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Fitness influencer gets lifetime ban from NYC marathon for filming content

<p>A Texas social media influencer has been disqualified and banned from future races at the New York City marathon. </p> <p>Last weekend, fitness influencer Matthew Choi ran the race with his camera crew on e-bikes, endangering other runners. </p> <p>He finished the 42.2-kilometre course with a time of 2:57:15, about 50 minutes behind Abdi Nageeye, the winner of the men's race.</p> <p>Choi issued an apology to his 400,000 followers after receiving the lifetime ban. </p> <p>"I have no excuses, full-stop," he said on Wednesday AEDT. </p> <p>"I was selfish on Sunday to have my brother and my videographer follow me around on e-bikes, and it had serious consequences.</p> <p>"We endangered other runners, we impacted people going for PBs, we blocked people from getting water and with the New York City Marathon being about everyone else and the community, I made it about myself.</p> <p>"And for anyone I impacted, I'm sorry."</p> <p>He added that the decision "was 100 per cent on me" as he did not receive pressure to film content from any partners or sponsors. </p> <p>New York Road Runners, the organisers of the race, said in a statement that Choi's actions violated the code of conduct and competition rules. </p> <p>"One of the incidents brought to NYRR's attention was that Choi ran with the assistance of two unauthorised people riding the course on electric bicycles, obstructing runners," the group said.</p> <p>The fitness influencer posted several videos of him running the marathon on social media, which immediately drew backlash. </p> <p>"As a runner, seeing him was amazing. Gave me extra motivation to pass him and make sure I never had to see him and his dumb crew for the rest of the race," wrote one user on Reddit.</p> <p>He has since acknowledged the criticism and has vowed to stop the practice. </p> <p>"It won't happen again. My word is my bond."</p> <p><em>Images: Instagram</em></p>

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Days are getting shorter and colder. 6 tips for sticking to your fitness goal

<p><em><a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Daylight saving ends this weekend. The days are shorter and getting colder. It’s less appealing to cycle to work, walk after dinner, or wake up early to hit the gym. But we all know daily physical activity is essential for our health and wellbeing.</p> <p>Physical activity releases feel-good neurotransmitters in our brains, which help to alleviate <a href="https://bjsm.bmj.com/content/57/18/1203">stress, anxiety, and depression</a>. It also helps <a href="https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm#:%7E:text=Regular%20physical%20activity%20helps%20improve,depression%20and%20anxiety%2C%20and%20dementia.">prevent diseases</a> such as diabetes, heart disease and some cancers. Regular physical activity can prolong life and improve overall quality of life.</p> <p>However, many of us find it difficult to achieve the <a href="https://bjsm.bmj.com/content/54/24/1451">recommended 150 minutes of moderate intensity physical activity</a> each week. In fact, three out of ten Australians and half of Australians aged 65 and over are <a href="https://www.aihw.gov.au/reports/physical-activity/physical-activity">inactive</a>.</p> <p>So, what can you do to stay motivated and keep moving regularly through the darker months? Here are some tips.</p> <h2>1. Nail those goals</h2> <p>Goals can provide us with a sense of purpose, meaning and direction. But just aiming to “get fit” is less likely to cut it than goals that are SMART: specific, measurable, achievable, realistic and time-bound.</p> <p><strong>Specific</strong> goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event.</p> <p><strong>Measurable</strong> goals can be tracked, so you can easily tell whether you have ticked them off.</p> <p><strong>Achievable</strong> goals are realistic and based on your current fitness and abilities. But they can and should still be challenging. If you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the next month. But you could aim for 10 kilometres.</p> <p><strong>Relevant</strong> goals hold personal meaning for you. Articulating why it’s important will help motivate you to do it.</p> <p><strong>Time-bound</strong> goals include a target date for achieving them. You can always revisit your deadline if you’re ahead of schedule or if it’s too unrealistic.</p> <p>An example of a SMART goal could be: “I will walk 10,000 steps every weekday within a month.” Then you can break it down into short-term goals to make it more achievable. If you currently walk 6,000 steps each day, you can increase steps by 1,000 every week to reach 10,000 by the end of the month.</p> <h2>2. Keep track</h2> <p>More than <a href="https://www.deloitte.com/au/en/Industries/tmt/blogs/digital-consumer-trends-who-is-purchasing-what-now.html">90% of Australians own a smartphone</a> and more than <a href="https://www.deloitte.com/au/en/Industries/telecom-media-entertainment/blogs/digital-consumer-trends-touch-less-healthier-wiser.html">two in ten own a fitness tracker or a smartwatch</a>. These devices can help you track your goals and activity, keep you accountable and increase your motivation.</p> <p>A 2021 systematic review suggests fitness trackers and smartphone apps <a href="https://bjsm.bmj.com/content/55/8/422">can assist people</a> to increase their step count by up to 2,000 steps per day. <a href="https://bjsm.bmj.com/content/54/20/1188">Our research</a> demonstrated fitness trackers can also be helpful in increasing physical activity among older people. If you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen.</p> <h2>3. Plan for success but prepare for barriers</h2> <p>Take some time to think about the potential barriers that could prevent you from being active and plan solutions to overcome them.</p> <p>For example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running. You can also consider free online programs or streaming videos.</p> <p>If you find it difficult to fit exercise into your busy schedule, try exercising early in the morning before you start your day and laying out your workout clothes the night before. You could consider joining a gym with flexible timetables. A good strategy is to try to fit physical activity into your daily routine, such as walking or cycling to work.</p> <p>If you are living with a chronic health condition or disability, consider seeking guidance from a health professional such as an <a href="https://www.essa.org.au/Public/SearchAEP.aspx?WebsiteKey=44cfee74-3fc3-444e-bb5f-77729c390872">exercise physiologist</a> or <a href="https://choose.physio/find-a-physio">physiotherapist</a>. Start slow and gradually increase your activity and find something you enjoy so you are more likely to keep doing it.</p> <h2>4. Team up with a workout friend</h2> <p>Physical activity can be more fun when you do it with someone else. Studies show <a href="https://www.sciencedirect.com/science/article/abs/pii/S0167494322002953?via%253Dihub&amp;sa=D&amp;source=docs&amp;ust=1712015093947627&amp;usg=AOvVaw1XGQBMDMFspL5YrQtKo3h">working out with friends can be more motivating and enjoyable</a>. It can also help with accountability, as some people are more likely to show up when they have a workout partner. So, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(13)60407-9/fulltext">find a friend</a> who supports your goal of being more active or maintaining your current activity levels.</p> <h2>5. Plan yourself a little treat</h2> <p>Make an appointment with yourself in your diary to exercise. Approach it as just as important as meeting a friend or colleague. One idea is to delay something you’d rather do and make it a reward for sticking to your activity appointment. If you really want to go out for coffee, do a hobby, or watch something, go for a walk first.</p> <p>Research shows <a href="https://www.nature.com/articles/s41746-019-0164-3">incentives can dramatically increase physical activity levels</a>.</p> <h2>6. Find a coach</h2> <p>If you want more support, <a href="https://bjsm.bmj.com/content/51/19/1425">health coaching</a> might be an option.</p> <p>Trained professionals work one-on-one with people, sometimes via telehealth, to find out what’s reducing their motivation to make healthier choices, such as exercise. Then they employ behaviour change techniques to help them meet their health goals.</p> <p>Our recent research suggests health coaching can improve physical activity in <a href="https://bjsm.bmj.com/content/58/7/382">older people</a> and those with <a href="https://www.sciencedirect.com/science/article/pii/S183695532400002X">chronic pain</a>. In <a href="https://www.gethealthynsw.com.au/#:%7E:text=About%20the%20Get%20Healthy%20Service&amp;text=Delivered%20by%20NSW%20Health%2C%20the,and%20achieve%20your%20health%20goals">New South Wales</a>, <a href="https://lifeprogram.org.au/">Victoria</a> and <a href="https://www.myhealthforlife.com.au/">Queensland</a>, these sessions are government-subsidised or free.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/226619/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, Postdoctoral Research Fellow, Physical Activity, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, Professor of Physical Activity and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, Professor, Institute for Musculoskeletal Health, School of Public Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, Associate Professor in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/days-are-getting-shorter-and-colder-6-tips-for-sticking-to-your-fitness-goals-226619">original article</a>.</em></p>

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Funding for refugees has long been politicized − punitive action against UNRWA and Palestinians fits that pattern

