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Delayed but Not Denied: Names of 25 persons who are convicted in May 9 Case

Islamabad, Pakistan: After getting approval from the Supreme Court this week, the military courts announced the verdict of the May 9 2023 Mutiny case on Saturday punishing 25 culprits involved in the May 9, 2023 vandalism.

The formation of a Judicial Commission would frustrate the legal process against the culprits of the May 9 incidents
The formation of a Judicial Commission would frustrate the legal process against the culprits of the May 9 incidents

On 9 May 2023, the nation witnessed tragic incidents of politically provoked violence and arson at multiple places, marking a dark chapter in the history of Pakistan. Building on a sustained narrative of hate and lies, politically orchestrated attacks were carried out on the installations of the Armed Forces including desecration of the monuments of Shuhada.

These blatant acts of violence not only shocked the nation but also underscored the necessity of checking this unacceptable attempt of political terrorism to impose its own perverted will through violence and coercion.

Sequel to the events of this ‘Black Day’, through meticulous investigations, irrefutable evidence was collected to legally prosecute the accused involved in the 9th May tragedy. Certain cases were subsequently referred for Field General Court Martial as per law, where they underwent trials following due process.

On 13 December 2024, a seven-member Constitutional Bench of the Supreme Court of Pakistan directed that the cases pending due to an earlier order of the Supreme Court be finalized and judgments in the cases of those accused found involved in these violent incidents be announced.

The sentences of the other accused are also being announced as soon as their legal process is completed. The decision on the sentences of May 9 is an important milestone in the provision of justice for the nation. The sentences of May 9 are a clear message to all those who are exploited by a few vested interests. These sentences are a warning to those who fall victim to political propaganda and poisonous lies to never take the law into their own hands in the future.

The details of the 25 convicted accused are as follows:

1. Jan Muhammad Khan, son of Toor Khan, involved in the Jinnah House attack, sentenced to 10 years in prison with hard labor
2. Muhammad Imran Mehboob, son of Mehboob Ahmed, involved in the Jinnah House attack, sentenced to 10 years in prison with hard labor
3. Raja Muhammad Ehsan, son of Raja Muhammad Maqsood, involved in the GHQ attack, sentenced to 10 years in prison with hard labor
4. Rehmatullah, son of Manjoor Khan, involved in the Punjab Regimental Center Mardan attack, sentenced to 10 years in prison with hard labor
5. Anwar Khan, son of Muhammad Khan, involved in the PAF base Mianwali attack, sentenced to 10 years in prison with hard labor
6. Muhammad Afaq Khan, son of M. Ashfaq Khan, involved in the Bannu Cantt attack, was sentenced to 9 years in prison with hard labor.
7. Dawood Khan, son of Amir Zeb, involved in the Chakdara Fort attack, was sentenced to 7 years in prison with hard labor.
8. Faheem Haider, son of Farooq Haider, involved in the Jinnah House attack, was sentenced to 6 years in prison with hard labor.
9. Zahid Khan, son of Muhammad Khan, involved in the Multan Cantt check post-attack, was sentenced to 4 years in prison with hard labor.
10. Yasir Nawaz, son of Amir Nawaz Khan, involved in the Punjab Regimental Center Mardan attack, was sentenced to 2 years in prison with hard labor.
11. Abdul Hadi, son of Abdul Qayyum, involved in the Jinnah House attack, was sentenced to 10 years in prison with hard labor.
12. Ali Shan, son of Noor Muhammad, involved in the Jinnah House attack, was sentenced to 10 years in prison with hard labor.
13. Dawood Khan, son of Shad Khan, involved in the Jinnah House attack, was sentenced to 10 years in prison with hard labor.
14. Umar Farooq, son of Muhammad Sabir, involved in the GHQ attack, was sentenced to 10 years in prison with hard labor.
15. Babar Jamal son of Muhammad Ajmal Khan, involved in the PAF base Mianwali attack, sentenced to 10 years in prison with hard labor
16. Muhammad Hasher Khan son of Tahir Bashir, involved in the Jinnah House attack, sentenced to 6 years in prison with hard labor
17. Muhammad Ashiq Khan son of Naseeb Khan, involved in the Jinnah House attack, sentenced to 4 years in prison with hard labor
18. Khurram Shahzad son of Liaquat Ali, involved in the Multan Cantt check post attack, sentenced to 3 years in prison with hard labor
19. Muhammad Bilawal son of Manzoor Hussain, involved in the Jinnah House attack, sentenced to 2 years in prison with hard labor
20. Syed Alam son of Maazullah Khan, involved in the Punjab Regimental Center Mardan attack, sentenced to 2 years in prison with hard labor
21. Laiq Ahmed son of Manzoor Ahmed, involved in the ISI office Faisalabad attack, sentenced to 2 years in prison with hard labor
22. Ali Iftikhar son of Iftikhar Ahmed, involved in the Jinnah House attack, sentenced to 10 years in prison with hard labor
23. Ziaur Rehman son of Azam Khurshid, involved in the Jinnah House attack, was sentenced to 10 years in prison with hard labor.
24. Adnan Ahmed son of Sher Muhammad, involved in the Punjab Regimental Center Mardan attack, was sentenced to 10 years in prison with hard labor.
25. Shakirullah son of Anwar Shah, involved in the Punjab Regimental Center Mardan attack, was sentenced to 10 years in prison with hard labor.

