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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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Bank of England warns of heightened risks but trims banks’ reserve requirements

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Bank of England warns of heightened risks but trims banks' reserve requirements

The Bank of England has warned of heightened risks to the UK’s financial system but cut the amount of money that banks need to hold in reserve in case of shock.

The twice-yearly financial stability report highlights a series of pressures, from higher government borrowing costs to risks around lending to major tech firms and record stock market valuations – particularly in areas exposed to artificial intelligence (AI).

“Risks to financial stability have increased during 2025,” the Bank‘s financial policy committee (FPC) said.

“Global risks remain elevated and material uncertainty in the global macroeconomic outlook persists. Key sources of risk include geopolitical tensions, fragmentation of trade and financial markets, and pressures on sovereign debt markets.

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“Elevated geopolitical tensions increase the likelihood of cyberattacks and other operational disruptions.

“In the FPC’s judgement, many risky asset valuations remain materially stretched, particularly for technology companies focused on AI.

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“Equity valuations in the US are close to the most stretched they have been since the dot-com bubble, and in the UK since the global financial crisis (GFC). This heightens the risk of a sharp correction.”

Its concern extended to the growing trend of tech firms using debt finance to fund investment.

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Could the AI bubble burst?

The Bank, which joined the International Monetary Fund in warning over an AI-led bubble in October, delivered its verdict at a time when UK regulators are under pressure from the government to place a greater focus on supporting economic growth.

It is understood, for example, the UK’s ringfencing regime – that sees retail banking separated from more risky investment banking operations within major lenders – is the subject of a review between the Bank and government.

Efforts by the chancellor to grow the economy will be potentially helped by the Bank’s decision today to lower capital requirements – the reserves banks must hold to help them withstand shocks in the financial system such as the global crisis of 2008/9.

The sector’s main capital requirement was cut by the Bank from 14% to 13%.

The Bank said that almost four million households face higher mortgage costs as fixed-term deals end. Pic: iStock
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The Bank said that almost four million households face higher mortgage costs as fixed-term deals end. Pic: iStock

Such a move was urged, not only by the government, but by businesses to bolster UK lending and competitiveness.

The relaxation of the buffer does not take effect until 2027.

It was announced alongside confirmation that the country’s biggest lenders – Barclays, HSBC, Lloyds, NatWest, Santander UK, Standard Chartered and Nationwide building society – had passed the Bank’s latest stress tests.

The shocks each was exposed to included a 5% contraction in UK economic output, a 28% drop in house prices and Bank rate at 8%.

Despite the growing risks identified by the FPC, the Bank said that each was strong enough to support households and businesses even in the event of such scenarios, given the healthy state of their reserves.

It is widely expected that the gradual reduction in Bank rate will continue next year, assuming the outlook for inflation remains on a downwards trajectory, helping wider borrowing costs – a source of record bank profitability – decline.

The Bank said that three million households were expected to see their mortgage payments decrease in the next three years but that 3.9 million were forecast to refinance onto higher rates.

As such, it projected a £64 (8%) rise in costs for a typical owner-occupier mortgage customer rolling off a fixed rate deal in the next two years.

Banking stocks, which have enjoyed strong gains this year, were up when the FTSE 100 opened for business despite wider market caution globally which is aligned with the risks spoken of in the financial stability report.

Matt Britzman, senior equity analyst at Hargreaves Lansdown, said: “UK banks are offering a dose of optimism this morning in what’s turning out to be a good couple of weeks for the major lenders.

“The UK’s seven biggest banks sailed through the latest stress test, reaffirming their resilience and earning a regulatory nod to ease capital buffers.

“Most banks already hold capital well above the minimum by choice, so any shift in strategy may take time – but in theory, it frees up extra capital for lending or capital returns.

“However they use the new freedom, this is another clear signal that the UK banking sector is in robust health. This was largely expected, but the confirmation should still be taken well, especially after dodging tax hikes in last week’s budget.”