<p><em><a href="https://theconversation.com/profiles/nicholas-r-micinski-207353">Nicholas R. Micinski</a>, <a href="https://theconversation.com/institutions/university-of-maine-2120">University of Maine</a> and <a href="https://theconversation.com/profiles/kelsey-norman-862895">Kelsey Norman</a>, <a href="https://theconversation.com/institutions/rice-university-931">Rice University</a></em></p> <p>At least a dozen countries, including the U.S., have <a href="https://news.un.org/en/story/2024/01/1145987">suspended funding to the UNRWA</a>, the United Nations agency responsible for delivering aid to Palestinian refugees.</p> <p>This follows allegations made by Israel that <a href="https://www.wsj.com/world/middle-east/at-least-12-u-n-agency-employees-involved-in-oct-7-attacks-intelligence-reports-say-a7de8f36">12 UNRWA employees participated</a> in the Oct. 7, 2023, Hamas attack. The UNRWA responded by <a href="https://www.reuters.com/world/middle-east/un-palestinian-refugee-agency-investigates-staff-suspected-role-israel-attacks-2024-01-26/">dismissing all accused employees</a> and opening an investigation.</p> <p>While the seriousness of the accusations is clear to all, and the U.S. has been keen to <a href="https://www.nytimes.com/2024/01/30/us/politics/aid-gaza-israel.html">downplay the significance</a> of its pause in funding, the action is not in keeping with precedent.</p> <p>Western donors did not, for example, defund other U.N. agencies or peacekeeping operations amid accusations of <a href="https://www.hrw.org/news/2020/01/11/un-peacekeeping-has-sexual-abuse-problem">sexual assault</a>, <a href="https://www.justice.gov/usao-sdny/pr/former-un-general-assembly-president-and-five-others-charged-13-million-bribery-scheme">corruption</a> or <a href="https://www.hrw.org/legacy/summaries/s.bosnia9510.html">complicity in war crimes</a>.</p> <p>In real terms, the funding cuts to the UNRWA will affect <a href="https://www.unrwa.org/where-we-work/gaza-strip">1.7 million Palestinian refugees in Gaza</a> along with an additional 400,000 Palestinians without refugee status, many of whom benefit from the UNRWA’s infrastructure. Some critics have gone further and said depriving the agency of funds <a href="https://jacobin.com/2024/01/unrwa-defunding-gaza-israel">amounts to collective punishment</a> against Palestinians.</p> <p>Refugee aid, and humanitarian aid more generally, is theoretically meant to be neutral and impartial. But as experts in <a href="https://www.cambridge.org/core/books/reluctant-reception/558E2A93FF99B8F295347A8FA2053698">migration</a> <a href="https://www.routledge.com/UN-Global-Compacts-Governing-Migrants-and-Refugees/Micinski/p/book/9780367218836">and</a> <a href="https://press.umich.edu/Books/D/Delegating-Responsibility">international relations</a>, we know funding is often used as a foreign policy tool, whereby allies are rewarded and enemies punished. In this context, we believe the cuts in funding for the UNRWA fit a wider pattern of the politicization of aid to refugees, particularly Palestinian refugees.</p> <h2>What is the UNRWA?</h2> <p>The UNRWA, short for the U.N. Relief and Works Agency for Palestine Refugees in the Near East, was established two years after about <a href="https://theconversation.com/the-nakba-at-75-palestinians-struggle-to-get-recognition-for-their-catastrophe-204782">750,000 Palestinians were expelled or fled from their homes</a> during the months leading up to the creation of the state of Israel in 1948 and the subsequent Arab-Israeli war.</p> <p>Prior to the UNRWA’s creation, international and local organizations, many of them religious, provided services to displaced Palestinians. But after <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">surveying the extreme poverty</a> and dire situation pervasive across refugee camps, the U.N. General Assembly, including all Arab states and Israel, voted to create the UNRWA in 1949.</p> <p>Since that time, <a href="https://www.unrwa.org/what-we-do">the UNRWA has been the primary aid organization</a> providing food, medical care, schooling and, in some cases, housing for the 6 million Palestinians living across its five fields: Jordan, Lebanon, Syria, as well as the areas that make up the occupied Palestinian territories: the West Bank and Gaza Strip.</p> <p>The mass displacement of Palestinians – known as the <a href="https://theconversation.com/the-nakba-at-75-palestinians-struggle-to-get-recognition-for-their-catastrophe-204782">Nakba, or “catastrophe</a>” – occurred prior to the <a href="https://www.unhcr.org/about-unhcr/who-we-are/1951-refugee-convention">1951 Refugee Convention</a>, which defined refugees as anyone with a well-founded fear of persecution owing to “events occurring in Europe before 1 January 1951.” Despite a <a href="https://www.unhcr.org/sites/default/files/legacy-pdf/4ec262df9.pdf">1967 protocol extending the definition</a> worldwide, Palestinians are still excluded from the primary international system protecting refugees.</p> <p>While the UNRWA is responsible for providing services to Palestinian refugees, the United Nations also created the U.N. Conciliation Commission for Palestine in 1948 to seek a <a href="https://www.refworld.org/docid/4fe2e5672.html">long-term political solution</a> and “to facilitate the repatriation, resettlement and economic and social rehabilitation of the refugees and the payment of compensation.”</p> <p>As a result, the UNRWA does not have a mandate to push for the traditional durable solutions available in other refugee situations. As it happened, the conciliation commission was active only for a few years and has since been sidelined in favor of the U.S.-brokered peace processes.</p> <h2>Is the UNRWA political?</h2> <p>The UNRWA has been <a href="https://www.migrationpolicy.org/article/palestinian-refugees-dispossession">subject</a> to political headwinds since its inception and especially during periods of heightened tension between Palestinians and Israelis.</p> <p>While it is a U.N. organization and thus ostensibly apolitical, it has <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">frequently been criticized</a> by Palestinians, Israelis as well as donor countries, including the United States, for acting politically.</p> <p>The UNRWA performs statelike functions across its five fields – including education, health and infrastructure – but it is restricted in its mandate from performing political or security activities.</p> <p>Initial Palestinian objections to the UNRWA stemmed from the organization’s early focus on economic integration of refugees into host states.</p> <p>Although the UNRWA officially adhered to the U.N. General Assembly’s <a href="https://www.unrwa.org/content/resolution-194">Resolution 194</a> that called for the return of Palestine refugees to their homes, U.N., U.K. and U.S. <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">officials searched</a> for means by which to resettle and integrate Palestinians into host states, viewing this as the favorable political solution to the Palestinian refugee situation and the broader Israeli-Palestinian conflict. In this sense, Palestinians perceived the UNRWA to be both highly political and actively working against their interests.</p> <p>In later decades, the UNRWA <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">switched its primary focus</a> from jobs to education at the urging of Palestinian refugees. But the UNRWA’s education materials were <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">viewed</a> by Israel as further feeding Palestinian militancy, and the Israeli government insisted on checking and approving all materials in Gaza and the West Bank, which it has occupied since 1967.</p> <p>While Israel has <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">long been suspicious</a> of the UNRWA’s role in refugee camps and in providing education, the organization’s operation, which is internationally funded, <a href="https://www.crisisgroup.org/middle-east-north-africa/east-mediterranean-mena/israelpalestine/242-unrwas-reckoning-preserving-un-agency-serving-palestinian-refugees">also saves</a> Israel millions of dollars each year in services it would be obliged to deliver as the occupying power.</p> <p>Since the 1960s, the U.S. – UNRWA’s primary donor – and other Western countries have <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">repeatedly expressed their desire</a> to use aid to prevent radicalization among refugees.</p> <p>In response to the increased presence of armed opposition groups, the <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">U.S. attached a provision</a> to its UNRWA aid in 1970, requiring that the “UNRWA take all possible measures to assure that no part of the United States contribution shall be used to furnish assistance to any refugee who is receiving military training as a member of the so-called Palestine Liberation Army (PLA) or any other guerrilla-type organization.”</p> <p>The UNRWA adheres to this requirement, even publishing an annual list of its employees so that host governments can vet them, but it also <a href="https://www.crisisgroup.org/middle-east-north-africa/east-mediterranean-mena/israelpalestine/242-unrwas-reckoning-preserving-un-agency-serving-palestinian-refugees">employs 30,000 individuals</a>, the vast majority of whom are Palestinian.</p> <p>Questions over the links of the UNRWA to any militancy has led to the rise of Israeli and international <a href="https://cufi.org/issue/unrwa-teachers-continue-to-support-antisemitism-terrorism-on-social-media-un-watch/">watch groups</a> that document the social media activity of the organization’s large Palestinian staff.</p> <h2>Repeated cuts in funding</h2> <p>The United States has used its money and power within the U.N. to block criticism of Israel, vetoing at least <a href="https://www.un.org/depts/dhl/resguide/scact_veto_table_en.htm">45 U.N. resolutions</a> critical of Israel.</p> <p>And the latest freeze is not the first time the U.S. has cut funding to the UNRWA or other U.N. agencies in response to issues pertaining to the status of Palestinians.</p> <p>In 2011, the <a href="https://www.reuters.com/article/idUSTRE79U5ED/#:%7E:text=WASHINGTON%20(Reuters)%20%2D%20The%20United,grant%20the%20Palestinians%20full%20membership.">U.S. cut all funding to UNESCO</a>, the U.N. agency that provides educational and cultural programs around the world, after the agency voted to admit the state of Palestine as a full member.</p> <p>The Obama administration defended the move, claiming it was required by a 1990s law to defund any U.N. body that admitted Palestine as a full member.</p> <p>But the impact of the action was nonetheless severe. Within just four years, UNESCO was <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/1758-5899.12459">forced to cut its staff in half</a> and roll back its operations. President Donald Trump later <a href="https://www.pbs.org/newshour/politics/u-s-and-israel-officially-withdraw-from-unesco">withdrew the U.S. completely from UNESCO</a>.</p> <p>In 2018, the Trump administration paused its <a href="https://www.nytimes.com/2018/08/31/us/politics/trump-unrwa-palestinians.html">US$60 million contribution to the UNRWA</a>. Trump claimed the pause would create political pressure for Palestinians to negotiate. President Joe Biden restarted U.S. contributions to the UNRWA in 2021.</p> <h2>Politicization of refugee aid</h2> <p>Palestinian are not the only group to suffer from the politicization of refugee funding.</p> <p>After World War II, states established different international organizations to help refugees but strategically excluded some groups from the refugee definition. For example, the U.S. funded the <a href="https://www.nationalww2museum.org/war/articles/last-million-eastern-european-displaced-persons-postwar-germany">U.N. Relief and Rehabilitation Administration to help resettle displaced persons after World War II</a> but resisted Soviet pressure to forcibly repatriate Soviet citizens.</p> <p>The U.S. also created a separate organization, <a href="https://academic.oup.com/ijrl/article-abstract/1/4/501/1598187">the precursor to the International Organization for Migration</a>, to circumvent Soviet influence. In many ways, the UNRWA’s existence and the exclusion of Palestinian refugees from the wider refugee regime parallels this dynamic.</p> <p>Funding for refugees has also been politicized through the earmarking of voluntary contributions to U.N. agencies. Some agencies receive funding from U.N. dues; but the UNRWA, alongside the U.N. High Commissioner for Refugees and the International Organization for Migration, receive the majority of their funding from voluntary contributions from member states.</p> <p>These contributions can be earmarked for specific activities or locations, leading to donors such as the <a href="https://www.peio.me/wp-content/uploads/2019/01/PEIO12_paper_107.pdf">U.S. or European Union dictating which refugees get aid and which do not</a>. Earmarked contributions amounted to nearly <a href="https://unsceb.org/fs-revenue-agency">96% of the UNHCR’s budget, 96% of the IOM’s budget and 74% of UNRWA funding in 2022</a>.</p> <p>As a result, any cuts to UNRWA funding will affect its ability to service Palestinian refugees in Gaza – especially at a time when so many are <a href="https://www.cnn.com/2024/01/30/middleeast/famine-looms-in-gaza-israel-war-intl/index.html">facing hunger, disease and displacement</a> as a result of war.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/222263/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/nicholas-r-micinski-207353"><em>Nicholas R. Micinski</em></a><em>, Assistant Professor of Political Science and International Affairs, <a href="https://theconversation.com/institutions/university-of-maine-2120">University of Maine</a> and <a href="https://theconversation.com/profiles/kelsey-norman-862895">Kelsey Norman</a>, Fellow for the Middle East, Rice University's Baker Institute for Public Policy, <a href="https://theconversation.com/institutions/rice-university-931">Rice University</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/funding-for-refugees-has-long-been-politicized-punitive-action-against-unrwa-and-palestinians-fits-that-pattern-222263">original article</a>.</em></p>

