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Thinking of using an activity tracker to achieve your exercise goals? Here’s where it can help – and where it probably won’t

<p><em><a href="https://theconversation.com/profiles/corneel-vandelanotte-209636">Corneel Vandelanotte</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p>It’s that time of year when many people are getting started on their resolutions for the year ahead. Doing more physical activity is a popular and <a href="https://link.springer.com/article/10.1007/s13668-016-0175-5">worthwhile</a> goal.</p> <p>If you’re hoping to be more active in 2024, perhaps you’ve invested in an activity tracker, or you’re considering buying one.</p> <p>But what are the benefits of activity trackers? And will a basic tracker do the trick, or do you need a fancy one with lots of features? Let’s take a look.</p> <h2>Why use an activity tracker?</h2> <p>One of the <a href="https://doi.org/10.1186/s12966-020-01001-x">most powerful predictors</a> for being active is whether or not <a href="https://www.sciencedirect.com/science/article/abs/pii/S0140673621026301">you are monitoring</a> how active you are.</p> <p>Most people have a vague idea of how active they are, but this is inaccurate a lot of the time. Once people consciously start to keep track of how much activity they do, they often realise it’s less than what they thought, and this motivates them to be more active.</p> <p>You can self-monitor without an activity tracker (just by writing down what you do), but this method is hard to keep up in the long run and it’s also a lot less accurate compared to devices that track your every move 24/7.</p> <p>By tracking steps or “activity minutes” you can ascertain whether or not you are meeting the <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">physical activity guidelines</a> (150 minutes of moderate to vigorous physical activity per week).</p> <p>It also allows you to track how you’re progressing with any personal activity goals, and view your progress over time. All this would be difficult without an activity tracker.</p> <p>Research has shown the most popular brands of activity trackers are generally reliable when it comes to tracking basic measures such as <a href="https://doi.org/10.2196/18694">steps</a> and <a href="https://doi.org/10.1123/jmpb.2019-0072">activity minutes</a>.</p> <h2>But wait, there’s more</h2> <p>Many activity trackers on the market nowadays track a range of other measures which their manufacturers promote as important in monitoring health and fitness. But is this really the case? Let’s look at some of these.</p> <p><strong>Resting heart rate</strong></p> <p>This is your heart rate at rest, which is normally somewhere <a href="https://www.healthdirect.gov.au/resting-heart-rate">between 60 and 100 beats per minute</a>. Your resting heart rate will gradually go down as you become fitter, especially if you’re doing a lot of high-intensity exercise. Your risk of dying of any cause (all-cause mortality) is much lower when you have a <a href="https://pubmed.ncbi.nlm.nih.gov/28552551/">low resting heart rate</a>.</p> <p>So, it is useful to keep an eye on your resting heart rate. Activity trackers are pretty good at tracking it, but you can also easily measure your heart rate by monitoring your pulse and using a stopwatch.</p> <p><strong>Heart rate during exercise</strong></p> <p>Activity trackers will also measure your heart rate when you’re active. To improve fitness efficiently, professional athletes focus on having their heart rate in certain “<a href="https://chhs.source.colostate.edu/how-to-target-heart-rate-training-zones-effectively/">zones</a>” when they’re exercising – so knowing their heart rate during exercise is important.</p> <p>But if you just want to be more active and healthier, without a specific training goal in mind, you can exercise at a level that feels good to you and not worry about your heart rate during activity. The <a href="https://doi.org/10.1097/HCO.0000000000000437">most important thing</a> is that you’re being active.</p> <p>Also, a dedicated heart rate monitor with a strap around your chest will do a much better job at measuring your actual heart rate <a href="https://doi.org/10.1038/s41746-020-0226-6">compared</a> to an activity tracker worn around your wrist.</p> <p><strong>Maximal heart rate</strong></p> <p>This is the hardest your heart could beat when you’re active, not something you could sustain very long. Your maximal heart rate is not influenced by how much exercise you do, or your fitness level.</p> <p>Most activity trackers <a href="https://jamanetwork.com/journals/jamacardiology/article-abstract/2566167">don’t measure it accurately</a> anyway, so you might as well forget about this one.</p> <p><strong>VO₂max</strong></p> <p>Your muscles need oxygen to work. The more oxygen your body can process, the harder you can work, and therefore the fitter you are.</p> <p>VO₂max is the volume (V) of oxygen (O₂) we could breathe maximally (max) over a one minute interval, expressed as millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). Inactive women and men would have a VO₂max lower than 30 and 40 ml/kg/min, respectively. A reasonably good VO₂max would be mid thirties and higher for women and mid forties and higher for men.</p> <p>VO₂max is another measure of fitness that <a href="https://doi.org/10.1001/jamanetworkopen.2018.3605">correlates well</a> with all-cause mortality: the higher it is, the lower your risk of dying.</p> <p>For athletes, VO₂max is usually measured in a lab on a treadmill while wearing a mask that measures oxygen consumption. Activity trackers instead look at your running speed (using a GPS chip) and your heart rate and compare these measures to values from other people.</p> <p>If you can run fast with a low heart rate your tracker will assume you are relatively fit, resulting in a higher VO₂max. These estimates are <a href="https://doi.org/10.1007/s40279-021-01639-y">not very accurate</a> as they are based on lots of assumptions. However, the error of the measurement is reasonably consistent. This means if your VO₂max is gradually increasing, you are likely to be getting fitter.</p> <p>So what’s the take-home message? Focus on how many steps you take every day or the number of activity minutes you achieve. Even a basic activity tracker will measure these factors relatively accurately. There is no real need to track other measures and pay more for an activity tracker that records them, unless you are getting really serious about exercise.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219235/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/corneel-vandelanotte-209636">Corneel Vandelanotte</a>, Professorial Research Fellow: Physical Activity and Health, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/thinking-of-using-an-activity-tracker-to-achieve-your-exercise-goals-heres-where-it-can-help-and-where-it-probably-wont-219235">original article</a>.</em></p>

Body

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“Most reviewed bucket in bucket history”: Bizarre Bunnings buy achieves legendary status

