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Strength training has a range of benefits for women. Here are 4 ways to get into weights

<p><em><a href="https://theconversation.com/profiles/erin-kelly-1497598">Erin Kelly</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a></em></p> <p>Picture a gym ten years ago: the weights room was largely a male-dominated space, with women mostly doing cardio exercise. Fast-forward to today and you’re likely to see women of all ages and backgrounds confidently navigating weights equipment.</p> <p>This is more than just anecdotal. According to data from the <a href="https://app.powerbi.com/view?r=eyJrIjoiZGU1YWFhZDgtMmRhZi00YTgyLThhMzItYjc2ODk5NTg0MTg1IiwidCI6IjhkMmUwZjRjLTU1ZjItNGNiMS04ZWU3LWRhNWRkM2ZmMzYwMCJ9">Australian Sports Commission</a>, the number of women <a href="https://www.clearinghouseforsport.gov.au/research/ausplay/results#portal">participating in weightlifting</a> (either competitively or not) grew nearly five-fold between 2016 and 2022.</p> <p>Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles.</p> <h2>Health benefits</h2> <p><a href="https://www.womenshealth.gov/a-z-topics/osteoporosis">Osteoporosis</a>, a disease in which the bones become weak and brittle, affects more women than men. Strength training increases <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670">bone density</a>, a crucial factor for <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-8-47">preventing osteoporosis</a>, especially for women negotiating menopause.</p> <p>Strength training also improves <a href="http://link.springer.com/10.1007/s40279-015-0379-7">insulin sensitivity</a>, which means your body gets better at using insulin to manage blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training contributes to better <a href="https://doi.org/10.1139/apnm-2020-0245">heart health</a> too.</p> <p>There’s a mental health boost as well. Strength training has been linked to reduced symptoms of <a href="https://doi.org/10.1001/jamapsychiatry.2018.0572">depression</a> and <a href="http://link.springer.com/10.1007/s40279-017-0769-0">anxiety</a>.</p> <h2>Improved confidence and body image</h2> <p>Unlike some forms of exercise where progress can feel elusive, strength training offers clear and tangible measures of success. Each time you add more weight to a bar, you are reminded of your ability to meet your goals and <a href="https://www.tandfonline.com/doi/full/10.1080/2159676X.2019.1634127">conquer challenges</a>.</p> <p>This sense of achievement doesn’t just stay in the gym – it can change how women see themselves. A <a href="https://linkinghub.elsevier.com/retrieve/pii/S1755296623000194">recent study</a> found women who regularly lift weights often feel more empowered to make positive changes in their lives and feel ready to face life’s challenges outside the gym.</p> <p>Strength training also has the potential to positively impact <a href="https://journals.lww.com/nsca-jscr/abstract/2002/11000/Relations_of_Strength_Training_to_Body_Image_Among.25.aspx">body image</a>. In a world where women are often judged on appearance, lifting weights can shift the focus <a href="http://journals.sagepub.com/doi/10.1177/0193732502238256">to function</a>.</p> <p>Instead of worrying about the number on the scale or fitting into a certain dress size, women often come to appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “can I carry all my groceries in a single trip?” may become new measures of physical success.</p> <p>Lifting weights can also be about challenging outdated ideas of how women “should” be. Qualitative <a href="https://journals.humankinetics.com/view/journals/wspaj/aop/article-10.1123-wspaj.2022-0088/article-10.1123-wspaj.2022-0088.xml">research</a> I conducted with colleagues found that, for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us:</p> <blockquote> <p>I wanted something that would allow me to train that just didn’t have anything to do with how I looked.</p> </blockquote> <p>Society has long told women to be small, quiet and not take up space. But when a woman steps up to a barbell, she’s pushing back against these outdated rules. One woman in our study said:</p> <blockquote> <p>We don’t have to […] look a certain way, or […] be scared that we can lift heavier weights than some men. Why should we?</p> </blockquote> <p>This shift in mindset helps women see themselves differently. Instead of worrying about being objects for others to look at, they begin to see their bodies as capable and strong. Another participant explained:</p> <blockquote> <p>Powerlifting changed my life. It made me see myself, or my body. My body wasn’t my value, it was the vehicle that I was in to execute whatever it was that I was executing in life.</p> </blockquote> <p>This newfound confidence often spills over into other areas of life. As one woman said:</p> <blockquote> <p>I love being a strong woman. It’s like going against the grain, and it empowers me. When I’m physically strong, everything in the world seems lighter.</p> </blockquote> <h2>Feeling inspired? Here’s how to get started</h2> <p><strong>1. Take things slow</strong></p> <p>Begin with bodyweight exercises like squats, lunges and push-ups to build a foundation of strength. Once you’re comfortable, add external weights, but keep them light at first. Focus on mastering <a href="https://theconversation.com/what-are-compound-exercises-and-why-are-they-good-for-you-228385">compound movements</a>, such as deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups simultaneously, making your workouts more efficient.</p> <p><strong>2. Prioritise proper form</strong></p> <p>Always prioritise proper form over lifting heavier weights. Poor technique can lead to injuries, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise professional who can provide personalised guidance and ensure you’re performing exercises correctly, at least initially.</p> <p><strong>3. Consistency is key</strong></p> <p>Like any fitness regimen, consistency is key. Two to three sessions a week are plenty for most women to see benefits. And don’t be afraid to occupy space in the weights room – remember you belong there just as much as anyone else.</p> <p><strong>4. Find a community</strong></p> <p>Finally, join a community. There’s nothing like being surrounded by a group of strong women to inspire and motivate you. Engaging with a supportive community can make your strength-training journey more enjoyable and rewarding, whether it’s an in-person class or an online forum.</p> <h2>Are there any downsides?</h2> <p>Gym memberships can be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but quality barbells and weightlifting equipment can come with a hefty price tag.</p> <p>Also, for women juggling work and family responsibilities, finding time to get to the gym two to three times per week can be challenging.</p> <p>If you’re concerned about getting too “bulky”, it’s very difficult for <a href="https://journals.sagepub.com/doi/epub/10.1177/0031512520967610">women</a> to bulk up like male bodybuilders without pharmaceutical assistance.</p> <p>The main risks come from poor technique or trying to lift too much too soon – issues that can be easily avoided with some guidance.<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/221307/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/erin-kelly-1497598"><em>Erin Kelly</em></a><em>, Lecturer and PhD Candidate, Discipline of Sport and Exercise Science, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a></em></p> <p><em>Image credits: Shutterstock </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/strength-training-has-a-range-of-benefits-for-women-here-are-4-ways-to-get-into-weights-221307">original article</a>.</em></p>

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Want the health benefits of strength training but not keen on the gym? Try ‘exercise snacking’

<p><em><a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/jackson-fyfe-134774">Jackson Fyfe</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p>The science is clear: <a href="https://cdnsciencepub.com/doi/full/10.1139/apnm-2020-0245">resistance training</a> is crucial to ageing well. Lifting weights (or doing bodyweight exercises like lunges, squats or push-ups) can help you live independently for longer, make your bones stronger, reduce your risk of diseases such as diabetes, and may even improve your <a href="https://pubmed.ncbi.nlm.nih.gov/28919335/">sleep and mental health</a>.</p> <p>But not everyone loves the gym. Perhaps you feel you’re not a “gym person” and never will be, or you’re too old to start. Being a gym-goer can be expensive and time-consuming, and some people report feeling <a href="https://www.reddit.com/r/StartingStrength/comments/j3hq32/unwelcome_feeling_at_the_gym/">unwelcome</a> or <a href="https://www.quora.com/I-feel-awkward-and-I-want-to-start-a-gym-but-could-not-What-should-I-do">awkward</a> at the gym.</p> <p>The good news is you don’t need the gym, or lots of free time, to get the health benefits resistance training can offer.</p> <p>You can try “exercise snacking” instead.</p> <h2>What is exercise snacking?</h2> <p>Exercise snacking involves doing multiple shorter bouts (as little as 20 seconds) of exercise throughout the day – often with minimal or no equipment. It’s OK to have <a href="https://doi.org/10.1007/s40279-021-01605-8">several hours of rest</a> between.</p> <p>You could do simple bodyweight exercises such as:</p> <ul> <li> <p>chair sit-to-stand (squats)</p> </li> <li> <p>lunges</p> </li> <li> <p>box step-ups</p> </li> <li> <p>calf raises</p> </li> <li> <p>push-ups.</p> </li> </ul> <p>Exercise snacking like this can help improve muscle mass, strength and physical function.</p> <p>It’s OK to hold onto a nearby object for balance, if you need. And doing these exercises regularly will also improve your balance. That, in turn, reduces your risk of falls and fractures.</p> <h2>OK I have done all those, now what?</h2> <p>Great! You can also try using resistance bands or dumbbells to do the previously mentioned five exercises as well as some of the following exercises:</p> <ul> <li> <p><a href="https://youtu.be/IP4wM2JpDdQ?si=1B1GyV_FY5rcArW8&amp;t=6">seated rows</a></p> </li> <li> <p><a href="https://youtu.be/G6GIffCaJCQ?si=RxXZtzMqQ0DGxF3k&amp;t=48">chest</a> and <a href="https://www.youtube.com/watch?v=TUnnz5i4Mnw&amp;t=5s">shoulder presses</a></p> </li> <li> <p><a href="https://youtu.be/z0omicIkYu4?si=8WffT3ij12SNTqEs">bicep curls</a></p> </li> <li> <p><a href="https://www.youtube.com/watch?v=5wXVnxBgLHo">knee extensions</a></p> </li> <li> <p><a href="https://www.youtube.com/watch?v=LtTcXXgeRYo">leg curls</a>.</p> </li> </ul> <p>When using resistance bands, make sure you hold them tightly and that they’re securely attached to an immovable object.</p> <p>Exercise snacking works well when you pair it with an activity you do often throughout the day. Perhaps you could:</p> <ul> <li> <p>do a few extra squats every time you get up from a bed or chair</p> </li> <li> <p>do some lunges during a TV ad break</p> </li> <li> <p>chuck in a few half squats while you’re waiting for your kettle to boil</p> </li> <li> <p>do a couple of elevated push-ups (where you support your body with your hands on a chair or a bench while doing the push-up) before tucking into lunch</p> </li> <li> <p>sneak in a couple of calf raises while you’re brushing your teeth.</p> </li> </ul> <h2>What does the evidence say about exercise snacking?</h2> <p>One <a href="https://pubmed.ncbi.nlm.nih.gov/31687210/">study</a> had older adults without a history of resistance training do exercise snacks at home twice per day for four weeks.</p> <p>Each session involved five simple bodyweight exercises (chair sit-to-stand, seated knee extension, standing knee bends, marching on the spot, and standing calf raises). The participants did each exercise continuously for one minute, with a one-minute break between exercises.</p> <p>These short and simple exercise sessions, which lasted just nine minutes, were enough to improve a person’s ability to stand up from a chair by 31% after four weeks (compared to a control group who didn’t exercise). Leg power and thigh muscle size improved, too.</p> <p>Research involving one of us (Jackson Fyfe) has also <a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-022-03207-z">shown</a> older adults found “exercise snacking” feasible and enjoyable when done at home either once, twice, or three times per day for four weeks.</p> <p>Exercise snacking may be a more sustainable approach to improve muscle health in those who don’t want to – or can’t – lift heavier weights in a gym.</p> <h2>A little can yield a lot</h2> <p>We know from other research that the more you exercise, the more likely it is you will <a href="https://www.sciencedirect.com/science/article/pii/S0167268119302586">keep exercising in future</a>.</p> <p>Very brief resistance training, albeit with heavier weights, may be more <a href="https://pubmed.ncbi.nlm.nih.gov/29975122/">enjoyable</a> than traditional approaches where people aim to do many, many sets.</p> <p>We also know brief-and-frequent exercise sessions can break up <a href="https://pubmed.ncbi.nlm.nih.gov/26378942/">periods</a> of sedentary behaviour (which usually means sitting too much). Too much sitting increases your risk of chronic diseases such as diabetes, whereas exercise snacking can help keep your <a href="https://pubmed.ncbi.nlm.nih.gov/36921112/">blood sugar levels steady</a>.</p> <p>Of course, longer-term studies are needed. But the evidence we do have suggests exercise snacking really helps.</p> <h2>Why does any of this matter?</h2> <p>As you age, you lose strength and mass in the muscles you use to walk, or stand up. Everyday tasks can become a struggle.</p> <p>All this <a href="https://pubmed.ncbi.nlm.nih.gov/36907247/">contributes</a> to disability, hospitalisation, chronic disease, and reliance on community and residential aged care support.</p> <p>By preserving your muscle mass and strength, you can:</p> <ul> <li> <p>reduce joint pain</p> </li> <li> <p>get on with activities you enjoy</p> </li> <li> <p>live independently in your own home</p> </li> <li> <p>delay or even eliminate the need for expensive health care or residential aged care.</p> </li> </ul> <h2>What if I walk a lot – is that enough?</h2> <p>Walking may maintain some level of lower body muscle mass, but it won’t preserve your <a href="https://pubmed.ncbi.nlm.nih.gov/38190393/">upper body muscles</a>.</p> <p>If you find it difficult to get out of a chair, or can only walk short distances without getting out of breath, resistance training is the best way to regain some of the independence and function you’ve lost.</p> <p>It’s even more important for women, as muscle mass and strength are typically lower in older women than men. And if you’ve been diagnosed with osteoporosis, which is more common in older women than men, resistance exercise snacking at home can improve your balance, strength, and bone mineral density. All of this reduces the risk of falls and fractures.</p> <p>You don’t need <a href="https://pubmed.ncbi.nlm.nih.gov/37171517/">heavy weights</a> or fancy equipment to benefit from resistance training.</p> <p>So, will you start exercise snacking today?<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/232374/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, Associate Dean of Research, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/jackson-fyfe-134774">Jackson Fyfe</a>, Senior Lecturer, Strength and Conditioning Sciences, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p><em>Image credits: Shutterstock </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/want-the-health-benefits-of-strength-training-but-not-keen-on-the-gym-try-exercise-snacking-232374">original article</a>.</em></p>