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Can’t afford a gym membership or fitness class? 3 things to include in a DIY exercise program

<p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>With the rising cost of living, gyms memberships and fitness classes are becoming increasingly unaffordable. But the good news is you can make <a href="https://pubmed.ncbi.nlm.nih.gov/28655559/">just as much progress at home</a>.</p> <p>Cardiovascular endurance, muscle strength and flexibility are the <a href="https://www.acsm.org/docs/default-source/publications-files/acsms-exercise-testing-prescription.pdf?sfvrsn=111e9306_4">most important</a> components of fitness. And each can be trained with little or no equipment. Let’s look at why – and how – to fit them into your DIY exercise program.</p> <h2>1. Cardiovascular endurance</h2> <p>Cardiovascular endurance exercise (or “cardio”) forces the heart and lungs to increase the supply of oxygen to the working muscles. Heart disease is a <a href="https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death">leading cause of death</a> and cardiovascular endurance exercise helps keep the heart healthy.</p> <p>The best thing about cardio is you don’t need any fancy equipment to do it. Walking, jogging and running are great options, as are cycling, skipping rope and swimming.</p> <p>There are two approaches to maximise cardiovascular endurance:</p> <ul> <li> <p><a href="https://pubmed.ncbi.nlm.nih.gov/8897392/">high-intensity interval training</a> (HIIT) – short bouts of hard exercise (around 80% to 95% of your maximum heart rate) interspersed with lower intensity recovery periods (around 40% to 50% of your maximum heart rate)</p> </li> <li> <p><a href="http://pubmed.ncbi.nlm.nih.gov/26664271/">low-intensity steady-state</a> (LISS) exercise – aerobic activity performed continuously at a low-to-moderate intensity (around 50% to 65% of your maximum heart rate) for an extended duration.</p> </li> </ul> <p>Both are great options. While high-intensity interval training can be more time efficient, low-intensity steady-state training might be more enjoyable and easier to sustain long-term.</p> <p>No matter what you choose, <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">aim for</a> a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week. For example, you could try 30 minutes, five days per week of low intensity cardio, or 25 minutes, three days per week of high-intensity activity, or a combination of the two.</p> <p>How do you know if you’re exercising at the right intensity?</p> <p>Smart watches that measure heart rate can help to monitor intensity. Or you can rely on the good old-fashioned <a href="https://pubmed.ncbi.nlm.nih.gov/25536539/">talk test</a>. During low-intensity activity, you should be able to speak in full sentences. Conversely, short phrases (initially) or single words (towards the end) should be all that’s manageable during high-intensity exercise.</p> <h2>2. Muscle strength</h2> <p>Next is muscle strength, which we train through resistance exercise. This is important for bone health, balance and metabolic health, especially as we age and our <a href="https://pubmed.ncbi.nlm.nih.gov/30276173/">muscle mass and strength declines</a>.</p> <p>Aim for two days per week of whole-body resistance exercise performed at a moderate or <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">greater intensity</a>. Try to build two weekly sessions that target the major muscle groups. This could include:</p> <ul> <li>squats – lower to the ground from standing by bending the hips, knees, and ankles while keeping the chest up tall before returning to standing by straightening the hips, knees and ankles</li> </ul> <ul> <li> <p><a href="https://www.physio-pedia.com/Hip_Hinge">hinges</a> – fold forward at the hips by pushing your bottom back to the wall behind you, keeping your back straight. A slight bend in the knees is fine but aim to keep your shins vertical</p> </li> <li> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7196742/">push-ups</a> – if a full push-up is too difficult, you can place your hands on a raised surface such as a step or a chair</p> </li> <li> <p>horizontal and vertical pull ups – using something like a portable chin up bar, which you can buy from sports supply stores</p> </li> <li> <p>vertical pushes – pushing an object (or weight) vertically from the top of your chest to an overhead position.</p> </li> </ul> <p>Once you have selected your exercises, <a href="https://pubmed.ncbi.nlm.nih.gov/35873210/">perform</a> 2–3 sets of 8–12 repetitions at a moderate to greater intensity, with about 90 seconds rest between each set.</p> <p>As you progress, continue to challenge your muscles by adding an extra set to each exercise, or including dumbbells, changing body position or wearing a backpack with weights. The goal should be to progress slightly each session.</p> <p>However, if you have any underlying health conditions, disabilities, or are unsure how best to do this, see an exercise physiologist or physiotherapist.</p> <h2>3. Flexibility</h2> <p>Improved flexibility can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">increase your range of motion</a> and improve your ability to manage daily life.</p> <p>While we don’t know the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">best means of increasing flexibility</a>, the most basic and readily accessible is static <a href="https://www.topendsports.com/testing/flex.htm">stretching</a>. Here, we lengthen the muscle – for example, the hamstrings, until we feel a “stretching” sensation. Hold that position for 15–30 seconds.</p> <p>While the precise intensity of this stretching sensation <a href="https://pubmed.ncbi.nlm.nih.gov/26347668/">remains elusive</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/29506306/">around 5–10 minutes</a> per week per <a href="https://exrx.net/Lists/Directory">muscle group</a>, spread across five days, seems to provide the best results.</p> <h2>How to stick with it?</h2> <p>The best exercise is the one that gets done. So, whatever you choose, make sure you enjoy it. After all, it’s about creating an ongoing commitment to exercise that will deliver long-term health benefits.</p> <p>It’s also important to ensure you’re ready to exercise, especially if you have any underlying health issues, have been previously inactive, or are unsure how to start. A <a href="https://www.ausactive.org.au/apss">pre-exercise screening</a> can help you to determine whether you should see a doctor or allied health professional before starting an exercise program and for guidance on the next steps. <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/206204/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, Professor in Allied Health and Health Services Research, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cant-afford-a-gym-membership-or-fitness-class-3-things-to-include-in-a-diy-exercise-program-206204">original article</a>.</em></p>

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Friends are key to keeping fit