Cases are also pending against several accused in various anti-terrorism courts. True justice will be served when the masterminds and planners of May 9 are brought to justice. Punishment will be given according to the constitution and law. The state of Pakistan will ensure the rule of law by providing complete justice in the incidents of May 9. By providing justice in the May 9th case, the misguided and destructive politics based on violence will be buried. According to the constitution and law, all convicted criminals have the right to appeal and other legal remedies

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Terrorism in Russia: Central Asian Youth Becoming hired-guns

Monitoring Desk: The killing of top Russian General Igor Kirillov along with his assistant confirmed again connections between emerging terrorism and Central Asian republics.

This was the second event of terrorism in Russia where Central Asian men were allegedly involved while videos and footage arriving from Syria also indicate the presence of thousands of Central Asian men conquering Syrian cities as foot soldiers of forces of former Alqaeeda leader.

Russia said on Wednesday it had detained a suspect who had confessed to planting and detonating a bomb in Moscow that killed General Kirillov, who was the chief of Russia’s Nuclear, Biological, and Chemical Protection Troops, on the instructions of Ukraine’s SBU security service.

In the March 2024 jihadist massacre at Moscow’s Crocus City Hall, four Tajik citizens were held for allegedly murdering at least 143 people in the concert hall.  last week. Some of the Tajiks arrested including Faridun Shamsiddin emigrated to Russia, then traveled to Turkey, before returning to Moscow in early March. BBC reported that Turkey is a convenient country for a migrant worker to renew a Russian permit and is also seen as somewhere where IS’s Afghan-based affiliate Islamic State Khorasan can recruit militants.

In both cases of terrorism in Russia, Ukrainian secret services allegedly recruited Central Asian youth while the Hayat Tahrir al-Sham (HTS) force recruited them thereby sending a possibility that Central Asian men are available as ‘hire-guns’ and their recruitment allegedly by Western allied forces is dangerous for all who are not aligned with NATO forces.

In December 2020, Uzbekistan brought home 25 women and 73 children from Syria where they had been staying at camps with other families of Islamic State fighters.

Central Asian republics border Russia, Iran, China, and Afghanistan and three of them are on the hit list of Western allies while one (Afghanistan) is a launching pad of terrorism where Western allied forces had already left NATO-grade war weapons that had been used against Pakistan now.

The merging scenario can be dangerous for the region if such Central Asian youth are hired against China and Iran in the future as hired-gun as they would have Afghanistan as a terrorism launching pad.

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Why did the Season of US Sanctions start against Pakistan?

Islamabad, Pakistan: On December 19, 2024, the US again imposed sanctions on Pakistan, and the Foreign Office of Pakistan believes the US decision to impose sanctions is unfortunate and biased.

Russia, Iran, China, and Pakistan are facing the Season of US Sanctions and surprisingly all four countries are members of the Shanghai Cooperation Organization (SCO) from the Global South and believe in Indigenous defence capabilities, and are achieving an impressive level of self-reliance over defence requirements. Against all four countries, the United States has ‘reasons to believe that they are endangering US security”. This US mantra of ‘reason to believe’ destroyed Iraq, Libya, and Afghanistan in the past when the US said that it had reasons to believe that Iraq had chemical weapons as well as weapons of mass destruction while it claimed that it had reasons to believe that Afghanistan had ‘dirty bomb’ and it also had reason to believe that Qadaffi was a constant threat to US security in the Middle East.

The US Department of State has reasons to sanction Russia (Ukraine War and otherwise), it is believed that Iran wants to develop nuclear weapons for its defence requirements so it is under a constant wave of sanctions. Regarding China, the US has categorically said that it is the most dangerous enemy of the United States so is facing a constant series of sanctions. What for Pakistan is facing the Season of US Sanctions? Islamabad is a time-tested ally of Washington and has been at the forefront in South Asia whenever its support was required. Furthermore, US sanctions are mostly related to Pakistan’s missile program that is decades old and is per defence demands in an environment where its historic enemy India has been trying to find reasons to harm Pakistan. Besides, why did this series of US sanctions start just after former prime minister Imran Khan was voted out of power?