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Resistance (exercise) is far from futile: The unheralded benefits of weight training

<p><em><a href="https://theconversation.com/profiles/stuart-phillips-428766">Stuart Phillips</a>, <a href="https://theconversation.com/institutions/mcmaster-university-930">McMaster University</a> </em></p> <p>Everyone can agree that exercise is healthy. Among its many benefits, exercise improves heart and brain function, aids in controlling weight, slows the effects of aging and helps lower the risks of several chronic <a href="https://doi.org/10.1101%2Fcshperspect.a029694">diseases</a>.</p> <p>For too long, though, one way of keeping fit, aerobic exercise, has been perceived as superior to the other, resistance training, for promoting health when, in fact, they are equally valuable, and both can get us to the same goal of overall physical fitness.</p> <p>Aerobic exercise such as running, swimming and cycling is popular because it provides great benefits and with ample <a href="https://doi.org/10.1371/journal.pmed.1001335">scientific evidence</a> to back that up.</p> <p>What has been far less influential to date is that resistance training — whether that’s with dumbbells, weightlifting machines or good old push-ups, lunges and dips — works about as well as aerobic exercise in all the critical areas, including cardiovascular health.</p> <p>Resistance training provides another benefit: building strength and developing power, which become increasingly important as a <a href="https://doi.org/10.1007/s12603-021-1665-8">person ages</a>.</p> <figure><iframe src="https://player.vimeo.com/video/843867756" width="500" height="281" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Video about different forms of resistance training explores how all are effective at building strength.</span></figcaption></figure> <p>Building and maintaining muscle strength keeps us springing out of our chairs, maintaining our balance and posture and firing our metabolism, as my colleagues and I explain in a paper recently <a href="https://doi.org/10.1249/FIT.0000000000000916">published</a> by the American College of Sports Medicine.</p> <p>So, if aerobic exercise and resistance training offer roughly equal benefits, how did we end up with so many runners and cyclists compared to weightlifters?</p> <p>It was a combination of timing, marketing and stereotyping.</p> <h2>The rise of aerobics</h2> <p>The preference for aerobic exercise dates back to landmark research from the <a href="https://www.cooperinstitute.org/research/ccls">Cooper Centre Longitudinal Study</a>, which played a pivotal role in establishing the effectiveness of aerobics — Dr. Ken Cooper invented or at least popularized the word with his book <a href="https://www.cooperaerobics.com/About/Aerobics.aspx"><em>Aerobics</em></a>, spurring desk-bound Baby Boomers to take up exercise for its own sake.</p> <p>Meanwhile, resistance training languished, <a href="https://www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/">especially among women</a>, due to the misguided notion that weightlifting was only for men who aspired to be hyper-muscular. <a href="https://www.britannica.com/biography/Charles-Atlas">Charles Atlas</a>, anyone?</p> <p>Cultural influences solidified the dominance of aerobic exercise in the fitness landscape. In 1977, Jim Fixx made running and jogging popular with <a href="https://en.wikipedia.org/wiki/The_Complete_Book_of_Running"><em>The Complete Book of Running</em></a>. In the 1980s, Jane Fonda’s <a href="https://www.janefonda.com/shop/fitness-videos/jane-fondas-complete-workout/"><em>Complete Workout</em></a> and exercise shows such as <em><a href="https://www.imdb.com/title/tt0268895/">Aerobicize</a></em> and the <em><a href="https://www.imdb.com/title/tt0299431/">20 Minute Workout</a></em> helped solidify the idea that exercise was about raising one’s heart rate.</p> <p>The very word “aerobic,” previously confined to the lexicon of science and medicine, entered popular culture about the same time as leg warmers, tracksuits and sweatbands. It made sense to many that breathing hard and sweating from prolonged, vigorous movement was the best way to benefit from exercising.</p> <p>All the while, resistance training was waiting for its turn in the spotlight.</p> <h2>Recognizing the value of resistance</h2> <p>If aerobics has been the hare, resistance training has been the tortoise. Weight training is now coming up alongside and preparing to overtake its speedy rival, as athletes and everyday people alike recognize the value that was always there.</p> <p>Even in high-level sports training, weightlifting did not become common until the last 20 years. Today, it strengthens the bodies and lengthens the careers of soccer stars, tennis players, golfers <a href="https://doi.org/10.1007/s40279-016-0486-0">and many more</a>.</p> <p>Rising popular interest in resistance training owes a debt to <a href="https://www.livestrong.com/article/545200-the-fall-of-fitness/">CrossFit</a>, which, despite its controversies, has helped break down stereotypes and introduced more people, particularly women, to the practice of lifting weights.</p> <p>It’s important to recognize that resistance training does not invariably lead to bulking up, nor does it demand lifting heavy weights. As our team’s research has shown, lifting lighter weights to the point of failure in multiple sets provides <a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.00154.2016">equal benefits</a>.</p> <h2>Strength and ageing</h2> <p>The merits of resistance training extend beyond improving muscle strength. It addresses a critical aspect often overlooked in traditional aerobic training: the ability to exert force quickly, or what’s called power. As people age, activities of daily living such as standing up, sitting down and climbing stairs demand <a href="https://doi.org/10.1186/s11556-022-00297-x">strength and power</a> more than cardiovascular endurance.</p> <p>In this way, resistance training can be vital to maintaining overall functionality and independence.</p> <h2>Redefining the fitness narrative</h2> <p>The main idea is not to pit resistance training against aerobic exercise but to recognize that they complement each other. Engaging in both forms of exercise is better than relying on one alone. The <a href="https://doi.org/10.1161/CIR.0000000000001189">American Heart Association</a> recently stated that “…resistance training is a safe and effective approach for improving cardiovascular health in adults with and without cardiovascular disease.”</p> <p>Adopting a nuanced perspective is essential, especially when we guide <a href="https://doi.org/10.1016/j.arr.2021.101368">older individuals</a> who may associate exercise primarily with walking and not realize the limitations imposed by neglecting strength and power training.</p> <p>Resistance training is not a one-size-fits-all endeavour. It encompasses a <a href="https://doi.org/10.1016/j.jshs.2023.06.005">spectrum of activities</a> tailored to individual capabilities.</p> <p>It’s time to redefine the narrative around fitness to make more room for resistance training. It’s not necessary to treat it as a replacement for aerobic exercise but to see it as a vital component of a holistic approach to <a href="https://doi.org/10.1249/ESM.0000000000000001">health and longevity</a>.</p> <p>By shedding stereotypes, demystifying the process and promoting inclusivity, resistance training can become more accessible and appealing to a broader audience, ultimately leading to a new way to perceive and prioritize the benefits of this form of training for <a href="https://doi.org/10.1136/bjsports-2021-105061">health and fitness</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><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/220269/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/stuart-phillips-428766"><em>Stuart Phillips</em></a><em>, Professor, Kinesiology, Tier 1 Canada Research Chair in Skeletal Muscle Health, <a href="https://theconversation.com/institutions/mcmaster-university-930">McMaster 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/resistance-exercise-is-far-from-futile-the-unheralded-benefits-of-weight-training-220269">original article</a>.</em></p>

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Steep physical decline with age is not inevitable – here’s how strength training can change the trajectory

<p><em><a href="https://theconversation.com/profiles/zachary-gillen-1251178">Zachary Gillen</a>, <a href="https://theconversation.com/institutions/mississippi-state-university-1970">Mississippi State University</a></em></p> <p>Raise your hand if you regularly find yourself walking up a flight of stairs. What about carrying heavy bags of groceries? How about picking up your child or grandchild? Most of us would raise our hands to doing at least one of those weekly, or even daily.</p> <p>As people age, it can become more and more difficult to perform some physical tasks, even those that are normal activities of daily living. However, prioritizing physical fitness and health as you get older can help you go through your normal day-to-day routine without feeling physically exhausted at the end of the day.</p> <p>It can also help you continue to have special memories with your family and loved ones that you might not have been able to have if you weren’t physically active. For example, I ran two half-marathons with my dad when he was in his 60s!</p> <p>I am an exercise physiologist who studies how people can <a href="https://scholar.google.com/citations?user=gn8ZiLMAAAAJ&amp;hl=en">use resistance training to improve human performance</a>, whether it be in sports and other recreational settings, in everyday life, or both. I am also a certified strength and conditioning specialist. My career has given me the opportunity to design exercise programs for kids, college athletes and elderly adults.</p> <p>Staying physically active as you get older doesn’t need to include running a half-marathon or trying to be a bodybuilder; it could be as simple as trying to get through the day without feeling winded after you go up a flight of stairs. Although our muscles naturally get weaker as we age, there are ways we can combat that to help improve quality of life as we get older.</p> <h2>Muscle loss and chronic disease</h2> <p>One of the most important parts of exercise programming, no matter who I am working with, is proper resistance training to build muscle strength. Some amount of age-related loss of muscle function is normal and inevitable. But by incorporating resistance training that is appropriate and safe at any ability level, you can slow down the rate of decline and even prevent some loss of muscle function.</p> <p>The medical term for a condition that involves <a href="https://doi.org/10.1093/ageing/afy169">age-related loss of muscle function and mass is sarcopenia</a>. Sarcopenia can begin as early as age 40, but it tends to be <a href="https://doi.org/10.1097/01.mco.0000134362.76653.b2">more common in adults age 60 and older</a>. Sarcopenia is associated with a number of health issues such as <a href="https://doi.org/10.1093/gerona/glx245">increased risk of falling</a>, <a href="https://doi.org/10.1161/CIRCULATIONAHA.123.064071">cardiovascular disease</a> and <a href="https://doi.org/10.3390/nu13103519">metabolic disease</a>, among others.</p> <p>In one of our team’s previous studies, we saw that otherwise healthy individuals with sarcopenia had issues <a href="https://doi.org/10.1002/jcsm.12932">delivering vital nutrients to muscle</a>. This could lead to greater likelihood of various diseases, such as Type 2 diabetes, and slow down recovery from exercise.</p> <p>Recent estimates suggest that sarcopenia affects <a href="https://doi.org/10.1016/j.metabol.2023.155533">10% to 16% of the elderly population worldwide</a>. But even if a person doesn’t have clinically diagnosed sarcopenia, they may still have some of the underlying symptoms that, if not dealt with, could lead to sarcopenia.</p> <h2>Strength training is key</h2> <p>So the question is, what can be done to reverse this decline?</p> <p>Recent evidence suggests that one of the key factors leading to sarcopenia is <a href="https://doi.org/10.1093/gerona/glx245">low muscle strength</a>. In other words, combating or reversing sarcopenia, or both, may be best done with a proper resistance-training program that <a href="https://doi.org/10.1186/s12877-021-02642-8">prioritizes improving strength</a>. In fact, the decline in muscle strength seems to <a href="https://doi.org/10.3945/ajcn.2009.28047">occur at a much faster rate</a> than the decline in muscle size, underscoring the importance of proper strength training as people age.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=638&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=638&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=638&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=802&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=802&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=802&amp;fit=crop&amp;dpr=3 2262w" alt="Chart showing the general pattern for changes in muscle strength and size across stage of life." /></a><figcaption><span class="caption">Typical age-related changes in muscle strength and size with and without strength training.</span> <span class="attribution"><span class="source">Zachary Gillen</span></span></figcaption></figure> <p>Continuing to regularly strength train with moderate to heavy weights has been shown to be not only effective at combating the symptoms of sarcopenia but also <a href="https://doi.org/10.1016/j.jamda.2018.09.011">very safe when done properly</a>. The best way to make sure you are strength training properly is to seek out guidance from a qualified individual such as a personal trainer or strength and conditioning specialist.</p> <p>Despite the clear benefits of strength training, it’s been shown that only about 13% of Americans age 50 and older do some form of <a href="https://pubmed.ncbi.nlm.nih.gov/17572957/">strength training at least twice a week</a>.</p> <h2>Finding what works for you</h2> <p>So how does a person properly strength train as they age?</p> <p>The National Strength and Conditioning Association, a leading organization in advancing strength and conditioning around the world, states that for older adults, <a href="https://doi.org/10.1519/JSC.0000000000003230">two to three days per week of strength training</a> can be incredibly helpful for maintaining healthy muscle and bone and combating a number of chronic conditions.</p> <p>The organization recommends that these workouts involve one to two exercises involving multiple joints per major muscle group, with six to 12 repetitions per set. These are done at an intensity of 50% to 85% of what’s known as one-repetition maximum – the most weight you could handle for a single repetition – with the exception of body weight exercises that use one’s own body weight as the resistance, such as pushups.</p> <p>I would also recommend resting for about two to three minutes between sets, or even up to five minutes if the set was challenging. For older adults, particularly those age 60 and older, the National Strength and Conditioning Association guidelines suggest that a program like this be performed two to three days per week, with 24 to 48 hours between sessions.</p> <p><iframe id="sGvo5" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/sGvo5/3/" width="100%" height="400px" frameborder="0"></iframe></p> <h2>Making life’s tasks lighter</h2> <p>The guidelines above are only one example out of many options, but they provide a framework that you can use to build your own program. However, I would highly recommend seeking out a professional in the field to give specific exercise programming advice that can be tailored to your own needs and goals as you age.</p> <p>Following such a program would give your muscles an excellent stimulus to enhance strength, while also allowing enough recovery, a very important consideration as people age. You might think it looks like a huge time commitment, but an exercise routine like this can be done in less than an hour. This means that in less than three hours of strength training per week you can help improve your muscle health and reduce the risk of getting sarcopenia and associated health issues.</p> <p>It’s also important to note that there is no one right way to do resistance training, and it needn’t involve traditional weight equipment. Group classes like Pilates and yoga or those that involve circuit training and work with resistance bands can all produce similar results. The key is to get out and exercise regularly, whatever that entails.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><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/213131/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/zachary-gillen-1251178">Zachary Gillen</a>, Assistant Professor of Exercise Physiology, <a href="https://theconversation.com/institutions/mississippi-state-university-1970">Mississippi State 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/steep-physical-decline-with-age-is-not-inevitable-heres-how-strength-training-can-change-the-trajectory-213131">original article</a>.</em></p>

