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Fitting in a workout when you have a busy life can be hugely challenging. But what if you set the alarm just ever so slightly earlier and nailed it first thing? “Morning exercise can improve productivity and focus, boost energy levels and help you maintain better posture,” says PT and fitness expert, Laura Williams. “And whether you spend the day at your desk or on your feet, working the muscles of the core is an important addition to any exercise routine,” she continues. “Weak core muscles can make it easier to pick up poor posture habits that might lead to aches and pains. A weak core can also leave you more vulnerable to injury. “A strong core, on the other hand, not only makes everyday movements easier, it improves stability and can improve sporting performance.” Add this short routine to your morning run or walk, or try as a standalone workout before heading into the day. Bird Dog Why: Helps strengthen the muscles of the back and core, and improves stability. How: From an all fours position, lift one leg and opposite arm in the air and briefly hold. Maintain a straight spine. Do 12 repetitions. Tip: Avoid lifting your arm and leg too high (this will help you maintain a flat back). Single-Leg Stretch Why: Works the abdominal muscles. How: From a lying position, lift your head and shoulders off the floor. Bend your leg and bring your knee towards your head, placing hands either side of your knee. Extend the other leg out in front of you a few inches off the floor. Switch sides. Do 10 repetitions. Tip: Place your head down if you feel this in your neck. Leg Pull-Down Why: Strengthens upper body, core, thigh and calf muscles. How: From a push-up position with weight on your hands and balls of feet, lift one leg into the air just below hip height. Change sides. Do 10 repetitions. Tip: Avoid lifting your leg too high. Keep your spine straight and your hips still. (Modifed) Roll-up Why: Helps strengthen core muscles, and the muscles at the front of the hips. How: Sit with legs bent, feet flat on the floor and arms outstretched at shoulder height. Drawing the stomach back towards the spine (but without holding your breath) roll slowly back a little way towards the floor, before returning to your starting position. Do 3-5 repetitions. Tip: Place hands behind knees for added support as you roll.

Dementia UK and The Menopause Charity have published advice on the crossover symptoms of both young onset dementia and menopause, after former TV presenter Fiona Phillips disclosed her Alzheimer’s diagnosis. The shared symptoms mean that it is difficult for some women to spot the signs of dementia and Alzheimer’s, and instead mistake those symptoms for menopause. It comes as Phillips has revealed that she has been diagnosed with Alzheimer’s, the most common type of dementia, at the age of 62. The former breakfast TV presenter first noticed symptoms of “crippling anxiety” and “brain fog”, but since Phillips had not experienced this before, she and her family thought it might be menopausal symptoms. After undergoing Hormone Therapy Treatment (HRT) to alleviate her menopausal symptoms, Phillips’s brain fog remained. This prompted Phillips and her husband to seek further help, including months of cognitive tests before a lumbar puncture to assess spinal fluid revealed she had Alzheimer’s. Dementia is an umbrella term for a range of progressive conditions that affect the brain, while Alzheimer’s is a specific disease. Paul Edwards, Director of Clinical Services at Dementia UK, said in a statement that many people are unaware of the shared symptoms of the conditions. “For some women, dementia and Alzheimer’s symptoms may develop at the same time as the perimenopause or menopause which can bring additional challenges when it comes to seeking a diagnosis,” he explained. Dementia UK and The Menopause Charity have worked together to create an information leaflet on the similarities and differences between young onset dementia and menopause and perimenopause. While dementia is most common in people over the age of 65, an estimated 70,800 people in the UK are living with young onset dementia, where symptoms begin before 65. Common menopause symptoms include changes in periods, hot flashes, fatigue, mood changes, anxiety, stress, brain fog, vaginal dryness and more. Brain fog is a very common menopause symptom, and women often say that their brains feel like “cotton wool” while experiencing it. The symptom can make it difficult to recall words, complete multiple tasks or find themselves losing things. This can affect concentration, word-finding, memory and multitasking, impacting their emotions and overall well being day to day. Since these symptoms may also occur in dementia, some women become concerned that they are showing signs of young onset dementia. According to Dementia UK, though, brain fog is not typically the first symptom of dementia, so there are other initial signs to be aware of if you are concerned about dementia or Alzheimer’s. Early signs of dementia are more likely to be changes in vision and spatial awareness, language problems and changes in behaviour. It is typical that family members, friends and work colleagues may notice these changes first, often before the person themselves. Both Dementia UK and The Menopause Charity advise that because it is difficult to know what these symptoms are being caused by, it is important to see a GP to address any concerns. For more information, you can access an information leaflet produced by both charities here. If you would like to speak to a dementia specialist Admiral Nurse about young onset dementia and perimenopause or menopause, or any other aspect of dementia, can call our free Helpline on 0800 888 6678 or by emailing helpline@dementiauk.org. Read More Fiona Phillips, 62, reveals she has Alzheimer’s disease Fiona Phillips explains why she hid Alzheimer’s diagnosis from her children Woman exits plane after tirade about passenger who is ‘not real’: ‘Final Destination vibes’ Fiona Phillips Alzheimer’s diagnosis at 62: 7 ways to reduce your risk Fiona Phillips explains why she hid Alzheimer’s diagnosis from her children Fiona Phillips, 62, reveals she has Alzheimer’s disease