In October 2023, the US imposed sanctions on three Chinese suppliers to Pakistan’s missile program. This was two days after Pakistan conducted its second test launch of the Ababeel medium-range ballistic missile.

In September 2024, the United States imposed sanctions on five Chinese companies and an individual claiming they were supplying equipment to test large-diameter rocket motors, including the Shaheen-3 and Ababeel, and, potentially, other larger systems.

In October 2024, the US blacklists over two dozen firms tied to Pakistan and Iran weapons programs, citing they were supporting missile and drone developments and violations of Pakistan and Iran, calling activities of firms contrary to US national security, including violating export controls, aiding restricted weapons programs, and attempting to bypass sanctions on Russia and Iran. The US Commerce Department stated that “nine Pakistani entities were added to the ban list for contributing to Pakistan’s ballistic missile program.

There are circles within the government of Pakistan that believe that this harsh treatment of the United States against an old friend like Pakistan has something very serious behind and the move is planned by the Zionist lobby that since long wanted to damage Pakistan’s strategic assets and now this lobby became dangerously annoyed when its assets Imran Khan was removed from the power through a vote of no-confidence. Security circles in Pakistan since long claimed that TTP and BLA are directly being funded by India at the direction of the Zionist lobby as India and Israel collaborate against their enemies. Since Imran Khan has been a strategic partner of the Zionist lobby through the House of Goldsmith, this lobby has accelerated its project to destroy Pakistan as it destroyed several countries in the Middle East and Africa. An impartial review of the situation suggests that the claims of security circles of Pakistan are not unfounded because the entire Zionist lobby has geared up to put multidimensional pressure on Pakistan including through US politicians demanding the release of Imran Khan, Zionist media blaming Pakistan for human rights abuses and US State Department slapping Pakistan with sanction and drawing a triangle of Iran-China-Pakistan and claiming this triangle is a security threat to US interests globally. During Imran Khan’s tenure, this lobby managed to harm Pakistan’s relations with China, and the flagship project of Chinese BRI—CPEC was closed down and Chinese firms were harassed through accusations of corruption in Chinese projects. This lobby also managed to create a rift among all friends of Pakistan such as Saudi Arabia, Turkey, UAE, and even European Union countries. Fortunately, Khan was voted out before the total damage was done at a diplomatic level. Now this lobby is working day and night to implement this anti-Pakistan plan and Imran and his associates inside and outside the country are constantly busy selling anti-national narratives, sometimes articles in foreign media, sometimes anti-Pakistan demonstrations abroad, sometimes boycotting domestic products, sometimes attacking the federation, sometimes a movement of civil disobedience and advising Pakistanis not to send remittances, so that they are determined to destroy the entire country to achieve their goals and now they are happy with this attack on Pakistan’s security and are encouraging America to impose such restrictions.

Circles in the government of Pakistan believe that there is a collaborative move against Pakistan by using US-funded media houses such as Voice of America, DIVA, and Radio Mashal, and on the other hand, facilitators such as Adil Raja, Imran Riaz, Siddique Jan, Moeed Pirzada and Zalmay Khalilzad are operating day and night to attack Pakistan through accusing Pakistan for human right abuses. Meanwhile, when organizations like Amnesty International and the Human Rights Commission protect them by becoming their shields, covering them in the cloak of sympathy.

‘False narrative building is a dangerous weapon made by world powers, powered by money and semiotic techniques for killing democracies in developing countries such as Pakistan. All cognitive tools are being used to create fault lines by fanning religion, sectarianism, ethnic discrimination, or linguistics. At the same time, an effective atmosphere is being created for its effectiveness by strangling the state’s economy and national security institutions. The sooner this is recognized and broken, the better, otherwise it will not take long to reach the situation of Syria, Libya, Iraq’, commented academician and semiotician Shazia Anwer Cheema when asked to comment on the situation that Pakistan is facing.

She was of the opinion that it is the foremost responsibility of the state machinery to align all resources in a synchronizing way to fight back the situation and the core responsibility lies on media managers of Pakistan to realize the situation and engage media academicians and practitioners to mitigate the situation.

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BRI’s Green and Low-Carbon Expert Network kicks off with Mustafa Sayed appointed as Inaugural Member

Beijing, China: The BRI Green and Low-Carbon Expert Network (GLEN) was formally launched in Beijing.