<p>Find yourself losing motivation with your workouts? An exercise buddy can be the best way to kick-start your fitness program and put the fun back into workouts. Here’s why you need an exercise buddy.</p> <p><strong>Get motivated</strong></p> <p>A partner can provide the motivation you need to get out and get active. When you’re tempted to stay in bed or flop on the couch, the influence of an exercise buddy will encourage you to change your mind – even if it’s just so you don’t disappoint them. Numerous studies have shown that having a partner increases the likelihood that you will stick to a fitness routine.</p> <p><strong>Monitor your progress</strong></p> <p>Sometimes it can be hard to see how far you’ve come if you’re exercising alone. Often it takes an independent party to see when you’ve gained strength or flexibility, toned up or increased your stamina. A buddy will help you recognise your achievements and celebrate them.</p> <p><strong>Try new things</strong></p> <p>It can be intimidating to go into a new fitness class or activity on your own. You might feel self conscious in front of others or not want to try that new machine without a bit of moral support. An exercise buddy takes the pressure off and brings a social element to the experience, so you can laugh at your mistakes or ask for help without judgment.</p> <p><strong>Be competitive</strong></p> <p>We’re not suggesting that your workouts need to be fights to the death, but having a buddy will inspire you to run that little bit further or push that little bit harder. You can both keep track of your progress against the other and work harder to keep improving. Because no one likes to fall behind.</p> <p><strong>Safety first</strong></p> <p>Exercising à deux is safer for everyone. It can be hard to listen to your own body and you might not be able to tell when something isn’t right. A buddy gives you a spotter when you’re lifting weights, someone to tell you if a pose looks like it’s placing too much strain in one area or just someone to help you home if you twist your ankle on a run. Another set of eyes helps prevent you exercising with bad form and makes sure you’re getting the most out of it.</p> <p><strong>Laugh a little</strong></p> <p>Above all, an exercise buddy makes working out more fun. You can catch up on gossip while walking, laugh at your novice yoga moves or grab a juice after swimming a few laps. And when something is fun you’re more likely to keep doing it. So buddy up!</p> <p><em>Image credits: Getty Images </em></p>

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Friends are key to keeping fit

<p>Find yourself losing motivation with your workouts? An exercise buddy can be the best way to kick-start your fitness program and put the fun back into workouts. Here’s why you need an exercise buddy.</p> <p><strong>Get motivated</strong></p> <p>A partner can provide the motivation you need to get out and get active. When you’re tempted to stay in bed or flop on the couch, the influence of an exercise buddy will encourage you to change your mind – even if it’s just so you don’t disappoint them. Numerous studies have shown that having a partner increases the likelihood that you will stick to a fitness routine.</p> <p><strong>Monitor your progress</strong></p> <p>Sometimes it can be hard to see how far you’ve come if you’re exercising alone. Often it takes an independent party to see when you’ve gained strength or flexibility, toned up or increased your stamina. A buddy will help you recognise your achievements and celebrate them.</p> <p><strong>Try new things</strong></p> <p>It can be intimidating to go into a new fitness class or activity on your own. You might feel self conscious in front of others or not want to try that new machine without a bit of moral support. An exercise buddy takes the pressure off and brings a social element to the experience, so you can laugh at your mistakes or ask for help without judgment.</p> <p><strong>Be competitive</strong></p> <p>We’re not suggesting that your workouts need to be fights to the death, but having a buddy will inspire you to run that little bit further or push that little bit harder. You can both keep track of your progress against the other and work harder to keep improving. Because no one likes to fall behind.</p> <p><strong>Safety first</strong></p> <p>Exercising à deux is safer for everyone. It can be hard to listen to your own body and you might not be able to tell when something isn’t right. A buddy gives you a spotter when you’re lifting weights, someone to tell you if a pose looks like it’s placing too much strain in one area or just someone to help you home if you twist your ankle on a run. Another set of eyes helps prevent you exercising with bad form and makes sure you’re getting the most out of it.</p> <p><strong>Laugh a little</strong></p> <p>Above all, an exercise buddy makes working out more fun. You can catch up on gossip while walking, laugh at your novice yoga moves or grab a juice after swimming a few laps. And when something is fun you’re more likely to keep doing it. So buddy up!</p> <p><em>Image: Getty</em></p>

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Why you need to treat money just like you do health and fitness

<p>Have you heard of Fitbits? They are devices designed to help you set personal health goals and track your progress, keeping you motivated – and they’re rapidly rising in popularity.</p> <p>Since Fitbits combine goal setting, progress tracking and the reward (of reaching your fitness goals) they’ve been lauded as successful in encouraging sustainable behavourial change and improving health.</p> <p>But it’s not the big things that have to change – baby steps help. Or in the case of fitness, literal steps – counting each of the little, regular actions you do every day and integrating that into your daily routine is achievable, thus has a better payoff.</p> <p>In similar vain, small behavioural changes that you can monitor for a longer-lasting and sustainable change to your finances is an important cornerstone to financial success.</p> <p>It may seem boring to spend less than you earn, pay off all your credit card debt every month on time, make extra mortgage repayments or salary sacrifices into your super. But in the end, it all adds up.</p> <p>Downloading budget apps for your phone or computer that can track your spending will help you both see your spending on a daily or weekly basis, and help you decide what small, repeatable actions you can do in order to save. Perhaps it’s dropping your would-be morning latte money into your savings account for the week and having one at home before you leave instead.</p> <p>Whatever it is that you choose to do in order to reach your financial goals, make sure you have a means of staying accountable. You could ask your partner, a friend, your accountant or financial planner.</p> <p>And when you reach your milestones? Celebrate! You’re making progress on getting and staying financially fit. </p> <p><em>Image credit: Shutterstock</em></p>

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Jennifer Aniston shares the secret to her fitness success

<p dir="ltr"><em>Friends</em> star Jennifer Aniston is no stranger to dipping her toes into the wide world of fitness, with everything from pilates to boxing under her belt, and has now taken the opportunity to share her latest passion with her followers. </p> <p dir="ltr">After injuring her back in 2021, Aniston discovered a new exercise program that she believes to be a much more sustainable regime for people in their 50s, like herself, than typical workout routines.  </p> <p dir="ltr">“Our minds used to think ‘we have to hurt, no pain, no gain’,” she told <em>People</em>. “It has to be an hour of a workout. You have to work out three times a day. With this, you can start gentle.” </p> <p dir="ltr">She then explained that one of her close friends had tried it out, and that “it just had such a beautiful snowball effect in so many positive areas of her life.” </p> <p dir="ltr">According to Aniston, she had chosen to partner with Pvolve - the company behind the routine - because she believed in their mission so much that she wanted everyone else to know about it, “especially as we get into our lovely older periods, we have to keep it exciting. And we have to be kinder to our bodies.”</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/CtJjM9MgQwe/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/CtJjM9MgQwe/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Jennifer Aniston (@jenniferaniston)</a></p> </div> </blockquote> <p dir="ltr">The new program sees Aniston incorporate the likes of functional movement and resistance-based training to strengthen, sculpt, and restore her body, though she hasn’t turned her back on her previous endeavours, either. </p> <p dir="ltr">“I have hung up the 45 minutes of cardio, [and] the aggressive CrossFits,” she explained, after sharing that she does still enjoy hiking and Pilates. “That didn’t - for me- work. And I think for longevity and something that is sustainable and you don’t burn out, this just has worked for me.”</p> <p dir="ltr">She had a few other tips to share, too, drawn from her understanding that wellness comes “down to simplicity”.</p> <p dir="ltr">“It's just calories in, calories out, nutrition, what are you feeding your body?” she said. “Don't eat crap. You've got to get the right amount of sleep. You've got to drink tons and tons and tons of water. You also have to give yourself the 20 per cent of fun and gluttony and have a good time and indulge.”</p> <p dir="ltr">As for the days when working out feels like too much, she explained that she does the best thing she can for herself - she takes a day off. </p> <p dir="ltr">However, she still stressed the importance of taking care of her body, especially as it continues to evolve with passing years. </p> <p dir="ltr">“I like to take care of myself because watching our parents’ or different generations’ bodies just break and fail them because they didn't feed and strengthen them,” she explained. </p> <p dir="ltr">“How many times have you heard about older people falling and breaking a hip? Because they have no balance, they have no core, their muscle mass is zilch. And that decreases as we get older. So you have to keep it up. But by also doing something that you’re not dreading or intimidated by. And that's why I love this.”</p> <p dir="ltr">She expanded on this while speaking to <em>Well + Good</em>, noting that “balance is one thing we need, especially when we're older; our core is extremely important; our bones get brittle, so we have to keep our bone health strong.</p> <p dir="ltr">“Pvolve addresses all of those little micro muscles that are ignored most of the time when you're doing these big, exhausting runs or going to spin classes or doing CrossFit or whatever the fad is. These are all great methods, but … eventually, over time, the body and the joints can only take so much. And Pvolve is about keeping our bodies moving so that we're thriving, not crumbling and shrinking."</p> <p dir="ltr">And as she also confessed, her new routine is the perfect fit to back her up in her mission to age powerfully, as “it's not intimidating, and I do not dread it - I look forward to it. It’s so good and kind to the body."</p> <p dir="ltr"><em>Images: Instagram</em></p>

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Four ways to mix up your fitness routine

