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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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Heathrow warns of delays as cyber attack disrupts European airports

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Heathrow warns of delays as cyber attack disrupts European airports

European airports – including London’s Heathrow – are warning of delays after a “technical issue” affected check-in and boarding systems.

Brussels Airport said a cyber attack was causing the disruption, as it confirmed 10 flights had been cancelled and 17 flights were experiencing delays of more than one hour.

“It is still too early to say when the problem will be resolved,” it said.

Berlin Airport is also among those experiencing delays.

The attack targeted a business providing check-in and boarding systems for several airlines around the world.

With automated systems down, staff are having to conduct manual check-in and boarding procedures, according to Brussels Airport.

“This has a large impact on the flight schedule and will unfortunately cause delays and cancellations of flights,” it said in a statement on its website.

Heathrow warned of delays caused by “a technical issue” at a third-party supplier and told passengers to check the status of their flight before travelling to the airport.

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Less camp, more conservative – welcome to Russia’s alternative Eurovision

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Less camp, more conservative - welcome to Russia's alternative Eurovision

Banned from Eurovision after its invasion of Ukraine, Russia will hold a rival international song contest on Saturday, with an emphasis on “traditional values”.

Instead of camp, think conservative – patriotic pop with a PG-rating.

“Intervision” was launched under the order of Vladimir Putin, with the hope it would serve as an expression of Moscow’s international pulling power.

Intervision decorations in  Red Square, Moscow, ahead of the contest
Image:
Intervision decorations in Red Square, Moscow, ahead of the contest

There are contestants from 23 countries, which are a mixture of Russia’s allies old and new, including Belarus, Cuba and Tajikistan as well as China, India and Saudi Arabia.

The odd one out is the United States, who’ll be represented by an artist called “Vassy”. She’s not part of an official delegation, but an American voice is still a coup for the Kremlin, which will seek to use this contest as proof of the West’s failure to isolate Russia on the global stage.

‘War whitewash’

Intervision is not entirely new. It was originally launched in the 1960s as an instrument of Soviet soft power, before largely fading from view in the 1980s.

More on Eurovision

According to Moscow, its revival has nothing to do with politics. But Ukraine has condemned it as propaganda, and an attempt to whitewash Russia’s war.

It was a point I put to some contestants after their final press conferences, but it didn’t go down well.

“We don’t think like that, we are here to spread peace,” India’s Rauhan Malik told me, when I asked if his participation was a show of support for Russia’s invasion.

Malik, one of the contestants
Image:
Malik, one of the contestants

“Are you not turning a blind eye to Russia’s aggression?” I countered.

“I have no idea about it,” he said. “I have no idea about the current situation that’s happening. I don’t want to speak about that as well.”

Eurovision legends Abba would almost certainly not make the Russian contest guest list. Pic: AP
Image:
Eurovision legends Abba would almost certainly not make the Russian contest guest list. Pic: AP

Really? He had no idea? But before I could go on, I felt a forceful hand on my shoulder and a minder stepped in.

The intervention was even quicker when it came to speaking to Brazil’s act. As soon as I mentioned the word Ukraine, I was drowned out by shouts of “no, no, no, no” and the duo were ushered away.

Brazilian contestants, duo Luciano Calazans and Thais Nader
Image:
Brazilian contestants, duo Luciano Calazans and Thais Nader

Where’s the glitter?

Intervision is not just a reaction to Russia’s recent exclusion from Eurosivion, however, it’s also a reaction to the contest’s values and what it’s come to represent.

Its celebration of sexual diversity and LGBTQ+ rights are seen as a symbol of what the Kremlin calls the West’s moral decline. In contrast, Intervision organisers say their contest will promote “traditional, family values.”

Judging by the costumes on show ahead of last week’s draw, that translates to less glitter, more embroidery, with a thematic emphasis on national heritage.

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So what do Russians think of Intervision’s resurrection? Can it replace Eurovision?

“We don’t miss Eurovision,” Galina and Tatiana say, underneath a collection of purple and pink ‘Intervision’ flags near Red Square.

“It was so horrible, especially lately. We didn’t like watching it at all.”

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Why are countries boycotting Eurovision?

Polina agrees, believing Russia’s version will be “more interesting”.

