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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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12-year-old girl from Gaza receives vital brain operation after Israeli bombing near her home

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12-year-old girl from Gaza receives vital brain operation after Israeli bombing near her home

The 3D picture we’re shown of Maryam’s skull shows a gaping hole.

It’s astonishing the young girl from Gaza even survived an Israeli bombing near her home.

But she’s sitting up in her hospital bed in the Jordanian capital Amman, as we look on and she’s smiling and joking during a call with her father who remains in the Palestinian territory.

“I’m okay,” she says cheerily, “how are you?”

She’s heard overnight there’s been severe flooding in Gaza and the tents and makeshift shelters which tens of thousands are living in, are now soaked and under water.

But her father is focussed on how his 12-year-old daughter is feeling ahead of yet another life-saving brain operation.

Maryam is a rarity.

She is one of a few hundred patients who’ve been allowed by the Israeli authorities to leave the Gaza Strip to receive critical medical help since the October 2025 agreement signed between Israel and Hamas, which was aimed at ending hostilities.

The World Health Organisation (WHO) says they’ve identified nearly 16,000 medical cases needing urgent critical care outside Gaza.

WHO data documented a total of 217 patients who left Gaza for medical care in other countries between the dates of 13 October and 26 November 2025.

Since then, Israel’s Coordination of Government Activities in the Territories (COGAT) has said a further 72 patients and caregivers from Gaza have departed the Israeli-occupied area for Jordan.

But behind them, they left a long queue of ill and wounded people in desperate need of the sort of specialised medical help Maryam Ibrahim is receiving in Jordan.

Alex Crawford and Dr Samer Elbabaa
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Alex Crawford and Dr Samer Elbabaa

Having survived the bombing and having survived the craniectomy (removing her fractured skull), Maryam’s next challenge was surviving the wait to receive permission to leave Gaza for the surgery which offered her a chance of long-term survival.

She waited almost half a year for this operation: an operation considered vital.

Without it, Maryam’s brain was unprotected. Any stumble or accident risked irreversibly injuring her brain and negatively impacting her neurological functions – a risk which was considerably heightened given where she’s living.

The Palestine Children’s Relief Fund (PCRF) which has funded her medical care in Jordan says they’ve “witnessed at first hand the catastrophic toll of this conflict on children’s health and well-being.

“Thousands have been orphaned, maimed or left with lifelong trauma. Entire hospitals and health centres have been destroyed leaving an entire population of children without access to even the most basic medical care.”

While humanitarian organisations continue to encounter challenges in organising evacuations from Gaza, two British surgeons were amongst a group of medics refused permission by the Israeli authorities to enter the territory.

Dr Victoria Rose, a plastic and reconstructive surgeon with the IDEALS charity, told Sky News: “WHO calculated that in 2025, only 47% of emergency medical teams were granted entry to Gaza.

“This is at a time when hundreds of local doctors have been detained by the IDF with many still unaccounted for. Gaza does not have the manpower to cope with the numbers of injured.”

Maryam
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Maryam

Read more:
More children from Gaza to be brought to UK for urgent treatment
Rafah crossing to open ‘in coming days’, says Israel

Maryam’s case received widespread publicity after the intervention of the popular American children’s educator and YouTuber Rachel Griffin Accurso known as “Ms Rachel”.

She highlighted her case by talking to the little girl via Instagram after Maryam posted about how she was being bullied for her unusual appearance because of her cranial injury.

Maryam’s family realise she’s been unusually fortunate to receive this specialised care, but they know too that as soon as Maryam is well enough, the little girl will be returned to Gaza and an unpredictable future.

The Israeli authorities continue to insist via X that they are helping to organise humanitarian aid into Gaza and are committed to “facilitating a humanitarian-medical response” – which includes establishing field hospitals.

They have repeatedly suggested that it is the lack of coordination on the part of various countries and organisations which is the issue – but this runs counter to what multiple humanitarian groups and individuals have experienced.

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Young Germans react to voluntary military service plans

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Young Germans react to voluntary military service plans

Germany’s parliament has voted to reintroduce voluntary military service, but getting Gen Z recruits could prove tricky.

Across the country, students gathered to demonstrate against what they fear will be a return to conscription.

In Berlin, they held signs saying, “You can’t have our lives if we don’t eat your lies” and “peace is power”.

While most demonstrators were in their late teens or twenties, some parents also turned out with their younger children.

One mother held a placard declaring: “You can’t have my son”.

The new plan means from January, all 18-year-olds will be sent a questionnaire about their fitness and willingness to serve.

Men must fill it in, while for women it will be voluntary.

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In the future, if the numbers of volunteers are too low, then parliament could trigger conscription at times of war or in emergencies.