<p dir="ltr">Everyone knows that a good review can make or break a product, but for Bunnings, some particularly enthusiastic reviewers have done more than just get their bucket’s name out there - they’ve established a new legend.</p> <p dir="ltr">The Bunnings-branded 20L Pail Bucket, which sells for $8, is now even considered to be the “most reviewed bucket in bucket history”. And if the feedback from its top fans is anything to go by, it’s all for good reason.</p> <p dir="ltr">“Wow. The legends are true,” one declared. “This bucket does far more than just bucket. Paired together with a set of drumsticks, these make fantastic drums … Do yourself a favour and buy a whole set so you can have drumming parties with a group of friends out the back with a few beers and some snags on the barbie.”</p> <p dir="ltr">And as another wrote, “attention, fellow bucket enthusiasts! Feast your eyes upon the legendary Bunnings 20L Bucket, a miraculous marvel that puts all other buckets to shame … Prepare for bucket greatness, my friends. The Bunnings 20L Bucket is here to show you what a real bucket is capable of. Bow down to the bucket supremacy and embrace the bucket revolution! Your world will never be the same again. Bucket on, my comrades!”</p> <p dir="ltr">One wrote up their success using the bucket in a practical manner, titling their take as “the bucket to end all buckets”. </p> <p dir="ltr">One proud bucket owner took a slightly different approach, sharing the tale of their noble pail when they wrote that “once upon a time, there was a humble bucket named Bertie. Bertie the Bunnings Bucket, lived in a small shed in the backyard of a cosy cottage. Every day, Bertie eagerly awaited his owner, a retired landscaper named Gus, to fill him with water. Bertie took pride in nourishing the vibrant flowers and lush plants in the garden. </p> <p dir="ltr">“Over time, Bertie became more than just a vessel; he became a symbol of growth and the beauty that can bloom with a little care.”</p> <p dir="ltr">Another wrote a poem that went a little something like “oh Bunnings buckets, sturdy and strong. So useful for tasks all day long. For gardening, cleaning, and DIY too. There's nothing these buckets can't do … Oh Bunnings buckets, you're the best. Easy to use and always impressed. With you by my side, I can't go wrong. My go-to tool, all day long!”</p> <p dir="ltr">“I purchased this because it was on my bucket list,” shared one fan of puns and buckets alike. “I was so excited I couldn’t keep a lid on it.”</p> <p dir="ltr">And even for those who couldn’t yet fork out the $8 to take the life-changing item home, respect was in the air, with one writing that they would keep saving because “this is THE Bunnings bucket. The bucket. All my mates have one, even my flash neighbours have one. It's a statement bucket.”</p> <p dir="ltr">A labrador, who goes by Tim Tam, even had their humans leave a positive message on their behalf, declaring that “my hoo mans took me to Bunnings and brought me 2 of these buckets, they are my favourite … every day I am excited to see the bucket!”</p> <p dir="ltr">And as one shopper put it quite simply, “it’s a bucket that buckets”. </p> <p dir="ltr"><em>Images: Bunnings</em></p>

Home & Garden

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From radical to reactionary: the achievements and legacy of the influential artist John Olsen