Caring

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Tips to train your pet at any age

<p><strong><em>Dr Katrina Warren is a veterinarian and one Australia’s most loved and trusted pet experts. She is the PAW by Blackmores ambassador.</em></strong></p> <p>Dogs are often an integral part of our family, a loving and loyal companion throughout the years. We educate ourselves with a plethora of media when bringing home and raising other members of our family with love and care, why not pay the same attention to our furry family members as advised by one Australia’s most loved and trusted pet experts, Dr Katrina Warren.</p> <p><strong>Bringing baby home: Puppy</strong></p> <p><span style="text-decoration: underline;">A guide to vaccinations</span></p> <p>Just like human babies, puppies need vaccinations to protect them from the many infectious diseases out there. They need a series of vaccinations to protect them against Parvovirus, Distemper, Hepatitis and Canine Cough. Your puppy will need to receive these injections by a veterinarian and should have received their first vaccination prior to coming to you – ask the breeder for the vaccination certificate. Vaccination costs for your pup may seem steep, but consider the veterinary bills for treating your dog if it develops one of these illnesses – it could easily run into the thousands.</p> <p><span style="text-decoration: underline;">Dental care</span></p> <p>To keep your dog’s teeth and gums healthy, it is important to include some hard food in their diet. You can offer raw chicken necks and wings from 12-14 weeks of age. Brushing is also a great idea - it may seem like a novelty, but dogs have just as many dental problems as humans, which can cause pain (not to mention terrible breath!) in the long run. Train your puppy from a very young age to let you brush its teeth, to make it a normal part of their routine. Be sure to use specific dog toothpaste, as human toothpaste can be irritating to a dog’s digestive tract.</p> <p><strong>Teenage angst: Adolescence</strong></p> <p><span style="text-decoration: underline;">Chewing</span></p> <p>Dogs are curious by nature and will chew almost anything they can get their mouths on, especially while they’re puppies and are teething. This is great if it’s a dog toy or a tasty bone, but not so great if it’s your new pair of expensive running shoes or the leg of a couch. Although chewing usually subsides within a year, it can become a bad habit if it’s not managed early on.</p> <p>If you have a young dog, puppy-proof your place by moving easily chewable items such as plants or electrical cables so they’re not easily accessible. Try not to leave your puppy unsupervised in areas like your garden or living room - there’s no point in getting angry at the puppy for an action that is natural for them, which happened because they weren’t being supervised.</p> <p><strong>Young at heart: Mature Dog</strong></p> <p><span style="text-decoration: underline;">Barking</span></p> <p>Firstly, find out what your dog is barking at. As dogs usually bark the most right after their owners leave home for the day, give your dog something to do every time you leave the house, like a chew toy stuffed with food. </p> <p>Dogs left outside are exposed to many more disturbances than indoor dogs and their barks are more easily heard by the neighbourhood.  Ideally leave your dog inside preferably in a room away from the street with a radio or TV playing to mask the sound of outside noise. Reward your dog often for quiet behaviour – if he starts barking, use a word like ‘quiet’ and reward only once your dog stops barking.</p> <p><span style="text-decoration: underline;">Jumping on people</span></p> <p>When he was little, everyone was probably entranced by the cute little puppy who jumped up at them, laughing and wagging his teeny tail. Now he's a bigger dog, no-one wants his dirty paw marks all over their clothes. But his behaviour is not his fault, because your loving attention has trained him to think that jumping up is a fun and rewarding thing to do.</p> <p>Now you have to do the opposite from what you did when he was little. Instead of making eye contact and touching him when he jumps up, do the opposite. Turn around and stand still completely ignoring him. Wait until he has all four feet on the ground and then give him a little treat. Keep on doing this, and it will take many, many times, and he will eventually learn that he only gets a treat and your attention when he is sitting. As before, there is no point in shouting and pushing, because to a dog this is still attention and will only confuse him about what you want him to do.</p> <p><em>This is an excerpt from PAW by Blackmores eBook: <span style="text-decoration: underline;"><strong><a href="http://pawbyblackmores.uberflip.com/i/714306-20-things-no-one-tells-you-about-raising-a-healthy-dog" target="_blank" rel="noopener">20 things no one tells you about raising a healthy dog</a></strong></span> - a go-to-guide for pet owners to help through the different ages and stages of raising a healthy dog.</em></p> <p><em>Images: Getty</em></p>

Family & Pets

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How habit stacking trains your brain to make good habits last

<p><strong>Forming new habits</strong></p> <p>Forming new habits – even those you’re excited about – can be just as tricky as breaking habits. Adding more things to our daily to-do list can feel overwhelming, but with a little time-management ingenuity, making good habits stick can help us learn how to be happy, how to set goals and even how to be productive. Clueless about how to start with that? A behavioural trick called habit stacking can give you a major assist.</p> <p>The concept of habit stacking is akin to constructing a solid house: build a new habit on top of a strong, existing part of your daily routine. That way, it’s piggybacking on an old habit that’s already a no-brainer, so you’re far more likely to adopt the new habit going forward. “Habits are automated behaviours you don’t have to think about,” says clinical psychologist, Dr Pauline Wallin. “For example, there are several steps involved in tying your shoelaces, but you don’t consciously think about these during the process. Once your fingers grab the laces, it’s an automated process.”</p> <p>Why not make all your to-dos as effortless as tying your shoes? There’s really no downside to habit stacking. It turns chores into habits you don’t have to think about all that much. So here’s how you can make that happen.</p> <p><strong>What is habit stacking?</strong></p> <p>The term habit stacking was first used by author S.J. Scott in his book Habit Stacking, and it’s taken off like a rocket. “Habit stacking involves adding small routines to habits that are already established,” says Wallin. “With intentional practise, the established habit becomes a trigger for the new habit you want to adopt.”</p> <p>That new behaviour will eventually become a trigger for the next habit, allowing you to build on the progress you’ve already made.</p> <p><strong>How does habit stacking work?</strong></p> <p>At its core, habit stacking is simply pairing a small, new habit (say meditating for a few minutes) with one that’s already established (boiling water for your morning cup of tea). The more we practise doing it, the more automatic it becomes. It may take a little bit of adjusting to get used to it at first, but be intentional about how you go about stacking habits.</p> <p>“Adding a new behaviour to an established habit is not automatic at first but gradually becomes automatic as it is repeatedly paired with the longer-established habit, such that the earlier habit becomes a cue for the newer habit,” says Wallin.</p> <p>Eventually, you may not feel like you even need habit trackers anymore – you’ll be getting things done without even thinking about them. Here’s more about how habit stacking works to help you quickly adopt new behaviours.</p> <p><strong>It uses existing neural networks to make new habits stick </strong></p> <p>Everything we do and think draws on neural networks, which are how our brains organise information to communicate our thoughts and behaviours. Habits have many deep and redundant neural paths, so we can perform a habit even while our attention is elsewhere.</p> <p>“Your brain builds new neurons to support the behaviours we practise daily,” says clinical psychologist Bonnie Carpenter. “The more you practise a habit, the stronger the connections can become. If you don’t practise a habit, the connections will not be as strong.”</p> <p>So when you tap into the power of the habits you already have, the newer habits already have a framework to follow.</p> <p><strong>It turns an existing habit into a cue for the next one</strong></p> <p>We all have many behaviours that we’ve practised for years, just like tying our shoelaces. “If you attach a new behaviour to the old ones, it’s much more likely that you will make the new behaviour part of your routine,” says Carpenter. “You are teaching yourself and planning the path to behaviours in the future.”</p> <p>Eventually, you’ll take for granted those habits you couldn’t make stick.</p> <p><strong>It'll help you procrastinate less</strong></p> <p>You know you need to adopt a good-for-you habit, but you just don’t know how or where to start. And let’s be honest: you really can’t find the motivation for it. (Join the club.)</p> <p>That’s exactly when habit stacking works well. When you tie the dreaded thing you keep putting off to a strong, automatic habit, it’s suddenly possible to get ‘er done. “After a while, it becomes natural,” says Carpenter. Wasting time putting off what you don’t want to do will quickly be a thing of your past.</p> <p><strong>What is an example of habit stacking?</strong></p> <p>Different people have different habits they want to adopt, but these examples can get the wheels turning in your head about the ways habit stacking can help you streamline your life and become more productive. For each, we’ve included your established habit, then the new habit you can stack on top of it.</p> <p>When you turn off your work computer for the day or when you take a break from work,  tidy up your desk for five minutes.</p> <p>After you grab something to wear out of your overstuffed closet, put another clothing item into a bag to be donated to charity.</p> <p>When you finish dinner, immediately put your plates and silverware in the dishwasher so the kitchen sink is always empty.</p> <p>Once you’re done brushing your teeth, hydrate with a full glass of water.</p> <p>While your morning coffee is brewing, sweep the floor, open the mail or wash the dishes in your sink.</p> <p>When your car pulls out of work at the end of the day, phone your mother (you know she wishes you’d call more often!).</p> <p><strong>What are habit-stacking strategies?</strong></p> <p>How exactly you want to tackle this is entirely up to you, and that’s one of the best parts of the habit-stacking concept: it can and should be customised. Our experts suggest these ideas to get you started.</p> <p><em><strong>1. Find the right habits to pair</strong></em></p> <p>It probably makes the most sense to connect the old habit with the new one that’s in a similar vein, but that isn’t entirely necessary. For example, if you want to fit in more exercise, start a new habit of walking for five minutes every time you put on a pair of sneakers.</p> <p>But according to clinical psychologist, Dr Linda Sapadin, what matters most is that the new habit is specific, not that the habits are cousins. Maybe putting on your sneakers isn’t tied to exercise; instead, it might make more sense for you to take out the garbage whenever you lace up your tennis shoes.</p> <p>If the pairing makes sense to you, that’s all that matters. In other words, you do you.</p> <p>Timing matters too: “It’s also very helpful to decide when you are most likely to have a positive experience with habit stacking,” Sapadin says.</p> <p>If your aim is to practise gratitude by filling out a gratitude journal daily, it doesn’t make sense to tie this new habit to your morning shower. You won’t be writing under the spray of water, after all. Instead, you might stack the gratitude journalling habit on top of putting on your pyjamas.</p> <p>“Look at the habits you have daily, and look for the place where you might easily insert the new behaviour,” says Carpenter.</p> <p><em><strong>2. Don't use an emotionally laden habit as a cue</strong></em></p> <p>Certain ingrained routines are not the right triggers for new habits. If you wake up in the morning, hop on the scale and feel bad about yourself, for example, your am weigh-in is absolutely not the right cue for another habit. “If you pair a new habit with one that is emotionally triggering, you will unwittingly train the new habit to trigger similar emotions,” says Wallin.</p> <p><em><strong>3. Stack the habits for good </strong></em></p> <p>Most of us have already engaged in habit stacking for our bad habits, such as procrastinating on work. Let’s say you sit down at your desk to work, but you are reluctant to get started (usually due to some degree of anxiety). “To distract yourself from anxiety, you form a habit of scrolling through your social media feed for a few minutes,” says Wallin. Now you’re not working, and you’re not doing anything else terribly productive either.</p> <p>This pattern can continue to suck your time, which is the opposite effect of what habit stacking should be. “Next, suppose that, while scrolling through your social media, you see an ad for an item that you’ve been shopping for recently,” says Wallin. “What luck! You click to purchase it immediately. For the next few days, when you sit down to work, you check your social media and then look for other bargain offers. Now you are stacking another habit onto the sequence.”</p> <p>As you can guess, this type of habit stacking is easy, says Wallin. “But the sequence is counter-productive because it interferes with getting work done,” she says.</p> <p>If, instead, you want to mirror the morning habits of highly organised people, stack a productive task on top of another one. In time, you will become the naturally productive person you’ve always wanted to be.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/culture/how-habit-stacking-trains-your-brain-to-make-good-habits-last?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Body

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11 easiest dogs to train that make obedient pets

