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Just 22 minutes of housework, jogging or brisk walking per day could offset the negative effects of sitting down for too long, new research has suggested. Researchers found sitting for extended periods – for example, long stints in front of the TV or working at a desk – is associated with dying earlier. However, participating in moderate-to-vigorous physical activity (MVPA) can eliminate the risk. At the more moderate end of the scale, this could be anything from heavy cleaning around the home, playing badminton or cycling at 10-12mph, while more vigorous activities could include jogging at 6mph or faster, playing football, basketball or tennis. The study, published online in the British Journal of Sports Medicine, backs up the UK chief medical officers’ recommendation of trying to get 150 minutes of MVPA per week – roughly 21 minutes per day. The research looked at data for 11,989 people aged over 50, half of whom where women, from Norway, Sweden and the US, who had worn activity trackers which measured their MPVA. How long they spent sitting daily was also recorded. Over a five-year follow-up, 805 of the people died. Author Edvard Sagelv, from the Arctic University of Norway, told the PA news agency: “In our study, we found that only those people doing more than 12 hours per day sitting had a higher risk of death. Every minute higher MVPA showed a lower risk of death – meaning if people were doing less than 22 minutes (such as 10 minutes) there was still a lower risk of death. “However, doing 22 minutes eliminated the higher risk of death from sedentary time. This means that if doing 22 minutes or more per day, there was no excess risk from sedentary time. And, if doing more than 22 minutes per day, there was a lower risk of death overall. Basically, the more the better.” How can I get the best workout in 22 minutes? Less than half an hour a day to offset the negative effects of sitting for too long is good news for anyone who normally struggles to find time to exercise – but how can you make those 22 minutes really count? We asked a fitness pro for some suggestions… Compound exercises Ali Malik, personal trainer and founder of Fit Labs Kensington, suggested focusing on compound exercises. “Compound exercises are full-body exercises that engage with multiple muscle groups at the same time. When you are limited in time, it would be more beneficial to do a squat, for example, which engages your core, lumber spin and whole lower body, instead of a bicep curl, which doesn’t,” Malik said. “Push-ups are also great, as they engage your upper body muscles and core. If you are doing it on your knees, you use less of your legs, but a full push-up will be using your glutes and legs as well – engaging with more than one muscle group.” Planks are another great compound exercise, because “it’s predominately about your core but engages your full body, as you have to work hard to keep yourself stabilised”. Malik added: “People sometimes think dead lifts is an advanced exercise, but it’s not. Everyone does a does at least one everyday. For example, if you are picking up a bag from the floor, that’s a dead lift. It can be done with anything as light as two plastic bags filled with a water bottle each, but if you are in the gym you can use dumb bells and kettle bells.” Circuits For a well-rounded workout in 22 minutes, Malik also suggested a circuit based workout – starting with a three-minute warm-up. “This could include a cat cow stretch, a walk out [start standing up, then bend forwards and walk your body out in front of you using your hands, and then back up to standing], then jumping jacks to get your heart rate up and loosen your muscles.” Then for the circuits, it’s all about repeating multiple exercises in the same order. “I would do 10 squats, 10 press-ups and a 30-second plank. Then rest for 30 seconds, and then repeat that pattern six times. This is about 16 minutes of the workout,” said Malik. “But if you are feeling bored and would like to switch things up, you could do 10 lunges, 10 shoulder taps and leg raises instead.” Being efficient during a short workout is key, added Malik: “You don’t want to rush through the exercises to risk poor form, but you also don’t want to waste time with long five minute breaks.” Allow for a three-minute cool-down at the end. Malik explained: “It’s all about calming movements at this stage, to bring down your heart rate and relax your muscles. Start with a child pose, striking cobra – push your pelvis into the floor and then raise your chest, whilst applying pressure with both hands on either side of the body – then I would do a pigeon pose, where you have one leg out in front of you in a bent position and one leg behind you that is straight. This stretches your glute muscles.” What are the benefits? There are various benefits to exercises using this format. Malik said: “It will elevate your heart rate, put your muscles under tension to maintain and build strength, and help with your cardiovascular system.” Read More What crops will we be growing in the future, as climate change alters the landscape? As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss What you need to know about new research into treating cervical cancer How to do Halloween make up and still take care of your skin Which houseplants best suit your star sign? 5 of the hottest new perfume launches for autumn/winter

