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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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Anna Maxwell Martin: Actor says primary school tests ‘devastating’ for children with special educational needs and disabilities

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Anna Maxwell Martin: Actor says primary school tests 'devastating' for children with special educational needs and disabilities

Actor Anna Maxwell Martin and a group of parents have warned that primary school tests have “devastating effects” for children with special educational needs and disabilities (SEND).

They have written an open letter to the government asking ministers to consider reforming SATs (standard assessment tests) to accommodate the youngsters’ needs.

The 22 parent groups say the system is damaging for children with SEND and they want to see a more inclusive approach which incorporates the needs of the individual child.

The letter to Education Secretary Bridget Phillipson said the current system “actively harms” children with SEND, leaving them often disengaged from school as they move on to secondary school.

Maxwell Martin, who has starred in TV comedy Motherland and police drama Line Of Duty, said: “The government needs to look much harder at how to make things better for children in schools, particularly children with SEND.

“This is a systemic failing within our assessment system, not the fault of any individual teacher or headteacher.”

What has research found?

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Research by the SEND parent group said only 24% of SEND children passed the SATs, and 67% of SEND children did not want to attend school because of them.

Half of the parents questioned also said their child’s self-esteem was damaged, and they believed SATs would have a lasting negative impact.

File pic: iStock
Image:
File pic: iStock

‘Change the system’

The letter to Ms Phillipson said: “Forcing children into a system that actively harms them is not the answer. Changing the system so that our children want to attend is.”

But some think SATs do not serve any child.

Lee Parkinson MBE, a primary school teacher and education consultant from Manchester, said SATs are a negative process for all children, not just children with SEND.

He told Sky News: “SATs don’t serve any child, let alone those with SEND. They were never designed to support learning.”

He called the tests a “blunt accountability tool, a stick to beat schools with, rather than something that helps teachers understand children”.

Primary school teacher Lee Parkinson
Image:
Primary school teacher Lee Parkinson

‘Speed rewarded over understanding’

Mr Parkinson claimed SATs were “built to catch pupils out. They reward speed over understanding and memorisation over genuine thinking”.

“That alone disadvantages huge numbers of children, but for pupils with SEND the gap becomes a chasm. Processing speed, anxiety, sensory needs, working memory difficulties, language disorders… none of these are accounted for in a system that measures every child by the same stopwatch and mark scheme.”

Mr Parkinson added: “For many SEND pupils, success in school looks like communication gains, emotional regulation, confidence, independence and steady academic growth in a way that matches their needs.

“SATs don’t measure any of that. Instead, they label, limit and distort the reality of what progress actually looks like for the children who need thoughtful, personalised provision the most.”

The open letter also said children with SEND who failed SATs “spend their entire year 6 convinced they are not clever enough”.

Read more:
How children with SEND from poorer families left behind

MPs want overhaul of school support for special needs pupils

‘Urgent need for rethink’

Sarah Hannafin, head of policy at school leaders’ union NAHT, said there is an “urgent need” for the government to rethink the value of SATs.

“If statutory tests are here to stay, they must be designed to be accessible for the vast majority of pupils, they should recognise the attainment and progress of all children, and they should not damage children’s confidence or cause distress,” she said.

What does the government say?

A Department for Education spokesperson said: “Primary tests and assessments play a vital role in helping schools ensure every pupil can achieve and thrive, while also identifying those who need additional support.”

“The government’s independent, expert-led Curriculum and Assessment Review panel shaped key recommendations aimed at improving our national curriculum, and included key insights from SEND experts.

“We are actively working with parents and experts to improve support for children with SEND, including through more early intervention to prevent needs from escalating and investing £740 million to encourage councils to create more specialist places in mainstream schools.”

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‘Not now’: Badenoch backs triple lock pension for the moment

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'Not now': Badenoch backs triple lock pension for the moment

Kemi Badenoch has said she does not want to scrap the triple lock “now” but said “lets see mess Labour leaves for us”.

The Tory leader told Sky News that the triple lock was a Conservative idea and that it was right to protect people who had contributed to the welfare system.

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The triple lock means the state pension must rise by whichever is highest of either average earnings, inflation or 2.5%.

However, she said she would not say she would “never” reform it or explicitly rule it out for the next parliament.

In April, the government stated that 55% of social security expenditure in 2025-26 would be spent on pensioners.

The Office for Budget Responsibility says the triple lock has pushed up the spending on the state pension by £12bn a year, compared to if it had been uprated in line with average earnings.

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The problem with the triple lock, Ms Badenoch suggested, was low growth – with 0.1% in the UK.

She suggested it was also the reason why Argentinian President Javier Milei – whom she has praised as “fantastic” and “fearless” – could block pensioner entitlement rises is because they are growing at 6%.

“If we were growing a 2% to 3%, you wouldn’t have a problem with pensions,” she explained.

“Argentina is growing at 6%. What we’re seeing right now is growth at 0.1%. Growth is flatlining. We need to start with getting growth.”

But asked whether the Tories would “never” look at reforming the policy, she said: “That moment is not now. And I don’t want people to be confused about what our policy is right now. Our policy is to keep the triple lock. Let us focus on welfare, that is the picture of what we mean by right now.”

Asked how long that would be her position for, Ms Badenoch replied: “Well, let’s see what this budget leaves. Let’s see what mess Reeves leaves for us.”

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The triple lock is the cause of much debate, given the economic climate, with Reform UK leader Nigel Farage also saying its future depended on the state of the economy.

Asked by political correspondent Tamara Cohen whether a potential Reform government would keep the triple lock, Mr Farage said the matter was one of “open debate” and that keeping the triple lock would depend “on the state of the economy”.

Pressed on when he would make a decision because pensioners were becoming concerned, he said: “Not now. Nearer the election.”

He added: “Right now they’re getting above inflation increases.

“That doesn’t mean they’re wealthy. The real worry for many pensioners will be even with modest pensions, this budget could drag them all into the tax system. That’ll worry them even more.”

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Politics

No ‘free tickets’ on council tax under Reform

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No 'free tickets' on council tax under Reform

Nigel Farage gave a press conference on Tuesday, highlighting £25bn of savings he claims Rachel Reeves can make in her budget – including slashing overseas aid and welfare for foreign citizens.

But he said the areas where the local councils are now run by Reform are experiencing “massive problems” with their finances and may have to raise council tax.

The Reform leader claimed that when campaigning in the local elections in May, he “did not make a single promise – not a single promise in that election campaign that we’d be able to freeze or cut council tax”.

“I never said it once. And you know why? Because I realised the massive debts that we were inheriting from those county councils.”

Read more: What taxes could go up now?

A turquoise tide saw Reform gain control of 10 councils and win some 600 local councillors.

Farage promised a “DOGE” unit, inspired by Elon Musk’s initiative in the US, to slash waste.

More on Council Tax

But most councils have indicated they will have to raise council tax, as they grapple with budget shortfalls and the pressures of adult social care.

I asked him why voters should believe he could easily find spending to slash in national government, if the record in local councils was anything to go by.

Mr Farage said: “There is a massive problem and this is going to need the national government to work with the local government to reduce those burdens.

“Are we determined to make changes? Yes. Will we cut debt? Yes. But can we give people a free ticket at this moment in time on council tax? No.”

Kent County Council – where a leaked phone call exposing tensions about budgets led to councillors being suspended – is expected to raise council tax by the maximum of 4.99% next year.

Durham County Council is reported to be looking at raising parking charges.

Farage added later in the press conference that he hoped councils would keep their rises to the level of inflation, 3.8% in September.

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