<p>More Aussies in their 60s are choosing to turn up the heat at the gym than the bowling green. Here's why.</p> <p>The image of retirees spending their time playing lawn bowls and pruning back the hydrangea stems as part of their winter garden maintenance have been replaced with over 60s pumping it out at the gym.</p> <p>A recent study by over 50s insurer Apia found that older Aussies were almost five times more likely to regularly attend a gym or fitness group than they are to play bowls down at the local RSL club.</p> <p>Apia’s David Skapinker says many people tend to think that the lifestyles of older Australians have not changed much since our grandparent’s generation, when in fact they’ve changed quite dramatically.</p> <p>“Three quarters of our over 50s say they regularly walk to keep physically active and 14 per cent attend a gym or fitness group once a week or more, while just three per cent play bowls,” he reveals.</p> <p>The survey found that Aussies between 65 and 69 are the most likely to attend a gym or fitness group, which may indicate more free time as people reach retirement. With that in mind, here’s a few activities and classes you can try at the gym to get the blood pumping.</p> <p><strong>Hit the weights</strong></p> <p>This area isn’t just for those younger men who like to show off their muscles in tank tops. It’s for you too. Strong muscles don’t just make it easier to open that tight jam jar, they’re an important part of your health and fitness at every age. Muscles keep your bones strong, which is especially important as you get older as they are a powerful remedy to frailty and potential falls. You don’t need to pick up big 20 kilogram weights.</p> <p>Grab the dumbbells, which come in a range of weights, and do simple exercises, like bringing your arms from your hips to your chest. If you’re unsure about certain exercises, ask one of the gym’s personal trainers to show you a couple of different moves. You’ll feel the difference in no time. It doesn’t take long to build muscle, so nurture it by working at it and eating right.</p> <p><strong>Do some laps</strong></p> <p>Swimming is a great low-impact activity that you can do at any age. While it works a number of muscles in your body, it has also been shown to improve mental fitness. The next time you’re at the gym, why not jump in the pool and do some laps. It’ll keep your heart rate up but will take some of the impact stress off your body, which is important for those with joint pain or discomfit.</p> <p>Swimming also builds endurance, muscle strength and cardiovascular fitness while helping you maintain a healthy weight, a healthy heart and lungs. Some gyms also offer group exercise classes in the swimming pool, which can offer a similar low-impact workout. Whether you like backstroke, breaststroke or freestyle, change up your gym routine by doing a session in the pool.</p> <p><strong>Get into your dancing groove</strong></p> <p>Have you tried a Zumba class? The Latin-inspired dance fitness classes are popular with Aussies because they combine exercise and fun. While it’s usually a high intensity routine that incorporates fast and slow rhythms to achieve a balance of cardio and muscle-toning benefits, there are classes tailored for beginners and older Aussies.</p> <p>Check with your gym to see if they offer these specialised classes, which will be a low impact, low intensity version but with all the benefits of being a total body workout. Swivel those hips and move those feet to a South American beat that’s full of fun.</p> <p><strong>Bring the mind and body together</strong></p> <p>Yoga continues to attract fans all over the world for good reason. With a focus on breathing and calming the mind in connection with physical postures, the discipline is great for relaxation and as a form of physical activity. You’ll find that after a week at the gym, your muscles may be sore and a yoga class at the end of the week can be the best way to iron out those kinks.</p> <p>There are a number of different styles of yoga, so choose one you feel comfortable with. A common yoga class will usually involve an introduction, including some breathing exercises, a physical warm up, yoga postures and movements, and the best part, a bit of relaxation or meditation to finish off the session.</p> <p><em>Images: Getty</em></p>

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Fitness inspiration from a 75-year-old tennis champion

<p>Being 60 no longer means sinking deeper into armchair and shying away from the fitness world. In fact, new research commissioned by over-50s insurer, Apia, shows that most of Australia’s mature residents are fighting fit and loving life.</p> <p>Local tennis champion Gordon, 75, says there is “no age barrier” when it comes to accomplishing great feats in sport. He recently won the singles in the NSW Seniors Tennis Championships after only starting to play at 40.</p> <p>The tennis star also volunteers his time at his local tennis club through mentoring members on the health benefits that result from exercising on a regular basis and supports his fellow players in reaching their potential.</p> <p>Gordon hopes that his experience and commitment to health and fitness will help change misconceptions of age and encourage others to have a more positive outlook towards keeping fit. He spoke to Over60 about motivation, the joy of volunteering and getting out of life what you put in.</p> <p><strong>How have you found the motivation to stay focused on your tennis for the last thirty years? Have there been any obstacles, be it mental or physical?</strong></p> <p>I realise only too well that as we age, it is important to stay as active and involved as possible - ‘If we don't use it, we lose it.’ So shortly after I retired at 55, I decided to fully engage in the sport of tennis, joining tennis seniors and my local club, both of which I am very active in socially and competitively. I find that I love this sport and am very passionate about all aspects, and I think that one must have this sort of commitment in order to excel at anything you do. Despite having some setbacks over the years, I can honestly say that the wonderful friendships, esprit de corps, and support of this tennis fraternity and family, have helped me through. Everyone has their life challenges. If you get knocked down, just get up and keep going. For me, the burning desire to keep improving at whatever I do, is the motivation to keep playing the demanding physical sport of tennis, where with the support of family and friends, I am still competing at 75. </p> <p><strong>How does volunteering at your local tennis club enrich your day to day life and what made you decide to do it?</strong></p> <p>You get out of life what you put into it, and I so thoroughly enjoy tennis and the fantastic friends and connections I make both locally and overseas, that I try to put back into this sport whatever I can contribute, since it has been so good to me. Consequently, any volunteer work I and others do for the club and community is not viewed as work, rather as pleasure, and I am grateful to be of service. When nominated to be on the club committee, I happily accepted the opportunity to participate and contribute even more.</p> <p><strong>What advice would you give to someone who is over 60 and looking to make a change to a more active lifestyle? </strong></p> <p>If I was 60-years-old and planning to change from a sedentary to a more active lifestyle, I would probably proceed as follows:</p> <p>1. Start slowly on any exercise or activity undertaken, and build up gradually. </p> <p>3. Engage in a body strengthening regime of some sort.</p> <p>4. Do whatever you enjoy, so it is easy to repeat, little and often better than too much at one time.</p> <p>5. Some people may want to join a gym, others walk or swim etc. There are plenty of good books on the general subject, after you have made the choice of your favoured activity.</p> <p><em>Images: Getty</em></p>

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From Corona beer to the coronation, the crown is branding fit for a king