<p>After media outlets breathlessly described the late John Olsen as a “<a href="https://fb.watch/jSdCoR-2GN/">genius</a>”, I found myself humming The Chasers’ <a href="https://www.youtube.com/watch?v=dXHleozgQ18">Eulogy Song</a>. </p> <p>This is perhaps a bit unfair, but the hyperbole surrounding Olsen’s death seems to have crowded out any assessment of his real and lasting achievements as an artist. There is a danger here. </p> <p>Hyperbole invites a reaction, which is not always kind. It is still hard to have a dispassionate discussion on the merits (and otherwise) of <a href="https://www.smh.com.au/national/nsw/from-the-archives-1969-norman-lindsay-dies-20191112-p539sa.html">Norman Lindsay</a>, an artist often called a genius in his lifetime.</p> <h2>John Olsen and Australian art</h2> <p>To understand Olsen, and his importance to Australian art, it is important to give some context. He emerged from that generation of Australians whose childhood was coloured by the deprivations of the second world war, and whose adolescent experience was of an expanding, changing Australia. </p> <p>War meant that he finished school as a boarder at St Josephs Hunters Hill, while his father fought in the Middle East and New Guinea and his mother and sister moved to Yass in rural New South Wales.</p> <p>His ability to draw meant that he escaped the tedium of a clerical job by becoming a freelance cartoonist while moving between a number of different art schools, including Julian Ashtons, Dattilo Rubio, East Sydney Tech and <a href="https://adb.anu.edu.au/biography/orban-desiderius-dezso-14658">Desiderius Orban</a>’s studio. As with other young artists of his generation, he was especially influenced by the experimental approach and intellectual rigour of <a href="https://adb.anu.edu.au/biography/passmore-john-richard-15023">John Passmore</a>.</p> <p>He found visual stimulation in <a href="https://www.carlplate.com/">Carl Plate</a>’s Notanda Gallery in Rowe Street, a rare source of information on modern art at the time. Rowe Street was the creative hub for many artists, writers and serious drinkers who later became known as “The Push”. The informal exposure to new ideas on art, literature, food, wine and great conversation was more effective than a university. He learned about Kandinsky, Klee, the beauty of a wandering line, the poetry of Dylan Thomas and T.S. Eliot.</p> <p>Olsen’s first media exposure was as the spokesman for art students protesting at the rigid conservatism of the trustees judging the <a href="https://trove.nla.gov.au/newspaper/article/18514782?searchTerm=John%20Olsen%20art%20student%20National%20Art%20Gallery">Archibald Prize</a>. There were no complaints about the Wynne Prize, which had exhibited his work.</p> <h2>The ‘first’ Australian exhibition of Abstract Expressionism</h2> <p>The friendship between Olsen and fellow artists William Rose, Robert Klippel, Eric Smith and their mentor John Passmore, led to the exhibition <a href="https://www.artgallery.nsw.gov.au/collection/works/ARC409.1.147/">Direction 1</a> in December 1956. </p> <p>An art critic’s over enthusiasm led to it being proclaimed as the first Australian exhibition of Abstract Expressionism, and its artists as pioneers of modern art. As a consequence, Robert Shaw, a private collector, paid for Olsen to travel and study in Europe. This was a transformational gift, coming at a time before Australia Council Grants, when travel was expensive.</p> <p>He travelled first to Paris, then Spain where he based himself in Majorca and supported himself by working as an apprentice chef. The fluid approach to learning he had acquired in Sydney was enhanced in Spain. He saw, and appreciated the <a href="https://www.tate.org.uk/art/art-terms/t/tachisme">Tachiste</a>artists, but took his own path, remembering always Paul Klee’s dictum that a drawing is “taking a line for a walk”.</p> <p>That Spanish experience was distilled in the exuberant works he painted after his return to Sydney in 1960. <a href="https://www.artgallery.nsw.gov.au/collection/works/OA29.1960.a-c/">Spanish Encounter</a>paid tribute to the impact of this culture that continued to intrigue him, its energy and its apparent irrationality. </p> <p>But he also found himself enjoying the “honest vulgarity” he found in the Australian ethos, leading to a series of paintings which incorporated the words <a href="https://www.ngv.vic.gov.au/explore/collection/work/6124/">you beaut country</a> in their title. Olsen’s confident paintings of the 1960s easily place him as the most influential Australian artist of that decade.</p> <h2>Five Bells and landscape</h2> <p>In 1972, Olsen was commissioned to paint a giant mural for the foyer of the concert hall at the Sydney Opera House. <a href="https://www.abc.net.au/radionational/archived/booksandarts/my-salute-to-five-bells:-john-olsen/6721222">Salute to Five Bells</a> takes its name from Kenneth Slessor’s poem of death on the Harbour, but is more about elements of subterranean harbour life. </p> <p>The heroic scale of the work meant that he worked with a number of assistants to paint the dominant blue ground. When the mural was unveiled in 1973, it received a <a href="https://www.abc.net.au/radionational/archived/booksandarts/my-salute-to-five-bells:-john-olsen/6721222">mixed response</a>. It was too muted in tone to cope with the Opera House lighting, too sparse in content, too decorative.</p> <p>In the following years, Olsen turned towards painting the Australian landscape and the creatures that inhabited it. In 1974, he visited Lake Eyre as the once dry giant salt lake flooded to fill with abundant life. He made paintings, drawings and prints of the abundance – both intimate views and overviews from flying over. Lake Eyre and its environs was to be a recurring motif in the art of his later years.</p> <p>While these works were commercially successful, and many were acquired by public galleries, Olsen was no longer seen as being in the avant garde. He was, however, very much a part of the art establishment and his art was widely collected.</p> <h2>A man of his generation</h2> <p>The aerial perspective of many of his later decorative paintings could seem to have echoes of Aboriginal art. Indeed, when the young <a href="https://abdulabdullah.com/home.html">Abdul Abdullah</a> first saw Olsen’s paintings in 2009 he at first assumed Olsen was an Aboriginal artist. </p> <p>It was therefore a surprise to many when in 2017 Olsen mounted a <a href="https://www.smh.com.au/entertainment/art-and-design/john-olsen-says-archibald-prize-win-is-the-worst-decision-ive-ever-seen-20170728-gxl4ze.html">trenchant attack</a> on the Wynne Prize after it was awarded to Betty Kunitiwa Pumani for Antara, a painting of her mother’s country.</p> <p>Despite some visual similarities to his own approach to landscape he claimed her painting existed in “a cloud cuckoo land”. In the same interview, he attacked Mitch Cairns’ Archibald-winning portrait of his wife, Agatha Gothe-Snape, as “just so bad”.</p> <p>While it is not unusual for the radical young to become enthusiastic reactionaries in prosperous old age, there was a particular lack of grace in Olsen’s response to artists who were not a part of his social circle or cultural background. He was in this very much a man of his generation, with attitudes and prejudices that reflect the years of his youth. </p> <p>Looking at Olsen’s paintings of the 1950s and ‘60s is a reminder that there was a time in Australia when brash young men could prove their intellectual credentials by quoting Dylan Thomas while making a glorious multi-coloured paella in paint.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/from-radical-to-reactionary-the-achievements-and-legacy-of-the-influential-artist-john-olsen-203677" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Art

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5 fool-proof ways to achieve a spectacular garden

