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Share on Pinterest Ton Photograph/AFP via Getty ImagesA new exercise trend known as Cozy Cardio is encouraging people to take a gentler approach to working out by creating cozy exercise environments. There are many ways to get involved such as lighting a candle, playing soothing music, and enjoying your favorite protein drink while you complete a gentle cardio workout. Experts say this trend could help you build sustainable health and fitness habits. Cardio can improve your heart health and contribute to weight loss.

Cozy Cardio a new trend that takes a kinder, gentler approach to exercise has emerged on social media. And, if you find intense exercise routines intimidating, it may be an excellent way to get fit.

Rather than putting yourself through a grueling workout, Cozy Cardio is all about making exercise an enjoyable and accessible everyday activity.

It involves creating a calm and cozy exercise environment and completing a cardio workout, usually from the comfort of your own home.

TikTok creator Hope Zuckerbrow popularized the trend when she first posted her morning cardio routine on the platform.

Her early morning cardio session involved lighting a candle, making an iced coffee, and donning fluffy socks, before walking at a gentle pace on her walking pad for 40 minutes, with a romcom on in the background.

Since then, many social media users have shared their own Cozy Cardio routines. There are many ways to get involved in the trend, like wearing your favorite loose-fitting clothing, lighting a candle, or playing soothing music while you workout.

Cozy Cardio certainly sounds like a more gentle and accessible way to get fit. But is it effective? How cozy cardio can up your fitness game

Ellie Crawley, an online strength and conditioning coach and founder of Feel Fit, says Cozy Cardio is about stripping away the idea of no pain, no gain and moving towards exercise that places an emphasis on overall wellbeing.

In doing so, it makes fitness more accessible and allows you to build sustainable health habits.

Not everyone feels confident working out, and so creating a comfortable space as Cozy Cardio encourages you to do can mean the difference in starting a fitness habit and putting it off, she notes.

Cozy Cardio can be a great starting point, because the more you do it, the more confidence youll build, and who knows where that might lead.

Likewise, Eliza Flynn, a personal trainer at The Warrior Method, loves this more casual approach to fitness.

Ive found there are two types of people those who love the busy, noisy atmosphere of the gym or a fitness class as they find it motivating and exciting, and those who would much rather exercise at their own pace, in a more calm manner, she notes.

If youre in the latter camp, Cozy Cardio may be an ideal solution as you can set up an environment to suit you. Whats more, Flynn believes Cozy Cardio offers a more flexible approach to fitness too.

It feels like its getting harder and harder to fit regular, sustainable fitness into the modern lifestyle so anything which nudges you into regular, consistent exercise is a winner in my opinion, she shares.

When you remove the barriers to exercise, it paves the way for you to work out consistently and when you train consistently youre more likely to see improvements, like increased energy and stamina.

Flynn describes Cozy Cardio as creating your personal best environment as it can help you tap into increased energy, motivation, and focus.

She says it allows you to take a holistic approach to fitness which can be a welcome change to the train insane, go hard or go home messaging prevalent on social media.

When you do this, exercise becomes less of a chore, and more of an enjoyable experience; one that becomes part of your everyday lifestyle.The health benefits of cardio exercise

As far as exercise trends go, strength training has overtaken cardio in the popularity stakes in recent years. However, both experts agree that cardio offers many health benefits and should form at least some of your weekly movement.

Regular cardio should be part of every persons week as it can help offset many health risks which are exacerbated by a sedentary lifestyle, smoking, high cholesterol levels, and diabetes, says Flynn.

It can also contribute to weight loss, build up your heart muscles so you can better take in and process oxygen, and can even improve your immune system, she adds.

Cardio offers many mental health and wellbeing benefits as well. In particular, Flynn says it can reduce stress, boost energy levels, and improve your mood.

Whats more, cardio can be less intimidating and more beginner-friendly than strength training.

For those who are starting to exercise, gentle cardio is a great place to start as you generally have less muscle ache after than a traditional weights workout, and you can build it up gradually, says Flynn.

However, cardio should make up just one part of your exercise routine. If youre a fan of Cozy Cardio you should aim to add in some weight training eventually.