<p>As a fashion statement or piece of art, crowns are distinguished by their beauty, containing rare jewels, precious metals and velvet in deep, rich colours. As a symbol, crowns are associated with majesty, authority and sovereignty. And as the coronation of King Charles III reminds us, the crown is also a superlative brand. </p> <p>Though images of crowns are often used in royal branding, it is rare for monarchs these days to actually wear crowns. In the western monarchical tradition, the British monarchy is an exception, with kings and queens undergoing a crowning ceremony. </p> <p>In the UK the crown encompasses both the monarch and the government, namely King Charles III and His Majesty’s government. The title of the Netflix drama “The Crown” has made this association clear even to international audiences unfamiliar with British constitutional principles. </p> <p>The reign of late Queen Elizabeth II was represented by a stylised image of <a href="https://www.rct.uk/collection/themes/trails/the-crown-jewels/in-detail-st-edwards-crown">St Edward’s Crown</a>. King Charles III’s reign is represented by an image of the <a href="https://www.college-of-arms.gov.uk/news-grants/news/item/205-royal-cypher%E2%80%99">Tudor Crown</a>, which appears in the king’s royal cypher, coat of arms and the <a href="https://www.royal.uk/news-and-activity/2023-04-04/the-coronation-invitation">invitations for the coronation</a>. In time, it will be seen on state documents, military uniforms, passports and post boxes throughout the UK and the 14 realms where he is head of state.</p> <p>For monarchies, the crown is the quintessential monarchical symbol – something my colleagues and I in the field of corporate marketing research have described as <a href="https://link.springer.com/article/10.1057/palgrave.bm.2550031">“the crown as a brand”</a>.</p> <p>Although the European monarchies of Belgium, Denmark, The Netherlands, Luxembourg, Norway, Spain, Sweden and the Vatican, are known as “crowned heads of state”, they forswear coronations and eschew the wearing of crowns. Still, they all use a crown as the marque (or emblem) to represent themselves – see <a href="https://monarchie.lu/en/monarchy/orders-and-coats-arms">Luxembourg</a> and <a href="https://www.kongehuset.dk/en/the-monarchy-in-denmark/the-royal-symbols">Denmark’s</a> coats of arms.</p> <h2>Crowns of the coronation</h2> <p>The coronation of King Charles III will be a veritable festival of crowns, featuring seven crowns in total. The king will be crowned with St Edward’s crown by the Archbishop of Canterbury, and he wears this crown once. But during his exit from Westminster Abbey, he will wear the lighter <a href="https://researchbriefings.files.parliament.uk/documents/CBP-9412/CBP-9412.pdf">Imperial State Crown</a>. Queen Camilla will also be crowned with Queen Mary’s crown. The last queen consort to undergo a coronation was in 1937. </p> <p>Four other crowns will be present during the coronation, worn by the <a href="https://www.college-of-arms.gov.uk/about-us/heralds-officers">kings of arms</a> – senior officers who regulate heraldry (coats of arms) in the UK and participate in major ceremonial occasions. </p> <p>The three kings of arms from England’s College of Arms will wear crowns decorated with acanthus leaves and engraved with the words of Psalm 50, <a href="http://www.medievalist.net/psalmstxt/ps50.htm">Miserere mei Deus secundum magnam misericordiam tuam</a> – “Have mercy on me, O God.” Scotland’s king of arms from the Court of the Lord Lyon will wear a crown which is a facsimile of the <a href="https://exarandorum.com/2023/04/25/crown-of-lord-lyon/">Scottish royal crown</a>. Heraldry can be viewed as an early form of branding. Many UK universities, for example, have a coat of arms as their <a href="https://link.springer.com/article/10.1057/s41262-023-00316-x">visual identity</a>.</p> <p>An eighth crown – the actual Scottish crown and one of the oldest in Europe – will not be at the coronation, but will be presented to the king at a <a href="https://www.heraldscotland.com/news/23473755.king-charles-coronation-special-scottish-service-planned/">special service</a> later in the year.</p> <h2>Crown brands in business</h2> <p>The exclusiveness and majesty associated with royal crowns has meant that many organisations use a crown as their brand name or logo. The phrase “crowning achievement” refers to an excellent accomplishment. Likewise, a crown in branding communicates quality, status, class and reliability. </p> <p>Some iconic brands, such as Twinings Tea, Heinz and Waitrose, benefit from an official royal endorsement, having been awarded a <a href="https://theconversation.com/royal-warrants-are-good-for-business-and-benefit-the-british-monarchy-too-192115">royal warrant</a> by a king or queen, or other senior royal family members. They may use the royal coat of arms as a type of royal brand endorsement. </p> <p>The <a href="https://www.kongehuset.dk/en/organisation-and-contact/the-royal-warrant-and-copyright/">Danish royal warrant</a> entitles an organisation to display “an image of the crown along with the company’s name on signs”. Carlsberg beer is a prominent example of this. </p> <p>Sometimes permission is granted to use the royal crown as a distinct brand marque as per <a href="https://www.logo-designer.co/the-clearing-creates-new-visual-identity-design-for-ascot-horseracing/">Royal Ascot horseracing</a>, or in a coat of arms such as in the former <a href="https://link.springer.com/article/10.1057/s41262-023-00316-x">Royal College of Science and Technology in Glasgow</a>.</p> <p>Of course, while some brands have an official royal endorsement, most organisations with a crown name or logo do not have a direct association with monarchy. Sometimes the crown brand name is used for its cultural associations – see the many British pubs called “The Crown”.</p> <p>Regal branding has taken hold internationally. Among the companies using a crown name are Couronne (Korean handbags), Crown Bank (USA), Crown Class (Royal Jordanian Airways), Royal Crown Derby (English porcelain), Crowne Plaza Hotels (UK), Crown Royal (Canadian Whiskey), Crown Worldwide Distribution Group (Hong Kong) and Krone (South African sparkling wine). </p> <p>Those with a crown logo include Columbia University (USA), Cunard (UK), Dolce &amp; Gabbana (Italy), Hallmark Cards (USA), Moët and Chandon (France), Ritz Carlton Hotels (USA) and Rolex (Switzerland). </p> <p>The Mexican beer brand Corona, which uses both a crown name and logo, is the most valuable beer brand in the world, <a href="https://brandfinance.com/press-releases/18003">worth US$7 billion</a>.</p> <p>Even in a world of republics, it is clear that the crown as a brand not only endures, but flourishes. The crowning of the king and queen will be the zenith of the coronation service. For producers of Corona beer and other brands featuring crowns around the world, the visual and verbal link of crown and monarchy will be, in a way, a reminder to consumers that their products are fit for a king.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/from-corona-beer-to-the-coronation-the-crown-is-branding-fit-for-a-king-204409" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Beauty & Style

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“Surely a baby can’t do that”: Fitness guru stuns fans

<p>British fitness coach has left fans shocked after posting a photo of his seven-month-old hanging from a pull-up bar.</p> <p>The fitness guru, and founder of the popular fitness app The Body Coach, posted a series of sweet snaps to his Instagram of a recent family holiday to California, USA.</p> <p>The photo has gained a lot of traction online among his 4.6 million followers.</p> <p>The image shows baby Leny dressed in a white onesie dangling from a tall monkey bar at the beach while Wicks looks on proudly.</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Cq3C-ywLb6k/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/Cq3C-ywLb6k/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Joe Wicks (@thebodycoach)</a></p> </div> </blockquote> <p> Many followers were concerned about Leni, calling out the dad-of-three for such a “risky” pose.</p> <p>"Jesus, is the first pic photoshopped?" wrote one follower.</p> <p>"How is the first pic even possible?!" asked another. "Surely a baby can't do that?”</p> <p>Another added, ”Is that safe for her shoulders and joints to hang onto bars supporting her own weight like that?</p> <p>"Please don't do that to your baby. She would be frightened," wrote a fourth, sparking a debate in the comment section.</p> <p>"She doesn't look fine to me and a lot of people agree. This is cruel and would instinctually cause fear in the baby. If you think that's OK you are a cruel person.”</p> <p>Some were impressed by the “super baby”, taken back by her strength for her age and defended Wicks against his critics.</p> <p>"That first picture of Leni is amazing! You need to recreate that every year!" wrote one follower. "I love how you let them take risks.”</p> <p>"Your kids have iron man genes," another added. "Wow Leni is strong holding on to the monkey bars, that's brilliant.”</p> <p>Those that came to the dad’s defence reminded critics that the baby would not have been there for long.</p> <p>"My babies/toddlers could all do this when they were young. It was only for a few seconds. We were there ready to catch them," one said.</p> <p>"It is called the palmar grasp reflex and it is normal for babies," wrote another.</p> <p>A child gymnastics company, Little Gym UK also came to the dad’s defence, saying, "For those questioning if it's photoshopped, our classes start at four months and babies can absolutely grasp and hang this little.”</p> <p>While it’s no myth newborns do have a grasp reflex and the grip is often “strong enough to hold the baby’s entire weight”, experts do not advise picking up or swinging a toddler by their arms as it can lead to a common injury called Nursemaid’s elbow.</p> <p>Wicks has two other children with his wife Rosie, Indie, four, and Marley, three.</p> <p><em>Image credit: Instagram</em></p>

Body

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"I'm not afraid to challenge myself": J-Lo's secret to staying physically and mentally fit

<p>Jennifer Lopez has shared an insight into her gruelling workout routine, revealing it is the best thing for both her physical and mental wellness. </p> <p>The 53-year-old singer and actress told US Weekly how important moving her body is to help keep a positive mental attitude. </p> <p>"It's no secret that fitness is a very important part of my life... I think there's a positive correlation between exercise and mental health," she said. </p> <p>J-Lo's claims have long been backed up by healthcare professionals, with the MentalHealth.org website reading, "Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness."</p> <p>"Taking up exercise seems to reduce the risk of developing mental illness... and seems to help in treating some mental health conditions, like depression and anxiety."</p> <p>Lopez went on to say, "When you find a good balance through determination and focus, we're naturally pushing to be the best version of ourselves."</p> <p>She usually begins her workouts "first thing in the morning", which usually means rolling out of bed before 5am. </p> <p>J-Lo regularly mixes up her workouts, explaining, "I'm always evolving and looking for things that keep me excited and motivated."</p> <p>"I'm not afraid to challenge myself, so I'm open to pushing myself, which is what I'm doing right now as I rehearse for my new album, [This Is Me… Now], coming out this summer."</p> <p>Even Jennifer's trainer Tracy Anderson said the pop star goes above and beyond for her health and fitness, pushing herself for maximum results. </p> <p>'"She shows up no matter what, she takes the time seriously, she knows her body, she wants to be herself," Anderson has said.  </p> <p>"She knows that putting in the hard work to get her workout in is part of it."</p> <p><em>Image credits: Getty Images</em></p>

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Fabulous at 40, fit at 50 and sexy at 60 – age does not define your health