It’s an idea which horrifies many in the crowd.

“None of us want to die for a country that doesn’t really care about us,” Levi tells me.

He says the government has ignored their calls for climate protections and better social conditions, so he feels no allegiance to them.

Levi
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Levi

I ask: “If Germany was attacked, who do you think should defend it if Gen Z don’t want to?”

“Why don’t the people that started the war do it? I don’t see why the older people shouldn’t go to war. I mean, a lot of them already were in the army,” he replies.

17-year-old Sara agrees, declaring: “I would not be willing to die for any country.”

“I don’t think it’s right to send children or anyone against their will into the military, because war is just wrong,” she says.

“I’m never going to join the military and if Germany is attacked, I’ll just go somewhere else where there’s no war.”

Sara
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Sara

While the government says the system will be voluntary for as long as possible, from 2027 all 18-year-old men will have to have a medical examination so the government can see who is fit to serve.

German defence minister Boris Pistorius says the mandatory medical is needed so that in the event of an attack, Germany would not waste time confirming “who is operationally capable as a homeland protector and who is not”.

The move is a massive cultural shift for Germany, which suspended mandatory military conscription on 1 July 2011.

“From my friends no one wants to volunteer because we don’t want to fight for a problem that’s not really ours. We didn’t start the problems, they [the government] did,” says Silas.

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Sky’s Europe Correspondent Siobhan Robbins investigates.

The change is a direct reaction to Russia’s invasion of Ukraine

Despite Moscow’s denials, NATO’s chief has warned Russia could be able to attack a member country in the next four to five years.

I ask 19-year-old Lola if she’s thinks Russia is a threat?

“It could be, maybe. However, I think there are more important issues, especially like social ones, than war,” she says.

Lola
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Lola

Her friend, 28-year-old Balthasar, goes further, saying: “A country being able to attack isn’t the same as a country planning to attack.

“The track record of Russia has been to attempt at least diplomatic resolution, cooperation, and I think those are the right approaches to take in international politics, opposed to sabre-rattling, which the German government has resorted to.”

The German chancellor, Friedrich Merz, has said he wants to build the strongest army in Europe.

Germany currently has around 184,000 soldiers and wants to boost that by over 80,000 in the next decade.

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Giving up Ukrainian territory would be ‘unjust peace’

Volunteers are being offered incentives like a monthly wage of more than €2,000 (£1,750).

Despite this, a survey earlier this year found 81% of Gen Z wouldn’t fight for Germany.

In contrast, many of the older generation supported conscription.

At the Berlin protest, 17-year-old Valentin was the only person we met who reluctantly agreed to fight.

Valentin
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Valentin

“When we are attacked, then yes [I would fight], but when we are attacking other countries, then no,” he says.

Germany isn’t the only country looking for reinforcements, last month France announced a new military service for over-18s.

Currently, 10 EU countries already have compulsory military service.

While others like Belgium, the Netherlands and Germany are opting for voluntary schemes.

The German plan still must be signed off by parliament’s upper house later this month before it’s expected to start in January.

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World Cup 2026 – who England, Scotland, Wales, Northern Ireland and the Republic of Ireland will play

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World Cup  2026 - who England, Scotland, Wales, Northern Ireland and the Republic of Ireland will play

Scotland and England now know who they will face in the group stage of the next summer’s world cup.

But the fates of Northern Ireland, the Republic of Ireland and Wales won’t be determined until they compete in pre-tournament play-off matches in March.

England are in Group L along with Croatia, Panama and Ghana. Their first match will be against Croatia, who beat them in the semi-finals of the 2018 World Cup in Russia.

Pic: Reuters
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Pic: Reuters

Scotland’s first match will be against Haiti, in Group C.

Brazil and Morocco are the other Group C teams – both countries were also in the same opening group as Scotland in the 1998 World Cup in France.

Trump and Infantino at the World Cup draw
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Trump and Infantino at the World Cup draw

Wales have yet to find out if they will qualify as they must face a play-off against Bosnia and Herzegovina in Cardiff, and then either Italy or Northern Ireland, if they are victorious.

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If they can overcome these play-off opponents then they will secure their place in Group B along with Canada, Qatar and Switzerland. But Northern Ireland will also be vying and hoping to guarantee their spot in the same group if they can beat Italy and then either Wales or Bosnia and Herzegovina.

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‘Bring it on!’: Scotland fans react to World Cup draw

The Republic of Ireland also need to get through the play-offs first and are paired against the Czech Republic for their semi-final. Should Ireland win that match, they will need to beat either North Macedonia or Denmark to get to the finals where an opening group containing joint hosts Mexico, South Africa and South Korea awaits.

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