This is especially important as you age. Age-related muscle loss starts around age 30 and can impact your mobility and contribute to your risk of fractures and falls.

Strength training as you age will help increase both muscle mass and bone density. How to begin a Cozy Cardio routine

If you want to make Cozy Cardio a habit, keeping it simple is key.

The main appeal of Cozy Cardio is that it takes very little effort to get started. As soon as something requires a lot of effort to do, it becomes much easier to put it off, Flynn points out.

First things first, set up an area in your house for exercise and determine what exercise youre going to do, Flynn advises.

Depending on the exercise you want to do, you may want to invest in some equipment, like a yoga mat, a walking pad, or some resistance bands.

But there are other options if you dont want to splash any cash. Flynn suggests putting on some music and having a dance, or completing a gentle full-body workout. You can create your own or find one you like on YouTube.

There are no rules as long as it raises your heart rate, Flynn encourages.

Crawley shares similar advice. If you arent sure what to do, she suggests sticking on your favorite music and moving in the way your body wants to.

Finally, carve out time for it. Cozy Cardio should make finding the time to exercise a little easier. Scheduling your workouts can help as well.

Crawley recommends setting time aside for yourself. You might like to schedule movement for the time of day youre feeling most energetic or in tune with yourself.

You could set a time before or after work hours, Crawley suggests.

Getting started is probably the hardest part.

Remember Rome wasnt built in a day, so take it step by step, Flynn advises. If youre not exercising at all, aim to get 30 minutes in a week and build up from there. And dont forget that it doesnt need to be all in one go you could break it into 10 minutes over 3 days. Takeaway

Grueling strength workouts and slogans like no pain, no gain may have become popular on social media but Cozy Cardio is a trend that takes a much kinder and gentler approach.

This can help you build positive long-term fitness habits.

Embarking on any new health and fitness endeavor can be intimidating. By starting gently, you can build up self-compassion and realize that you dont need to push yourself too hard to tap into your personal best.

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Fierce battle for frontline towns where Ukraine’s soldiers are surrounded

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Fierce battle for frontline towns where Ukraine's soldiers are surrounded

Footage geolocated by Sky News showed Russian soldiers walking through the Shakhtarskyi neighbourhood on the outskirts of Pokrovsk on Thursday.

The video sheds light on the situation in this key frontline area, as Russian forces slowly encroach on Myrnohrad, the satellite town to Pokrovsk, and one of its last remaining outposts.

Videos geolocated by Sky News show fighting intensifying in recent weeks, as Russian forces attempt to gain control of the towns and their network of road and rail intersections.

Gaining control here would give Russia a base from which to access key cities further north that form part of Ukraine’s “fortress belt”.

Russian forces are advancing from all directions, according to the Institute for the Study of War (ISW), with only one small opening to the northwest of Myrnohrad remaining.

Estimated to be only 3km wide by military experts, this withdrawal corridor is patrolled by Russian drone units which monitor the area for moving vehicles and those who may attempt to leave on foot.

Russian forces have been advancing on Myrnohrad since late October.

More on Data And Forensics

Video from a Ukrainian unit in Myrnohad, posted on 29 October, shows a Russian vehicle attempting to enter the town from the northeast. The tank is attacked and soldiers attempting to enter on foot are targeted.

Video posted on 3 November shows Russian forces on the ground in the south of the town.

By 8 November, Russian strikes begin to pummel the northeast of Myrnohrad, the location of many of the town’s high-rise buildings, at that time, held by Ukrainian forces.

George Barros, Russia Team & Geospatial Intelligence Team Lead at ISW, told Sky News that Russian strategy in Pokrovsk has been to erode Ukrainian logistical capacity using drones and artillery over the course of several months.

“After denying supply lines and degrading the frontline forces by essentially cutting them off from behind and starving them out in their positions, then the Russians move forward with their infantry and frontal assaults,” Barros explained.

Capture the flag

For a brief period, it looked as though Russian forces had captured Myrnohrad.