<p>It’s quite natural to feel a twinge of jealously when you see celebrities like Cher and Jennifer Lopez looking gorgeous and glamourous at red carpet events.</p> <p>After all, Cher is 76 and J-Lo 53 – how do they look so good when many of us at the same age are either struggling with the horrors of menopause or ailments we put down to our increasing age?</p> <p>The secret is it’s much more than the way they look. It’s their confidence, vibrance and calm sense of knowing about good health that gives them that extra glow.</p> <p>And the great news is you can do the same – you can absolutely be healthy at any age – and, like Cher and J-Lo, enjoy the glow and confidence which comes with it.</p> <p>Accepting sore joints, an aching back, fatigue and extra kilos as inevitable in your forties, fifties and sixties is the first mistake.</p> <p>Some ailments are common but they’re not normal. We place limitations on ourselves because of our age – which, after all, is just a number - missing a lot of opportunities in life.</p> <p>Sure, there are plenty of physical changes that start to develop in those middle years but they can be minimised with extra diligence.</p> <p>I’m proud to say that I haven’t gained any weight since I first began working in the health and fitness industry 30 years ago.</p> <p>I don’t spend countless hours in the gym, or starve and deprive myself. But I do make sure I exercise, do strength conditioning and have a healthy diet.</p> <p>Should you walk an average of 8000 steps a day? Yes, at any age. Should you do strength training three times a week? Yes, for bone density and muscle tissue – and it can be as simple as doing a body weight workout at home, going to the gym or playing a game of tennis. The trick to exercise is being consistent – you’re not training for a marathon, just keeping your body healthy!</p> <p>You also need to be diligent about including a good source of protein with every meal, more in fact than what you ate when you were younger. Protein helps repair cells in our body which in turn facilitates muscle repair and improves our skin. (That helps give you that enviable celebrity glow!)</p> <p>I’m not saying these years aren’t without challenges such as arthritis, menopause, high cholesterol, and blood pressure that often start to emerge in the 40s and continue through the ensuing decades.</p> <p>But the answer is to not blame age for everything. Maybe you’re drinking too much alcohol, not being as active as you should be and choosing to let your diet slide. You need to be honest with yourself.</p> <p>Take some of that hard earned wisdom that we love about getting older and use it maintain your best, vibrant self. You can do it!</p> <p><em>This article was written by Donna Aston. Donna is one of Australia’s top nutritionists. She developed the popular AstonRX Metabolic Fat Loss Program, Gut Rehab Program and Quick Start Program. Find out more at AstonRX.com.</em></p> <p><em>Image: Getty Images</em></p>

Caring

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Four ways to mix up your fitness routine

<p>The image of retirees spending their time playing lawn bowls and pruning back the hydrangea stems as part of their winter garden maintenance have been replaced with over 60s pumping it out at the gym.</p> <p>A recent study by over 50s insurer Apia found that older Aussies were almost five times more likely to regularly attend a gym or fitness group than they are to play bowls down at the local RSL club.</p> <p>Apia’s David Skapinker says many people tend to think that the lifestyles of older Australians have not changed much since our grandparent’s generation, when in fact they’ve changed quite dramatically.</p> <p>“Three quarters of our over 50s say they regularly walk to keep physically active and 14 per cent attend a gym or fitness group once a week or more, while just three per cent play bowls,” he reveals.</p> <p>The survey found that Aussies between 65 and 69 are the most likely to attend a gym or fitness group, which may indicate more free time as people reach retirement. With that in mind, here’s a few activities and classes you can try at the gym to get the blood pumping.</p> <p><strong>Hit the weights</strong></p> <p>This area isn’t just for those younger men who like to show off their muscles in tank tops. It’s for you too. Strong muscles don’t just make it easier to open that tight jam jar, they’re an important part of your health and fitness at every age. Muscles keep your bones strong, which is especially important as you get older as they are a powerful remedy to frailty and potential falls. You don’t need to pick up big 20 kilogram weights.</p> <p>Grab the dumbbells, which come in a range of weights, and do simple exercises, like bringing your arms from your hips to your chest. If you’re unsure about certain exercises, ask one of the gym’s personal trainers to show you a couple of different moves. You’ll feel the difference in no time. It doesn’t take long to build muscle, so nurture it by working at it and eating right.</p> <p><strong>Do some laps</strong></p> <p>Swimming is a great low-impact activity that you can do at any age. While it works a number of muscles in your body, it has also been shown to improve mental fitness. The next time you’re at the gym, why not jump in the pool and do some laps. It’ll keep your heart rate up but will take some of the impact stress off your body, which is important for those with joint pain or discomfit.</p> <p>Swimming also builds endurance, muscle strength and cardiovascular fitness while helping you maintain a healthy weight, a healthy heart and lungs. Some gyms also offer group exercise classes in the swimming pool, which can offer a similar low-impact workout. Whether you like backstroke, breaststroke or freestyle, change up your gym routine by doing a session in the pool.</p> <p><strong>Get into your dancing groove</strong></p> <p>Have you tried a Zumba class? The Latin-inspired dance fitness classes are popular with Aussies because they combine exercise and fun. While it’s usually a high intensity routine that incorporates fast and slow rhythms to achieve a balance of cardio and muscle-toning benefits, there are classes tailored for beginners and older Aussies.</p> <p>Check with your gym to see if they offer these specialised classes, which will be a low impact, low intensity version but with all the benefits of being a total body workout. Swivel those hips and move those feet to a South American beat that’s full of fun.</p> <p><strong>Bring the mind and body together</strong></p> <p>Yoga continues to attract fans all over the world for good reason. With a focus on breathing and calming the mind in connection with physical postures, the discipline is great for relaxation and as a form of physical activity. You’ll find that after a week at the gym, your muscles may be sore and a yoga class at the end of the week can be the best way to iron out those kinks.</p> <p>There are a number of different styles of yoga, so choose one you feel comfortable with. A common yoga class will usually involve an introduction, including some breathing exercises, a physical warm up, yoga postures and movements, and the best part, a bit of relaxation or meditation to finish off the session.</p> <p><em>Image: Getty</em></p>

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What your fitness level says about your lifespan

<p>Ever wish you had a crystal ball that could show you the future of your health? While the magic side of things might not be possible, recent research has found that there is a reliable indicator that can shed light on how you’ll be feeling as you enter your twilight years. That indicator? Physical activity, namely how much of it you’re doing during midlife.</p> <p>A study published in the Journal of the American Medical Association looked at almost 20,000 healthy men and women with a median age of 49 all of whom received a fitness rating between one and five (with one indicating very low levels of activity and five indicating very high levels). Twenty-six years later, the researchers followed up participants and found conclusively that the fitter they were in midlife, the lower their incidence of chronic conditions decades later.</p> <p>While the findings themselves weren’t hugely surprising, researchers were amazed at the impact cardio-respiratory fitness can have on preventing a large variety of illnesses, even those you wouldn’t usually associate with fitness.</p> <p>While maintaining a good level of fitness throughout your life is important, it’s never too late to make a change for the better. Improving your physical fitness is beneficial at any point in your life and there’s never been a better time to jump in. Here’s how!</p> <ol> <li>Make time for cardio – The general recommendation is that you integrate around 150 minutes of aerobic exercise into your week. That equates to around 20 to 30 minutes a day, five days per week. Walking, swimming, tennis, golf, Pilates and cycling are all great, low impact options.</li> <li>Build up – While it can be tempting to dive right in, starting slow and easing into a new program will help prevent injury and burn out from occurring. High intensity exercise after a period of inactivity won’t do your body any good and may scare you off for good. Start out steady and gradually increase over a period of weeks.</li> <li>Don’t forget to stretch – Yoga, Pilates and stretch classes are a fantastic way to integrate movement into your week while also keeping joints supple. Increasing your flexibility will also make other forms of exercise easier and lower your chances of injury.</li> </ol> <p><em>Image: Getty Images</em></p>

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6 major muscle groups you need to train to keep fit

<p dir="ltr">There is no question that strength is beauty. Not only will resistance training make you look toned, strong and beautiful, it is the key in the fight against aging. This is because adults lose muscle every decade of their life, which underlies all the perils of aging, osteoporosis, type-2 diabetes, cardiovascular disease, unwanted weight gain and an increased susceptibility to illness and fall related injuries. Weight training can slow or even reverse this process.</p> <p dir="ltr"> </p> <p dir="ltr">A muscle group is exactly what it sounds like: a group of muscles situated close together on your body that perform similar movements. You want to train all six major muscle groups for optimum health and strength and to keep your body symmetrical. Focusing on the 6 major muscle groups listed below will get you on track to your best body. You can complete this full body workout using half a dozen weight machines at the gym and this will provide you with efficient and effective results. 12 -15 repetitions x 3 sets for each machine.</p> <p dir="ltr"> </p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Chest – Your chest is involved in every type of push movement that you do, like pushing a door open. Working your chest will strengthen your pectoral muscles, give your breasts a more lifted appearance and is also extremely important for your posture. The chest press machine is essential and probably the most commonly used machine for upper body strengthening. It also engages the arms and shoulders.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Back – Strong backs not only look good and are important for posture but are also needed for all pulling, lifting and carrying actions. Working both lower and upper back muscles will stabilise and protect the spine. A strong back therefore is required to perform daily tasks and is protective against injury. The lat pull down is the machine to use here. After the chest press it is one of the most recognised in the gym. It targets many muscles of the back, but most importantly the latissimus dorsi which is the largest back muscle. Like the chest machine it also incorporates the arms and shoulders. The second machine for your back is the seated cable row machine. It works all the muscles across your middle back and in addition uses the triceps and biceps as stabilisers.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Arms – Strong toned arms look amazing. Beyond aesthetics however, regular arm exercises are closely linked to longevity as they strengthen your heart, improve circulation and can generally reduce the risk of heart disease. The assisted pull up (or chin up) machine is a fabulous way to work your arms and you can target different areas with different grips. A neutral (palms facing each other) and narrow grip is a highly effective way to work biceps and triceps especially for women who are still building upper body strength.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Shoulders – The shoulders – or deltoids -are among the most important we use in daily life. Whether we are pushing, pulling or lifting things over our head, they always come in to play. Great shoulders also make us look strong and confident. The shoulder press machine improves shoulder size, strength, stability and mobility. It also extends these benefits to the tricep muscles in the arms.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Legs – Leg exercises are excellent because not only do they make our legs look toned and beautiful they improve your overall body fitness and flexibility. Leg workouts engage the major muscle groups of the body which support healthy movement patterns daily life. The leg press machine is so popular, you practically need a reservation to get a few sets in. It is a powerful compound lower body exercise that works your quads glutes and hamstrings.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Calves – Keeping the calves strong is extremely important because your calves propel you forward and absorb load with every step. You can use the Leg press machine to strengthen your calves by placing your toes and the balls of your feet on the lower part of the platform.</p> </li> </ol> <p dir="ltr"> </p> <p dir="ltr">Becoming strong and toned isn’t nearly as complicated and difficult as you might think. One of the biggest myths about building muscle and strength is that you have to spend long hard hours in the gym. This is just not the case, you simply need to put your 6 major muscle groups under pressure with some heavy weights once to twice a week. This type of training will increase your muscle mass, literally transform your body and set you on the path to a healthier, stronger, more youthful life.</p> <p dir="ltr"> </p> <p><strong>Lyndal Linkin, author of To Age or Not to Age, is a 56-year-old anti-aging expert who’s spent her lifetime learning about anti-aging solutions. A successful entrepreneur, corporate leader and mother, she uses her years of research and personal experience to explain the most effective methods so you can look and feel younger. Find out more at <a href="http://www.lyndallinkin.com.au" target="_blank" rel="noopener">www.lyndallinkin.com.au</a> or Instagram: @lyndallinkin </strong></p> <p><em>Image: Shutterstock</em></p>