<p><span style="font-weight: 400;">When it comes to maintaining your garden, not everyone is a self-proclaimed green thumb.</span></p> <p><span style="font-weight: 400;">A lot of different environmental and financial factors can alter the progress and growth of a healthy outdoor space. </span></p> <p><span style="font-weight: 400;">But with these five tips, anyone can become an expert gardener in a few simple steps to have your garden thriving!</span></p> <p><strong>Plan your garden</strong></p> <p><span style="font-weight: 400;">The key to a successful garden is planning and structuring before you even start.</span></p> <p><span style="font-weight: 400;">You should know what type of soil you’re dealing with before you head to your local nursery to find plants that will work best. </span></p> <p><span style="font-weight: 400;">You will also need to make sure you choose the right plants that will thrive in your garden outside, as well as what will work best in inside spaces. </span></p> <p><span style="font-weight: 400;">So get planning, and talk to the professionals at your local nursery for fool-proof advice. </span></p> <p><strong>Buy plants that are difficult to kill</strong></p> <p><span style="font-weight: 400;">There are extensive ranges of low maintenance plants that are notoriously difficult to kill. </span></p> <p><span style="font-weight: 400;">Renowned horticulturalist Mike Wells says there are many plants that are happy soaking in the sun without being regularly watered. </span></p> <p><span style="font-weight: 400;">“People need to remember to check on their gardens and their indoor plants. Most indoor plants can last a week without watering but they need a quality potting mix,” he said.</span></p> <p><span style="font-weight: 400;">Mike says one of his go-to and easy-to-please plants is succulents, for both indoors and outdoors, as they don’t need daily watering and can be very inexpensive.</span></p> <p><strong>‘Set and forget’ plants</strong></p> <p><span style="font-weight: 400;">Some gardeners are turning to growing their own fresh produce, as they require a lot less maintenance. </span></p> <p><span style="font-weight: 400;">These ‘set and forget’ plants are a great long-term investment, and do not need constant monitoring in larger garden beds</span></p> <p><span style="font-weight: 400;">Having fresh fruits, vegetables and herbs straight from your own backyard is a huge win financially, as well as for your kitchen!</span></p> <p><strong>Supercharging your plants</strong></p> <p><span style="font-weight: 400;">In order to maintain a healthy, weed-free garden, mulching is a must. </span></p> <p><span style="font-weight: 400;">Mike Wells says that adding mulch to ornamental gardens can be a lifesaver by extending the longevity of all plants. </span></p> <p><span style="font-weight: 400;">“Cypress pine wood chips are best to 50 to 75mm deep. For a vegetable garden, these would be too coarse, so a chopped lucerne or fine sugar cane mulch to no deeper than 50mm is recommended,” says Mike.</span></p> <p><span style="font-weight: 400;">“For the gardeners who don’t want to fertilise often, choose a controlled release plus organics product which should only need light incorporation every six months.”</span></p> <p><strong>Self-watering plants</strong></p> <p><span style="font-weight: 400;">For the tech-savvy gardener, self-watering systems can be a lifesaver. </span></p> <p><span style="font-weight: 400;">No more having to schedule watering your plants, and worrying if they are getting enough </span><span style="font-weight: 400;">water, as smart systems take the hassle out for you. </span></p> <p><span style="font-weight: 400;">They reduce the amount of water you need for the garden. Just set up the automatic timer and away you go.</span></p> <p><span style="font-weight: 400;">There are multiple options when deciding on an indoor or outdoor plant watering system. Some are so high tech you can operate them using a mobile phone.</span></p> <p><span style="font-weight: 400;">These systems, combined with carefully planning and maintaining your garden, are destined to have your garden blooming all year round.</span></p> <p><em><span style="font-weight: 400;">Image credit: Shutterstock</span></em></p>

Retirement Life

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Veteran horsewoman honoured for exceptional achievement

<p><span style="font-weight: 400;">Jane Dotchin, from Hexham in Northumberland, England, has been recognised for her efforts by the British Horse Society (BHS) and received an Exceptional Achievement Award.</span></p> <p><span style="font-weight: 400;">The 80-year-old became an online sensation during her 600-mile journey from Hexham to Augustus in Scotland’s north and back - which she takes each year - with her pony Diamond and disabled dog Dinky who travels in a saddlebag.</span></p> <p><span style="font-weight: 400;">For most of her life, Jane has operated a small riding school in Hexham where she has shared her love and knowledge of horses with thousands of local young people and adults.</span></p> <p><span style="font-weight: 400;">Jane lives off the grid, cares for her horses by hand, and uses her own intuition rather than high-tech riding gear. </span></p> <p><span style="font-weight: 400;">This also meant the news she had won came as quite a surprise.</span></p> <p><span style="font-weight: 400;">“I didn’t know what I’d won it for,” Jane said to </span><a rel="noopener" href="https://www.bbc.com/news/av/uk-england-tyne-57527584" target="_blank"><span style="font-weight: 400;">the </span><em><span style="font-weight: 400;">BBC</span></em></a><span style="font-weight: 400;">. “And of course I don’t have internet, no modern technology at all. So I had to get a friend to use hers to find out what it was about.”</span></p> <p><span style="font-weight: 400;">Having made the journey over so many years, Jane has become well-known along the route.</span></p> <p><span style="font-weight: 400;">“I’ve done the route so many times now and I know people all along the way and it’s nice to see everybody again, everybody’s very kind and generous,” she said.</span></p> <p><span style="font-weight: 400;">Jane was stopped and filmed by stunned resident Rab Black, who shared the clip on Facebook in September last year.</span></p> <p><iframe src="https://www.facebook.com/plugins/video.php?height=316&amp;href=https%3A%2F%2Fwww.facebook.com%2Ftyndrumlodges%2Fvideos%2F767297650720296%2F&amp;show_text=true&amp;width=560&amp;t=0" width="560" height="431" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowfullscreen="true" allow="autoplay; clipboard-write; encrypted-media; picture-in-picture; web-share"></iframe></p> <p><span style="font-weight: 400;">“Well they always seem so surprised I’ve travelled so far, but I say well at one time when we didn’t have cars, everybody travelled by horse.”</span></p> <p><em><span style="font-weight: 400;">Images: Hexham Courant, Hyndshaw Stables </span></em></p>

Retirement Income

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How to achieve long-term weight-loss success