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Lando Norris says Formula One drivers are never operating at 100 per cent and has called on the sport’s rule-makers to make the cars lighter. The McLaren driver, 23, is now in his fifth season in F1 and has emerged as one of the strongest drivers on the grid. But the British star admits he has some frustration with the cars and feels they limit how the drivers can perform. “It is frustrating. It feels like you drive so slow,” Norris said ahead of the Japanese Grand Prix. “You just feel like you are not driving at 100 per cent. You still have to drive at 95 per cent as well as you can.” “There are still differences between drivers of achieving that, how you drive at 95 per cent. You still see differences between how Lewis (Hamilton) can do it and how a rookie can do it. “You never drive at 100 per cent in the race because if you have one slide you’re done. You are just managing your tyres and your temperatures. “It is just the way things are. I’m sure in other categories it is similar-ish but you just want to be able to race closer. “I would make the cars lighter, as simple as that. You make them quicker by being lighter, you then remove some of the aero stuff which is now what makes them so impressive. “You remove some of that and it stops dirty air as much and then you will be able to follow better.” Regulation changes set to come into effect in 2026 are expected to reduce the weight of the cars and also make the tyres thinner. Norris is hopeful this is the case and believes the onus is on each team to get the car right for when the new rules are introduced. It for this reason that Norris has huge admiration for Max Verstappen and Red Bull’s domination of the sport over the last two seasons, amid criticism that it is bad for F1. “They are doing a better job. That is what F1 is about,” Norris added. “It is not just about the driver; F1 is one of very, very few sports in the world where there is so much talked about the driver but it is very much a team sport.” “It is not just who is the best driver, it does not work like that. It is about the machine and the driver. “That is the competition of F1, it is who can build and design the best cars. At the minute Red Bull are doing it, so hats off to them.” Norris disagrees with the opinion that people will turn away from F1 if Verstappen keeps winning, making the comparison with Jamaican sprinter Usain Bolt. “People do not find F1 boring,” Norris said. “Of course you want excitement for the win. That is the pinnacle of it, like Lewis against Max in 2021. That is probably the most exciting season in a very, very long time. “When Usain Bolt was winning every race, it’s boring because you want to see a close win. “But do you stop watching that because Bolt is winning? You don’t, you watch it because you are still like, ‘he is doing an amazing job and congratulations to him’. “People shouldn’t stop watching because someone is doing so well.” Read More Max Verstappen storms to Japanese Grand Prix pole ahead of impressive Oscar Piastri Max Verstappen pips Oscar Piastri to pole after tense qualifying for Japanese GP A sudden drop off or just a blip? Max Verstappen provides the answer ‘It’s real’: Lewis Hamilton in state of shock after Japanese GP qualifying Max Verstappen storms to Japanese GP pole ahead of impressive Oscar Piastri Max Verstappen pips Oscar Piastri to pole after tense qualifying for Japanese GP

There has been a significant increase in searches for Barbie and Ken baby names since Greta Gerwig's record-breaking film hit the big screen. The Barbie hysteria continues to thrive and survive another day since the Warner Bros drop on 21 July. We've had food collaborations, Airbnb partnerships, Barbiecore fashion taking over social feeds across the globe – and now, we are expecting a spike in newborns being called Barbie and Ken. Babynames.com, a site dedicated to providing much-needed inspo for mums-to-be, witnessed a staggering 300 per cent in searches for Margot Robbie's character, Barbie. They told TMZ that searches for Ken also skyrocketed with a 200 per cent increase. Sign up for our free Indy100 weekly newsletter Barbie | Main Trailer www.youtube.com Barbie broke records worldwide and is now considered the highest-grossest film by a female director. Since its opening weekend, the film is said to have racked up $1 billion in ticket sales, breaking new records and jumping ahead of Patty Jenkins' Wonder Woman in 2017 ($821.8 million). Only 53 films have ever surpassed the $1b mark. Ahead of the Barbie release, Robbie already had an inkling it would make a billion dollars. The Australian actress, who also doubled up as a producer on the film, told Collider that during an initial pitching meeting, she reinforced how hugely successful films such as Jurassic Park always paired "a big idea with a visionary director." "I was like, 'And now you’ve got Barbie and Greta Gerwig,'" she told the outlet. "And I think I told them that it’d make a billion dollars, which maybe I was overselling, but we had a movie to make, okay?!" Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.