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If you thought 10,000 steps always sounded like more of an epic quest than a casual stroll, researchers have good news for you.

A five-figure step count has often been the daily minimum recommended by experts to help keep fit and healthy.

But a new study published in the European Journal of Preventive Cardiology suggests the number needed to start seeing benefits is much lower.

Just 3,967 steps is enough to reduce the risk of dying from any cause, according to the findings – and it’s 2,337 to make you less likely to fall victim to cardiovascular disease.

Of course, the more steps the better – and the risk of dying decreases significantly with every 500 to 1,000 steps.

An increase of 1,000 steps a day was associated with a 15% reduction in the risk of dying from any cause, and 500 more was linked to a 7% reduction in dying from cardiovascular disease.

Even if people walked as many as 20,000 steps a day, the health benefits continued to increase.

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Benefits seen across genders and age groups

The analysis covered more than 226,000 people across 17 individual studies around the world.

Maciej Banach, professor of cardiology at Poland‘s Medical University of Lodz, said his team’s findings applied to women and men, irrespective of age and where they lived.

Participants, all of whom were generally healthy, took part in the research for an average of seven years.

Their average age was 64, with an almost 50-50 split between women and men.

Those aged 60 or older had a 42% reduction in risk of dying if they walked between 6,000 and 10,000 steps a day, while there was a 49% reduction in risk in younger adults who walked between 7,000 and 13,000 steps.

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Prof Banach said: “In a world where we have more and more advanced drugs to target specific conditions such as cardiovascular disease, we should always emphasise lifestyle changes might be at least as or even more effective in reducing cardiovascular risk and prolonging lives.”

The findings, published by the European Society of Cardiology, have been peer-reviewed.

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Ukrainian frontline commander warns: ‘The world is scared of Russia and losing is not only our problem’

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Ukrainian frontline commander warns: 'The world is scared of Russia and losing is not only our problem'

In the courtyard of a farmhouse now home to soldiers of the Ukrainian army’s 47th mechanised brigade, I’m introduced to a weary-looking unit by their commander Captain Oleksandr “Sasha” Shyrshyn.

We are about 10km from the border with Russia, and beyond it lies the Kursk region Ukraine invaded in the summer – and where this battalion is now fighting.

The 47th is a crack fighting assault unit.

They’ve been brought to this area from the fierce battles in the country’s eastern Donbas region to bolster Ukrainian forces already here.

War latest: Russia ready to carry out ‘massive attack’

The captain known by his men as 'Genius'
Image:
The captain known by his men as ‘Genius’

In the summer, Ukraine launched an incursion into Russian territory, in Kursk
Image:
In the summer, Ukraine launched an incursion into Russian territory, in Kursk

Captain Shyrshyn explains that among the many shortages the military has to deal with, the lack of infantry is becoming a critical problem.

Sasha is just 30 years old, but he is worldly-wise. He used to run an organisation helping children in the country’s east before donning his uniform and going to war.

He is famous in Ukraine and is regarded as one of the country’s top field commanders, who isn’t afraid to express his views on the war and how it’s being waged.

His nom de guerre is ‘Genius’, a nickname given to him by his men.

Captain Sasha Shyrshyn and Sky News chief correspondent Stuart Ramsay
Image:
Captain Sasha Shyrshyn and Sky News chief correspondent Stuart Ramsay

‘Don’t worry, it’s not a minefield’

Sasha invited me to see one of the American Bradley fighting vehicles his unit uses.

We walk down a muddy lane before he says it’s best to go cross-country.

“We can go that way, don’t worry it’s not a minefield,” he jokes.

He leads us across a muddy field and into a forest where the vehicle is hidden from Russian surveillance drones that try to hunt both American vehicles and commanders.

Sasha shows me a picture of the house they had been staying in only days before – it was now completely destroyed after a missile strike.

Fortunately, neither he, nor any of his men, were there at the time.

“They target commanders,” he says with a smirk.

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‘The world is scared of Russia’

It takes me a moment or two to realise we are only a few steps away from the Bradley, dug in and well hidden beneath the trees.

The disguised American Bradley vehicle hidden in the forest
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The disguised American Bradley vehicle hidden in the forest

Sasha tells me the Bradley is the finest vehicle he has ever used.

A vehicle so good, he says, it’s keeping the Ukrainian army going in the face of Russia’s overwhelming numbers of soldiers.

He explains: “Almost all our work on the battlefield is cooperation infantry with the Bradley. So we use it for evacuations, for moving people from one place to another, as well as for fire-covering.

“This vehicle is very safe and has very good characteristics.”

The American Bradley fighting vehicle that Ukrainian soldiers have found vital in their efforts
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The American Bradley fighting vehicle that Ukrainian soldiers have found vital in their efforts

Billions of dollars in military aid has been given to Ukraine by the United States, and this vehicle is one of the most valuable assets the US has provided.

Ukraine is running low on men to fight, and the weaponry it has is not enough, especially if it can’t fire long-range missiles into Russia itself – which it is currently not allowed to do.

If President-elect Donald Trump cuts the supply of military aid, the Ukrainians will lose – it’s that simple.

U.S. President-elect Donald Trump gestures as he meets with House Republicans on Capitol Hill in Washington, U.S., November 13, 2024. REUTERS/Brian Snyder
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US President-elect Donald Trump has been clear he intends to change his nation’s policy on the war in Ukraine. Pic: Reuters

Sasha says: “We have a lack of weapons, we have a lack of artillery, we have a lack of infantry, and as the world doesn’t care about justice, and they don’t want to finish the war by our win, they are afraid of Russia.

“I’m sorry but they’re scared, they’re scared, and it’s not the right way.”

