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Why You Need to Move More in Your Day

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Five ways to move more

Thrombosis, more commonly known as blood clotting, is a dangerous and life-threatening condition. Globally, one in four people die from conditions caused by thrombosis, making it a leading cause of death worldwide.

Concerningly, with technological advances and shifting work patterns, many of us lead increasingly sedentary lifestyles, increasing our risk of thrombosis. Do you sit at a desk for work or enjoy sitting watching TV in the evening? You could be at high risk.

This is because when we sit for long periods of time, it enables pooling of blood in the veins, leading to clot formation, known as deep vein thrombosis (DVT). These clots can then break off and travel to other parts of the body, causing harmful effects. For example, if a clot travels to the lungs it leads to a potentially deadly condition called pulmonary embolism (PE).

In light of this risk, World Thrombosis Day’s (WTD) theme this year is “Move Against Thrombosis”. WTD aims to raise awareness about the risks of thrombosis and encourage and empower people to take preventative action against it.

Signs you’re not moving enough

So how can you know if you are not moving enough and subsequently are at risk of thrombosis?

Globally, one in four adults do not meet recommended levels of physical activity. The goal of 10,000 steps is widely circulated, but even taking 7,000 steps a day can have a statistically significant positive impact on health, says Dr Helen Okoye,  a leading thrombosis specialist who is part of the WTD campaign steering committee. If you’re moving less than this, it is important to walk more! Steps can be tracked and monitored on most smartphones and watches.

But crucially, even when living a generally active life, time spent sedentary poses a risk to health. WHO states that we should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits.

To monitor this, sitting down for too long has physical effects on the body that can also be used as tell-tale signals to move more. If you spend long periods of time sitting in front of a screen, you may notice some of the following symptoms:

  • Difficulty sleeping

  • Low energy

  • Poor posture

  • Weight gain

  • Lack of focus

  • Constipation

  • Tight hips and hamstrings

  • Stiff neck and shoulders

  • Back pain

If you’re experiencing any of these symptoms, it is vital to take action to increase your movement. According to Dr Okoye, we all need to make a conscious effort to build movement into our everyday lives. “Make it a daily habit to move more,” says Dr Okoye. “The less you keep your body in a static position throughout the day, the better your chances for living a healthy life.”

Reducing your risk of thrombosis does not require a drastic life overhaul; a few simple changes can increase your chances of a healthy life.

Five ways to move more

Here are five easy ways to break up your time sitting still. Get your friends involved and try to make one or all of these a regular habit in your day-to-day life.

  1. Take a break, says Dr Okoye. “Schedule a break in your day. Whether that’s a few minutes outside, a chat with a colleague, or a walk to get a snack or coffee, taking the time to get up and move will reduce your risk of thrombosis. It’s all the little movements we do in the day that matter. The trick is to build movement into every part of your life,” she advises.

  1. Walk more. To reach that 7,000 steps goal, there are many ways to implement subtle changes and increase the amount you walk. These include switching to walking meetings and phone calls, taking the stairs, parking a block away from a shop you are going to, and scheduling a 15 – 30 minute walk every day.

  1. Stretch more. Why not multi-task to make good use of standing breaks or time watching TV? Exercising or stretching, even for a short time, is a simple healthy habit to introduce. There are brief five-minute yoga or stretching videos on YouTube that can be an effective way to release stress and muscle tension from your body. Or you could set yourself a challenge; for example, to do five lunges every hour.

  1. Dance it out. Get some colleagues or friends together to shake it out and have a dance break! Maybe a silly one, but definitely a good way to have a laugh, boost positive energy and reduce the risk of thrombosis.

  1. Stand more. Take a five-minute standing break for every hour that you sit down, advises Dr Okoye. “During your work week, try to stay in motion whenever possible. Stand up while you’re talking on the phone or if a colleague stops at your desk for a chat, and go for a walk during lunchtime,” she concludes.

By making these changes a daily habit, not only will you reduce your chances of thrombosis, but it can also have a positive impact on your mental and physical health. Movement releases endorphins, which boost energy levels, and serotonin, which uplifts mood.