<p><span style="font-weight: 400;">So, you’ve adapted your diet. You’ve started to implement the right kind of exercise. What’s left? Essential changes to your environment and your daily habits, which could mean the difference between success and a slimmer you, or a return to the couch potato life you’re trying to escape!</span></p> <p><span style="font-weight: 400;">According to the latest scientific studies out there, here are the changes you can easily make today.</span></p> <p><strong>Rule 1. Declutter your kitchen.</strong></p> <p><span style="font-weight: 400;">Snack foods lying around can be a major culprit in weight gain, say researchers from Cornell University, tapping into the mindless eating habit many of us have. The study suggests rearranging cupboards, pantries and the fridge so the first foods you see are healthy ones, making tempting foods invisible and inconvenient to get to, and serving dinner straight from the pot on the stove or counter, rather than having food on the table. All of these strategies can help whittle your waistline.</span></p> <p><strong>Rule 2. Get more sleep.</strong></p> <p><span style="font-weight: 400;">Feeling tired all the time? It could be affecting your weight. A recent study in the scientific journal Sleep linked sleep deprivation with obesity – and experts believe a lack of sleep can affect hormones which control appetite. Which means the more tired you are, the more likely you are to reach for a doughnut (or two) – in fact, another study published in the Journal of Health Psychology found that calorie intake following a bad night’s sleep could be as much as 20 per cent higher. Tips for better sleep include getting your shut-eye in a cool, dark room, keeping technology out of the bedroom, having a wind-down time before bed (without devices/screens), avoiding caffeine close to bedtime and avoiding sleeping in to ‘catch up’ on your sleep debt. You’re better off waking up at the same time every day.</span></p> <p><strong>Rule 3. Get your hormones checked.</strong></p> <p><span style="font-weight: 400;">Do you suffer unusual levels of fatigue, intolerance to cold, constipation and dry skin? Have trouble losing weight? It might be worth seeing if you have a hormone imbalance. Post 50, the slowdown of the thyroid and its knock-on effects (a decrease in metabolism) can hamper even the best weight loss efforts, say experts.</span></p> <p><strong>Rule 4. Get a health-care team on speed dial.</strong></p> <p><span style="font-weight: 400;">If you’re in pain with a sore knee or aching back, the last thing you want to do is work out – right? Well, before you undo all your good work, get yourself to a good osteopath, physio or some other type of physical therapist who can help rehabilitate you or treat new injuries so you can get back to the gym as soon as possible.</span></p> <p><strong>Rule 5. Treat your stress levels.</strong></p> <p><span style="font-weight: 400;">It’s scary but true: chronic stress does nothing for your spare tyre. Studies show when you’re stressed and overwhelmed, the ‘stress hormone’, cortisol, rises – leading to cravings for more sugary, fatty foods. And they’re going to pitch a tent right where you don’t want them – on your tummy. What can you do? Tackle the stress with mindfulness, meditation, yoga and other forms of relaxation. Make changes in your life where you can to lower stress levels on an ongoing basis.</span></p> <p><strong>Rule 6. Make sure you have the right levels of calcium and vitamin D.</strong></p> <p><span style="font-weight: 400;">As we saw in Part One of our series, now you’re over 50 you need to bump up those calcium levels. And, you also need to ensure you’re getting enough vitamin D – possibly via a supplement. Research shows the two work in tandem and can contribute to a reduction in belly fat.</span></p> <p><strong>Rule 7. Test your body fat.</strong></p> <p><span style="font-weight: 400;">You can’t afford to lose muscle or bone mass when you’re over 50, so if you want to know you’re heading in the right direction (ie, losing fat only), book in for a DXA scan, buy a scale which measures weight and body fat (be aware these can vary in accuracy), or do it on the cheap: tracking body changes with a tape measure and how your clothes fit is probably one of the best indicators around.</span></p> <p><strong>Rule 8. Enlist a weight loss buddy.</strong></p> <p><span style="font-weight: 400;">Social support can make the difference between keeping weight off – or regaining what you’ve lost, say researchers. In one study published in the Journal of Consulting and Clinical Study, participants who started a weight loss program with friends enjoyed greater weight loss and found it easier to maintain their weight going forward. Maybe this is partly because you know your friend is relying on you to show up, and you don’t want to let them down.</span></p> <p><em><span style="font-weight: 400;">Written by Rachel Smith. Republished with permission of </span><a href="https://www.wyza.com.au/articles/health/how-to-achieve-long-term-weight-loss-success.aspx"><span style="font-weight: 400;">Wyza.com.au.</span></a></em></p>

Beauty & Style

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The major milestone Roger Federer just achieved at Wimbledon

<p>Roger Federer has obtained his 100th match win at Wimbledon on Thursday morning (AEST), reaching his 13th semi-final at the All England Club and a showdown with long time rival Rafael Nadal.</p> <p>The Swiss star recovered from losing the opening set to defeat Japan’s Kei Nishikori 4-6, 6-1, 6-4, 6-4, securing his place in the semi-finals of a grand slam for the 45th  time.</p> <p>The 37-year-old has a number of records under his belt, becoming the first to win a century of matches at one grand slam and also being the oldest man to make the last four of a major since Jimmy Connors at the 1991 US Open.</p> <p>The champion is now preparing to face Nadal at Wimbledon, a match that last occurred in the 2008 final.</p> <p>“We have a lot of information on Rafa and so does he about us. I know people always hype it up in a big way,” said Federer.</p> <p>“They did that again in Paris this year (when Nadal won their semi-final in straight sets). I’d love to play against him here at Wimbledon.</p> <p>“But I go about it like every other match.”</p> <p>The two have met 39 times in their careers but only three of those have been at Wimbledon. The Swiss won their first two encounters in the 2006 and 2007 finals, with Nadal famously triumphing in 2008.</p> <p>According to Federer, he was completely oblivious to the fact that he had become the first player to ever win 100 matches at the same tournament.</p> <p>“A fan told me congratulations on your hundredth win and I thought, ‘Oh yes, you’re right!’” he said.</p> <p>Speaking about the game against Kishikori, Federer mentioned the challenges he was forced to face.</p> <p>“It was difficult. The beginning was brutal. Kei came out and was smashing return winners,” he said.</p> <p>“I had to definitely make some adjustments and stay with him. It was really important for me to get the lead in the second set and protect it.</p> <p>“Usually Kei is a great rhythm player. I just think at the end I served really good. It was a good serving performance today against a great return player.”</p>

International Travel

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3 extraordinary seniors who achieved success later in life