The network, supported by the Ministry of Ecology and Environment of the People’s Republic of China (MEE), brings together global experts to facilitate collaboration, consultation, and capacity building in green development.
The opening session was attended by high-level dignitaries, including Zhao Yingmin, Vice Minister of the Ministry of Ecology and Environment of China, Salvador Moncada, Ambassador of Honduras to China, Khalil Hashmi, Ambassador of Pakistan to China, and Erik Solheim, Vice President of the BRIGC Governing Board and Co-Chair of the Board of Europe-Asia Center. The session highlighted the critical role of international cooperation in fostering a sustainable, low-carbon future under the Belt and Road framework.

Mustafa Sayed Appointed as Inaugural Member
Mustafa Sayed

In a significant recognition of his contributions and expertise, Mustafa Hyder Sayed, Executive Director of the Pakistan-China Institute, has been appointed as an inaugural member of the BRI GLEN for a 3-year term. Mustafa Sayed’s appointment underscores his leading role in fostering sustainable development initiatives, particularly within the Belt and Road framework, and his advocacy for green economic transition across partner nations.
The launch of GLEN aligns with President Xi Jinping’s eight pledges for high-quality Belt and Road cooperation, announced during the Third Belt and Road Forum for International Cooperation in October 2023. As a core pillar of the BRI International Green Development Coalition (BRIGC), GLEN will serve as a collaborative platform for experts to design green policies, provide project consultations, and develop standards for low-carbon growth.
In its capacity, the prestigious network will contribute its expertise toward supporting BRI partner countries in green development planning and environmental governance. Its role will encompass critical responsibilities such as policy deliberations, providing technical support for green financing and ESG assessments, and advising on environmental impact assessments for international projects.
The launch ceremony brought together a diverse group of stakeholders, including government officials, financial institutions, industry leaders, and academic experts, reflecting a shared commitment to accelerating low-carbon initiatives. The appointment of Mustafa Sayed highlights Pakistan’s growing influence in shaping sustainable global policies and further strengthens the country’s partnership with China in driving environmental stewardship under the BRI.

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US imposes further sanctions on Pakistan

Monitoring Desk: The US has again imposed sanctions on Pakistan for its ballistic missile program claiming that Pakistan’s program falls under the proliferation of Weapons of Mass Destruction (WMD) while the Foreign Office of Pakistan in a lukewarm response said that Pakistan considers the US decision to impose sanctions on NDC and three commercial entities as unfortunate and biased. In its statement, the Pakistan Foreign Office did not reject US sanctions.

According to the US States Department, in light of the continuing proliferation threat of Pakistan’s long-range missile development, the United States is designating four entities for sanctions pursuant to Executive Order (E.O.) 13382, which targets proliferators of weapons of mass destruction and their means of delivery, said US States Department.

  • The National Development Complex (NDC), located in Islamabad, Pakistan, has worked to acquire items in furtherance of Pakistan’s long range ballistic missile program – including special vehicle chassis intended to be used as launch support equipment for ballistic missiles and missile testing equipment.  The United States assesses NDC is responsible for Pakistan’s development of ballistic missiles, including the SHAHEEN-series ballistic missiles.
  • Akhtar and Sons Private Limited, located in Karachi, Pakistan, has worked for NDC to supply a range of equipment to Pakistan’s long-range ballistic missile program.
  • Affiliates International, located in Karachi, Pakistan, has facilitated procurements of missile-applicable items for NDC and others in support of Pakistan’s ballistic missile program.
  • Rockside Enterprise, located in Karachi, Pakistan, has worked for NDC to supply a range of equipment to Pakistan’s long-range ballistic missile program.

 

Foreign Office Pakistan while responding to sanctions said:

Pakistan considers the US decision to impose sanctions on NDC and three commercial entities as unfortunate and biased. Pakistan’s strategic capabilities are meant to defend its sovereignty and preserve peace and stability in South Asia. The latest installment of sanctions defies the objective of peace and security by aiming to accentuate military asymmetries. Such policies have dangerous implications for the strategic stability of our region and beyond.

Pakistan’s strategic program is a sacred trust bestowed by 240 million people upon its leadership. The sanctity of this trust, held in the highest esteem across the entire political spectrum, cannot be compromised.

We also regret the imposition of sanctions on private commercial entities. Similar listings of commercial entities in the past were based on mere doubts and suspicion without any evidence whatsoever. While claiming strict adherence to non-proliferation norms, licensing requirements for advanced military technology to other countries have been waived off in the past.

Such double standards and discriminatory practices not only undermine the credibility of non-proliferation regimes but also endanger regional and international peace and security.

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11 terrorists of TTP sent to hell in KP by Pakistan Army

Monitoring Desk: On 17-18 December 2024, eleven Khwarij (official name of TTP terrorists) were sent to hell in three separate engagements in Khyber Pakhtunkhwa Province.