Videos posted on 13 November appeared to show a Russian flag flying over the Myrnohrad mine.

However, video posted the following day showed a Ukrainian drone shooting it down.

Both Russian and Ukrainian forces continue to fight for control of Myrnohrad, with videos posted on the 19 and 20 November showing Russian airstrikes on Ukrainian positions in the town, and Ukrainian drone strikes targeting Russian forces on foot.

While the exact numbers of Russian and Ukrainian forces in the area remains unclear, reports indicate that three key Russian units are active in Pokrovsk and Myrnohrad, and are advancing on the towns from the north and south.

A number of Ukrainian units remain inside the towns, including the 145th Assault regiment and the 32nd, 35th, 38th and 155th Brigades. Reports indicate that more Ukrainian units have been moved into surrounding areas to hold the withdrawal corridor open.

Sky News reached out to the Ukrainian brigades still in Myrnohrad, but they declined to comment, citing military regulations.

Strategic significance

Natia Seskuria, associate international security fellow at the Royal United Services Institute (RUSI), explained that the area is important for the Ukrainians to keep and the Russians to take because of its strategic position.

“Situated at a major road and rail intersection in Donetsk Oblast, Pokrovsk has functioned as a central artery for moving troops, equipment, and supplies to Ukrainian units deployed along the surrounding front.”

Russia “would gain a platform to redirect its offensive efforts toward Ukraine’s principal defensive urban centres… including Kramatorsk and Slovyansk,” Seskuria said.

Read more:
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Ukrainian and Russian soldiers in Pokrovsk have fought intensely and at close quarters over the last month.

In late October US-made Black Hawk helicopters containing specialist troops directed by Ukrainian military intelligence entered Pokrovsk to try to keep the town.

But as Russian troops advance, Myrnohrad is becoming the last stronghold of Ukrainian forces in the area.

Uncertain future

At least up until 12 November, there were still civilians living in Pokrovsk and Myrnohrad, despite strikes on buildings in both cities.

Residents sit in an armoured vehicle as Ukrainian police officers evacuate them from Pokrovske on 11 November. Source: Reuters
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Residents sit in an armoured vehicle as Ukrainian police officers evacuate them from Pokrovske on 11 November. Source: Reuters

A post made on that day by the Donetsk state regional administration estimated 1,200 people remain living in Pokrovsk and 900 in Myrnohrad.

Evacuation is only possible with the help of the military or police, and it is not clear how many have evacuated in the 11 days since.

Barros of ISW says gaining Pokrovsk would increase Russia’s leverage at the negotiating table.

“If the Russians can successfully convince enough international leaders that, okay, the Russians took Pokrovsk, they’re going to take the next thing, and they’re going take the thing, so now let’s negotiate, then that is a strategic victory for the Russians.”

Production by Michelle Inez Simon, Visual Investigations Producer.

The Data x Forensics team is a multi-skilled unit dedicated to providing transparent journalism from Sky News. We gather, analyse and visualise data to tell data-driven stories. We combine traditional reporting skills with advanced analysis of satellite images, social media and other open source information. Through multimedia storytelling we aim to better explain the world while also showing how our journalism is done.

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Torrential rain triggers deadly flooding and landslides in Vietnam

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Torrential rain triggers deadly flooding and landslides in Vietnam

Torrential rain, flooding and landslides has left more than 100 people dead or missing in Vietnam.

Rainfall has exceeded 74.8in (1.9 metres) in some parts of central Vietnam over the past week.

The region is a major coffee production belt and home to popular beaches, but it is also prone to storms and floods.

Fatalities have been reported in Dak Lak province and the neighbouring Khanh Hoa province.

Parts of Quy Nhon has been under several feet of water. Pic: picture-alliance/dpa/AP
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Parts of Quy Nhon has been under several feet of water. Pic: picture-alliance/dpa/AP

Footage has been released by local police of a dramatic rescue, involving a drone which airlifted a stranded man to safety from an island in the middle of the Serepok River, Dak Lak province.

The government estimates the flooding has cost the economy around 8.98 trillion dong (£260m).