“Many countries that participated in Eurovision want to boycott it, so it’s interesting to see a more peaceful event now,” she says.

Igor is more circumspect. “I’d like to believe that this isn’t a political event,” he says, “but rather an event that unites nations and people.”

Intervision will succeed in uniting some nations. But at the same time, it may only deepen divisions with others – further evidence that Russia and the West are singing very different tunes.

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She smiled and his eyes filled with emotion – the moment British couple were freed by the Taliban

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She smiled and his eyes filled with emotion - the moment British couple were freed by the Taliban

At Kabul International Airport, we watched as a string of Afghan, Qatari and British officials walked into a building by the runway, alongside doctors.

On the runway a plane waited, the steps ready for what appeared to be an imminent departure. We had heard from our sources about the possible release of Peter and Barbie Reynolds, the elderly British couple detained in February, but we had no official confirmation yet.

Then, from behind a double door, I caught the eye of Barbie. The 76-year old smiled at me – her face seemingly bright with relief. Her husband, Peter, 80, then stepped into frame. A tall gentle looking man, his eyes looked filled with emotion.

Their relief and gratitude was immediately apparent. It was of course impossible to know what state their health was in, but they appeared alert and composed, despite nearly eight months in detention.

The couple’s son, Jonathan, had previously said his father had been suffering serious convulsions and his mother was “numb” from anaemia and malnutrition. The UN had also described their conditions as “degrading”. But today, as he prepared to leave the country, Peter wouldn’t be drawn on the conditions he faced. “We’re just very thankful, very thankful,” he told me.

Peter Reynolds arrives in Doha with his daughter Sarah Entwistle following his release. (Picture: Reuters)
Image:
Peter Reynolds arrives in Doha with his daughter Sarah Entwistle following his release. (Picture: Reuters)

Barbie, who spent part of her detention in a separate facility, looked strikingly calm – a graceful and understated demeanour. “We’ve been treated very well,” she said as she made her way to the plane. Taliban officials maintained they received adequate medical care in prison and their human rights were respected.

The couple’s four children campaigned carefully but consistently for their release. “We’re looking forward to seeing our children,” Barbie told me with a wide beam. I asked if she had a message for family and friends. “God is good as they say here in Afghanistan,” she declared.

More on Afghanistan

And despite their surprise detention, she hoped they would be back. “Will you return to Afghanistan?” I asked. “Oh yes, if we can,” she said. “We are Afghan citizens.”

What happened

The couple have been together since the 1960s and married in the Afghan capital, Kabul, in 1970. They have lived in the country for 18 years and ran an organisation called Rebuild, which provides educational and leadership programmes, including training for mothers and children.

They have been described by family as having a lifelong love of Afghanistan. After the Taliban seized control in August 2021 and many other Westerners left, they decided to stay. They were arrested on their way home to Bamiyan. The Taliban has said the couple broke Afghanistan law. But after the couple faced four court proceedings, no charges were ever brought.

In a statement today, Hamdullah Fitrat, Deputy Spokesman of the Islamic Emirate of Afghanistan, said: “Two British nationals named Peter and Barbara Reynolds, who had violated the laws of Afghanistan, were released from custody today following the judicial process. The Islamic Emirate of Afghanistan does not view the issues of its nationals from a political or bargaining perspective.”

Peter and Barbie Reynolds  walk after disembarking from a plane, in Doha, Qatar.
Pic: Reuters
Image:
Peter and Barbie Reynolds walk after disembarking from a plane, in Doha, Qatar.
Pic: Reuters

Both the UK and Qatari officials were keen to express their deep gratitude to Afghanistan’s leadership for releasing the Reynolds. Richard Lindsay, Special Envoy to Afghanistan said it was a “very great humanitarian day”. But he acknowledged he did not know on what grounds the couple were held.

The Qataris appeared to play a critical role in negotiating with the Afghan authorities. They said they were able to ensure medical assistance was provided and enable the couple to communicate with their families. “The release of Barbie and Peter Reynolds shows that when two parties are committed to reaching an agreement, Qatar’s mediators will find a way to achieve it,” one Qatari official told Sky News.

In 2022, the Taliban banned Afghan women from working for NGOs. What led up to the arrest of the Reynolds, who dedicated so much of their lives to running an NGO is still unclear. But for their family, today is a day they had longed for.

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