<h2>Most trainable dogs</h2> <p>Dogs are some of our most beloved animal companions. But not all breeds are the easiest dogs to train, and if they’re not well-behaved, they can be a huge source of stress. Without learning the basics, dogs can have all sorts of unwanted behaviours, like barking, pulling on the leash, destroying items in the house, and not socialising well with people or other animals. This sadly contributes to many pets being surrendered to animal shelters when their owners are no longer able to cope.<br />Proper training is essential for any pet, whether they’re going to be family companions, service dogs, emotional support dogs, or guard dogs. “Your dog needs to know basic obedience,” says dog trainer, Courtney Briggs. “‘Sit,’ ‘stay,’ ‘come,’ ‘off,’ and ‘down’ are all crucial skills you’ll need to have mastered before bringing your dog into unfamiliar environments with unfamiliar humans and activities.”<br />If you’re thinking of bringing a new pet into your life, first consider which breeds are the easiest dogs to train. Both instinct and intelligence play a role in how trainable an animal is. Certain breeds have been bred for hundreds of years to do specific activities, like herding, and it’s challenging to stop a dog from doing what it’s instinctually supposed to do. But with regular training, any pup – from the smartest dog breeds to slower learners – can learn the basics. So find a dog trainer and enrol your furry friends in obedience school when they’re young.<br />With positive reinforcement and consistency, your new puppies will become obedient, happy members of the family. And remember: regardless of breed, training a pup takes time, consistency, and patience, says Rob R. Jackson, co-founder and CEO of Healthy Paws Foundation and Healthy Paws Pet Insurance. Treats don’t hurt either.</p> <h2>Border collie</h2> <p>Bred to be bright and energetic, border collies take their name from the border region of Scotland, where the breed was developed, and the Scottish word for sheepdog: collie. These agile, intelligent dogs are practically athletes when it comes to herding and are no doubt smarter than you think. So impressive are the pups that, the story goes, onlookers at one of the first sheepdog trials, held in Wales in 1873 were amazed by the breed’s ability to follow hand signals and whistles to gather sheep into pens.</p> <p>Keep in mind that border collies need a lot of dedicated time, attention, and activities. It’s worth the effort, though; collies are one of the most loyal dog breeds out there. Jackson recommends focusing on potty training, commands like “sit” and “stay,” and socialising to help your pup get used to new people, animals, and situations.</p> <h2>German shepherd</h2> <p>Guide dogs for the blind, service dogs, watchdogs, and herding dogs all have one thing in common: they’re often German shepherds. These are some of the easiest dogs to train for work and family life, says animal behaviourist, Dr Mary Burch. No wonder they’re one of the most popular breeds. Because they have a strong protective instinct, it’s important to train them early, so they don’t perceive a threat where there isn’t one.</p> <p>“Pet parents should work to train their dog in short bursts of time – about five to ten minutes – a few times a day,” Jackson says. “Marathon sessions aren’t good for puppies, as their attention spans are too short. Plus, puppies’ growing bodies need lots of rest and sleep, so give them regular breaks. Training before mealtimes and offering treats can be productive, too, as food is a big motivator.” Some researchers say male and female dogs differ when it comes to training, with males being harder dogs to train.</p> <h2>Papillon</h2> <p>With its small stature and lightweight body, this breed is also called the Continental Toy Spaniel. These pups are as well known for their perky, fringed, butterfly-shaped ears (‘papillon’ is French for ‘butterfly’) as they are their personality. Papillons are “intelligent, self-assured, playful, affectionate, and happy,” says Burch. They’re also excellent at learning tricks and obedience work, making them one of the best dogs for first-time owners. While these tiny pups may seem fragile, they’re go-getters that love to exercise and play. You can train papillon puppies to do almost anything, and these lively, popular pets thrive on mental stimulation and work. Try training them to do fun tricks or participate in dog sports, such as agility courses with hurdles to jump and poles to weave through.</p> <h2>Labrador</h2> <p>The ever-popular Labrador retrievers are eager-to-please and some of the easiest dogs to train. Lab pups have personality and then some; they’re friendly, sociable, and playful. Still, you’ll have to stay vigilant with younger doggos. “It’s important to remember that puppies are curious by nature and can easily get into all sorts of mischief, such as swallowing things they shouldn’t,” Jackson says. That kind of behaviour is more than just annoying – it can be life-threatening. You’ll want to train your dogs to “leave it,” or ignore something you don’t want them to pick up.</p> <h2>Golden retriever</h2> <p>Considered sporting dogs, golden retrievers are happy, friendly, and intelligent. Their stellar obedience makes them some of the best-behaved dogs and easiest dogs to train. They also make great service and therapy dogs, Burch says. And they’re one of <a href="https://www.readersdigest.com.au/food-home-garden/pets/15-best-dogs-for-seniors" target="_blank" rel="noopener">the best dogs for seniors</a>. Originally bred to fetch downed waterfowl for hunters, they’ve since evolved into wonderful family dogs. Because they’re loving and want to please, they respond well to verbal praise and playtime.</p> <p>“Positive reinforcement, sometimes known as reward-based training or force-free dog training, is widely recognised as the most effective and humane form of dog training,” says Jackson, who suggests training with snacks or treats, affectionate ear scratches, and belly rubs. “It improves the bond between parent and pet while reinforcing the desired behaviour.”</p> <h2>Border terrier</h2> <p>Happy, affectionate border terriers like to work, which bodes well for obedience training. “They’re good-tempered, affectionate, and easy to train,” Burch says. If your pup takes to training happily, “it’s something to be celebrated,” says Jackson. “This means your training is effective and your puppy is having fun and enjoying pleasing you.”</p> <p>It’s totally fine if your goal is simply to have your pup walk on a leash without pulling or heel off-leash, Jackson adds. Just know that any type of training will take effort on your part. “A lot of progress in training depends on the time a pet parent puts into working with their pup, which is why many pet parents are reminded that getting a puppy is hard work,” he says. “In the end, it’s always worth it – for both parties involved.”</p> <h2>Poodle </h2> <p>A sweet, lively breed that comes in a variety of sizes, the poodle is the national dog of France. But get this: they’re not actually French dogs, they were originally bred in Germany as waterfowl-hunting dogs; the name poodle comes from the German word ‘pudel,’ which means ‘to splash in the water.’</p> <p>Curly hair might make poodles the most stylish pups outside the Westminster Dog Show, but they’re also some of the smartest, part of the reason they’re among the easiest dogs to train. With a high level of intelligence, athletic nature, and innate desire to be a companion, the poodle is a very fast learner that loves the challenge of not only training but also learning new tricks and games. They need frequent mental and physical stimulation, though, so give your poodle plenty of toys and games, such as puzzle feeding bowls.</p> <h2>Doberman pinscher</h2> <p>The statuesque Doberman pinscher is renowned for being one of the easiest dogs to train, which is why they’re frequently used for military and police work. Despite reputations as protective and fearsome guard dogs, these German dogs were actually bred as companion animals, making them great pets for families (yes, even kids). They’re known for being loyal, brave, trustworthy, and intelligent, and while they need plenty of enrichment and exercise, they’re also happy with a cuddle on the couch.</p> <p>Due to their large size, consistent training from a young age is key, ensuring they learn how to sit, stay, and walk nicely on a leash without pulling. “The key tool for keeping your dog calm is teaching them to have great owner focus,” explains Briggs. “Owner focus does not mean forcing the dog to pay attention to us humans. It means rewarding the dog for checking in with us, no matter the situation.”</p> <h2>Corgi</h2> <p>Both the Pembroke Welsh corgi and Cardigan Welsh corgi make for obedient, loving pets. Even Queen Elizabeth II was a fan of corgis, having owned at least 30 throughout her lifetime. You don’t need to live in a palace to enjoy a corgi, though. They’re also one of the <a href="https://www.readersdigest.com.au/pets/13-best-apartment-dogs" target="_blank" rel="noopener">best apartment dogs</a> – they’re perfectly pint-size and love looking out the window and watching the world.</p> <p>The breed is intelligent and quick-witted, with an innate nature to herd and work. As such, they’re receptive to training. Combine that with their fearless nature, and it’s no surprise corgis are always interested in trying new things or learning games. Although they can be strong-willed, regular training and exposure to plenty of new environments and settings will help your pup become obedient, well-adjusted, and good with kids. Just be sure you’re able to give your corgi plenty of exercise.</p> <p> </p> <div> </div> <p> </p> <h2>Shetland sheepdog</h2> <p>The iconic Shetland sheepdog, or sheltie, is a beautiful animal and one of the most popular medium dog breeds. It’s a herding breed originally from Scotland’s Shetland Islands, and with a love for people, it makes a wonderful family dog. When it comes to training, the sheltie enjoys a challenge and also loves to please, landing it on the list of most-trainable dogs. Its intelligent nature and knack for agility and athletics make it a prime candidate for agility courses and doggy tricks. Indeed, many sheltie owners go above and beyond basic obedience training.</p> <p>These dogs are energetic and eager, so they’ll do best with a big yard or plenty of long walks. They’re also kind, playful, and loving, remaining loyal throughout life. They’re known for being very sensitive, so teach your puppy the foundations by being gentle and giving lots of positive reinforcement. They may be one of the easiest dogs to train, but the key to success is calmness. “The most important factor in maintaining calm in your dog is for you to remain calm,” says Briggs. “Emotions run down the leash, so whatever you’re feeling can be sensed by your dog.”</p> <h2>Mixed-breed dog</h2> <p>When you’re looking for the easiest dogs to own, don’t rule out a shelter dog. Plenty of perfectly well-behaved pups still wind up in shelters. And for those who need a few lessons in manners, many shelters have training programs to get dogs ready for adoption. You may find a lovable purebred or mixed-breed dog who’s eager to please and ready to make a loving, obedient addition to your family.</p> <p><em><span style="color: #444444; font-family: Raleway, sans-serif, 'Helvetica Neue', Helvetica, Arial; font-size: 16px; background-color: #ffffff;">Image credit: Shutterstock</span></em></p> <p><em><span style="color: #444444; font-family: Raleway, sans-serif, 'Helvetica Neue', Helvetica, Arial; font-size: 16px; background-color: #ffffff;">This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/pets/11-easiest-dogs-to-train-that-make-obedient-pets?pages=2" target="_blank" rel="noopener">Reader's Digest</a>.</span></em></p>

Family & Pets

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Rod Stewart's ultimate surprise for like-minded hobbyists

<p>Rod Stewart has paid a surprise visit to a local business in Sydney's west, mingling with like-minded hobbyists. </p> <p>On Wednesday night, the 78-year-old rockstar took to the stage of Sydney's Qudos Bank Arena in front of 21,000 adoring fans, performing his classic hits in a signature leopard print jacket. </p> <p>But just hours before, he stopped in at Woodpecker Model Railways, a model train store located in Pendle Hill, in search of model trains to add to his vast collection.</p> <p>"Look who casually walked into our shop," the business shared on their Facebook page, alongside a photo of staff members smiling with the rock legend.</p> <p><iframe style="border: none; overflow: hidden;" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Fwoodpeckermodelrailways%2Fposts%2Fpfbid0Nfb2LeEtR5yXAcfCiBW8g4GVLqncdVbNz9AKJnZVwFzB345DUXMDt3C6ZvcGpReyl&amp;show_text=true&amp;width=500" width="500" height="504" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></p> <p>"That's amazing!!!" one follower wrote on Facebook.</p> <p>"WOW how awesome !! Lucky you !!I think I would be in total admiration [and] shock if Rod walked into a shop I owned or was in lol," another said.</p> <p>"A very accomplished modeller..... sings a bit as well....." another wrote.</p> <p>Rod Stewart has long been known as a <a href="https://www.oversixty.co.nz/property/real-estate/rod-stewart-s-hidden-track-inside-his-beverly-hills-home" target="_blank" rel="noopener">keen model train builder</a>, revealing in a 2019 interview with Railway Modeller magazine that he had been working on a giant and intricate model of a United States city at home for the previous 23 years.</p> <p>Following his admission in the interview, BBC Radio 2's Jeremy Vine suggested Stewart did not build the model himself, to which Stewart rebutted as he called into Vine's show to set the record straight himself.</p> <p>"I would say 90 per cent of it I built myself," Stewart insisted to Vine. "The only thing I wasn't very good at and still am not is the electricals, so I had someone else do that."</p> <p>"A lot of people laugh at it being a silly hobby, but it's a wonderful hobby," he said.</p> <p><em>Image credits: Facebook</em></p>

Music

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Southampton to Shanghai by train – one climate change researcher’s quest to avoid flying

