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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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Politics

Child poverty strategy unveiled – but not everyone’s happy

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Starmer wants to lift half a million children out of poverty - but does his plan go far enough?

A new long-awaited child poverty strategy is promising to lift half a million children out of poverty by the end of this parliament – but critics have branded it unambitious. 

The headline announcement in the government’s plan is the pledge to lift the two-child benefit cap, announced in Rachel Reeves’s budget last week.

It also includes:

• Providing upfront childcare support for parents on universal credit returning to work
• An £8m fund to end the placement of families in bed and breakfasts beyond a six-week limit
• Reforms to cut the cost of baby formula
• A new legal duty on councils to notify schools, health visitors, and GPs when a child is placed in temporary accommodation

Many of the measures have previously been announced.

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Two-child cap ‘a real victory for the left’

The government also pointed to its plan in the budget to cut energy bills by £150 a year, and its previously promised £950m boost to a local authority housing fund, which it says will deliver 5,000 high-quality homes for better temporary accommodation.

Downing Street said the strategy would lift 550,000 children out of poverty by 2030, saying that would be the biggest reduction in a single parliament since records began.

More on Poverty

But charities had been hoping for a 10-year strategy and argue the plan lacks ambition.

A record 4.5 million children (about 31%) are living in poverty in the UK – 900,000 more since 2010/11, according to government figures.

Phillip Anderson, the Strategic Director for External Affairs at the National Children’s Bureau (NCB), told Sky News: “Abolishing the two-child limit is a hell of a centre piece, but beyond that it’s mainly a summary of previously announced policies and commitments.

“The really big thing for me is it misses the opportunity to talk about the longer term. It was supposed to be a 10-year strategy, we wanted to see real ambition and ideally legally binding targets for reducing poverty.

“The government itself says there will still be around four million children living in poverty after these measures and the strategy has very little to say to them.”

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‘A budget for benefits street’

‘Budget for benefits street’ row

The biggest measure in the strategy is the plan to lift the two-child benefit cap from April. This is estimated to lift 450,000 children out of poverty by 2030, at a cost of £3bn.

The government has long been under pressure from backbench Labour MPs to scrap the cap, with most experts arguing that it is the quickest, most cost-effective way to drive-down poverty this parliament.

The cap, introduced by Conservative chancellor George Osborne in 2017, means parents can only claim universal credit or tax credits for their first two children. It meant the average affected household losing £4,300 per year, the Institute for Fiscal Studies calculated in 2024.

The government argues that a failure to tackle child poverty holds back the economy, and young people at school, cutting their employment and earning prospects in later life.

However, the Conservatives argue parents on benefits should have to make the same financial choices about children as everyone else.

Shadow chancellor Mel Stride said: “Work is the best way out poverty but since this government took office, unemployment has risen every single month and this budget for Benefits Street will only make the situation worse. “

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OBR leak: This has happened before

‘Bring back Sure Start’

Lord Bird, a crossbench peer who founded the Big Issue and grew up in poverty, said while he supported the lifting of the cap there needed to be “more joined up thinking” across government for a longer-term strategy.

He has been pushing for the creation of a government ministry of “poverty prevention and cure”, and for legally binding targets on child poverty.

“You have to be able to measure yourself, you can’t have the government marking its own homework,” he told Sky News.

Lord Bird also said he was a “great believer” in resurrecting Sure Start centres and expanding them beyond early years.

The New Labour programme offered support services for pre-school children and their parents and is widely seen to have improved health and educational outcomes. By its peak in 2009-2010 there were 3,600 centres – the majority of which closed following cuts by the subsequent Conservative government.

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Lord Bird on the ‘great distraction’ from child poverty

PM to meet families

Sir Keir Starmer’s government have since announced 1,000 Best Start Family Hubs – but many Labour MPs feel this announcement went under the radar and ministers missed a trick in not calling them “Sure Starts” as it is a name people are familiar with.

The prime minister is expected to meet families and children in Wales on Friday, alongside the Welsh First Minister, to make the case for his strategy and meet those he hopes will benefit from it.

Several other charities have urged ministers to go further. Both Crisis and Shelter called for the government to unfreeze housing benefit and build more social rent homes, while the Children’s Commissioner for England, Dame Rachel de Souza, said that “if we are to end child poverty – not just reduce it” measures like free bus travel for school-age children would be needed.

The strategy comes after the government set up a child poverty taskforce in July 2024, which was initially due to report back in May. The taskforce’s findings have not yet been published – only the government’s response.

Sir Keir said: “Too many children are growing up in poverty, held back from getting on in life, and too many families are struggling without the basics: a secure home, warm meals and the support they need to make ends meet.

“I will not stand by and watch that happen, because the cost of doing nothing is too high for children, for families and for Britain.”