More than 235,000 houses were flooded and nearly 80,000 hectares of crops were damaged, Vietnam’s disaster agency said.

More on Vietnam

On Thursday, VietnamNet newspaper said that a suspension bridge on Da Nhim River in Lam Dong province had been swept away.

Video footage posted online showed the bridge being swallowed by the river in just a few seconds.

Naval forces have been deployed to help stranded citizens in Khanh Hoa, the Vietnam News Agency reported, adding that floodwaters had reached record highs in many areas.

Photos shared in state media reports showed residents, including children, sitting on the roofs of flooded houses in Khanh Hoa, Gia Lai and Dak Lak provinces.

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A seven-year-old girl was rescued late on Wednesday in Da Lat, the capital of Lam Dong province, after being buried by a landslide, the Nhan Dan newspaper reported.

The landslide, triggered by heavy rain, knocked down and buried part of the house where the girl was staying.

She was pulled out after an hour and a half and was taken to hospital with a broken leg, according to the report.

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JFK’s granddaughter reveals terminal cancer diagnosis – as she hits out at relative RFK Jr

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JFK's granddaughter reveals terminal cancer diagnosis - as she hits out at relative RFK Jr

John F Kennedy’s granddaughter has revealed she has terminal cancer, making the announcement on the anniversary of the ex-US president’s assassination.

Tatiana Schlossberg, 35, has also criticised policies pushed by her relative, US health secretary Robert F Kennedy Jr, a long-time vaccine critic.

She said measures backed by RFK Jr could hurt cancer patients like her, and her mother Caroline Kennedy, a former US ambassador, had urged senators to reject his confirmation in Congress in January.

Mr Kennedy has sparked controversy after saying COVID-19 shots were no longer recommended for healthy children and pregnant women, firing the panel that makes vaccine recommendations, and refusing to strongly back vaccinations as a measles outbreak worsened.

US health secretary Robert F Kennedy Jr. File pic: AP
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US health secretary Robert F Kennedy Jr. File pic: AP

Ms Schlossberg, who said she was diagnosed in May last year, made her remarks in an essay for The New Yorker on Saturday, which was published on the 62nd anniversary of her grandfather’s assassination in Dallas in 1963.

She said of RFK Jr: “As I spent more and more of my life under the care of doctors, nurses, and researchers striving to improve the lives of others, I watched as Bobby cut nearly a half billion dollars for research into mRNA vaccines, technology that could be used against certain cancers.”

After the birth of her second child, her doctor noticed her high white blood cell count. It turned out to be acute myeloid leukaemia with a rare mutation, called Inversion 3, mostly seen in older people.

More on John F Kennedy

Ms Schlossberg, an environmental journalist, wrote she has undergone rounds of chemotherapy and two stem cell transplants, the first using cells from her sister and the next from an unrelated donor, and participated in clinical trials.

In the article, she disclosed that one of her doctors during the latest trial told her “he could keep me alive for a year, maybe”. She also spoke of her fears her daughter and son will not remember her.

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Fear and fury over vaccines in the US

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Her parents are JFK’s daughter, Caroline Kennedy, and Edwin Schlossberg. Her grandmother, Jacqueline Kennedy Onassis, the wife of the 35th US president, often referred to as Jackie O, died aged 64 of cancer in 1994, when she was under the age of five.

Ms Schlossberg said she feels cheated and sad that she won’t get to keep living “the wonderful life” she had with her husband, George Moran.

Tatiana Schlossberg's mother, Caroline Kennedy, as a child with JFK. File pic. AP
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Tatiana Schlossberg’s mother, Caroline Kennedy, as a child with JFK. File pic. AP

John F Kennedy and Jacqueline Kennedy. File pic: AP
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John F Kennedy and Jacqueline Kennedy. File pic: AP

While her parents and siblings try to shelter her from their pain, she said she feels it every day.

“For my whole life, I have tried to be good, to be a good student and a good sister and a good daughter, and to protect my mother and never make her upset or angry,” Ms Schlossberg said.

“Now I have added a new tragedy to her life, to our family’s life, and there’s nothing I can do to stop it.”

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