<p>Academics travel a lot. Whether for fieldwork or conferences, we’re often <a href="https://theconversation.com/university-sector-must-tackle-air-travel-emissions-118929">encouraged</a> to do it. Often internationally, invariably by aeroplane. But while globetrotting might make us feel important, a recent <a href="https://www.sciencedirect.com/science/article/pii/S0959652619311862">study</a> suggests there’s no connection between academic air-miles and career advancement.</p> <p>With the obvious realities of the climate crisis, and with air travel being the <a href="https://theconversation.com/its-time-to-wake-up-to-the-devastating-impact-flying-has-on-the-environment-70953">single quickest</a> way an average person can contribute to climate change, some academics are trying to stay on the ground whenever possible. Within a broader <a href="https://www.flightfree.co.uk/">campaign</a> to encourage people to go “flight-free”, there’s a community of <a href="https://academicflyingblog.wordpress.com/">academics</a> challenging the reliance on flying that’s typically sat uneasily at the heart of their careers.</p> <p>I’m a member of that community. I pledged not to fly in 2019 and 2020, and then won a fellowship to study Chinese attitudes to sustainability which required me to go to China for fieldwork. Suddenly, the consequences of my pledge became very real.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=388&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=388&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=388&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=488&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=488&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=488&fit=crop&dpr=3 2262w" alt="" /><figcaption><span class="caption">Not only do planes release a lot of CO₂ during flight, the white ‘contrails’ they leave behind warm the atmosphere further.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/passenger-airplanes-on-air-busy-traffic-1089042554?src=lgi_phsJCpzeLwXItWfMbw-1-17&studio=1">FotoHelin/Shutterstock</a></span></figcaption></figure> <p><strong>Life on the rails</strong></p> <p>When I told my managers that I intended to get to China by train, I was met with a mixture of responses. Some thought I was mad, some admired my principles, some thought I was an awkward bugger. Maybe they were all right. In any case, what I was doing had certainly created more work for myself.</p> <p>I began trying to convince senior staff to release funds from my research budget to arrange visas, and thinking through the nitty-gritty of a trip across Europe, Russia and a big chunk of China itself. The cost of the trains was over £2,000, dwarfing the £700 I could pay for a London to Beijing return flight. Time-wise, the train trip took just under two weeks each way. But in terms of carbon emissions my trip was a steal, contributing <a href="https://www.gov.uk/government/publications/greenhouse-gas-reporting-conversion-factors-2019">just 10%</a> of the emissions of the equivalent flights.</p> <p>The cost, complexity and discomfort of such a long solo trip did occasionally make me wonder if it wouldn’t just be easier to fly (answer: it would). But I was determined to honour my pledge and show other academics – by my own extreme example – that it is possible to do international work without flights.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="" /><figcaption><span class="caption">The author meets a train guard in Siberia.</span> <span class="attribution"><span class="source">Roger Tyers</span>, <span class="license">Author provided</span></span></figcaption></figure> <p>Considering it involved 21 train connections, my journey went surprisingly smoothly. I took a series of “short” trips from Southampton, changing in London, Brussels, Cologne, Berlin and then onto my first sleeper train from Warsaw to Kiev (avoiding Belarus which would have required another visa).</p> <p>My first experience on the Kiev-bound, Soviet-style sleeper train was something of a shock. Unsure of the etiquette when sharing a tiny cabin with two or three others with limited English, I soon learned that body language, Google translate and sharing food breaks the ice. Luckily, my no-flying trip was a recurring source of conversation, fascination and bafflement for many of my fellow travellers.</p> <p>After one night in Kiev, I took another overnight train to Moscow. Russia was something of a test – on my return journey I travelled 2,600 miles between Irkutsk and Moscow, spending 90 hours on a single train. Had this not been a work trip, I would have gladly stopped more often. Making friends with fellow passengers – mainly Russians on work trips or family visits, or European and Chinese tourists doing the bucket list Trans-Siberian route – certainly helped pass the time. The Siberian scenery – millions of trees on a seemingly endless loop – became somewhat repetitive, but the monotony afforded me time to read, write, plan and contemplate.</p> <p>The most spectacular journey was the Trans-Mongolian section, passing the edge of Lake Baikal, the world’s largest lake rimmed with snow-capped mountains, over the green steppes of northern Mongolia, across the Gobi desert, and finally through the mountainous valleys encircling Beijing. It’s hard not to be awed and inspired that these train lines exist in such remote parts of our planet.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1003%2C1003&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1003%2C1003&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="" /></a><figcaption><span class="caption">The track stretches for miles across the Mongolian plains.</span> <span class="attribution"><span class="source">Roger Tyers</span>, <span class="license">Author provided</span></span></figcaption></figure> <p><strong>Calling at Beijing</strong></p> <p>China now has more high-speed railways than the rest of the world combined, and they do it in style. Beijing to Shanghai, a trip covering 1,300km, takes less than four and a half hours, with a solid internet connection throughout and the most legroom I enjoyed on any of my trips. The downer is that China’s electrified trains will, <a href="https://theconversation.com/china-wrestles-with-insecure-gas-supplies-but-stays-strong-on-longer-term-plan-for-renewables-117445">like most of their electricity</a>, be powered by coal. But on the upside, these trains are likely to take passengers off domestic flights – a lesson for Europe and the US.</p> <p>I enjoyed using them to visit my other field sites in Hangzhou and Ningbo before finally retracing my steps back, over 6,000 miles to the UK, clutching a load of new data, a heap of memories, and a sore back. The focus group data I collected in China, with members of their urban middle classes, has enforced my view that both ‘bottom-up’ social and cultural pressure, as well as “top-down” infrastructure and fiscal policy will be required in any country facing up the complex challenges of climate change.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="" /><figcaption><span class="caption">The author at the end of his outward journey in Tiananmen Square.</span> <span class="attribution"><span class="source">Roger Tyers</span>, <span class="license">Author provided</span></span></figcaption></figure> <p>I admit that my story is somewhat privileged – not everyone can take the train to China for work, and I doubt I’ll make a habit of it. Much depends on geography too. The UK is relatively well connected by surface transport options like rail, but many still fly - the UK has the <a href="https://www.iata.org/pressroom/pr/Pages/2018-10-24-02.aspx">third largest</a> air passenger market, behind only the US and China.</p> <p>The bigger policy goal is to make train tickets less expensive relative to flights. In the meantime, academics can play a leadership role, both individually and <a href="https://theconversation.com/researchers-set-an-example-fly-less-111046">institutionally</a>. Universities could consider publishing records of staff flights, building low-carbon travel modes into grant proposals by default, and making videoconferencing facilities fantastic.</p> <p>Recent <a href="https://www.sciencedirect.com/science/article/pii/S0959652619311862">research</a> has shown, unsurprisingly, that climate researchers are taken more seriously if they practise what they preach. If we can lead by example in reducing our own flying carbon footprints while still conducting great research, then others – students, policymakers and other professionals – are far more likely to take notice.</p> <p><em>Writen by Roger Tyers. Republished with permission from <a href="https://theconversation.com/southampton-to-shanghai-by-train-one-climate-change-researchers-quest-to-avoid-flying-120015" target="_blank" rel="noopener">The Conversation</a>.</em></p> <p><em>Image: Getty Images</em></p>

International Travel

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The Galactica AI model was trained on scientific knowledge – but it spat out alarmingly plausible nonsense

<p>Earlier this month, Meta announced new AI software called <a href="https://galactica.org/">Galactica</a>: “a large language model that can store, combine and reason about scientific knowledge”.</p> <p><a href="https://paperswithcode.com/paper/galactica-a-large-language-model-for-science-1">Launched</a> with a public online demo, Galactica lasted only three days before going the way of other AI snafus like Microsoft’s <a href="https://www.theverge.com/2016/3/24/11297050/tay-microsoft-chatbot-racist">infamous racist chatbot</a>.</p> <p>The online demo was disabled (though the <a href="https://github.com/paperswithcode/galai">code for the model is still available</a> for anyone to use), and Meta’s outspoken chief AI scientist <a href="https://twitter.com/ylecun/status/1595353002222682112">complained</a> about the negative public response.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">Galactica demo is off line for now.<br />It's no longer possible to have some fun by casually misusing it.<br />Happy? <a href="https://t.co/K56r2LpvFD">https://t.co/K56r2LpvFD</a></p> <p>— Yann LeCun (@ylecun) <a href="https://twitter.com/ylecun/status/1593293058174500865?ref_src=twsrc%5Etfw">November 17, 2022</a></p></blockquote> <p>So what was Galactica all about, and what went wrong?</p> <p><strong>What’s special about Galactica?</strong></p> <p>Galactica is a language model, a type of AI trained to respond to natural language by repeatedly playing a <a href="https://www.nytimes.com/2022/04/15/magazine/ai-language.html">fill-the-blank word-guessing game</a>.</p> <p>Most modern language models learn from text scraped from the internet. Galactica also used text from scientific papers uploaded to the (Meta-affiliated) website <a href="https://paperswithcode.com/">PapersWithCode</a>. The designers highlighted specialised scientific information like citations, maths, code, chemical structures, and the working-out steps for solving scientific problems.</p> <p>The <a href="https://galactica.org/static/paper.pdf">preprint paper</a> associated with the project (which is yet to undergo peer review) makes some impressive claims. Galactica apparently outperforms other models at problems like reciting famous equations (“<em>Q: What is Albert Einstein’s famous mass-energy equivalence formula? A: E=mc²</em>”), or predicting the products of chemical reactions (“<em>Q: When sulfuric acid reacts with sodium chloride, what does it produce? A: NaHSO₄ + HCl</em>”).</p> <p>However, once Galactica was opened up for public experimentation, a deluge of criticism followed. Not only did Galactica reproduce many of the problems of bias and toxicity we have seen in other language models, it also specialised in producing authoritative-sounding scientific nonsense.</p> <p><strong>Authoritative, but subtly wrong bullshit generator</strong></p> <p>Galactica’s press release promoted its ability to explain technical scientific papers using general language. However, users quickly noticed that, while the explanations it generates sound authoritative, they are often subtly incorrect, biased, or just plain wrong.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">I entered "Estimating realistic 3D human avatars in clothing from a single image or video". In this case, it made up a fictitious paper and associated GitHub repo. The author is a real person (<a href="https://twitter.com/AlbertPumarola?ref_src=twsrc%5Etfw">@AlbertPumarola</a>) but the reference is bogus. (2/9) <a href="https://t.co/N4i0BX27Yf">pic.twitter.com/N4i0BX27Yf</a></p> <p>— Michael Black (@Michael_J_Black) <a href="https://twitter.com/Michael_J_Black/status/1593133727257092097?ref_src=twsrc%5Etfw">November 17, 2022</a></p></blockquote> <p>We also asked Galactica to explain technical concepts from our own fields of research. We found it would use all the right buzzwords, but get the actual details wrong – for example, mixing up the details of related but different algorithms.</p> <p>In practice, Galactica was enabling the generation of misinformation – and this is dangerous precisely because it deploys the tone and structure of authoritative scientific information. If a user already needs to be a subject matter expert in order to check the accuracy of Galactica’s “summaries”, then it has no use as an explanatory tool.</p> <p>At best, it could provide a fancy autocomplete for people who are already fully competent in the area they’re writing about. At worst, it risks further eroding public trust in scientific research.</p> <p><strong>A galaxy of deep (science) fakes</strong></p> <p>Galactica could make it easier for bad actors to mass-produce fake, fraudulent or plagiarised scientific papers. This is to say nothing of exacerbating <a href="https://www.theguardian.com/commentisfree/2022/nov/28/ai-students-essays-cheat-teachers-plagiarism-tech">existing concerns</a> about students using AI systems for plagiarism.</p> <p>Fake scientific papers are <a href="https://www.nature.com/articles/d41586-021-00733-5">nothing new</a>. However, peer reviewers at academic journals and conferences are already time-poor, and this could make it harder than ever to weed out fake science.</p> <p><strong>Underlying bias and toxicity</strong></p> <p>Other critics reported that Galactica, like other language models trained on data from the internet, has a tendency to spit out <a href="https://twitter.com/mrgreene1977/status/1593649978789941249">toxic hate speech</a> while unreflectively censoring politically inflected queries. This reflects the biases lurking in the model’s training data, and Meta’s apparent failure to apply appropriate checks around the responsible AI research.</p> <p>The risks associated with large language models are well understood. Indeed, an <a href="https://dl.acm.org/doi/10.1145/3442188.3445922">influential paper</a> highlighting these risks prompted Google to <a href="https://www.wired.com/story/google-timnit-gebru-ai-what-really-happened/">fire one of the paper’s authors</a> in 2020, and eventually disband its AI ethics team altogether.</p> <p>Machine-learning systems infamously exacerbate existing societal biases, and Galactica is no exception. For instance, Galactica can recommend possible citations for scientific concepts by mimicking existing citation patterns (“<em>Q: Is there any research on the effect of climate change on the great barrier reef? A: Try the paper ‘<a href="https://doi.org/10.1038/s41586-018-0041-2">Global warming transforms coral reef assemblages</a>’ by Hughes, et al. in Nature 556 (2018)</em>”).</p> <p>For better or worse, citations are the currency of science – and by reproducing existing citation trends in its recommendations, Galactica risks reinforcing existing patterns of inequality and disadvantage. (Galactica’s developers acknowledge this risk in their paper.)</p> <p>Citation bias is already a well-known issue in academic fields ranging from <a href="https://doi.org/10.1080/14680777.2018.1447395">feminist</a> <a href="https://doi.org/10.1093/joc/jqy003">scholarship</a> to <a href="https://doi.org/10.1038/s41567-022-01770-1">physics</a>. However, tools like Galactica could make the problem worse unless they are used with careful guardrails in place.</p> <p>A more subtle problem is that the scientific articles on which Galactica is trained are already biased towards certainty and positive results. (This leads to the so-called “<a href="https://theconversation.com/science-is-in-a-reproducibility-crisis-how-do-we-resolve-it-16998">replication crisis</a>” and “<a href="https://theconversation.com/how-we-edit-science-part-2-significance-testing-p-hacking-and-peer-review-74547">p-hacking</a>”, where scientists cherry-pick data and analysis techniques to make results appear significant.)</p> <p>Galactica takes this bias towards certainty, combines it with wrong answers and delivers responses with supreme overconfidence: hardly a recipe for trustworthiness in a scientific information service.</p> <p>These problems are dramatically heightened when Galactica tries to deal with contentious or harmful social issues, as the screenshot below shows.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=347&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=347&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=347&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=436&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=436&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=436&amp;fit=crop&amp;dpr=3 2262w" alt="Screenshots of papers generated by Galactica on 'The benefits of antisemitism' and 'The benefits of eating crushed glass'." /></a><figcaption><span class="caption">Galactica readily generates toxic and nonsensical content dressed up in the measured and authoritative language of science.</span> <span class="attribution"><a class="source" href="https://twitter.com/mrgreene1977/status/1593687024963182592/photo/1">Tristan Greene / Galactica</a></span></figcaption></figure> <p><strong>Here we go again</strong></p> <p>Calls for AI research organisations to take the ethical dimensions of their work more seriously are now coming from <a href="https://nap.nationalacademies.org/catalog/26507/fostering-responsible-computing-research-foundations-and-practices">key research bodies</a> such as the National Academies of Science, Engineering and Medicine. Some AI research organisations, like OpenAI, are being <a href="https://github.com/openai/dalle-2-preview/blob/main/system-card.md">more conscientious</a> (though still imperfect).</p> <p>Meta <a href="https://www.engadget.com/meta-responsible-innovation-team-disbanded-194852979.html">dissolved its Responsible Innovation team</a> earlier this year. The team was tasked with addressing “potential harms to society” caused by the company’s products. They might have helped the company avoid this clumsy misstep.<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/195445/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em>Writen by Aaron J. Snoswell </em><em>and Jean Burgess</em><em>. Republished with permission from <a href="https://theconversation.com/the-galactica-ai-model-was-trained-on-scientific-knowledge-but-it-spat-out-alarmingly-plausible-nonsense-195445" target="_blank" rel="noopener">The Conversation</a>.</em></p> <p><em>Image: Getty Images</em></p>

Technology

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The world’s 10 best train journeys