The Security Forces in the Tank District conducted an Intelligence-Based Operation (IBO) on the reported presence of Khwarij. During the conduct of the operation, own troops effectively engaged the khwarij location, as a result of which seven Khwarij were sent to hell.

Another intelligence-based operation was conducted in the general area of Datta Khel, North Waziristan District. In the ensuing fire exchange, two Khwarij were sent to hell by the security forces.

In third encounter that took place in general area Mamad Gat, Mohmand District, after an intense fie exchange two Khwarij were sent to hell.

Weapons and ammunition were also recovered from killed khwarij, who remained actively involved in numerous terrorist activities against the security forces as well as innocent civilians.

Sanitization operations are being carried out to eliminate any other Kharji found in the area, as the security forces of Pakistan are determined to wipe out the menace of terrorism from the country.

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Does US politician John Edward James stand with those who attacked Islamabad on November 24?

Monitoring Desk: John Edward James who is a member of the U.S. House of Representatives from Michigan has said that he is worried about his Pakistani brothers and sisters and stated that he stands with them.

Serving in the US Army John Edward James was part of Operation Iraqi Freedom (OIF) that killed more than 100,000 Iraqi citizens. The operation began on March 20, 2003, with airstrikes that were infamous for ‘collateral damage’ of innocent civilians mostly women and children. John Edward James served eight years in the US Army, participating in multiple tours of duty in Operation Iraqi Freedom as an AH-64 Apache pilot.

Interestingly such a military man who had been a part of killing 100,00 innocent Iraqis including women and children is so concerned about what happened in Islamabad during November 24-26 and he has accused the government of Pakistan of ‘murdering its innocent citizens’. In his message, he added that he stands with his Pakistani brothers and sisters in calling for justice and freedom’. Though it is a glaring example of intervention in the domestic affairs of any government and passing such strong and loaded remarks such as ‘murdering its innocent citizens’, it is understood that Pakistan’s foreign office would not respond to his statement for obvious reasons of avoiding exchanging any unpleasant words against any US politician, however, is it not the responsibility of Pakistan’s politicians to respond such unfounded and reckless allegations against the state of Pakistan?

He is so categorical in his accusation as he had been walking around in Islamabad when according to him the government (of Pakistan) was murdering people. He could have an opportunity to at least follow impartial media before throwing allegations on Pakistan’s government and then he could have known what happened on November 24-26 in Islamabad.

The real side of the story shows that the Islamabad High Court (IHC) on 21 November directed the federal government to take all necessary measures to maintain law and order in the federal capital and directed the Interior Minister to engage with the PTI leadership in this regard. The government contacted PTI and was initially asked to postpone the protest because the Belarusian President was scheduled to visit Pakistan along with 100 plus staff including his cabinet members and a Chinese high-level delegation was also arriving in Islamabad.

PTI was subsequently offered by the government Sangjhani area as a designated location for protest instead of opting to protest in the Red Zone. However, PTI leadership refused all offered and entered Islamabad along with violent protestors who were using firearms, steel slingshots, stun grenades, tear gas shells, and nail-studded batons to force their way to Red Zone Islamabad.

John Edward James

John Edward James should have seen videos of PTI social media handlers to see how 1500 plus hard-core fighters were using militant tactics to attack law enforcement agencies. During this, a vehicle also ran over Rangers personnel performing duty at a check post in Islamabad, resulting death (shahadat) of three Rangers soldiers and critical injuries to five. Besides, during the violent protest, one policeman embraced Shahadat, and 232 personnel of law enforcement agencies were also grievously injured by PTI followers. This violent mob not only attacked security forces but also set multiple police vehicles on fire, showcased firearms, burnt trees and police tents, damaged properties, and created terror among the common citizens. Besides, 11 vehicles of law enforcement agencies were damaged including prison vans set ablaze.

A question arises that Western politicians such as John Edward James show concern over political events in Pakistan while forgetting the Palestinian genocide, the bombing of Syria, and the killings of thousands of innocent children and women in Lebanon, Gaza, and Syria. Is it not the responsibility of the government of Pakistan to contest John Edward James and ask him to provide proof of his allegations that the Pakistani government was ‘murdering its innocent citizens’? Undoubtedly, Pakistan’s Embassy in the United States would not respond to John’s wild allegations so the responsibility lies over the responsible media of Pakistan to raise the issue and demands John Edward James to provide proof of what he is accusing the Pakistani government for.

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Physical activity improves your mental and physical health

By Dr. Attia Anwer

You cannot stress enough the importance of physical activity for mental and physical health. It is obvious if you are not physically healthy, you may experience cognitive problems and vice versa.

