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

As revealed by TV presenter Fiona Phillips this week, anxiety and brain fog could be symptoms of Alzheimer’s disease – but people are being warned of another lesser-known symptom that could affect drivers the most. It comes after the former breakfast TV host, 62, spoke publicly for the first time about her Alzheimer’s disease diagnosis, which she received 18 months ago. Phillips, who is currently taking part in a drug trial that is hoped could revolutionise treatment for the illness, said she wishes to end the stigma surrounding Alzheimer’s. According to the Alzheimer’s Association, one of the symptoms that could be related to the onset of the disease is trouble understanding visual images and spatial relationships. It said: “For some people, having vision problems is a sign of Alzheimer’s. This may lead to difficulty with balance or trouble reading. “They may also have problems judging distance and determining colour or contrast, causing issues with driving.” This is not the same as having vision problems or changes related to cataracts, which is a typical age-related change. Other early signs and symptoms highlighted by the organisation include memory loss that disrupts everyday activities, such as forgetting information that one only recently learned; experiencing challenges in planning or solving problems; having difficulty taking tasks that are usually familiar; and losing track of dates, seasons or the passage of time. People living with Alzheimer’s may also develop new problems with words in speaking or writing, and may have trouble following or joining a conversation. Misplacing objects and losing the ability to go over their steps to find something is also a common sign of early disease, as is poorer judgement and withdrawal from work or social activities. Phillips said she began to realise something was wrong when she developed “crippling anxiety” towards the end of 2021 and initially thought it was related to menopause. She was put on HRT to treat menopause symptoms, which led to some improvement, however, Phillips’ “brain fog remained”, her husband Martin Frizell said. After months of cognitive tests and a lumbar puncture to asses spinal fluid, Phillips was diagnosed with Alzheimer’s disease. She told The Mirror: “This disease has ravaged my family and now it has come for me. And all over the country there are people of all different ages whose lives are being affected by it – it’s heartbreaking. “I just hope I can help find a cure which might make things better for others in the future.” She is taking part in a medical trial at University College Hospital (UCH) for a drug called Miridesap, which is administered three times a day with tiny needles. Scientists hope the drug can slow or even reverse the disease. Phillips added: “There is still an issue with this disease that the public thinks of old people, bending over a stick, talking to themselves. “But I’m still here, getting out and about, meeting friends for coffee, going for dinner with Martin and walking every day.” In 2022, dementia and Alzheimer’s were named by the Office for National Statistics as the leading cause of death in the UK. Last year, they accounted for 65,967 deaths, up from 61,250 the year before. Read More The Barbie press tour has finally rescued Margot Robbie’s red carpet reputation Woman exits plane after tirade about passenger who is ‘not real’: ‘Final Destination vibes’ Fans mistake Jennifer Garner and Ben Affleck’s daughter Violet, 17, for her mother in new photos

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A chequered history has created a beautiful mess of contrasting neighbourhoods in Hanoi. There’s the labyrinthine Old Quarter; tree-studded French Quarter; lake-filled Tay Ho District; and the glistening modernity of the rapidly developing westside precincts. Meaning there is something for everyone. This fast-paced city (Vietnam’s capital) has everything from a fantastic food scene – in our Hanoi city guide, our writer recommends a banh mi sandwich as a great place to start – to plenty of green space for when the honking scooters get too much. But whether you’re here to take an eco-cruise along the Mekong River or want to visit Hanoi’s historic sites – such as the Ho Chi Minh Mausoleum, the final resting place of the man referred to as “Uncle Ho” – you’ll want