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More than 800,000 young children seeing social media content ‘designed to hook adults’, figures show

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More than 800,000 young children seeing social media content 'designed to hook adults', figures show

Children as young as three are “being fed content and algorithms designed to hook adults” on social media, a former education minister has warned.

Lord John Nash said analysis by the Centre for Social Justice (CSJ) suggesting more than 800,000 UK children aged between three and five were already engaging with social media was “deeply alarming”.

The peer, who served as minister for the school system between 2013 and 2017, said that “children who haven’t yet learned to read [are] being fed content and algorithms designed to hook adults”, which, he said, “should concern us all”.

He called for “a major public health campaign so parents better understand the damage being done, and legislation that raises the age limit for social media to 16 whilst holding tech giants to account when they fail to keep children off their platforms”.

The CSJ reached the figure by applying the latest population data to previous research by Ofcom.

The internet and communications watchdog found that almost four in 10 parents of a three to five year-old reported that their child uses at least one social media app or site.

With roughly 2.2 million children in this age group as of 2024, the CSJ said this suggests there could be 814,000 users of social media between three and five years old, a rise of around 220,000 users from the year before.

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Lord Nash is among those who have demanded the Children’s Wellbeing and Schools Bill ban under-16s from having access to social media, something that will become law in Australia next month.

From 10 December, social media platforms will have to take reasonable steps to prevent under-16s from having a social media account, in effect blocking them from platforms such as Meta’s Instagram, TikTok and Snap’s Snapchat.

Ministers hope it will protect children from harmful content and online predators.

But one teenager who is against the idea is suing the Australian government as, he says, the measure would make the internet more dangerous for young people, many of whom would ignore the ban.

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Noah Jones, 15, co-plaintiff in a High Court case said a better plan would be “cutting off the bad things about social media”, adding, “I most likely will get around the ban. I know a lot of my mates will”.

UK campaigners have called for stronger policies to stop students using phones in schools, which already have the power to ban phones.

The CSJ wants to see smartphones banned in all schools “to break the 24-hour cycle of phone use”, and said a public health campaign is needed “to highlight the harms of social media”.

Last week Health Secretary Wes Streeting said he worries “about the mind-numbing impact of doomscrolling on social media on young minds and our neurodevelopment”.

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Sudan’s RSF says it has captured Babanusa in West Kordofan

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Sudan's RSF says it has captured Babanusa in West Kordofan

Sudan’s paramilitary Rapid Support Forces says it has captured Babanusa, a transport junction in the south of the country, just a month after the fall of Al Fashir to the same group.

The RSF said in a statement the seizure of the city in West Kordofan state came as it repelled “a surprise attack” by the Sudanese army in what it called “a clear violation of the humanitarian truce”.

The paramilitary group added it had “liberated” the city in the state, which has become the latest frontline in the war in Sudan.

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Sky’s Yousra Elbagir explains the unfolding humanitarian crisis

It comes just over a month after the Sudanese Armed Forces (SAF) withdrew from military positions in the heart of Al Fashir, the capital of North Darfur, and the symbolic site was captured by the RSF with no resistance.

The RSF claimed at the time it had taken over the city and completed its military control of the Darfur region, where the administration of former US president Joe Biden has accused the group of committing genocide.

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Sky’s Africa correspondent Yousra Elbagir on why evidence suggests there is a genocide in Sudan.

The war between the Sudanese army and the RSF – who were once allies – started in Khartoum in April 2023 but has spread across the country.

About 12 million people are believed to have been displaced and at least 40,000 killed in the civil war, according to the World Health Organization (WHO) – but aid groups say the true death toll could be far greater.

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Tom Fletcher, the UN’s under-secretary-general for humanitarian affairs, recently told Sky’s The World With Yalda Hakim the situation was “horrifying”.

“It’s utterly grim right now – it’s the epicentre of suffering in the world,” he said of Sudan.

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The United States, the United Arab Emirates, Egypt and Saudi Arabia – known as the Quad – earlier in November proposed a plan for a three-month truce followed by peace talks.

The RSF responded by saying it had accepted the plan, but soon after attacked army territory with a barrage of drone strikes.

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