Like pretty much everyone in Ukraine, Sasha is waiting to see what the US election result will mean for his country.

He is sceptical about a deal with Russia.

“Our enemy only understands the language of power. And you cannot finish the war in 24 hours, or during the year without hard decisions, without a fight, so it’s impossible. It’s just talking without results,” he tells me.

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How Ukrainian units are downing Russia’s drones
Heartbreaking final moments of girl who tried to flee Gaza
Inside a brutal and deadly Mexican gang war

‘Losing will be not only our problem’

These men expect the fierce battles inside Kursk to intensify in the coming days.

Indeed, alongside the main supply route into Kursk, workers are already building new defensive positions – unfurling miles of razor wire and digging bunkers for the Ukrainian army if it finds itself in retreat.

Barbed wire rolled out in the Sumy region ahead of expected fighting
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Barbed wire rolled out in the Sumy region ahead of expected fighting

Tank traps in the Sumy region
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Tank traps in the Sumy region

Sasha and his men are realistic about support fatigue from the outside world but will keep fighting to the last if they have to.

“I understand this is only our problem, it’s only our issue, and we have to fight this battle, like we have to defend ourselves, it’s our responsibility,” Sasha said.

But he points out everyone should realise just how critical this moment in time is.

“If we look at it widely, we have to understand that us losing will be not only our problem, but it will be for all the world.”

Stuart Ramsay reports from northeastern Ukraine with camera operator Toby Nash, and producers Dominique Van Heerden, Azad Safarov, and Nick Davenport.

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Spain flooding: New weather warnings issued – as country counts flooding cost

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Spain flooding: New weather warnings issued - as country counts flooding cost

A weather warning has been issued for parts of Spain, as the country counts the cost of recent flooding.

The orange warnings are in place for parts of southwestern Spain – the area around Seville down towards Gibraltar.

Up to 8cm (3ins) of rain could fall within 12 hours, but the weekend looks much more settled in the country.

The latest warnings come just two weeks after flash flooding in Valencia and other parts of the country killed more than 200 people.

Malaga saw 14.2cm (5.6ins) of rainfall on Wednesday – Spain’s highest of the day – most of which fell in six hours.

All train services were halted in Malaga. Some flights have now resumed after the initial disruption.

Floods in central Malaga, Spain. Pic: Jamie Marchant
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Pic: Jamie Marchant

Emergency services in the province have moved 3,000 people from homes at risk of flooding close to the Guadalhorce River in the west of the city.

Jamie Marchant, 29, from Caerphilly in South Wales travelled to Malaga last Wednesday.

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He told Sky News that “debris” had been left behind by the recent rainfall in the region.

“Everyone is pitching in to clean up and some shops are opening as usual,” he added.

Orange warnings for the Valencia region in eastern Spain expired earlier on Thursday.

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The adverse weather could lead to total insured losses of more than €4bn (£3.33bn), according to credit rating agency Morningstar DBRS.

Much of the claims are expected to be covered by the Spanish government’s insurance pool, the agency said, but insurance premiums are likely to increase.

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Diamond necklace linked to Marie Antoinette’s downfall sells for £3.7m

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Diamond necklace linked to Marie Antoinette's downfall sells for £3.7m

A necklace believed to contain jewels from the infamous Marie Antoinette “Affair of the Diamond Necklace” has been sold for £3.7m.

Set with nearly 500 diamonds and weighing about 300 carats, it smashed price expectations at a Sotheby’s auction in Geneva.

The Marchioness of Anglesey wore it at Queen Elizabeth II’s coronation in 1953, and it was also worn 16 years earlier at King George VI’s crowning.

However, the link to Marie Antoinette, the last queen of France, may have been the most intriguing selling point for the mystery buyer.

Some of the jewels are believed to have been at the centre of the Affair of the Diamond Necklace – a scandal which is said to have paved the way for Antoinette’s eventual downfall.

The scandal erupted when a hard-up noblewoman, Jeanne de la Motte, pretended to be the queen and acquired a hugely expensive necklace in her name without paying.

This is an undated portrait of Marie Antoinette. (AP Photo)
Image:
An undated portrait of Marie Antoinette. (AP Photo)


Antoinette, who was accused of having a hand in the scam, was acquitted in a trial. But the affair discredited her further in the eyes of the French people – among whom she was already deeply unpopular.

Her reputation never recovered, her public appearances all but ceased, and the number of pamphlets containing malicious gossip about her increased.

It also added to her reputation for extravagance that helped fuel the French Revolution – with the queen beheaded in 1793.

An historic and highly important necklace set with nearly 500 diamonds weighing a total of approximately 300 carats and formally in the collection of the Marquess of Anglesey is pictured during an auction preview at Sotheby's and is estimated to fetch 1,600,000 to 2,000,000 CHF in Geneva, Switzerland, November 7, 2024. REUTERS/Denis Balibouse
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Pic: Reuters

Jewels from the original necklace – which contained nearly 650 diamonds and weighed almost 2,800 carats – were
later sold on the black market, making them hard to trace.

However, a Bond Street jeweller testified at the time that he bought about 350 of them for just over £10,000, according to Sotheby’s.

Experts say the quality and age of the diamonds in the necklace sold on Wednesday point to a match.

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“It’s likely or possible that some of these diamonds may have come from the famous diamond necklace that led to the downfall of Marie Antoinette,” said Jessica Wyndham, Sotheby’s head of magnificent jewels.

The Georgian-era piece measures 67cm and hadn’t been seen in public for 50 years before it came up for sale.

Its final sale price of over 4.2 million Swiss francs was double its pre-auction valuation.

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