the perfect hotel to rest your head. Fortunately, accommodation options are spread throughout this southeast Asia city, so, you can pair your personality with the neighbourhood. From boutique charm squeezed into the Old City, to spacious modern creations from award-winning architects, there’s an option for all tastes. The best hotels in Hanoi are: Best hotel for culture vultures: Hotel de l’Opera Hanoi MGallery Best hotel for the Old Quarter experience: The Chi Boutique Hotel Best hotel for romantic getaways: Silk Path Boutique Hotel Hanoi Best hotel for art-lovers: Apricot Hotel Best hotel for sunset cocktails: Pan Pacific Hanoi Best hotel for lake views: InterContinental West Lake Hanoi Best hotel for family getaways: Elegant Suites Westlake Best hotel for mixing business and pleasure: Lotte Hotel Hanoi Best hotel for the celebrity guestbook: Sofitel Legend Metropole Best hotel for culture vultures: Hotel de l’Opera Hanoi MGallery Neighbourhood: French Quarter As the name suggests, Hotel de l’Opera Hanoi is a stone’s throw from the Hanoi Opera House, a wedding cake structure built during the French colonial period and modelled on Paris’s Palais Garnier. This lavish hotel, with colourful rooms and a courtyard cafe, rests on Trang Tien Street, which connects the opera house with Hoan Kiem Lake. The hotel is part of the MGallery Collection, managed by Accor. An eye-catching Art Deco building across the street houses L’Espace, a French cultural centre, while the Vietnamese Women Museum is just around the corner. Best hotel for the Old Quarter experience: The Chi Boutique Hotel Neighbourhood: Old Quarter The Chi Boutique Hotel couldn’t be better placed for absorbing the cluttered atmosphere of Hanoi’s fabled Old Quarter. But despite its sardine-tin location, most rooms are refreshingly spacious, with trendy (sometimes daring) design features and chic bathrooms with bathtubs. A hip rooftop bar offering fresh angles of Hanoi’s iconic St Joseph’s Cathedral is a highlight, but The Chi’s location, just steps from some of Hanoi’s trendiest shops and restaurants, including fashion boutique Chula Fashion and artisanal restaurant TUNG, is the cherry on the cake. Best hotel for romantic getaways: Silk Path Boutique Hotel Hanoi Neighbourhood: Hoan Kiem Lake Walk out from this boutique treasure and find Hoan Kiem Lake resting right on your doorstep. Located within one of Hanoi’s characteristic “tube houses” – narrow buildings designed to allow road access for as many families as possible – rooms are typically tight, but comfortable. The hotel comes into its own on Saturday and Sunday, when the temporarily pedestrianised lake road erupts into a frenzied playground of toddlers driving miniature Ferraris and teenage dance troupes filming their next big hit. Front-facing executive rooms offer views of the lake, while solid triple glazing keeps out any noise disturbance – a necessity during weekends. Best hotel for art-lovers: Apricot Hotel Neighbourhood: Hoan Kiem Lake From the outside, Apricot Hotel may look like any other luxury city property, but drift through the entrance, ignoring the gaudy chandelier, to gaze at magnificent pieces of art that adorn a dazzling lobby. The art-loving owners have adopted the hotel to display their sought-after collection of paintings and sculptures from well-known Vietnamese artists. Bright and airy rooms, also decorated with local art pieces, serve as a calm escape from the outside bustle, while the broad rooftop swimming pool and sky bar are additional perks. Best hotel for sunset cocktails: Pan Pacific Hanoi Neighbourhood: Truc Bach If you like your sunsets dramatic and your cocktails colourful, the Pan Pacific Hanoi never fails to impress (unless it’s cloudy). The Summit is the hotel’s pride and joy; a west-facing sky bar offering spellbinding views over the twin lakes of West Lake and Truc Bach, elegantly partitioned by tree-lined Thanh Nien Street and Tran Quoc Pagoda. This is Hanoi’s best view, so it’s worth making the trip to The Summit even if you’re not staying in the hotel. If you do decide to stay, you’ll encounter near-equivalent views from the tasteful rooms. The hotel is also situated in Truc Bach, one of Hanoi’s most charming lakeside neighbourhoods, and perfect for a morning stroll. Best hotel for lake views: InterContinental West Lake Hanoi Neighbourhood: West Lake Swap a cacophony of