Body

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Bride-to-be throws fit over engagement ring

<p dir="ltr">A bride-to-be has slammed her fiancé for the hideous engagement ring he proposed with despite her explaining which one she wanted.</p> <p dir="ltr">The woman vented her frustration in a Facebook group explaining how she tried hard not to hate the ring.</p> <p dir="ltr">She then shared two images - one of the ring she was given, and another of the $8,859 mint sapphire ring she wanted.</p> <p dir="ltr">“I was very excited for the proposal, then this thing came out of the box,” her post read.</p> <p dir="ltr">“First thing I said was ‘omg that's massive’. I didn't like it at all but I spent a few hours trying not to hate it so much.”</p> <p dir="ltr">To make matters worse, the sizing of the ring was completely wrong to the point where it got stuck on her finger.</p> <p dir="ltr">This might have been a sign as the bride-to-be had to be taken to hospital to have the ring cut from her finger. </p> <p dir="ltr">“The pegs were trying to cut me at every opportunity, and it was way too tight. I did get measured, twice, and I sent him my measurements from every country, but the jeweller f****d up still.” she continued in her rant. </p> <p dir="ltr">“I'm devastated and crying. He can't get me another ring because it won't be possible before the wedding. I'll never be engaged for real.” </p> <p dir="ltr">She asked other group members to make her laugh but instead they advised her to reconsider the relationship after not getting what she asked for. </p> <p dir="ltr">"Sounds like you are compromising a lot and not getting any of what you want in return. Postpone the wedding. Don't do it this way. If he isn't even listening or caring now... well.. I speak from experience and a divorce,' one woman said.</p> <p dir="ltr">“This was obviously important to you and if he can’t listen and respect you enough to do this right it sounds like there might be bigger issues at play,' one person wrote. </p> <p dir="ltr">“Would you consider postponing the wedding for a while. Is this a one off? The fact that he didn’t listen to what you had expressed you would like to receive doesn’t bode well. I get he may have been coming from a place of well meaning but you told him exactly what you would like and he totally disregarded it. Please don’t rush into marriage,” another suggested.</p> <p dir="ltr">“If you still feel this is the man you want to spend your life with tell him you would like a long engagement with the ring of your choice and if he can’t respect that then you have a pretty good idea of what you are getting in to,” someone else commented.</p> <p dir="ltr">The woman was not having any of it and replied to the comments in defence of her future husband. </p> <p dir="ltr">“In general he's amazing. I genuinely thought I'm going to get a beautiful ring. I was actually in shock how bad it is because I never saw it coming,” she began.</p> <p dir="ltr">“I also blame the jeweller a lot more than him, I mean I'm sad he didn't get me the one I wanted as it is for sale but the jeweller did everyone dirty the most in this scenario.” </p> <p dir="ltr">She also revealed that they eventually went shopping together and purchased a new ring. </p> <p dir="ltr"><em>Images: Facebook</em></p>

Relationships

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Review: A sustainable bra worth the splurge

<p><span style="font-weight: 400;">Finding a bra that meets our lists of wants and needs - comfort, support, colour and more - is almost always a chore and can come with a high price tag.</span></p> <p><span style="font-weight: 400;">And as a regular bra-wearer, having to replace my old, trusty pieces with something new is a task I put off until I absolutely have to.</span></p> <p><span style="font-weight: 400;">Despite my reluctance to wear anything except my trusty (and well-worn) T-shirt bras, I decided to try Bendon’s </span><a href="https://www.bendonlingerie.com.au/brands/bendon/conscious-simplicity" target="_blank" rel="noopener"><span style="font-weight: 400;">Conscious Simplicity</span></a><span style="font-weight: 400;"> Contour Bra ($59.95), which is the brand’s first range of recycled lingerie.</span></p> <p><span style="font-weight: 400;">Their bras are made with recycled foam for the cups, 73 percent recycled nylon fibres for the straps, and 93 percent recycled yarn for the back fabric.</span></p> <p><img style="width: 0px; height: 0px;" src="../media/7846487/22-7619zphr_bf.jpg" alt="" data-udi="umb://media/03dee18eac494960b3c59fc21fee5a48" /></p> <p><em><span style="font-weight: 400;">The contour bra (pictured) can be paired with a matching boyleg brief, both made from recycled materials. Image: Supplied</span></em></p> <p><span style="font-weight: 400;">The range - available in contour, underwire, and maternity bras - can be paired with boyleg briefs which all feature botanical-inspired lace made with 50 percent recycled nylon fibres.</span></p> <p><span style="font-weight: 400;">After taking it for a test drive - from quick trips to the shops to full 9am-5pm work days - here are some of my thoughts.</span></p> <p>Barely there… save the straps</p> <p><span style="font-weight: 400;">Initially, I was concerned I’d picked the wrong size despite checking my measurements, but upon trying it on I found it was a perfect fit. Plus, it felt as if the bra was barely there but still supportive.</span></p> <p><span style="font-weight: 400;">But, I noticed the edging of the straps would dig in each time I put it on, though it becomes less noticeable during longer wears.</span></p> <p><span style="font-weight: 400;">I’m pleased to report that the bra barely showed under some of my more notoriously thin white shirts, which even my beige favourites could sometimes be spotted through, but would still be visible through cotton t-shirts.</span></p> <p><img style="width: 500px; height: 281.25px;" src="../media/7846486/bra-review1.jpg" alt="" data-udi="umb://media/764f93f2f35a4280bc37b04f6a96a7ef" /></p> <p><em><span style="font-weight: 400;">The contour bra is hard to spot in even my tightest of turtlenecks or white business shirts. The size pictured is an AU/NZ 16C.</span></em></p> <p><span style="font-weight: 400;">On top of that, an initial play around with the straps meant I wasn’t constantly adjusting them during the day (a common problem among my former-favourites).</span></p> <p><span style="font-weight: 400;">However, the band did start to make its presence known by the end of some of my longer days, when I would first put it on at 6am and only take it off at around 9-10pm.</span></p> <p><span style="font-weight: 400;">Despite this, the Conscious Simplicity Contour Bra has become my new favourite and I am on the cusp of adding more to my wardrobe (though an expansion of colour options would be nice).</span></p> <p><span style="font-weight: 400;">In summary, here are some pros and cons to consider if you’re thinking of giving it a try.</span></p> <p><strong>Pros</strong></p> <ul> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Comfortable and feels supportive even during longer wears</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Eco-conscious</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Hardy, quality materials that are still comfortable</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Concealed under most whites (despite its colour)</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Wider range of cup sizes, with a maximum size of 22J</span></li> </ul> <p><strong>Cons</strong></p> <ul> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Slightly uncomfortable edging on the straps that can dig in</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Limited colour options (only pink at the moment)</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">The cost ($59.95 RRP)</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Limited underbust/band sizing, with a maximum size of 22 (102cm)</span></li> </ul> <p><span style="font-weight: 400;">The Bendon Conscious Simplicity range is available from the Bendon website </span><a href="https://www.bendonlingerie.com.au/brands/bendon/conscious-simplicity" target="_blank" rel="noopener"><span style="font-weight: 400;">here</span></a><span style="font-weight: 400;">.</span></p> <p><span>EDITOR'S UPDATE (12/4/22):</span></p> <p> </p> <p><span>The Conscious Simplicity range is now available in black, with a Dark Rhubarb colour to be released in November 2022 with a maximum size of 20E.</span></p>

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