<p><em><strong>Leigh Marcos is a mother of two who is passionate about the environment.</strong></em></p> <p>When most people think of senior citizens, they probably envisage people who are content to sit back and relax during their golden years. Unfortunately, by the time people are middle-aged, many of them are on cruise control. For one reason or another, people are afraid to step out of their comfort zone, take a chance, and chase after success during the latter part of their life.</p> <p>But it doesn’t have to be like that. There are countless examples of people who found <span style="text-decoration: underline;"><strong><a href="http://www.fixmymind.co.uk/youre-never-old-succeed/" target="_blank">great success later in life</a></strong></span>. No matter your passion in life, it’s never too late to do something that will make you feel happy and fulfilled. Here are just a few of the ways you can discover success during the latter half of your life.</p> <p><strong>1. Business</strong></p> <p>Have you ever eaten at a Kentucky Fried Chicken? Well, believe it or not, that restaurant chain wouldn’t exist if a man in his 60s hadn’t shown great courage and perseverance throughout his life. KFC founder Harland David Sanders (aka the Colonel) had countless jobs in his life, and none of them seemed to stick.</p> <p>During his golden years, he was struggling financially and working at a service station that ended up burning down. From the ashes of that service station, he built a hotel and restaurant with help from a rather tasty chicken recipe. <span style="text-decoration: underline;"><strong><a href="https://www.entrepreneur.com/article/241346" target="_blank">He found success with it</a></strong></span> and franchised KFC when he was 62 years old, proving that you don’t have to be young to come up with the next big thing, just determined.</p> <p><strong>2. Entertainment</strong></p> <p>Perhaps you had a talent for acting, singing, or writing in your younger days but never had the chance to pursue it. Well, it’s not too late to <span style="text-decoration: underline;"><strong><a href="https://www.inc.com/bill-murphy-jr/14-inspiring-people-who-found-crazy-success-later-in-life.html" target="_blank">chase your Hollywood dream.</a></strong></span> There are so many celebrities that we all know and love who never got their break until the middle of their life, if not later, and so it’s not impossible to think you can do the same.</p> <p>Samuel L. Jackson, for example, didn’t get his breakout role in Pulp Fiction until age 46. That’s the same age the legendary Rodney Dangerfield got his break on the Ed Sullivan Show. The iconic Julia Child didn’t make her first television appearance until age 51. Finally, Christoph Waltz was 53 before American movie audiences knew his name, and now he has two Oscars.</p> <p><strong>3. Education</strong></p> <p>Even if your idea of success is as simple as getting a college degree, it’s never too late to do it. Take it from Amy Craton, who got her college degree with a 4.0 GPA at the <span style="text-decoration: underline;"><strong><a href="http://www.today.com/news/50-years-later-94-year-old-woman-graduates-college-4-t107141" target="_blank">age of 94</a></strong></span>. Of course, she’s just one of many seniors who has pursued higher education. With online courses, it’s easier than ever to strive for academic success in your golden years. You don’t have to be the next Einstein, you just have to be willing.</p>

Retirement Income

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The key to happiness is simple to discover, but hard to achieve

<p><em><strong>Asghar Zaidi is a Professor in International Social Policy at the University of Southampton whose work focuses on ageing and social change.</strong></em></p> <p>We live in an extraordinary time: increasing numbers of us <span style="text-decoration: underline;"><strong><a href="https://www.ons.gov.uk/peoplepopulationandcommunity/populationandmigration/populationprojections/datasets/tablea21principalprojectionukpopulationinagegroups" target="_blank">are living longer</a></strong></span> than ever imagined before. It is a major achievement of modern science and healthcare. The tough part of longevity is working out how to ensure those extra years are spent happy and financially secure and living independently engaged in activities we value.</p> <p>Anyone with grandparents or older parents has seen that survival until a later age exposes people to vulnerabilities that can make the ingredients for a happy life a challenge to achieve. As a society, <span style="text-decoration: underline;"><strong><a href="https://www.gov.uk/government/publications/future-of-an-ageing-population" target="_blank">we cannot slack off</a></strong></span> in acknowledging and responding to these challenges.</p> <p>The costs of looking after a rising number of older people raise serious concerns about the sustainability of current provisions of care, especially when there are competing claims on the limited resources of a country.</p> <p>It is into this context that the British charity Age UK has launched its <span style="text-decoration: underline;"><strong><a href="http://www.ageuk.org.uk/wellbeingresearch" target="_blank">Index of Well-being in Later Life</a></strong></span>, an authoritative reporting on what matters most for a good life in old age.</p> <p><strong>Index-linked</strong></p> <p>The index identifies how older people are doing in different aspects of their lives under five key areas – social, personal, health, financial and environmental. The knowledge it generates should take us a step closer to achieving greater well-being in later life, whoever we are and whatever our circumstances may be. The index is calculated using data from close to 15,000 individuals. The methods and interpretations have been checked in consultations with older people and experts.</p> <p>First, what do we mean by well-being? Well-being refers to the happiness and life satisfaction of an individual. It points to a stock of personal, familial, and community resources that help individuals cope well when things go wrong. Well-being is a state in which an individual is financially comfortable, healthy and engaged in meaningful activities.</p> <p>There is good news and bad news: let’s start with the latter. Age UK’s index identifies the cohort of older people with low levels of well-being. And it is a big group – almost 3m older people in the UK are deemed to have low well-being.</p> <p>From a practical perspective this group has a similar identity print: they are very likely to live on their own, do not have a strong friendship base and are largely disengaged from their local community. The vast majority have a long-standing illness or disability and are financially poor.</p> <p><strong>Counting your blessings</strong></p> <p>More positively the report provides evidence of what does work to enhance well-being. The index provides a dashboard of about 40 indicators of well-being in later life. You can see how the factors are weighted <a href="https://cdn.theconversation.com/files/155874/area14mp/image-20170207-30937-uyoka3.jpg" target="_blank"><strong><span style="text-decoration: underline;">in this chart</span></strong></a>. If you are approaching old age or have relatives for whom this is relevant, you might like to consider where you stand right now.</p> <p>Among the key factors in your happiness in later years is an active social life. This might include going to a cinema, museum, historical site, taking part in arts activities, events or play, being member of a social or sports club, or being active in a community or voluntary group. What they all share is a social element which prevents isolation and loneliness – feelings very destructive for a state of well-being for all, but particularly for older people.</p> <p>Who we live with, whether we connect with younger generations, and whether or not we have good cognitive skills are also strong determinants. It is interesting that factors such as good health or money are important, but not to the same extent as being socially engaged.</p> <p>What about if you end up caring for a partner? Well, a higher intensity of obligations for family members does have a negative effect, and lower intensity of help and caring has a positive effect. It’s not totally black and white: caring obligations in general can offer a sense of purpose. But it is damaging for other things such as maintaining a job when care duties become onerous.</p> <p>One other factor to pull out of the data is that physical activity is very important to well-being along with an open attitude to trying things out and a positive outlook towards an active and engaged life. Sound advice for any age, you might think.</p> <p><strong>Damaging cuts</strong></p> <p>The really critical point here is just how important the social circle becomes for well-being among older people. According to the Age UK’s WILL index, it counts for about a third of individual well-being. People can stomach poor health and financial poverty if they enjoy secure networks of family, friends and community.</p> <p>It is perhaps these individuals who hold the key to understanding how well-being can be maximised. Many of them are older than 70, emphasising how extreme old age is no barrier to experiencing happiness in later years.</p> <p>So how can we maximise that feeling of being part of the wider world? It is true that it is here where <span style="text-decoration: underline;"><strong><a href="https://www.jrf.org.uk/sites/default/files/jrf/migrated/files/Summary-Final.pdf" target="_blank">cuts in central and local government funding</a></strong></span> for older people act as a crucial obstacle. It affects provision of community and public services, and a particular consequence is the limiting of communal spaces for older people to socialise, participate and access essential healthcare and social care.</p> <p>The clear message for government is just how crucial it is to sustain decent public services: without a local bus, for example, older people without alternative arrangements are forced to stay at home and become cut off. Often, those who are struggling most have lived in deprived areas with all that brings. And now a drastic lack of social care and hard-pressed health services diminishes their lives still further and undermines their resilience to illness and disability. An ageing population need not be an unhappy one. They deserve better and we must do more to help them.</p> <p><em>Written by Asghar Zaidi. First appeared on <a href="http://theconversation.com/" target="_blank"><strong><span style="text-decoration: underline;">The Conversation</span></strong></a>. </em></p>