<p><strong>10 best train trips in the world</strong></p> <p>Key to cost of rail trip (airfares &amp; extra accommodations not included).</p> <p>$ = less than $500</p> <p>$$ = between $500 and $1000</p> <p>$$$ = between $1000 and $2000</p> <p>$$$$ = between $2000 and $3000</p> <p>$$$$$ = more than $3000</p> <p><strong>The Royal Scotsman</strong></p> <p><em>Where</em>: Around the Scottish Highlands or all the way around Great Britain.</p> <p><em>When</em>: Warmer weather and up to 20 hours of daylight in June make it the perfect time to watch ospreys soaring over mirror-like lochs, or come in October for autumn colours and the rather vocal stag rutting season.</p> <p><em>Cost</em>: $$$$$</p> <p><em>Duration</em>: Trips into the Highlands can be as short as two days or as long as five. Seven days will get you all the way around Great Britain in the most stylish mode possible.</p> <p><em>Highlights</em>: Possibly the most expensive train journey in the world, you’ll be treated like a member of the monarchy. Indulgent cuisine, fine wines and cabins that look like guest rooms at Balmoral await those willing to part with a minimum of $3600 (approximately) for a two-night trip.</p> <p><strong>The Chepe</strong></p> <p><em>Where</em>: Mexico, starting in the mountains of Chihuahua and finishing on the Sinaloa coast.</p> <p><em>When</em>: In the rainy season, from June to October, you’ll get lush vegetation and blooming cacti, although mid-summer temperatures can reach 44°c.</p> <p><em>Cost</em>: $</p> <p><em>Duration</em>: Doing the route straight through takes fourteen hours, but you’ll want to stop off overnight and explore the very traditional towns along the way.</p> <p><em>Highlights</em>: The train winds its way down through 656km of the spectacularly beautiful Copper Canyon (which is deeper than the Grand Canyon), over 37 precarious-looking bridges and through 86 tunnels. The local indigenous peoples, the Tarahumara, sell their crafts and foods along the railway route.</p> <p><strong>The Ghan</strong></p> <p><em>Where</em>: Australia, from Adelaide to Darwin via Alice Springs.</p> <p><em>When</em>: Going during the wet season (the Australian summer) will allow you to see more wildlife and tropical splendour in the North, though peak season is usually the Australian winter.</p> <p><em>Cost</em>: $$$ – $$$$$</p> <p><em>Duration</em>: Going straight through takes 52 hours. There are disembarkation points throughout from which you can take tours.</p> <p><em>Highlights</em>: Going through Australia’s “Red Centre,” with cobalt-blue skies, red earth and not much else – a hauntingly beautiful and serene experience.</p> <p><strong>The Blue Train</strong></p> <p><em>Where</em>: South Africa, from Pretoria to Cape Town.</p> <p><em>When</em>: From May to August you’ll be more likely to observe big game from the train.</p> <p><em>Cost</em>: $$$ – $$$$</p> <p><em>Duration</em>: 27 hours on the train, with several stops and excursions along the way.</p> <p><em>Highlights</em>: You’ll be travelling through 1600k of diverse and naturally awesome African landscape in the utmost style, with stays on game reserves optional.</p> <p><strong>The Rocky Mountaineer</strong></p> <p><em>Where</em>: Canada, from Vancouver to Banff, Jasper and Calgary.</p> <p><em>When</em>: In June, which is springtime in the Rockies, complete with blooming flowers and abundant wildlife.</p> <p><em>Cost</em>: $$ – $$$$$</p> <p><em>Duration</em>: Between two and eight days, travelling only in daylight, staying in deluxe hotels.</p> <p><em>Highlights</em>: Unparalleled views of the Rocky Mountains, incredible luxury at every stage of the trip, onboard traditional native storytelling, wine appreciation classes, and natural history workshops.</p> <p><strong>Eastern and Oriental Express</strong></p> <p><em>Where</em>: From Thailand, through Malaysia, to Singapore.</p> <p><em>When</em>: April and May, for the least humid weather and lesser chance of monsoons.</p> <p><em>Cost</em>: $$$ – $$$$$</p> <p><em>Duration</em>: Trips vary from two to eight days.</p> <p><em>Highlights</em>: You’ll travel through the heart of Southeast Asia. From golden temples and paddy fields to cosmopolitan cities, this luxurious train showcases the best of the countries it passes through.</p> <p><strong>Royal Rajasthan on Wheels</strong></p> <p><em>Where</em>: India, a circuit through the Rajasthan region, from Delhi.</p> <p><em>When</em>: October – the weather is cool enough to be bearable and you’ll see the most wildlife from the train.</p> <p><em>Cost</em>: $$$$$</p> <p><em>Duration</em>: Eight days, which includes excursions throughout the route.</p> <p><em>Highlights</em>: You’ll be treated like royalty as you tour the majestic states and houses of this region. The train is decked out in indulgent Indian style, with décor and even an onboard spa.</p> <p><strong>The Ocean</strong></p> <p><em>Where</em>: Canada, from Montreal to Halifax.</p> <p><em>When</em>: In early October, when you’ll travel through glorious autumn colours and still be able to ride the Sleeper Touring Class train before it is taken off the route for the off-season.</p> <p><em>Cost</em>: $$</p> <p><em>Duration</em>: 22 hours, overnight on the train in a sleeper cabin.</p> <p><em>Highlights</em>: The train passes through rural communities in Quebec, along beaches as it goes down through New Brunswick and through Nova Scotian countryside. There’s no prettier way to travel to the Maritimes.</p> <p><strong>The Hiram Bingham</strong></p> <p><em>Where</em>: Peru, from Cusco to Machu Picchu.</p> <p><em>When</em>: May – you’ll miss both the rainy season and the crowds that come in the high season, which runs from June to September.</p> <p><em>Cost</em>: $$</p> <p><em>Duration</em>: The trip takes one day. Brunch is served on the way to Machu Picchu, guests receive a guided tour of the ancient citadel, and then dinner is served on the return journey.</p> <p><em>Highlights</em>: The train winds its way through the Andes, crossing the wild Urubamba River, giving unsurpassed views of this region.</p> <p><strong>The Bergen Railway</strong></p> <p><em>Where</em>: Norway, from Oslo to Stavanger.</p> <p><em>When</em>: This train runs from May to September. In late June/early July you’ll experience the midnight sun.</p> <p><em>Cost</em>: $</p> <p><em>Duration</em>: Between three and five days, depending on how many overnights you wish to do.</p> <p><em>Highlights</em>: The biggest cities in Norway, plus majestic Lysefjord and wild Norwegian coastline. You’ll also get to look down over the fjords from the Pulpit Rock, a shelf towering 604 metres above the glassy waters.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/the-worlds-10-best-train-journeys?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

Travel Tips

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Train driving dream comes true for brain tumour survivor

<p dir="ltr">Three years after doctors found a large tumour growing in his brain, seven-year-old Broly Blackmore has seen his dream of becoming a train driver come true.</p> <p dir="ltr">The young boy from Hallett, South Australia, had the tumour removed when he was just four years old after he collapsed and was rushed to hospital by helicopter.</p> <p dir="ltr">If it wasn’t removed that night, doctors told his mother, Corrine Maidment, that he wouldn’t make it.</p> <p dir="ltr">In the years since, Broly’s life has become relatively normal, albeit with regular brain scans and physio trips - and he has had his wish of driving a train granted by the Starlight Foundation.</p> <p dir="ltr">The seven-year-old went on a trip on the Pichi Richi steam train, travelling from Quorn to Port Augusta as a “trainee train driver”.</p> <p dir="ltr">"Ever since he was only a couple of months old everything has always been about trains … diesels aren't as good as steam trains apparently," Ms Maidment said, adding that he barely slept the night before the big day.</p> <p dir="ltr">"According to everyone in the train, they weren't allowed to do anything without his say so … at one point, he told the fireman, the guy who does the coal, 'That's my seat. I need to sit there'.</p> <p dir="ltr">"He was boss for the day." </p> <p dir="ltr">The Pichi Richi railway, an outback steam train experience that has been operating since 1973, later shared a sweet photo of Broly on the train.</p> <p dir="ltr">“Last Sunday, Pichi Richi Railway was able to grant a wish for a very special visitor, 7 year old Broly who was having his wish granted with help from Starlight Children's Foundation Australia’s ‘Wishgranting Program’,” the railway <a href="https://www.facebook.com/PichiRichiRailway/posts/pfbid032C45MeP339xWYPL321ZTFjXXsehYJh7pWe2xkX812DkCLCBZgZyp8UVNGVzF7ztvl">wrote</a>.</p> <p dir="ltr">“Broly loves trains so Starlight contacted Pichi Richi Railway and Broly was lucky enough to ride in the cab of engine W934 for the day with our crew on the Pichi Richi Explorer service. </p> <p dir="ltr">“A very special day for our crew, Broly and his family.”</p> <p dir="ltr">Although Broly’s wish was given to him while he was in hospital, Ms Maidment said they had waited until he was old enough to decide how he wanted to spend it.</p> <p dir="ltr">"He's had the wish sitting there since he was in the hospital ... but we wanted to wait until he was old enough to make a decision himself so he'd know what the wish was and he'd remember it," she said. </p> <p><span id="docs-internal-guid-4354a857-7fff-0466-bb9f-4dd255b3ba47"></span></p> <p dir="ltr"><em>Images: Blackmore family, Starlight Foundation, Pichi Richi Railway (Facebook)</em></p>

Caring

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My fishing story: Kaye Sutton Wheeler

<p><em><strong>Over60 community member, Kaye Sutton Wheeler, shares her fishing story.</strong></em></p> <p>I work at a remote Aboriginal school on a North-East Kimberley station that has some of the most spectacular fishing spots imaginable; with barramundi lying in wait to just leap onto your line. Places on the Dunham River (tributary of the Ord) with names given by the locals, such as Pandanus, Wilson's, Drop-off, Reef, Front Gorge, Back Gorge, Gullering.</p> <p>A really memorable day was when I went out with a local family. A mob sitting on mattresses on the back of the tray back, more crammed into the Toyota and me driving between them – about 70 kilometres through the bush on the station, heading for some far off landmark.</p> <p>After driving for about an hour, we pulled up at a sandy riverbank. All the women leapt off and ran to the water's edge, lines arcing into the water, reels looped over wrists. Large bream were caught at a frenetic pace and thrown onto the bank. When they gauged there were enough, all the fish were scooped up into T-shirts and thrown into the back of the Toyota, and on we drove off.</p> <p>A couple of hours later we stopped at a stunning gorge. Everyone go out of the car, dads, mums, teenagers, kids, babies, even grannies. The young men quickly gathered wood and started a fire, and then the blokes and kids claimed their fishing spots. Some women started chopping up potatoes, carrots and onions, while others washed and scaled the bream. All went into a camp oven with curry powder and other spices and left to cook. The babies were sleeping on a blanket in the shade, and then the women each found a fishing spot. No conversation, just fishing, while a myriad of multi-coloured rainbow honeyeaters flitted and twittered in and out of the overhead branches, accompanied by the occasional splash of a fish jumping up to grab an unsuspecting insect and the frantic splashing of the barramundi, bream and catfish as they were hauled in by these expert fisher-folk. Fish curry for lunch, a nana nap under the trees – I finally “get” fishing.</p> <p><em>Image: Getty Images</em></p>

Home & Garden

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Patch me up, Scotty! Remote surgery robot destined for ISS

<p>Strap yourself in so you don’t float away, select the required procedure, lie back and relax as your autonomous surgery robot patches you up from whatever space ailment bothers you. Sound far-fetched?</p> <p>Not according to Professor Shane Farritor, from the University of Nebraska-Lincoln, who <a href="https://news.unl.edu/newsrooms/today/article/husker-developed-surgery-robot-to-be-tested-aboard-international-space/" target="_blank" rel="noreferrer noopener">has just received funding from NASA</a> to prepare his miniature surgical robot for a voyage to the International Space Station (ISS) in 2024.</p> <p>MIRA, which stands for “miniaturised in vivo robotic assistant” is comparatively little for a surgery-performing machine – small enough to fit inside a microwave-sized experimental locker within the ISS. The brainchild of Farritor and colleagues at the start-up company Virtual Incision, MIRA has been under development for almost 20 years.</p> <p>The ultimate aim for MIRA is to be able to perform surgery autonomously and remotely, which has far-reaching ramifications for urgent surgery in the field – whether that’s in the depths of space, a remote location or even <a href="http://bionics.seas.ucla.edu/publications/JP_11.pdf" target="_blank" rel="noreferrer noopener">in a war-torn region</a>.</p> <p>Initially MIRA won’t go near anyone’s body. Once on the ISS, it will autonomously perform tasks designed to mimic the movements required for surgery, such as cutting stretched rubber bands and pushing metal rings along a wire.</p> <div class="newsletter-box"> <div id="wpcf7-f6-p200559-o1" class="wpcf7" dir="ltr" lang="en-US" role="form"> </div> </div> <p>Being autonomous is important as it won’t need to access bandwidth to communicate back to Earth.</p> <p>MIRA has already successfully completed surgery-like tasks via remote operation including a colon resection.</p> <p>Space is the next frontier.</p> <p>Farritor says, as people go further and deeper into space, they might need surgery. “We’re working toward that goal.”</p> <p>The stint on the ISS will not only mark the most autonomous operation so far, but it will also provide insight into how such devices might function in zero gravity.</p> <p>The dream goal is for MIRA to function entirely on its own, says Farritor. Just imagine: “the astronaut flips a switch, the process starts, and the robot does its work by itself. Two hours later, the astronaut switches it off and it’s done”.</p> <p>As anyone who has seen the scene in the movie, <a href="https://www.youtube.com/watch?v=Ue4PCI0NamI" target="_blank" rel="noreferrer noopener">The Martian</a>, can attest, it would certainly make pulling a wayward antenna spike out of yourself from within a deserted Martian habitat station far more comfortable.</p> <p><img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=200559&amp;title=Patch+me+up%2C+Scotty%21+Remote+surgery+robot+destined+for+ISS" width="1" height="1" /></p> <div id="contributors"> <p><em><a href="https://cosmosmagazine.com/health/remote-surgery-robot-destined-for-iss/" target="_blank" rel="noopener">This article</a> was originally published on <a href="https://cosmosmagazine.com" target="_blank" rel="noopener">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/clare-kenyon" target="_blank" rel="noopener">Clare Kenyon</a>. Clare Kenyon is a science writer for Cosmos. She is currently wrangling the death throes of her PhD in astrophysics, has a Masters in astronomy and another in education, and has classroom experience teaching high school science, maths and physics. Clare also has diplomas in music and criminology and a graduate certificate of leadership and learning.</em></p> <p><em>Image: Getty Images</em></p> </div>