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Health

Ebola: NCAA Directs Enhanced Surveillance Across Nigerian Airports

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By Adedapo Adesanya

The Nigeria Civil Aviation Authority (NCAA) has directed airlines, airport operators and other aviation stakeholders to intensify public health surveillance measures following the outbreak of Ebola Virus Disease (EVD) in parts of the Democratic Republic of Congo (DRC) and Uganda.

In a circular dated May 18, 2026, the NCAA said the directive became necessary due to growing concerns over the spread of the disease and the critical role of the aviation sector in preventing cross-border transmission.

The authority noted that although no confirmed case linked to the outbreak has been recorded in Nigeria, it is collaborating with the Federal Ministry of Health, the Nigeria Centre for Disease Control (NCDC), Port Health Services and international health organisations to closely monitor the situation.

According to the NCAA, health authorities in the DRC recently identified a cluster of severe illnesses among healthcare workers in the Bunia Health Zone in the northeastern part of the country.

Recall that Nigeria also said it would tighten surveillance after the World Health Organisation (WHO) declared a public health emergency after Ebola killed over 80 people in Congo and Uganda.

Laboratory investigations later confirmed the presence of the Bundibugyo virus, a strain of the Ebola virus family known to cause severe viral haemorrhagic disease in humans.

The authority stated that there is currently no licensed vaccine specifically approved for the Bundibugyo strain, while treatment remains largely supportive and symptom-based.

The NCAA listed symptoms associated with Ebola Virus Disease to include sudden fever, severe fatigue, persistent headache, vomiting, abdominal pain and bleeding manifestations such as nosebleeds or vomiting blood.

It stressed that early detection and immediate reporting remain critical to preventing the international spread of the disease.

As part of preventive measures, the authority said disease surveillance systems at airports have been strengthened, while contact tracing, case reporting mechanisms and border health screening procedures are also being reinforced.

The NCAA further directed pilots to notify Air Traffic Control of any suspected communicable disease cases onboard aircraft, in line with the Nigeria Civil Aviation Regulations.

It also instructed flight crew members to complete and submit Aircraft General Declaration forms for all suspected cases and mandated airlines to ensure passenger locator forms are completed and handed over to Port Health Services upon arrival.

The authority added that airlines must ensure aircraft are properly equipped with first aid kits, universal precaution kits and emergency medical kits.

It also urged operators to reinforce crew training on the identification and management of communicable diseases and ensure strict adherence to infection prevention and control guidelines.

The NCAA called on all aviation stakeholders to remain vigilant and comply fully with established public health protocols to safeguard passengers, crew members and the general public from potential health threats.

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Nigeria on High Alert as WHO Declares Ebola Emergency of International Concern

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ebola dr congo

By Adedapo Adesanya

The Nigeria Centre for Disease Control and Prevention (NCDC) has said that although the country currently has no confirmed case of Ebola Virus Disease (EVD), it is, nevertheless, actively strengthening surveillance.

This comes as the World Health Organisation (WHO) declared the Ebola outbreak in Congo and Uganda a public health emergency of international concern, after 80 deaths were attributed to the disease.

The WHO, however, stopped short of declaring a pandemic, saying it did not meet the necessary criteria. The United Nations agency advised countries against closing borders or restricting trade.

Early symptoms include fever, muscle pain, fatigue, headache, and sore throat, and are followed by vomiting, diarrhoea, a rash, and bleeding.

In a statement by its Director General, Mr Jide Idris, on Sunday, the NCDC noted that it is also ramping up laboratory readiness, infection prevention, and public awareness efforts across the country.

He said the centre was closely monitoring the situation due to increasing regional movement across African countries and was working with relevant stakeholders, including the Port Health Services under the Federal Ministry of Health and Social Welfare, to strengthen preparedness within Nigeria’s public health system.

“NCDC is closely monitoring the situation and working with relevant stakeholders, including the Port Health Services, to ensure continued vigilance and preparedness within the public health system,” he stated.