motorbike horns for the soothing sounds of lapping water at InterContinental West Lake Hanoi. The “over-water” rooms are particularly appealing, as they fan out on small man-made islets from the central sunset bar. After watching the sun sink over the water and enjoying one too many cocktails, you can stagger back to your room in just a couple of lurches. The hotel is within easy reach of Hanoi’s best international restaurants and cafes, such as Argentinian steakhouse El Gaucho and Australian-owned coffee specialists Maison de Tet Decor. Best hotel for family getaways: Elegant Suites Westlake Neighbourhood: West Lake In Hanoi for more than a few days? Consider a serviced apartment right in the middle of the city’s expat enclave, walking distance from international restaurants, cafes, bars and, more recently, a cinema. All rooms enjoy a living room space, small kitchen, dining area and balconies – most with views of West Lake. There’s a range of room types depending on the size of your party, from single-room studios to three-bedroom suites, and you’ll have access to a capacious pool and fitness room to boot. Best hotel for mixing business and pleasure: Lotte Hotel Hanoi Neighbourhood: New central business district Hoan Kiem Lake may be Hanoi’s heart and soul, but the Lotte Centre Hanoi building, at the crossroads of two of Hanoi’s main traffic arteries, is increasingly thought of as the city’s central point. Occupying the upper tier of this 65-floor skyscraper, all the Lotte Hotel Hanoi rooms offer spellbinding views whatever the direction: West Lake to the north, the old city to the east and the new business district to the southwest. The variation in viewpoints reflects the ideal location, especially if you’re mixing business with pleasure – everywhere you could possibly want to be is no more than 15 minutes by cab. Best hotel for architecture enthusiasts: JW Marriot Hotel Hanoi Neighbourhood: French Quarter On the lookout for something completely different? Journey to the west to uncover Hanoi’s newest precinct and the city’s most dazzling contribution to contemporary architecture: the JW Marriot Hotel Hanoi. Extravagance is served up in buckets, with crisply designed rooms and various private lounges spread throughout the hotel. Plus, there are no fewer than six fabulous restaurants, including French Grill, serving (you guessed it) fine French food, and John Anthony Cantonese Grill & Dim Sum, which specialises in Cantonese cuisine. JZ Best hotel for the celebrity guestbook: Sofitel Legend Metropole Neighbourhood: The French Quarter If you’re after luxury with a healthy injection of heritage, look no further than The Sofitel Legend Metropole in Hanoi’s French Quarter. It became the first five-star hotel in Asia when it was built in 1901 and has welcomed celebrities through its Belle Epoque doors ever since (it’s where Charlie Chaplin spent his honeymoon). With several bars and restaurants, a tranquil swimming pool and spa, and staff that cater to your every whim with a smile, you’ll be hard-pressed to leave the French colonial environs – though the central location means a street food tour is never too far away. Choose between the original Indochinese or modern wings – and be sure to tour the bunker built during the American War. HH Read more of our hotel reviews: Best Cape Town hotels Where to stay in Dubai The USA’s best hotels Read more about Asia travel: Thailand travel guide: Everything you need to know Asia’s most cycling-friendly cities The best Japanese destination swaps Read More The best countries to travel to in southeast Asia Vietnam travel guide: Everything you need to know before you go The 10 best UK city breaks for a weekend trip in 2023 Best UK hotels 2023: Where to stay for a luxury or affordable break Why this Moroccan mountain town should be your next short break The best wild swimming stays in the UK

LOS ANGELES--(BUSINESS WIRE)--Jul 6, 2023--

