An Asiatic black bear, which endured severe trauma in a zoo in Russian-occupied Ukraine, is set to be adopted by a zoo in Scotland.

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Just 22 minutes of housework, jogging or brisk walking per day could offset the negative effects of sitting down for too long, new research has suggested. Researchers found sitting for extended periods – for example, long stints in front of the TV or working at a desk – is associated with dying earlier. However, participating in moderate-to-vigorous physical activity (MVPA) can eliminate the risk. At the more moderate end of the scale, this could be anything from heavy cleaning around the home, playing badminton or cycling at 10-12mph, while more vigorous activities could include jogging at 6mph or faster, playing football, basketball or tennis. The study, published online in the British Journal of Sports Medicine, backs up the UK chief medical officers’ recommendation of trying to get 150 minutes of MVPA per week – roughly 21 minutes per day. The research looked at data for 11,989 people aged over 50, half of whom where women, from Norway, Sweden and the US, who had worn activity trackers which measured their MPVA. How long they spent sitting daily was also recorded. Over a five-year follow-up, 805 of the people died. Author Edvard Sagelv, from the Arctic University of Norway, told the PA news agency: “In our study, we found that only those people doing more than 12 hours per day sitting had a higher risk of death. Every minute higher MVPA showed a lower risk of death – meaning if people were doing less than 22 minutes (such as 10 minutes) there was still a lower risk of death. “However, doing 22 minutes eliminated the higher risk of death from sedentary time. This means that if doing 22 minutes or more per day, there was no excess risk from sedentary time. And, if doing more than 22 minutes per day, there was a lower risk of death overall. Basically, the more the better.” How can I get the best workout in 22 minutes? Less than half an hour a day to offset the negative effects of sitting for too long is good news for anyone who normally struggles to find time to exercise – but how can you make those 22 minutes really count? We asked a fitness pro for some suggestions… Compound exercises Ali Malik, personal trainer and founder of Fit Labs Kensington, suggested focusing on compound exercises. “Compound exercises are full-body exercises that engage with multiple muscle groups at the same time. When you are limited in time, it would be more beneficial to do a squat, for example, which engages your core, lumber spin and whole lower body, instead of a bicep curl, which doesn’t,” Malik said. “Push-ups are also great, as they engage your upper body muscles and core. If you are doing it on your knees, you use less of your legs, but a full push-up will be using your glutes and legs as well – engaging with more than one muscle group.” Planks are another great compound exercise, because “it’s predominately about your core but engages your full body, as you have to work hard to keep yourself stabilised”. Malik added: “People sometimes think dead lifts is an advanced exercise, but it’s not. Everyone does a does at least one everyday. For example, if you are picking up a bag from the floor, that’s a dead lift. It can be done with anything as light as two plastic bags filled with a water bottle each, but if you are in the gym you can use dumb bells and kettle bells.” Circuits For a well-rounded workout in 22 minutes, Malik also suggested a circuit based workout – starting with a three-minute warm-up. “This could include a cat cow stretch, a walk out [start standing up, then bend forwards and walk your body out in front of you using your hands, and then back up to standing], then jumping jacks to get your heart rate up and loosen your muscles.” Then for the circuits, it’s all about repeating multiple exercises in the same order. “I would do 10 squats, 10 press-ups and a 30-second plank. Then rest for 30 seconds, and then repeat that pattern six times. This is about 16 minutes of the workout,” said Malik. “But if you are feeling bored and would like to switch things up, you could do 10 lunges, 10 shoulder taps and leg raises instead.” Being efficient during a short workout is key, added Malik: “You don’t want to rush through the exercises to risk poor form, but you also don’t want to waste time with long five minute breaks.” Allow for a three-minute cool-down at the end. Malik explained: “It’s all about calming movements at this stage, to bring down your heart rate and relax your muscles. Start with a child pose, striking cobra – push your pelvis into the floor and then raise your chest, whilst applying pressure with both hands on either side of the body – then I would do a pigeon pose, where you have one leg out in front of you in a bent position and one leg behind you that is straight. This stretches your glute muscles.” What are the benefits? There are various benefits to exercises using this format. Malik said: “It will elevate your heart rate, put your muscles under tension to maintain and build strength, and help with your cardiovascular system.” Read More What crops will we be growing in the future, as climate change alters the landscape? As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss What you need to know about new research into treating cervical cancer How to do Halloween make up and still take care of your skin Which houseplants best suit your star sign? 5 of the hottest new perfume launches for autumn/winter

Welcome to Money Diaries where we are tackling the ever-present taboo that is money. We’re asking real people how they spend their hard-earned money during a seven-day period — and we’re tracking every last dollar.