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Sports

Isles top juggernaut Avalanche with ‘surprise’ win

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Isles top juggernaut Avalanche with 'surprise' win

ELMONT, N.Y. — The Colorado Avalanche entered Thursday night’s game at the New York Islanders as a juggernaut, having lost just once in regulation in 26 games. Islanders coach Patrick Roy’s message to his team before that game: “If there’s a team that could surprise them, it’s us and the way we’ve been playing.”

St. Patrick was prophetic: Roy’s team defeated the mighty Avalanche 6-3 to snap Colorado’s 17-game point streak in a statement win for the Islanders (15-10-3).

The Islanders built a 4-0 lead against Colorado and responded every time the Avalanche crept back into the game. That included a late third-period penalty kill, as the Avalanche pulled goalie Mackenzie Blackwood for a 6-on-4 advantage. Forward Casey Cizikas iced the win with an empty-netter.

“That’s a really good hockey team over there,” Cizikas said. “They’ve proved it all season. They’re never out of a game, so you’ve got to complete it.”

Even after the loss, Colorado remained the NHL’s top team in points percentage (.815), goal differential (plus-47), offense (4.04 goals per game) and defense (2.19 goals against per game). The Avalanche have the NHL’s leading scorer in center Nathan MacKinnon (46 points) and the leading scorer among defenseman in Cale Makar (33 points).

But Islanders forward Mathew Barzal said New York’s 4-1 loss in Denver on Nov. 16 gave his teammates confidence they could hang with the NHL’s best.

“We feel like when we played them in Colorado, we probably should have won,” said Barzal, who had a goal and two assists in the win. “As a group, too, we know who we’re playing and that always makes a difference. Against Colorado, if we don’t show up, it could be ugly.”

The Islanders showed up on the scoresheet at 5:56 in the first period, on a controversial goal by forward Kyle MacLean. His shot sailed into the top corner of the net with Blackwood (36 saves) flat on the ice. Replays showed that after a scramble in the crease, the stick of Islanders center Marc Gatcomb had become wedged in Blackwood’s pads as Blackwood attempted to defend the net.

Colorado coach Jared Bednar challenged the goal. The NHL Situation Room cited Rule 69.7 in upholding the goal, which states that “in a rebound situation, or where a goalkeeper and attacking player(s) are simultaneously attempting to play a loose puck, whether inside or outside the crease, incidental contact with the goalkeeper will be permitted, and any goal that is scored as a result thereof will be allowed.”

Bednar disagreed with that assessment.

“Listen, I think goalie interference is a joke. If that’s not goalie interference, I don’t know what is. You can’t just shove the goalie’s pads out of the way to create a loose puck,” said Bednar. “I’m not going to challenge unless it’s obvious. And I thought that was obvious.”

On the other end of the ice, Islanders goalie Ilya Sorokin was great when he needed to be in making 35 saves against the high-octane Avalanche. Roy cited one save in the second period where Sorokin stopped Artturi Lehkonen on a 2-on-1 before Barzal increased their lead to 5-2 with a power-play goal.

“I think that gave us the confidence. Ilya made the key save at the right time,” said the coach.

The Islanders’ win over the Avalanche came on a poignant night at UBS Arena for the players. Their fathers and mentors were in attendance, ahead of their road trip to Florida. The game also marked the return of former Islanders star Brock Nelson, who was sent to Colorado at last season’s trade deadline. He received a standing ovation from Islanders fans after a video tribute.

It was just the second loss for the Avalanche (19-2-6) in the past 14 games.

“It’s closer than you think, but it still wasn’t good enough,” Bednar said. “We’ll refocus on the things that we need to do to make us successful.”

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Sports

McDavid’s hat trick ties Messier, Oilers rout Kraken

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McDavid's hat trick ties Messier, Oilers rout Kraken

EDMONTON, Alberta — Connor McDavid had his 13th career hat trick to tie Mark Messier for fourth in Oilers history and added an assist in Edmonton’s 9-4 romp over the Seattle Kraken on Thursday night.

McDavid opened the scoring at 7:17 of the first period, made it 5-2 on a power play at 6:14 of the second and struck again on a power play at 6:59 of the third. He has 14 goals this season.

McDavid set up Leon Draisaitl‘s first-period, power-play goal for his 28th assist. Along with his 16th goal, Draisaitl had three assists for a four-point night of his own.

Matthew Savoie scored twice and Vasily Podkolzin, Zach Hyman and Mattias Janmark added goals. Evan Bouchard and Ryan Nugent-Hopkins each had three assists, and Calvin Pickard made 28 saves. The Oilers have won two of their last three to improve to 12-11-5.

Eeli Tolvanen, Frederick Gaudreau, Jared McCann and Jani Nyman scored for Seattle. The Kraken have lost four in a row to drop to 11-8-6.

Joey Daccord allowed five goals on 14 shots for the Kraken before being replaced six minutes into the second period by Philipp Grubauer, who also made 14 saves.

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