It’s one of the golden rules of summer: everyone feels better with a tan. Whether your tan is from soaking up the rays or from a bottle, you’ll likely want it to linger as long as possible. Luckily, there are plenty of things you can do – before and after getting a tan – to prolong your glow. Of course, if your tan is from the sun, it’s important to be careful with UV rays. “Sunscreen is your best friend when it comes to safeguarding your skin from harmful UV rays. Choose a broad-spectrum sunscreen with an SPF of 40 or higher and apply it generously to all exposed areas of your body. Reapply every two hours, especially after swimming or sweating,” advises skincare formulator and founder of Skin Masterclass, Cigdem Kemal Yilmaz. “Seek shade during peak hours, typically between 12pm and 3pm, and wear protective clothing such as hats and sunglasses.” Real or fake, how can you make your summer tan last longer? Prep your skin beforehand The golden rule of tanning? “Exfoliate before you tan,” says Rachael Robertson, skincare specialist and founder of Bedew Skin. “This will remove the dead skin cells on the outermost layer of the skin giving you a fresh base to work with. Remember that the skin sheds naturally so if you do this before you tan, those outermost cells will stick around longer and so will your tan.” It’s then important to cleanse and moisturise your skin. Robertson says: “Wash thoroughly with your favourite body wash (look for products that are moisturising as this will help hold your tan) when you jump out [the shower] apply moisturiser to slightly damp skin, paying close attention to the backs of the arms, elbows, feet, knees and hands. “If you usually use a body oil, skip it if you are preparing to tan as this can break it down quicker if it’s fake, and may cause burning if it’s real.” Kimberley Medd, head of clinic at Face the Future, recommends moisturising at least 24 hours before applying fake tan. “Any closer, and you can affect the efficacy of the tan as the moisturiser will act as a skin barrier, meaning your tanning product may find it harder to penetrate the skin,” she says. Aveeno Skin Renewal Gentle Body Scrub, £9.99, Boots I Am Proud Sami The Duck Scalp & Body Brush, £8.95 Moisturise afterwards “The best ingredients to prolong your tan are those that moisturise and hydrate, such as squalene, shea butter, vitamin E and glycerin,” says Robertson. Yilmaz agrees with the idea of keeping your skin as hydrated as possible post-tan. “Regularly moisturising your body and face helps maintain optimal skin health and prevents dryness, flakiness, and premature ageing,” she says. “I suggest going for moisturisers that contain ingredients like niacinamide, hyaluronic acid and glycerin, which help retain moisture and provide a plump, radiant appearance.” If you have been in the sun, hydration is even more crucial, Yilmaz says: “After a day of sun exposure, treat your skin with a hydrating after-sun lotion with aloe vera and allantoin to sooth the skin and replenish lost moisture.” And if you want to cheat the system a bit, Robertson adds: “A great tip is to top your tan up with a gradual tanning moisturiser each day so you get the benefits of the moisturising ingredients and a sneaky top-up.” Perricone MD High Potency Hyaluronic Intensive Body Therapy, £51 Arran Apothecary Aloe Vera Body Lotion, £14.50 Bondi Sands Skin Illuminator Gradual Tanning Lotion, £13.99 Don’t strip away your tan “To extend the lifespan of your summer tan, keep your skin moisturised using a lightweight, non-greasy lotion,” says Yilmaz. “Avoid prolonged exposure to chlorinated water as it can fade your tan faster.” If you’ve fake tanned, Medd says: “You should wait three to four days after tan application before you exfoliate to avoid the tan becoming patchy or fading. Exfoliating is a key part of keeping an even, buildable tan as you’re able to remove the dead skin cells for reapplication.” Consider your diet Did you know a healthy diet and drinking plenty of water could help prolong your summer glow? “A balanced diet rich in antioxidants, vitamins, and minerals promotes skin health and radiance,” Yilmaz notes. “I suggest incorporating fruits and vegetables like berries, tomatoes, spinach and kale into your meals, as they contain essential nutrients that protect against sun damage and nourish your skin from within. She continues: “Drink plenty of water to keep your skin hydrated from the inside out. Proper hydration not only helps maintain the elasticity of your skin but also aids in detoxification, ensuring a healthy and vibrant complexion. Aim for at least eight glasses of water per day, and increase your intake when spending time in the sun.”

As you can probably tell by all the grad party invitations plastering your fridge, it's

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.