1. Always get up from your table and take a ten-minute walk. Those who walk at least four times a week, scientists have found, feel less distressed and sleep better. Also train yourself to become a "Non Exercise Activity Thermo Genesis" or NEAT. It's something you do unconsciously,like picking up newspapers, ironing clothes, dusting bookshelves, etc.

2. When you exercise, even a little, your heart rate increases, and you then take in more oxygen.

You can divide your exercise time in factions. If you are a very busy person try 10 minutes, three times a day). Your metabolism will speed up and level of serotonin (a feel-good brain chemical) will rise.

3. Find (and keep) a caring "Family Doctor" as your personal friend. This could be the most important friend in your family. He or she will monitor you and your family and children and kids for a healthy living and profile. It is also important to choose a good doctor outside Bangladesh (if necessary) especially in India and Thailand and Singapore. There are places outside BD not up to the mark and people can get cheated

4. Your best defence against diseases is washing your hands properly. The right way is to remove rings and sometimes bracelets. Depending on nail size, you need to scrub nails with a nailbrush. Finally wash your hands together at least 20 seconds under running water with soap.

Last but not least do NOT use "cloth towels" in public places to dry your hands.

5. If you are a mum or dad, you are the King and Queen in your child's world. Each and every action of your life is being recorded by your children. You are the role model. It's not only courtesy but also discourtesy that begins at home! So behave nicely at home and watch your family grow in a courteous way. Your behaviour is your responsibility. It's easy to just become a mother and father. The great challenge is to be a to be a "mum" or "dad." Between the ages of 3 to 13, a child's psychological development is very important.

6. Sleep at lease six hours. A scientific study suggests that key repair work may happen in the brain between the sixth and eighth hours of sleep. During this time, electrical activity activates waves of calcium to enter brain cells. These calcium waves instruct neurons to reorganise their connections with each other and generate new ones.

7. While it is generally agreed that children provide the glue that keeps couples together, the opposite can also be true. Organise your time constructively. It is true that children come first, but also try to spend some time exclusively for your spouse. In the long run, children will be benefited. Create a buffer zone by spending at least 10 minutes alone after you get home. Spend sometime in the wash room where you can keep a small radio/cassette player and couple of weekly magazines. This will get the work distress out of your system before it gets directed at your partner or children. We all, especially after decades, take each other for granted, which is not correct.

8. Try to work smartly rather than very hard. It's not time but output which should be counted. List things you enjoyed doing. Commit to do at least one of them everyday. Try to see the positive side of everything. In fact most people appear awful if you are awful within yourself

9. Don't get influenced quickly. Have patience. A little patience can be more powerful than a bucketful of brains. If possible, take at least 36 hours before making a big decision.

10. It's true that doing good makes you feel good. Behave nicely with your subordinates, including housemaids. It's the little things that count. Specially be sympathetic to young workers who are working at your home. Try to share some of their works and get yourself fit. To burn your fat, move yourself as much as possible, from ordering a cup of tea to getting it yourself. Use stairs instead of lifts. If you think you are better then you will feel better.

And always remember: heroes never complain.