Technology

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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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Motion sickness: this might explain why some people feel sick in cars or on trains

<p>If you’re someone who suffers from motion sickness, travelling in many types of vehicles can be difficult thanks to a host of symptoms like dizziness, lightheadedness, nausea and even vomiting. But it’s not completely clear why some people can read and play games on their phone during a long drive while others spend the journey desperately trying not to be sick. Nor is it clear why some people only experience motion sickness in certain types of vehicles and not others. </p> <p>But there are two theories that might help explain what’s going on. </p> <p>The <a href="https://cdnsciencepub.com/doi/abs/10.1139/y90-044">sensory conflict theory</a> proposes that a key player in motion sickness is our balance system. Balance is not maintained by just one single sensory organ. Rather, it combines what we’re seeing and feeling with information from the balance organ in our inner ears, which helps our balance system work out exactly where we are.</p> <p>If the information from our eyes, inner ears and touch or pressure senses doesn’t match up, it can make us feel off-balance or unsteady. This is why it’s thought that motion sickness is caused by a mismatch of information from our senses – with our eyes and inner ear telling our body that we’re moving, even though we’re actually sitting stationary. This is also why the <a href="https://cdnsciencepub.com/doi/abs/10.1139/y90-044">less sensory mismatch we experience</a> in a vehicle, the less likely we are to experience motion sickness. For example, travelling in a car on a smooth, straight road will cause less sensory mismatch than travelling on a winding road with lots of potholes.</p> <p>This theory is currently considered the strongest explanation for motion sickness – though we’re still trying to understand the brain mechanisms that cause <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/cns.12468">motion sickness</a>. </p> <p>An alternate (but related) theory suggests that it’s all down to <a href="https://www.tandfonline.com/doi/abs/10.1207/s15326969eco0303_2?src=recsys">controlling posture</a>. According to this theory, motion sickness doesn’t happen just because of the mismatch of sensory information. Rather, it’s our inability to adjust our posture to reduce this mismatch of sensory information that makes us feel nauseous. While this makes sense – especially since we can’t always move around when travelling – there <a href="https://www.tandfonline.com/doi/abs/10.1207/s15326969eco0703_1">isn’t much evidence</a>to support this theory. </p> <h2>No single reason</h2> <p>Motion sickness affects people differently, and there’s no single reason why some people experience motion sickness more frequently than others. But differences in how well a person’s vision and balance systems work will affect how they may feel in different types of vehicles. Certain disorders – including migraines and inner ear diseases, such as Ménière’s disease – <a href="https://www.sciencedirect.com/science/article/pii/S1566070206002128">increase the likelihood</a> of experiencing motion sickness. <a href="https://www.sciencedirect.com/science/article/pii/S1566070206002128">Age and sex</a> may also affect likelihood of experiencing motion sickness – with some research suggesting experiences peak around nine or ten years of age, and are more common in women. However, it is uncertain as to why this may be the case.</p> <p>The <a href="https://www.sciencedirect.com/science/article/pii/S1566070206002128">type of vehicle</a> people travel in will also have some affect on the amount of motion sickness a person may experience. Broadly, any factor that increases the mismatch between each of the senses that contribute to our balance system will increase the risk of motion sickness. The longer the experience lasts and the larger the size of the movement, the worse the symptoms. For example, travelling on a small boat in a storm for more than eight hours will cause quite severe symptoms – whereas a one-hour train journey will probably have little effect, even if the track isn’t perfectly smooth.</p> <p>Many people also report experiencing motion sickness when they’re a passenger – not when they’re driving a vehicle. This is probably because drivers are (unsurprisingly) much better at anticipating the motion of a vehicle and move their bodies according to the movement of the vehicle. For example, if a car travels around a sharp bend, the driver is going to be looking ahead and anticipating the movement of the car as they turn – while a passenger is likely to react as the turn happens by leaning in the opposite direction. </p> <p>Motion sickness also isn’t limited to the “real world”, with <a href="https://dl.acm.org/doi/pdf/10.1145/2677758.2677780?casa_token=Wni6ONyXbJsAAAAA:MgFIc_qg3Kos4-rIbVZQD_FfuRhmbuGqf4N6OO1rKuQitKBPbGJ7wxDbJJNEPPq0CryffMEmmPSc">cybersickness</a> another type of motion sickness that people get from the virtual environments, often when playing video games. This likely happens because of the sensory conflict of seeing the environment move on the screen while the body remains stationary. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0056160">Watching films in 3D</a> at the cinema can prompt motion sickness for the same reason.</p> <p>If you’re someone who suffers from motion sickness, the best thing to do the next time you’re in a vehicle is try to reduce the mismatch of sensory information. So avoid reading in the car – as this causes a mismatch between what we’re seeing and what we’re feeling – and try to instead look out the window. This may help reduce nausea as the visual information now better matches the balance information in our the inner ear. The same is true for boats and trains – focusing on the passing landscape can reduce symptoms.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7048153">Other tips</a> to reduce motion sickness include not having a heavy meal before travel, ventilating the vehicle and taking regular stops (when possible). But if these tips aren’t enough to tackle symptoms, using an <a href="https://journals.sagepub.com/doi/pdf/10.1177/014556130608500110">anti-motion sickness medication</a> may help. These reduce activity in the balance system of the brain or reduce the number of signals the brain sends to the gut, which can help to stop nausea and vomiting.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/motion-sickness-this-might-explain-why-some-people-feel-sick-in-cars-or-on-trains-178087" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Travel Tips

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Man who fell onto train tracks is arrested in hospital

<p dir="ltr">A man has horrified commuters after falling on the tracks just moments before a train was due to arrive.</p> <p dir="ltr">Dramatic CCTV shows the 57-year-old man standing on the edge of platform 12 at Redfern Station in Sydney before tumbling head first onto the tracks on April 1.</p> <p dir="ltr">Two women were seen running and hopping onto the tracks to help pull the man out while others called the guards. </p> <p dir="ltr">The guards managed to get in touch with the driver of the train that was due to arrive telling them to stop due to the incident.</p> <p dir="ltr">The heroic women managed to help pull the man off the tracks and back to safety before he was rushed to Royal Prince Alfred Hospital with injuries to his head and wrist.</p> <p dir="ltr">Police questioned the man before arresting him for breaching an apprehended violence order.</p> <p dir="ltr">Transport Minister David Elliot commended the woman and the guards for their actions while calling out the man for his carelessness.</p> <p dir="ltr">“It was quite clear he was unsteady on his feet and that really isn‘t an excuse,” he said.</p> <p dir="ltr">"If you are going to be using public transport … there is a risk associated with being around this sort of heavy machinery."</p> <p dir="ltr">"I also was extremely proud of those staff members who immediately responded."</p> <p dir="ltr">Watch the video <a href="https://www.facebook.com/watch/?ref=saved&amp;v=1017733092183892" target="_blank" rel="noopener">here</a>. </p> <p dir="ltr"><em>Image: Nine News</em></p>

Travel Trouble

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Why this new mum lay down with her baby daughter in front of a train

<p dir="ltr"><strong>CONTENT WARNING: Distressing content</strong></p> <p dir="ltr">A Victorian courtroom has heard further details surrounding an incident in which a new mother struggling with postpartum depression killed her daughter by laying down with her on train tracks.</p> <p dir="ltr">Melissa Arbuckle appeared in the Victorian Supreme Court on Tuesday where she pleaded guilty to infanticide over the tragic incident at a train station in July last year.</p> <p dir="ltr">Defence barrister Megan Tittensor told the court that Arbuckle suffered severe postpartum depression and psychosis when she tried to kill herself and her daughter, Lily.</p> <p dir="ltr">The court heard that Arbuckle thought Lily was suffering from shaken baby syndrome and that she would eventually die.</p> <p dir="ltr">“This act was committed by someone with a significantly disturbed mind,” Tittensor told the court, <a href="https://7news.com.au/news/court-justice/vic-court-told-of-mums-disturbed-mind-c-6341505" target="_blank" rel="noopener">7News</a> reported.</p> <p dir="ltr">“She had a fixed delusional belief she had harmed her child and they were both broken.</p> <p dir="ltr">“She had a perfectionist personality and need for control...she wanted to be the perfect mother.”</p> <p dir="ltr">Arbuckle was struggling with Lily while taking her for a walk when she began looking at train timetables, the court heard.</p> <p dir="ltr">She then messaged her husband saying their daughter was unsettled, before placing Lily on the train track and laying down next to her.</p> <p dir="ltr">The pair were struck but Lily died while being airlifted to hospital, and Arbuckle survived with fractures and internal bleeding.</p> <p dir="ltr">Arbuckle remains on bail and will be sentenced on Thursday.</p> <p dir="ltr"><em>Lifeline 13 11 14</em></p> <p dir="ltr"><em>beyondblue 1300 22 4636</em></p> <p><em><span id="docs-internal-guid-24028b0b-7fff-a14b-36d0-4e28f7f0372d"></span></em></p> <p dir="ltr"><em>Image: Seven News</em></p>

Mind

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Here’s how you can become neighbours with the Queen

<p dir="ltr">A lavish family home built on the Queen’s Royal Sandringham Estate in the 19th Century has hit the market for $2.1 million (£1,195,000).</p> <p dir="ltr">Station House, built in 1898, has been described as a once in a lifetime opportunity for a lucky individual or family to live in.</p> <p dir="ltr">The historic home sits next to what was Wolferton Station, which was used by the Windsors when they travelled to their holiday home in Norfolk.</p> <p dir="ltr">Framed with stunning golden gates, the entrance into the beautiful home opens to a wide reception hallway with tiled flooring and a turning staircase that rises to the first floor.</p> <p dir="ltr">Boasting three bedrooms, the principal suite is a generously proportioned double bedroom with attractive fire surround, large windows with views towards the church, a sitting area within the turret space and an en-suite bathroom.</p> <p dir="ltr">The massive garden is enclosed on all sides with brick walls and cast iron railings, with mature hedging to the front and side for privacy.</p> <p dir="ltr">Shrubs surround the terrace seating area at the rear of the property and massive lawns with trees sprawled all around.</p> <p dir="ltr">With lots of space for a tranquil setting, the garden provides many quiet and sunny areas to enjoy.</p> <p dir="ltr">The lucky homeowner could live a literal 3.2km away from the Queen whenever she decided to holiday at Sandringham House.</p> <p dir="ltr"><em>Images: Sowerbys</em></p>

Real Estate

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Women’s police stations in Australia: would they work for ‘all’ women?

