Chikhwawa, Malawi

Tess De Paula

November

2020

With your help, we are funding a well with a hand pump that brings consistent, clean water to 250 people people in Chikhwawa, in southern Malawi. **FIELD CONDITIONS** Malawi is one of Africa’s most densely-populated and least-developed countries. Most people live in rural areas where water is scarce. As a result, many women and children spend hours each day walking to collect it. The majority of the population depends on farming to survive, which makes them highly vulnerable to natural disasters—and recent years have brought several in quick succession. We work with Water For People Malawi in Chikhwawa and Chiradzulu. Chikhwawa is one of the poorest districts in the country. Due to its location along the Lower Shire River, Chikhwawa is prone to both flooding and drought. Chiradzulu is characterized by hilly, rocky terrain, and only 54% of its population has access to a sanitation facility. **YOUR INVESTMENT** In Chikhwawa and Chiradzulu, charity: water and Water For People Malawi prioritize meaningful collaboration by asking the local government and communities to contribute to their water and sanitation projects. This co-financing approach promotes community responsibility and long-term functionality. Wells are good solutions for regions with sufficient groundwater. Both manual and mechanical drilling techniques follow the same basic principle of breaking up dirt or rocks, and removing them to form a borehole deep enough to reach groundwater. The borehole is then lined with materials to help capture that groundwater, protect it against contamination, and make sure the well doesn’t collapse. The well may then undergo developing, testing, and disinfection to ensure it provides the maximum amount of water at the highest quality. Lastly, the well is fitted with a pump to bring water to the surface for the community to use. **WHAT HAPPENS NEXT?** Sustainable solutions take time. Over the course of the next 21 months, we’ll share periodic updates, so you’ll be informed about work on the ground and progress towards the project’s completion.

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According to the National Strength and Conditioning Association, a warm-up is defined as “preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport”. Designing an adequate warmup is usually dependent on the athlete’s needs, goals, and abilities.¹ The goal is to mentally and physically prepare the athlete for a training session or competition; while reducing the risk of injury. Benefits of a well designed warm-up are as follows:² Psychological readiness and preparation Increased blood flow to active muscles Increased strength and power output Improved joint range of motion Increased core temperature Enhanced oxygen delivery Faster muscle contraction and relaxation There are many warm-up procedures that a coach or athlete may implement into their training routine. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. This article will discuss traditional procedures like static and dynamic stretching; as well as some newer modalities aiding in the speed and effectiveness of a warmup.

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