Caring

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The most effective way to achieve happiness

<p><em><strong>Carl Davidson, the Head of Insight at Research First, looks at what the social sciences can tell us about the pursuit of happiness.</strong></em></p> <p>One of the strange things about the social sciences is that they have only recently turned their attention to the causes of human happiness. Psychology and sociology have a long history of dealing with illness and deviance but they have only seriously researched happiness for the last twenty years</p> <p>Of course, given that research is a venerable business, few social scientists use a term as slippery as "happiness". Instead, the much more scholarly term "subjective well-being" is preferred.</p> <p>But semantics aside, the good news is that this topic has now become a very popular one for serious study. Which means there is a growing body of evidence about what really works for the pursuit of happiness.</p> <p>An important insight from this research is that this pursuit can be a productive one. That is, rather than believing that your personality is fixed (and that your level of happiness is written into your genes), psychologists are clear that the brain has much more "plasticity" than originally thought.  This "plasticity" describes the brain's ability to reorganise itself by forming new neural connections across your life. And this reorganisation within the brain means you can teach yourself to be more optimistic and joyful. It turns out you really can teach an old dog new treats.</p> <p>The research is also clear about the best ways to approach this teaching, and it is just as clear about what you shouldn't do. While it may seem like a dispatch from the Ministry of the Bleeding Obvious, what this research shows is that most self-help books aren't worth the paper they're fabricated on. For instance, there is no evidence that writing down your goals makes it any likelier that you will achieve them; and that both visualisation (where you imagine yourself achieving the goal you want) and affirmation (where you mentally rehearse that success by talking about it in the present tense) are more likely to diminish your performance than improve it.</p> <p>That goal-setting, visualisation, and affirmation are so commonly promoted as ways to self-improvement (despite science showing their ineffectiveness) illustrates an important point. As Anthony Grayling put it, "hope is a cheaply purchased and endlessly renewable commodity". In this fertile ground it is perhaps no surprise that an industry full of what The New Atlantis once called "blather, hokum, and trumpery" flourishes. And what an industry: in the USA self-help is a $10bn a year business, and self-help books are so popular that they have their own best-seller list in the New York Times. Against this background, one can only hope that the guidance from the social sciences find a willing audience.</p> <p>The key to this guidance is that if you want to change something in your life, you need to rely on more than your own force of will to succeed. In contrast to the mainstream emphasis on inspiration and motivation to act, the social sciences point to the need to structure our environments in order shape the behaviour we want. This idea – that it's easier to act our way into a new way of thinking than it is to think our way into a new way of acting – can't be said often enough.</p> <p>This makes sense when you recognise that "inspiration" and "motivation" are really about looking for ways to make you feel you want to change. As the painter Chuck Close said "inspiration is for amateurs… just show up and get to work. You sign onto a process and see where it takes you".</p> <p>A simple example is using a food diary to record everything you eat if you're trying to cut down on carbs or sugar. Another is putting your running diary on the fridge and ticking off each day you've run. Both are simple tools that will help you learn the habit of persistence through externalisation. Use the tools long enough and the neuroplasticity in your brain will take care of the rest.</p> <p>At the same time, social scientists note that it's important to prepare yourself for those days when you don't go running (or can't suppress your sugar craving). This is because those failures will affect you disproportionately more than all the days you succeed. For this we can thank what psychologists call the "negativity bias". This describes how our brains pay much more attention to bad news than good, and to failure than success. One way to arrest this bias is to label your fears and thoughts as they occur. Seeing them as part of a pattern will enable you to experience these negative thoughts without necessarily attending to them. After all, as Churchill almost said, the real key to success is the ability to go from "failure to failure without losing enthusiasm."</p> <p><em>Written by Carl Davidson. First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span><span style="text-decoration: underline;">.</span></strong></a></em><a href="http://www.stuff.co.nz/"><br /></a></p> <p><strong>Related links:</strong></p> <p><a href="/health/mind/2016/01/holistic-ways-to-promote-good-vibes/"><em><strong><span style="text-decoration: underline;">10 ways to bring good vibes in your life</span></strong></em></a></p> <p><a href="/health/mind/2016/01/quotes-about-self-improvement/"><strong><em><span style="text-decoration: underline;">Inspiring quotes from the world’s most successful people</span></em></strong></a></p> <p><a href="/health/mind/2015/12/questions-to-work-out-what-makes-you-happy/"><em><strong><span style="text-decoration: underline;">10 questions to work out what really make you happy</span></strong></em></a></p>

Mind

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10 healthy New Year’s resolution ideas, and how to achieve them

