

Dr. Benjamin Djoudalbaye, Head of Policy, Health Diplomacy, and Communication at the Africa CDC stated that the collaboration is to “enhance efforts of the Africa CDC towards educating the public and ensuring that the right information reaches even remote locations across the continent to avoid unnecessary panic and misinformation.”

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With a track record of collaborating with key players to explore the application of technology to solve Africa’s systemic problems in Public Health, Education, Governance in the continent, CcHUB through its internal research and development unit, CcHUB Design Lab, based in Kigali, Rwanda, will collaborate with innovators to provide technical support using innovative digital and non-digital methodologies to ensure the mass messaging on Coronavirus reaches the semi-urban and rural population across Africa.

Bosun Tijani, CcHUB’s Co-founder and CEO, said “This is a critical time where tech in Africa should be used in smart ways to ensure broader citizen awareness and understanding of COVID-19 response strategies and precautions”.

This collaboration is supported by the Joint African Union – German Cooperation on Citizens Engagement and Innovative Data Use for Africa’s Development programme implemented by Deutsche Gesellschaft für Internationale Zusammenarbeit (GIZ). A Call for Projects- Solve for Coronavirus (COVID-19) for creative teams working on a project or have an idea, with the capability to build out the solution could be accessed through the link: bit.ly/solve-for-covid19.


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Relief for Kenyans as they start paying lower VAT of 14pc

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Kenyans have started paying a lower Value Added Tax rate of 14 percent that was implemented Wednesday.

KBC Radio_KICD Timetable

This follows President Uhuru Kenyatta directive that the National Treasury  reduce the VAT from 16% to 14%, with the directive to take effect on April 1.

The law allows National Treasury Cabinet Secretary to effect tax changes of up to 25 percent without approval from parliament.

Other tax measures such as lower income tax announced in March are expected to be ratified by the national assembly during a special sitting slated for next week.

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The cost of commodities and services have slightly reduced following implementation of the 14 percent VAT on Wednesday, down from the previous rate of 16 percent.

The aim of the lower VAT was to give Kenyans a stronger financial capability to counter a slow economy.

Companies have started informing customers of the change in pricing. For instance pay television company DStv and GOtv have informed customers of lower pricing effective today (Wednesday).

Safaricom has also told customers that airtime purchase will earn the customer two percent extra airtime.

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In the event that a customer tops up with Ksh 100 for example, they will be entitled to receiving Ksh 102 airtime.

Unlike the VAT however, other tax measures such as abolishing the 30 percent tax band will have to wait for the national assembly’s nod for implementation.

Already national assembly majority leader Aden Duale has written to the speaker to recall the house for a special sitting next Wednesday to consider among others the new tax measures.

That the National Treasury was also directed to implement the following immediate reliefs and increase disposable income to the people of Kenya, through:

I. 100 % Tax Relief for persons earning gross monthly income of up to Ksh. 24,000.

II. Reduction of Income Tax Rate (Pay-As-You-Earn) from 30% to 25%.
III. Reduction of Resident Income Tax (Corporation Tax) from 30% to 25%;

IV. Reduction of the turnover tax rate from the current 3% to 1% for all Micro, Small and Medium Enterprises (MSMEs);

V. Appropriation of an additional Ksh. 10 Billion to the elderly, orphans and other vulnerable members of our society through cash-transfers by the Ministry of Labour and Social Protection, to cushion them from the adverse economic effects of the COVID-19 pandemic;

VI. Temporary suspension of the listing with Credit Reference Bureaus (CRB) of any person, Micro, Small and Medium Enterprises (MSMES) and corporate entities whose loan account fall overdue or is in arrears, effective 1st April, 2020.

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