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

Tea enthusiasts are up in arms about a new teabag in the works from PG Tips, which promises to brew in just 60 seconds. While most tea fanatics reccommend brewing a cup of English breakfast tea for three to five minutes, the majority of people are too time-poor or impatient to let their teabag infuse for more than one minute. PG Tips hopes it has come up with a solution by investing £50m on a new a new blend and bag that infuses in just 60 seconds, a venture that has taken the company two years to develop. In its research, the PG Tips found that 85 per cent of tea drinkers leave the bag in to brew for under a minute, while a staggering 45 per cent bin their teabag after less than 30 seconds. Tea experts at the company have developed a new design that features a square bag with room for the leaves to infuse. It is designed to not fold over on itself, which is said to improve the overall taste of the tea. If the bag folds, the leaves don’t have room to expand and can leave the tea lacking flavour. The company claims its new blend has the “perfect particle size” for a quick cuppa. The new blend is grown at high altitudes in Kenya and Rwanda, which the brand claims provides a better taste. However, some tea fanatics are not convinced. Jane Pettigrew, course director at the UK Tea Academy toldThe Times that the time taken for brewing is a key part of a tea break ritual, and rapid teabags, like PG Tips’s new creation, are an abhorrence. “We relish the three or four minutes it takes to brew a real cup of tea and benefit from the zen-like spirit of tea – the slow brewing of tea creates a magical few minutes in a busy, sometimes frantic day,” Pettigrew told the publication. “I really abhor this kind of ‘innovation’. It is not progress but a massive retrograde step backwards in what tea should be.” More than 100 million cups of tea are made every day in Britain, and 97.5 per cent of those are brewed from a bag, rather than made from loose-leaf variety, according to the UK Tea and Infusions Association. PG Tips has also announced that its 60-second teabag will be using more sustainable packaging and designed to have no plastic wrapping. It is said to be fully recyclable, and 33 per cent more compact than the current box. Liam McNamara, PG Tips General Manager, UK and Ireland told MailOnline: “We are immensely proud of the fact that British tea drinkers already enjoy five billion cups of PG Tips every year. “However, our tea-drinking habits and tastes are evolving. “With that in mind, our expert tea blenders have spent two years developing a new and better blend that delivers high quality taste to tea lovers. Our new PG Tips blend means consumers can expect a quicker infusion and a brighter, smoother, more consistent cup of tea that is full of flavour every single time, even for the nation’s impatient tea drinkers.” Read More Cats given vegan diets ‘have better health outcomes’, study claims We tested Jamie Oliver’s new cookbook and here’s our honest review Three ways to pimp up university student classics London’s best new restaurants from the past 12 months ‘Fried rice syndrome’: Dietitians warn against eating food left at room temperature The dish that defines me: Michele Pascarella’s Neapolitan ragu

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Kanye 'Ye' West and his rumoured wife Bianca Censori have caused a stir in recent weeks with a series of risqué outfits while travelling Italy. In the latest string of photos, the pair were spotted enjoying a shopping day in Florence. The snaps show the rapper donning his usual all-black attire, including a tee, pants, a hood – and no shoes. Censori, a former Yeezy employee, was seen wearing a sheer, nude bandeau top paired with a pair of black shorts and heels. It comes after Censori was spotted holding a pillow on a day out in Italy after locals complained about her "offensive" outfits. The photos were shared on X/Twitter, with one writing: "How completely ridiculous these people are. Put on some clothes and then you won’t have to take a hotel room cushion out sightseeing with you - and you even get your arms free! Novel concept." Another added: "Kanye & Bianca Censori are unhinged. Someone ought to stage an intervention. Wearing a pillow? Him walking in socks?" The pair were previously banned from a Venice boat company after West exposed his bare bottom to onlookers, while Censori rested her head on his lap. Venezia Turismo Motoscafi has since revealed the couple will "no longer be welcome" on any of their boats. In a statement, the company said staff were "completely unaware" West had dropped his pants, as they were focusing on water traffic. A source for the Venice Police told the Daily Mail : "There are standards of public decorum that have to be followed by tourists and locals alike and any breaches are severely punished. The images of West with his trousers down while in a taxi as he and his partner crossed the lagoon were seen all over the globe." Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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