<p>Be inspired by these 10 great goals for a healthier new you this year.</p> <p><strong>Goal 1: I will increase my step count</strong></p> <p>10,000 steps is the recommended amount of movement each day, but it can seem a bit daunting. Work your way up to this goal but using a pedometer to clock the number of steps you do at present, then aim to increase it by 10 per cent each week until you reach your goal. Factor in daily walks and exercise classes to help you cement tactics to achieve your resolution.</p> <p><strong>Goal 2: I will cut down on sugar in my diet</strong></p> <p>Refined sugar has been linked to a ton of unhealthy effects, including a mental response similar to addiction. To reduce your sugar intake, start by reordering the pantry so that healthy snacks such as unsalted almonds or fruit are within reach, or less healthy options like sugary spreads or condiments are harder to reach.</p> <p><strong>Goal 3: I will put aside more ‘me’ time</strong></p> <p>If looking after your mental health by prioritising meditation or mindfulness is high on your priority list this year, make sure you actually schedule in the time. Blank out 30-60 minutes each day and assign it an activity, whether it be to do a mindfulness colouring book or listen to a meditation podcast. Treat these slots of “me” time as an actual appointment, not a luxury.</p> <p><strong>Goal 4: I will read more</strong></p> <p>Reading is great for your mental and brain health. But saying you simply want to read more isn’t going to cut it. Be specific: what constitutes more? Now, find a way to help stay on track. Joining a book club or finding a reading buddy is a great solution to keep momentum.</p> <p><strong>Goal 5: I will cook more healthy meals</strong></p> <p>Rather than focus on unhealthy foods to deprive yourself of, make a list of all the healthy foods you want to introduce to your diet. The list can include anything that’s nutritious and makes your salivate- spices, fresh herbs, juices, fruit and food from other cultures can all be on the list. Keep the list on the fridge door and a copy in your wallet so when you go shopping or reach for an easy snack, you stay motivated.</p> <p><strong>Goal 6: I will meet new people</strong></p> <p>It can be easy to get stuck in a lifestyle rut, but meeting new people is a great way to stay social and build a support network. Think about what hobbies interest you and search for groups in your community that will allow you to drop in for one session. Try two to three until to get a feel for the vibe and people in the group, before choosing one to regularly attend.</p> <p><strong>Goal 7: I will get 7-8 hours of sleep each night</strong></p> <p>The first step is to do a stock take of your bedroom. Ask yourself: are there any items in this room that might inhibit sleep? The light emitted from technology has been found to impact sleep quality, so start by removing phones, laptops and tablets from your bedside table. Set up a charging space outside the bedroom and make it a tech-free zone for better shut-eye.</p> <p><strong>Goal 8: I will watch less TV</strong></p> <p>The average person wastes five hours per day watching television, according to a Nielson study. Something as simple as changing the room your TV is in can impact your viewing habits. Treat television time as an activity on its own, and avoid letting it play in the background while you do other tasks.</p> <p><strong>Goal 9: I will cut back on alcohol</strong></p> <p>Reducing alcohol consumption can improve your liver function, not to mention reduce your intake or unnecessary calories. But it can be challenging. Aim to live by the weekend treat rule and stay alcohol free on weekdays, with the allowed 2 glasses on weekends. Arm your fridge with sparkling water and opt for bitters or chopped fruit to give mocktails more appeal. </p> <p><strong>Goal 10: I will learn a new language</strong></p> <p>Learning a new language often appears on the annual list of the most popular New Year’s resolutions, but it can be a tricky one to follow through. Make use of language apps such as Duolingo to help set goals and reminders. The free app allows you to choose the level of difficultly and gives you daily reminders if you fall short in lessons.</p> <p><strong>Related links:</strong></p> <p> </p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/wellbeing/2015/08/cures-from-the-kitchen-cupboard/">8 kitchen cupboard cures for common ailments</a></em></strong></span></p> <p> </p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/wellbeing/2015/09/old-wives-tale-medical-advice/">Odd medical advice your mother probably told you</a></em></strong></span></p> <p> </p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/wellbeing/2015/09/monday-music-playlist/">Catchy songs to beat the Monday blues</a></em></strong></span></p>

Body

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Tips and tricks to ensure you achieve your retirement goals

<p>We’ve rounded up eight things to think about to ensure you’re on track with your retirement goals.</p> <p><strong>1. Consider working casually or part-time</strong></p> <p>Rather than quitting the workforce entirely, working casually can boost your income without digging into your superfund too early, even if you’ve reached the preservation age. This doesn’t mean you have to keep doing the same thing you were always doing. If you find something fun for you, it might not even feel like a real job. </p> <p><strong>2. Factor in healthcare costs</strong></p> <p>While you may be eligible for a health card, medical costs are still worth thinking about. Consider any known health issues or things from your family’s medical history that may come up as you age.</p> <p><strong>3. Get appropriate financial advice ASAP</strong></p> <p>Use a licenced financial adviser who can help you set realistic financial goals. They will be able to help you develop and implement a strategy for your super around the kind of lifestyle that you want to lead and your priorities.</p> <p>The sooner you get advice, the better. You will be able to implement strategies for long-term financial goals immediately and maximise the benefits.</p> <p>You should ask your adviser about different investment strategies, the risk involved and returns you can potentially expect.</p> <p><strong>4. Take advantage of your entitlements</strong></p> <p>Make sure you check what you're entitled to - from the aged pension to discounts on commercial businesses and public services.</p> <p><strong>5. Beware of scams</strong></p> <p>Unfortunately, retirees are a popular target for investment and insurance fraud. Always get professional financial advice if you are unsure of what to do. Research companies before you deal with them. Never give out your personal, banking or credit card information to anyone who makes contact with you.</p> <p>If you think something sounds like a scam, or if it’s too good to be true, it probably is. Hang up the phone, delete the email or destroy the letter.</p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/finance/retirement-income/2015/11/building-a-financial-safety-net/">5 step guide for building a financial safety net</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/entertainment/technology/2016/01/how-to-spot-fake-apple-products/">How to spot fake Apple products</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/entertainment/technology/2015/12/google-write-emails-for-you/">Google can now write email replies for you</a></em></strong></span></p>

Retirement Income