The NCDC boss described Ebola virus disease as a severe viral illness transmitted through direct contact with the blood, bodily fluids, secretions, or contaminated materials of infected persons or animals.

He noted that the disease has an incubation period ranging from two to 21 days, while symptoms include fever, weakness, headache, muscle pain, sore throat, vomiting, diarrhoea, and, in severe cases, unexplained bleeding.

Recall that Nigeria gained international recognition for successfully containing an Ebola outbreak in 2014 after an infected traveller arrived in Lagos from Liberia.

Healthcare workers were advised to maintain a high index of suspicion for Ebola, especially in patients presenting symptoms compatible with the disease alongside relevant travel or exposure history.

Idris stressed the importance of strict adherence to infection prevention and control measures, including early identification and isolation of suspected cases, proper use of personal protective equipment, hand hygiene, and prompt reporting through established channels.

“NCDC will continue to monitor the situation closely and provide updates as necessary,” he added.

NCDC advised Nigerians to remain calm, maintain good hand hygiene, avoid misinformation, and report unusual illnesses promptly.

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NNPC Donates MRI Machine, Others to Nnewi Teaching Hospital

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NNPC MRI Machine Nnewi teaching hospital

By Modupe Gbadeyanka

A 1.5 Tesla Magnetic Resonance Imaging (MRI) machine has been donated to the Nnamdi Azikiwe University Teaching Hospital (NAUTH), Nnewi, Anambra State, by the corporate social responsibility arm of the Nigerian National Petroleum Company (NNPC) Limited, NNPC Foundation.

In a statement on Sunday by its Chief Corporate Communications Officer, Mr Andy Odeh, the state-owned oil organisation said the medical item was given to the healthcare institution as part of its commitment to improving healthcare access and strengthening medical infrastructure across Nigeria.

The MRI system is expected to significantly improve access to advanced diagnostic imaging services for millions of Nigerians across the South-East (Anambra, Enugu, Imo, Abia and Ebonyi States) as well as neighbouring Delta State.

The foundation also provided critical supporting infrastructure, including RF shielding systems, chillers, backup UPS systems, electrical installations, specialised imaging accessories, ventilation systems, CCTV and oxygen monitoring systems, intercom communication facilities, and other patient comfort technologies designed to ensure optimal operation of the facility.

Before now, patients requiring advanced MRI diagnostic services often faced prolonged waiting periods, exorbitant costs, and the burden of travelling long distances in search of functional imaging centres.

But it is believed that the intervention of the NNPC Foundation would provide succour to patients.

At the presentation of the items to the institution over the weekend, the chief executive of the NNPC, Mr Bashir Bayo Ojulari, represented by the Managing Director of NNPC Foundation, Mrs Emmanuella Arukwe, described the intervention as a strategic investment in healthcare access, diagnostic precision, and improved patient outcomes, noting that the facility aligns with the company’s commitment to building sustainable systems and impactful national institutions.

“The installation of the MRI in NAUTH exemplifies our commitment, as our intent is to build enduring institutions, sustainable systems and legacies. This intervention aligns with our conviction that access to quality healthcare underpins human dignity, longevity and economic productivity,” Mr Ojulari stated.

‎He described the company’s social investments as viable currencies that strengthen the relationship between the Company’s core mandate of providing and managing energy for Nigerians and meeting stakeholders’ expectations.

‎In his remarks, the Governor of Anambra State, Mr Charles Soludo, who was represented by the Commissioner for Health, Dr Afam Obidike, said the intervention would enhance safe and precise diagnosis and treatment for patients across the South-East region.

He also commended NNPC Foundation for donating the MRI facility to the state, noting that the intervention would significantly improve access to quality healthcare services for the people.

The Chief Medical Director of NAUTH, Prof Joseph Ugboaja, thanked the donor for the items, saying NNPC Foundation has demonstrated that corporate social responsibility is not just a policy statement but a lifeline for institutions like ours.

“For too long, patients in our catchment area have had to travel long distances to access this level of diagnostic precision, often at prohibitive costs. With this installation, we will eliminate that burden,” he enthused.

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