Your body plays an essential part in your physical and mental health. Movement is a good way to increase your well-being. Even a short brisk walk of ten minutes enhances your mood. Physical inactivity is the fourth leading cause of death worldwide. It is also the cause of many chronic diseases. So there must be some global recommendations to prevent non-communicable diseases, especially in low and middle-income countries as it is difficult to bear the burden of diseases with fewer resources. Exercise is still a luxury as we have moved towards a sedentary lifestyle.

Being physically active will give you a lot of physical benefits. It will secrete certain hormones in your body which will decrease your stress level. By using your body muscles, they will not age and degenerate early. You can delay that process by being active. It will boost your immunity and protect you from infections and cancer. If you do exercise, it will decrease stress tension, and mental fatigue. It will give you an energy boost. You will have a sense of achievement and accomplishment after completing a workout. Your focus on work and motivation to work will improve. You will feel less angry and frustrated. You will have fun and your appetite will become healthy. As life gets busy we do not find time to move for our wellbeing. You can find small moments for movement throughout the day. You can easily incorporate them into your life. You can take a break from sitting or instead of calling people on the intercom go to their desks or just take a small walk during office hours. Movements are different for everyone, there is no need to compare yourself to others. Plan things outdoors that you enjoy and look forward to. Listen to the music that keeps you moving. Go to nature. The days in which your mood is low and you feel hard to get out of bed. If you show yourself some kindness and can go out you will get the biggest boost in your mood. Don’t forget to take a rest and celebrate your small achievements.

These are certain kinds of physical activity which are very beneficial for you. First of all, is walking. It is most easy to do if you walk outside. It will give you all the benefits of being in nature. It can be part of your meditation if you walk alone. If you walk with a friend it is part of your social connections. It will make your muscles strong. Brisk walking is good for your heart and brain. It will give you a sense of being well. Then you can go running and swimming. It depends upon what you enjoy and if you have some physical problem, all these three come under the heading of aerobic activity and almost every one of us with a certain level of health can do them safely.

After aerobic activity comes strengthening exercises. In which you use your muscles against resistance. You can use your own body for resistance like push up pull ups. Or you can lift weights or you can dig your garden. Strengthening exercises have their benefits and if you are healthy you must do strengthening exercises at least twice a week. Because they are important to keep you fit, healthy, and young. They help you to maintain your healthy weight and help you lose weight if you are obese or overweight. They help you to get your body out of a metabolic state, in which you have increased appetite more fatigue, and less vigor. They help you to have a good night’s sleep. They release endorphins which will make you feel good and help to have a healthy routine.

Then there are exercises for flexibility like stretching and yoga. You can do several flexibility exercises at the beginning of the workout. If you do proper stretching before working out your chances of getting a muscular injury are minimized moreover they help you perform daily activities for a longer period. It helps in improving the performance of your muscles it also increases blood supply to muscles. Balance exercises are good for mind development like yoga, Tai chi walking heel to toe. Balance is necessary for every everyday activity. So if you improve your balance your responses to stimuli get better and your chances of falling are reduced. It is especially important for older people for whom falls can lead to serious injuries that are difficult to heal. Balance training improves health and well-being from young to old, and athlete to non-athlete.

Being physically active can be achieved by a routine of activities which are mentioned above every day, and make them your habit. However, people who have a long healthy life are usually people who have a simple lifestyle and are active all the time. Being physically active is part of their life. Their lifestyle demands some sort of physical activity and they are more exposed to nature. In our sedentary or office lifestyle, we can achieve this by getting up from our chair or sofa every thirty minutes and then moving for five minutes which will keep us in a constant state of boosted metabolism.

How much physical activity is necessary? For children five to seventeen years old 60 minutes of moderate to vigorous activity is recommended. If they do more it is more beneficial for their health. For eighteen to sixty-five years old 150 minutes of moderate activity per week is recommended. Again this is a minimum requirement. For additional health benefits, it can be increased to 300 minutes per week. Muscle strengthening exercises are very important. They help you lose weight and keep your body young, for people above 65 years recommended level is the same as for all adults which is 150 minutes of vigorous activity per week. For the older people who cannot do any physical activity due to health conditions or certain limitations. They should move as much as they can. The benefits of being active outweigh the harm.

So I have given a brief outline of what types of physical activity one can do. But I cannot stress enough that movement is key for happiness and well-being, whatever level of your health is whichever problem you have. You should move as much as you can even if nothing is possible you can move your fingers and toes. The secret is to play with your strengths and not focus on weaknesses. Whatever body part is strong use it around your weakness and ultimately you will overcome your weakness.

 

The author Dr. Attia Anwar is a consultant family physician with a postgraduate degree from the Royal College of GP UK. She is a strong advocate of health and well-being and wants patient participation in decision-making regarding health.The author Dr. Attia Anwar is a consultant family physician with a postgraduate degree from the Royal College of GP UK. She is a strong advocate of health and well-being and wants patient participation in decision-making regarding health.