Charles Leclerc insists he would “love to stay” at Ferrari for the foreseeable future but insists extending his contract beyond 2024 is not a “priority” at the moment. Leclerc joined Ferrari in 2019 from Alfa Romeo and made an immediate impression on the tifosi fanbase, winning their home Italian Grand Prix at Monza as well as the Belgian Grand Prix in Spa. After a few forlorn years, 2022 saw the Scuderia challenge at the top again – with Leclerc winning two of the first three races – before Red Bull stole a march and cruised to championship glory as Ferrari saw their tilt fade away due to reliability and strategic errors. This season has seen Ferrari, if anything, take a step backwards and as a result Leclerc has been linked with a move to Mercedes – even in a potentially astonishing swap deal with Lewis Hamilton – but the Monegasque driver was keen to emphasise his heart remains with Ferrari. “I have always loved Ferrari and I would love to stay,” he told the BBC. "I’ve always made it very clear that my goal is to try to be a world champion, but firstly with Ferrari. I know how difficult it is. We are not in the easiest situation. There is a big gap to fill to get to Red Bull’s level but Ferrari has helped me before I got into F1, believed in me and put me into the Ferrari seat very early on, and it’s always a team that I’ve loved. "My priority is to win with Ferrari and it is not my worry whether I won’t achieve it or whatever. We just need to work on the team and try to improve it as much as possible, and I hope that I can achieve that one day." Leclerc has a contract with Ferrari until the end of the 2024 season but insists a long-term extension is not in his or the team’s thinking right now. "Honestly, I am not in a rush,” he said. “I don’t think Ferrari’s priority is signing me at the moment, which is understandable because we are all just focused on trying to have the best race car possible as quickly as possible.” Leclerc has not won a race since last July in Austria, with his best finish this year two third-place podiums in Azerbaijan and Belgium. The 25-year-old is sixth in the driver standings on 99 points, a mammoth of 240 points behind runaway championship leader Max Verstappen. “We expected a good step forward [this year],” he added. "But unfortunately Red Bull had done twice the step, especially in the race, and that was just not good enough from our side. I don’t think we underachieved. I think just the targets were not the right ones." Leclerc and his team-mate Carlos Sainz will be eyeing a strong showing at Ferrari’s home race, the Italian Grand Prix, at Monza this weekend. Read More How does Max Verstappen’s win-streak compare to fellow record-holder Sebastian Vettel’s? F2 champion Felipe Drugovich to feature for Aston Martin at Italian Grand Prix Toto Wolff insists George Russell’s loss of form is a ‘myth’ How does Verstappen’s win-streak compare to fellow record-holder Vettel’s? F2 champion Felipe Drugovich to feature for Aston Martin at Italian Grand Prix Toto Wolff insists George Russell’s loss of form is a ‘myth’

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