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A-Level results day can be joyous for some – a time to celebrate their hard work and look forward to the next chapter of their life. For those who don’t get the grades they were expecting or hoping for, however opening the fateful envelope can spark a range of unpleasant emotions – shock, sadness, regret, and even shame. “Receiving your A-Level results, or any result at all, can be a tough moment in one’s journey, with the outcome possibly impacting one’s plans for the future,” says Dr Jeri Tikare, clinical psychologist at Kooth Digital Health. “Bearing this in mind, it’s easy to see how one can be left with tricky feelings if the results do not meet one’s expectations.” If your teen is unhappy with their results, they’re going to need your support in dealing with the disappointment and navigating their next steps. Psychology and education experts advise on how you can be there for your child on results day and beyond… Be empathetic On results day, it can be helpful to deal with the emotional fallout first, before discussing next steps, such as university or career options. “Make them aware that it is natural and possible to have a mixture of emotions – some of which could include sadness centred around the loss of their dreams of success, anxiety about what the future holds, anger at the self (‘I should have worked harder’), anger at others (‘They did not offer me enough help’), and other emotions,” says Tikare. Instead of brushing their reactions under the rug, try openly discussing and normalising whatever feelings arise. “We know that repressing our emotions can lead to heightened stress and anxiety,” says Tikare. “Recognising and acknowledging the emotions that the student is experiencing can serve as an initial step towards effectively addressing them.” Try to avoid cliches, says Catrin Owen, careers adviser for Working Wales: “Telling someone who’s worked incredibly hard for years towards getting these grades that ‘everything happens for a reason!’ can be like rubbing salt in a wound, and could cause them to become more upset with how their results have turned out.” Don’t make them feel worse On the other hand, recriminations aren’t likely to help. “Rather than focusing on any negativity about exam performance, chances to have revised harder or emphasising what they’ve missed out on, look at all the options and reassure them making a different plan isn’t the end of the world,” Owen adds. “It’s the start of their future, and there are so many opportunities for them to get excited about – whether that’s finding a different course or uni place, going into a different form of training like an apprenticeship, or deciding to enter the world of work now.” Offer guidance “Try to resist the urge to ‘save’ the young person,” Tikare says. “Let them know how proud you are of them, that it is not the end of the world and that despite the pain, things like this happen.” Instead of jumping in and telling your teen exactly what to do now, help them consider their next steps. “Now the initial emotions have passed, it’s time to make a plan,” says Owen. “Speaking to a professional can really help as they can give an objective and impartial view of the situation, and offer solutions you might not have considered yet. “Whether that’s speaking to your school about querying a grade, getting set up with clearing, or contacting a careers adviser – expert guidance can help take the weight off your shoulders as a parent and can reassure you that your child is getting the best help possible.” Signpost support If your teen is continuing to struggle in the weeks after results day, encourage them to seek further support if they need it. “It can be helpful for the student to reach out to trusted people around them, whether it’s a friend, family member, teacher, or counsellor,” says Tikare. “Having someone to talk to can provide emotional support and a listening ear. Remind them that they do not have to go through this alone.” And finally, Owen adds, “Focus on the positives – planning their future is exciting, even if there are curveballs.”

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Lando Norris wanted to turn the air blue following his accident with Lewis Hamilton at the Spanish Grand Prix – but stressed his compatriot did not do anything wrong. Norris started third after a fine performance in qualifying, but his race was over inside two corners when he drove into the back of Hamilton’s Mercedes. Norris was forced to pit for a new front wing, relegating him to the back of the field. The 23-year-old Briton eventually took the chequered flag in 17th place. Hamilton continued without damage, finishing runner-up to Max Verstappen. Asked what went through his mind following his first-lap prang, Norris said: “F***. Max [Verstappen] went off the track and a bit wide, so he had to bounce over the kerb at Turn 2. Everybody checked up and I was too close to Lewis to react and brake so it was just unlucky in my opinion, and a racing incident. “Lewis didn’t do anything wrong. I touched his wheel, nothing happened to him, maybe it made him quicker today.” Following a brief resurgence, McLaren are on something of a downward spiral. Norris has scored only a dozen points from the opening seven rounds, leaving him 11th in the standings. And the highly-rated Briton, who is under contract with McLaren until the end of 2025, painted a gloomy picture for the remainder of the campaign. “The pace was as expected as it was today which was bad,” he said. “I don’t think we expected anything else. “We were slow and we have been all year. Yesterday was a special day. Some of the good teams struggled and some of the worst teams did a better job. People made mistakes and we capitalised on that. “But we are clearly nowhere near as quick as the top-five teams so there is no point thinking about finishing in the points because we are not quick enough. “There are no new parts on the car. We had a upgrade in Baku and that was about it. It maybe brought us half-a-tenth to a tenth. “A lot of teams have brought upgrades to the last few races and we haven’t. We are not expecting anything more than we are doing and if we get in the points it is an amazing day but the expectation is that we won’t.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Max Verstappen tops rain-hit final practice for Spanish Grand Prix Lewis Hamilton toils in 12th as Max Verstappen and Red Bull dominate in Spain Fernando Alonso: Hamilton can win eighth title but Verstappen can break records

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