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Can anybody from ruling elite respond to grave allegations of Shandana Gulzar Khan?

Islamabad, Pakistan: The recent volatile press conference of former parliament member PTI Shandana Gulzar Khan echoed even in the weekly press briefing of the US State Department. This can be taken as a textbook example of how propaganda works and how PTI manages to defame a country of 250 million people with a handful of experts.

Hailing from a pro-establishment family, Shandana Gulzar Khan had been a member of the parliament of PTI on female reserved seats. Her father former Home Secretary of KPK Gulzar Khan was also elected as a member of parliament on PTI ticket. She is one of the best among PTI in manipulating facts and events and igniting rage among PTI followers.

Before the SCO meeting, she had been spreading fake news that the founding chairman of PTI was either killed or tortured in jail so his followers should attack the federation (Islamabad) to get the founding chairman Imran Khan free from jail. After the November 24-26 protest, she had been telling PTI followers (through her social media handles) that hundreds of workers had been shot dead and the federation was killing everybody in Islamabad who was raising slogans in favor of Imran Khan. Last week she held a press conference claiming that the government of Pakistan was conducting genocide of Pashtuns and the situation in Pakistan was similar to Gaza. Since January 2024, she is claiming:

  • Pakistan can be divided into parts as Bangladesh was crafted out of East Pakistan if former prime minister Imran Khan is not released from jail and placed in PM’s office
  • The existence of Pakistan is linked with the rule of Imran Khan and Pakistan shall not survive if Khan is not released and offers the government soon
  • The government of Pakistan is involved in a planned purge of different ethnic groups and has been killing its citizens regularly
  • Hundreds of PTI workers were killed during the November 24-26 events in Islamabad

She is demanding:

  • US congressmen to sanction Pakistan as they did Iran and Russia for human rights abuses
  • United Nations must take action against Pakistan to stop the genocide of the Pashtun ethnic group
  • International Media must gather data on killings of PTI workers and should raise the issue globally
  • European Union must stop export to Pakistan

 

In simple words, Shandana Gulzar Khan wants global economic sanctions against Pakistan and the UN process under Article 1 of the “Convention on the Prevention and Punishment of the Crime of Genocide,” against Pakistan.

Having a strong cadre of PTI propagandists in the United States and European countries, Shandana Gulzar Khan has leverage to spread her absurd, unfounded, and fabricated allegations against Pakistan in Western political, legal, social, and media circles. The government of Pakistan claims that PTI’s campaigns against Pakistan are funded and planned by the Zionist lobby and House of Goldsmith (the family of an ex-wife of Imran Khan) are behind defaming Pakistan and people such as Shahdana Gulzar are pawns in the game. If so is it not strange that the government of Pakistan is avoiding fabricated allegations such as what Shahdana Gulzar is leveling against Pakistan?

One can believe that the government of Pakistan does not want bitter relations with Western media for obvious reasons therefore it avoids baseless allegations leveled by Western media but people like Shahdana and Western media could be contested by the political cadre of the government but nobody except two or three ministers of PMLN are responding baseless allegations of foreign media against Pakistan. It looks like everybody is free to blame Pakistan for serious charges such as executing genocide of an ethnic group and even then can freely live in Pakistan and can freely address the media. Has the state of Pakistan become toothless in front of those who are harming Pakistan on the alleged instruction of the Zionist lobby and the House of Goldsmith?

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Names of 69 out of 268 ‘martyrs’ of PTI that have been released from jails

Islamabad, Pakistan: As many as 69 out of the 268 ‘martyrs’ of the 26 November PTI protest’ have been released from jails, exposing again that PTI’s claims are always unfounded and contrary to facts.

PTI’s list of ‘Missing Persons’ that it provided to foreign as well as local media claimed that missing persons were either killed by the security forces or had been picked to unknown destinations. In reality, these persons were either behind bars or have been released after initially being apprehended, said government officials on Sunday.

According to government officials, as per a list compiled by surveying different police stations & jails, it has been ascertained that 33 out of these 139 are in Attock Jail, 15 are in Jhelum Jail, 1 in Adiala Jail, 9 are in the custody of Rawalpindi Police while another 11 have been released. In addition, during this fact-checking mission it has also been ascertained that while the remaining names are mostly fictitious added by PTI to pad up figures; however, a few claimed missing persons are either in hiding or kept safe by Gandapur for vested reasons. It is so unfortunate that a so-called political party has made a habit of only churning out propaganda and concocting stories for spreading anarchy & chaos in the country at the behest of external powers. Such bandits deserve no leniency & must be dealt with an iron hand….