<p>Proposals to expand <a href="https://www.youtube.com/watch?v=07uv0o32_Kw" target="_blank" rel="noopener">police powers</a>, to <a href="https://www.lawyersweekly.com.au/politics/31799-coercive-control-to-be-criminalised-in-nsw" target="_blank" rel="noopener">criminalise coercive control</a> and to establish specialist women’s police stations have all occupied a prominent place in Australia’s recent debate about responses to violence against women.</p> <p>The proposal to establish women’s police stations has received a strong platform in mainstream media and academic journals. It has also featured in debates on policy development, such as in the <a href="https://www.womenstaskforce.qld.gov.au/submissions/discussion-paper-1" target="_blank" rel="noopener">Women’s Safety and Justice Taskforce</a> currently underway in Queensland.</p> <p>In the local and global movement for Black and Indigenous lives where associated campaigns are asking the public to scrutinise police powers and to discuss defunding police, many Australian feminists have been advocating for punitive solutions to domestic violence.</p> <p>But there is currently no credible evidence to support the implementation of women’s police stations, and the research underpinning the proposal in Australia is problematic in several ways.</p> <p><strong>What are women’s police stations?</strong></p> <p>Specialist women’s police stations are designed to respond specifically to violence against women. They have been a feature of policing in Argentina, Brazil and other Latin American countries since the late 1980s, as well as parts of Africa and Asia.</p> <figure><img src="https://images.theconversation.com/files/419488/original/file-20210906-17-aqtla2.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=237&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/419488/original/file-20210906-17-aqtla2.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=758&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/419488/original/file-20210906-17-aqtla2.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=758&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/419488/original/file-20210906-17-aqtla2.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=758&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/419488/original/file-20210906-17-aqtla2.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=952&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/419488/original/file-20210906-17-aqtla2.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=952&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/419488/original/file-20210906-17-aqtla2.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=952&amp;fit=crop&amp;dpr=3 2262w" alt="All Women Police Station Tiruvannamalai, India." /><figcaption><em>All Women Police Station Tiruvannamalai, India. <a href="https://commons.wikimedia.org/wiki/File:AllWomenPoliceStation_Tiruvannamalai1.jpg" target="_blank" rel="noopener">Wikimedia</a></em></figcaption></figure> <p>Some women’s police stations adopt a “multidisciplinary” approach to policing domestic violence. They are staffed with teams of police who work alongside social workers, psychologists and lawyers. However, women’s police stations are still police stations.</p> <p>They vary in appearance, with some colourfully designed with play rooms for children and welcome rooms that are decorated with <a href="https://www.crimejusticejournal.com/article/view/1494/872" target="_blank" rel="noopener">flowers and murals</a>.</p> <p>Their mandate is to provide services for women. It’s unclear whether the stations provide support for people who identify as women outside of the cis-gender binary.</p> <p>What does the research say?</p> <p>To date, Australian news reporting on women’s police stations has relied almost exclusively on research led by Australian criminologist Kerry Carrington.</p> <p>Journalists and commentators have frequently used this research to report on and advocate for the establishment of women’s police stations in Australia. Investigative journalist Jess Hill <a href="https://meanjin.com.au/essays/a-thin-blue-line/" target="_blank" rel="noopener">states</a>:</p> <blockquote> <p>We don’t get cops to fight fires or drive ambulances, because that’s considered specialist work. So why don’t we just take the police who love responding to family violence […] and create a parallel force? […] It’s a proven model that’s existed across Latin America (and various other countries) for 35 years.</p> </blockquote> <p>The evidence presented in favour of women’s police stations is largely drawn from two original studies. Both studies were led by Professor Carrington at the Queensland University of Technology.</p> <p>The first was a study undertaken <a href="https://www.crimejusticejournal.com/article/view/1494" target="_blank" rel="noopener">in Argentina</a> over a three-month period.</p> <p>This research included interviews with 100 employees from ten women’s police stations in the Buenos Aires province of Argentina. The research participants represented were selected by the province’s <a href="http://www.policia.mseg.gba.gov.ar/superintendencia_poldegenero/listadoscomisarias.html" target="_blank" rel="noopener">Ministry of Security</a> - who the police station reports to.</p> <p>The second study drew on the findings of 2 surveys conducted <a href="https://www.tandfonline.com/doi/full/10.1080/10439463.2021.1956925?src=" target="_blank" rel="noopener">in Australia</a> on attitudes towards the proposal of women’s police stations.</p> <p>These two surveys were: one “workforce” survey, which was distributed to Australian police officers, non-governmental organisations and case workers; the second “community” survey, with recruitment of Australian adults via Facebook advertising.</p> <p>The second <a href="https://www.tandfonline.com/doi/full/10.1080/10439463.2021.1956925?src=%20page%202" target="_blank" rel="noopener">study found</a> people thought women’s police stations could improve the policing of gender violence in Indigenous communities in Australia if staffed by appropriately trained teams working from both gender and culturally sensitive perspectives.</p> <p>The authors of the study concluded:</p> <blockquote> <p>adapted to an Australian context where Indigenous women are many times more likely to experience domestic family violence, these specialist police stations will need to be appropriately staffed by Indigenous and non-Indigenous officers trained to work from both gender and culturally sensitive perspectives.</p> </blockquote> <p><strong>Issues with the studies</strong></p> <p>There are several concerns with both studies.</p> <p>In relation to the study in Argentina - all 100 of the participants were paid employees of the two police stations being researched. Police officers made up 79%, and 21% were <a href="https://www.crimejusticejournal.com/article/view/1494" target="_blank" rel="noopener">lawyers, social workers or psychologists</a> employed by or otherwise engaged with the two police stations selected for the study.</p> <p>The study doesn’t consider how the research participants’ statuses as employees of the police stations may have influenced their views.</p> <p>A second concern is the study didn’t include interviews with survivors or their families or support networks. It also didn’t include interviews with the communities where the stations were located.</p> <p>A third limitation (which the authors <a href="https://www.crimejusticejournal.com/article/view/1494" target="_blank" rel="noopener">acknowledge</a>), is the study does not examine whether these police stations reduced crime rates, statistics of domestic violence or apprehended violence orders.</p> <p>In addition, no data is supplied about important factors to assess the claims of the benefit of women’s police stations in other matters related to domestic violence. Such as whether women’s police stations increase access to legal supports or whether they improve a person’s ability to report violence.</p> <p>Finally, neither study examines whether there was a reduction in crime rates or statistics of domestic violence, femicide or apprehended violence orders.</p> <p>It is difficult to assess the effectiveness of women’s police stations without this data.</p> <p><strong>Evidence to suggest women’s police stations don’t work</strong></p> <p>Evaluations of women’s police stations have had mixed results. For example, <a href="https://politicalsciencenow.com/do-all-women-police-stations-help-address-violence-against-women/" target="_blank" rel="noopener">one recent evidence summary in India</a> found “all-women police stations did not improve services for gender violence victims”. <a href="https://www.cambridge.org/core/journals/american-political-science-review/article/gender-law-enforcement-and-access-to-justice-evidence-from-allwomen-police-stations-in-india/A93960403DE5B1AF497740888BE2B1B2" target="_blank" rel="noopener">It found</a> no improvement in reporting or accountability with respect to women’s police stations in India.</p> <p>And there is evidence to suggest women’s police stations are not free from discrimination and violence, such as <a href="https://bibliotecavirtual.unl.edu.ar/publicaciones/index.php/DelitoYSociedad/article/download/9330/12657/" target="_blank" rel="noopener">reports of transphobia</a>.</p> <p>This paper from Spanish-language journal Delito y Sociedad in 2020, reported female officers associated with La Plata women’s police station apprehended and publicly searched ten transgender women. The women said they were threatened with being shot if they moved). They stated four of them were detained for no reason other than their visibility as trans women.</p> <p>The event <a href="https://www.facebook.com/otransarg/photos/a.506820586011953/1582263801800954/?type=3&amp;theater" target="_blank" rel="noopener">led to</a> widespread condemnation of the La Plata women’s police station by transgender advocacy groups, particularly as station staff at that time included a trans woman.</p> <p>There is also the death of <a href="https://cnnespanol.cnn.com/video/rojas-buenos-aires-argentina-feminicidioursula-bahillo-milagros-almiron-denuncia-comisaria-mujer-cnn-primera/" target="_blank" rel="noopener">Úrsula Bahillo</a> that indicates these police stations aren’t always effective with protecting people who experience domestic violence.</p> <p>Bahillo reported violence from her policeman boyfriend to a woman’s police station on at least <a href="https://elpais.com/sociedad/2021-02-11/el-feminicidio-de-ursula-bahillo-pone-en-la-mira-a-la-policia-argentina.html" target="_blank" rel="noopener">18 separate occasions</a>. She died three days after reporting her case to a women’s police station in Buenos Aires province in February this year.</p> <p>La Capital <a href="https://www.lacapital.com.ar/policiales/femicidio-rojas-la-madre-ursula-dijo-que-la-policia-no-actuo-el-pedido-auxilio-su-hija-n2640782.html" target="_blank" rel="noopener">reported</a> Bahillo’s family stated the women’s police station “did nothing.”</p> <p><a href="https://www.bbc.com/mundo/noticias-56093328" target="_blank" rel="noopener">BBC Mundo</a> notes that:</p> <blockquote> <p>Úrsula Bahillo’s case became notorious for the repeated times she asked for help, denounced her aggressor [to police] and was not listened to.</p> </blockquote> <p>Policing studies conducted in <a href="http://services.cambridge.org/us/academic/subjects/sociology/criminology/changing-police-culture-policing-multicultural-society?format=PB&amp;isbn=9780521564557" target="_blank" rel="noopener">Australia</a> and <a href="https://oxford.universitypressscholarship.com/view/10.1093/acprof:oso/9780199560905.001.0001/acprof-9780199560905" target="_blank" rel="noopener">the UK</a> suggest simply increasing the number of female police officers will never be enough to improve discriminatory policing.</p> <p>Despite female leadership in policing in Queensland, there have still been <a href="https://www.theguardian.com/australia-news/2021/jul/13/queensland-police-investigated-after-sexist-racist-and-homophobic-facebook-posts" target="_blank" rel="noopener">reports</a> of sexism and racism among police, including police posting on social media that women lie about domestic violence.</p> <p><strong>What about Black and Indigenous women?</strong></p> <p>We found very little research on the experiences of Black and Indigenous women with women’s police stations, besides one <a href="https://www.endvawnow.org/uploads/browser/files/security_wps_case_study.pdf" target="_blank" rel="noopener">2010 report</a>, looking at Latin America, which observed:</p> <blockquote> <p>Indigenous and Afro-descendent women have limited access [to women’s police stations] because few operators come from or understand those cultures and few speak their languages.</p> </blockquote> <p>Indigenous advocates have repeatedly drawn attention to the police failure to protect <a href="https://www.abc.net.au/news/2019-10-06/jody-gore-release-domestic-violence-indigenous-aboriginal-women/11570042" target="_blank" rel="noopener">Indigenous women and families</a>.</p> <p>An example of this involves the case of Tiffany Paterson, an Aboriginal woman from the Northern Territory who was violently assaulted after the <a href="https://www.abc.net.au/radionational/programs/lawreport/ciivil-actions-against-police-by-crime-victims/5325170" target="_blank" rel="noopener">Northern Territory Police</a> failed to protect her. Tiffany, who survived the attack, later sued the Northern Territory Police on the grounds of negligence and settled on confidential terms.</p> <p>It is broadly understood in Indigenous communities that police stations are not safe places for Indigenous people. They are also not safe for Indigenous people to <a href="https://theconversation.com/carceral-feminism-and-coercive-control-when-indigenous-women-arent-seen-as-ideal-victims-witnesses-or-women-161091" target="_blank" rel="noopener">call upon</a> for assistance, with domestic or <a href="https://www.sistersinside.com.au/the-state-as-abuser-coercive-control-in-the-colony/" target="_blank" rel="noopener">state-sanctioned violence</a>.</p> <p><a href="https://www.lowitja.org.au/content/Document/PDF/First%20_Response_FINAL_WEB.pdf" target="_blank" rel="noopener">We know</a> Indigenous families and communities are often frontline responders to domestic violence. Indigenous women are more likely to report violence or seek support from staff within Indigenous organisations, not police nor non-Indigenous services.</p> <p>We <a href="https://www.familyisculture.nsw.gov.au/__data/assets/pdf_file/0011/726329/Family-Is-Culture-Review-Report.pdf" target="_blank" rel="noopener">know</a> policing of domestic violence plays a significant role in the removal of Indigenous children from their families. The deep mistrust of police within Indigenous communities is acknowledged by <a href="https://www.tandfonline.com/doi/abs/10.1080/15614263.2020.1759058" target="_blank" rel="noopener">police themselves</a>.</p> <p><strong>Why women’s police stations are not the answer</strong></p> <p><a href="https://www.anrows.org.au/project/improving-family-violence-legal-and-support-services-for-indigenous-women/" target="_blank" rel="noopener">Literature</a> produced with Indigenous communities by Indigenous and non-Indigenous scholars in Australia points to <a href="https://journals.sagepub.com/doi/abs/10.1177/1524838020985571" target="_blank" rel="noopener">concrete alternatives</a> for Indigenous women and families experiencing violence.</p> <p>This includes <a href="https://20ian81kynqg38bl3l3eh8bf-wpengine.netdna-ssl.com/wp-content/uploads/2020/07/Blagg-RR-LawCulture.1.pdf" target="_blank" rel="noopener">community-based services</a> and <a href="https://www.anrows.org.au/project/improving-family-violence-legal-and-support-services-for-indigenous-women/" target="_blank" rel="noopener">culturally safe</a> legal support services.</p> <p>White feminists must listen to Indigenous peoples and organisations who are at the frontline delivering evidence-based <a href="https://djirra.org.au/wp-content/uploads/2018/02/VicHealth_Evaluation-of-Young-Luv-Program-PVAW_26.06.2017.pdf" target="_blank" rel="noopener">early intervention</a> and <a href="https://www.tangfamilyviolenceprevention.com.au/uploads/pdfs/Matrix_TWFSG-Evaluation-Final.pdf" target="_blank" rel="noopener">prevention services</a>, as well as Indigenous researchers with lived experience.</p> <p>All those who have previously supported women’s police stations should read this important work and reconsider their position. Now is a crucial time for these discussions, on the 30 year anniversary of the Royal Commission into Aboriginal Deaths in Custody, and with Indigenous incarceration rates increasing and the preparation of a new ten year National Plan to address violence against women and children.</p> <hr /> <p><em>Correction: this piece originally stated the Delito y Sociedad journal is Spanish, rather than Spanish language, and listed the incorrect publication year. Also, one study was referred to twice as separate studies, this has been corrected.</em><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; text-shadow: none !important;" src="https://counter.theconversation.com/content/165873/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/amanda-porter-151286" target="_blank" rel="noopener">Amanda Porter</a>, Senior Fellow (Indigenous Programs), <a href="https://theconversation.com/institutions/the-university-of-melbourne-722" target="_blank" rel="noopener">The University of Melbourne</a>; <a href="https://theconversation.com/profiles/ann-louise-deslandes-139599" target="_blank" rel="noopener">Ann Louise Deslandes</a>, Independent journalist, writer and researcher, <a href="https://theconversation.com/institutions/university-of-sydney-841" target="_blank" rel="noopener">University of Sydney</a>; <a href="https://theconversation.com/profiles/crystal-mckinnon-1173904" target="_blank" rel="noopener">Crystal McKinnon</a>, Indigenous Research Fellow, <a href="https://theconversation.com/institutions/rmit-university-1063" target="_blank" rel="noopener">RMIT University</a>, and <a href="https://theconversation.com/profiles/marlene-longbottom-1258846" target="_blank" rel="noopener">Marlene Longbottom</a>, Aboriginal Postdoctoral Research Fellow, <a href="https://theconversation.com/institutions/university-of-wollongong-711" target="_blank" rel="noopener">University of Wollongong</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/womens-police-stations-in-australia-would-they-work-for-all-women-165873" target="_blank" rel="noopener">original article</a>.</em></p> <p><em>Image: Getty Images</em></p>

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