List of Claimed Missing Persons Found at Different Places

1Muhammad ShakirHussainGilgatAttock Jail
2Khudai nazarBaitullahJoobAttock Jail
3Shahbaz KhanMir alam KhanPeshawarAttock Jail
4Zeeshan UllahAman UllahLower DirAttock Jail
5Islam ZaibNazeerLower DirAttock Jail
6Atta UllahBakht BaidarSwatAttock Jail
7Dawood KhanBanaras KhanKhyberAttock Jail
8Tanveer AhmadAbdul HananPeshawarAttock Jail
9Waheed AhmadAbdul HananPeshawarAttock Jail
10Umer Daraz AhmadRana Muhammad
Mushtaq
KarachiAttock Jail
11Faheem KhanNawab KhanKarachiAttock Jail
12Muhammad IshfaqNawab Ud DinKarachiAttock Jail
13Anwar UllahSaid Ullah ShahGilgat
Baltistan
Attock Jail
14Shah Wali UllahZakir ShahGilgat
Baltistan
Attock Jail
15Nasir KhanMukarram KhanLower DirAttock Jail
16Saeed UllahSaeed SafaMansehraAttock Jail
17Muneeb RehmanAli RehmanHaripurAttock Jail
18Waqas KhanAbdul HameedPeshawarAttock Jail
19Waheed AhmedAbdul HananPeshawarAttock Jail
20Tanveer AhmedAbdul HananPeshawarAttock Jail
21Ghulam NabiAman UllahPeshawarAttock Jail
22Noor HabibGhulam HabibPeshawarAttock Jail
23SajidAbdul SatarPeshawarAttock Jail
24Hameed KhanAbdul SatarPeshawarAttock Jail
25Younas KhanMalang ShahPeshawarAttock Jail
26Zar Wali KhanRaja KhanPeshawarAttock Jail
27Atta UllahNoor AzizPeshawarAttock Jail
28IsmailZar KhanPeshawarAttock Jail
29Fazal UllahGul MuhammadPeshawarAttock Jail
30Sana UllahFazal DadPeshawarAttock Jail
31ShahbazMir AlamPeshawarAttock Jail
32IqbalGul AmanSawabiAttock Jail
33Malik Abdur RasheedAbdul AzizDIKHANAttock Jail
34Irshad KhanToti RehmanBajourAdiala Jail
35Masab AhmadAsif IkramDistt Jail Jmr
36Umer RehmanMalik JanNowsheraDistt Jail Jmr
37Ali MuhammadZareenBattagramDistt Jail Jmr
38Amir Nawaz KhanSher Zaman KhanMainwaliDistt Jail Jmr
39Muhammad PervaizHazrat GulMardanDistt Jail Jmr
40WasimZareef KhanPeshawarDistt Jail Jmr
41PervezAnwar KhanPeshawarDistt Jail Jmr
42MosaufAsif IkramPeshawarDistt Jail Jmr
43ShahzedAkhtar NiaziPeshawarDistt Jail Jmr
44Abdur RehmanAbdUllah JanKhyberDistt Jail Jmr
45Hafiz Abdur RehmanAbdUllah JanKhyberDistt Jail Jmr
46Muhammad IlyasSakhi MuhammadKurramDistt Jail Jmr
47KamranSakhi MuhammadKurramDistt Jail Jmr
48Fazle MoulaAbdul KareemKohistanDistt Jail Jmr
49SherazNisar Ul HaqKarachiDistt Jail Jmr
50Muhammad YounasMuhammad Dost KhanSwatPS Ex Rwp
51Izat Ali ShahBaraqat Ali ShahGilgat
Baltistan
PS Ex Rwp
52Taj WaliKhayal HassanPeshawarPS Ex Rwp
53Nazar MuhammadYar MuhammadPeshawarPS Ex Rwp
54Hussain KhanMian JanPeshawarPS Ex Rwp
55AdilHazir KhanPeshawarPS Ex Rwp
56Usman SherKhan SherPeshawarPS Ex Rwp
57AdnanMuhammad NawazPeshawarPS Ex Rwp
58Touqeer Hussain
Shah
MansehraPS Shams
Colony
59Sher MuhammadSher AfzalSwatReleased
60Abdur RehmanZahour AhmadIslamabadReleased
61Abbas KhanFazle SubhanLower DirReleased
62KamranWaheedBajourReleased
63Raza Ud DinBadshah Ud DinLower DirReleased
64Abdul BasitShoaibPeshawarReleased
65HassanShoaibPeshawarReleased
66JalabeebIshaqPeshawarReleased
67HashamiArifPeshawarReleased
68HuzaifaRaheem ShahTemargaraReleased
69Saeed AhmadRehman Ud DinPK-12Released

 

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