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Resistance (exercise) is far from futile: The unheralded benefits of weight training

<p><em><a href="https://theconversation.com/profiles/stuart-phillips-428766">Stuart Phillips</a>, <a href="https://theconversation.com/institutions/mcmaster-university-930">McMaster University</a> </em></p> <p>Everyone can agree that exercise is healthy. Among its many benefits, exercise improves heart and brain function, aids in controlling weight, slows the effects of aging and helps lower the risks of several chronic <a href="https://doi.org/10.1101%2Fcshperspect.a029694">diseases</a>.</p> <p>For too long, though, one way of keeping fit, aerobic exercise, has been perceived as superior to the other, resistance training, for promoting health when, in fact, they are equally valuable, and both can get us to the same goal of overall physical fitness.</p> <p>Aerobic exercise such as running, swimming and cycling is popular because it provides great benefits and with ample <a href="https://doi.org/10.1371/journal.pmed.1001335">scientific evidence</a> to back that up.</p> <p>What has been far less influential to date is that resistance training — whether that’s with dumbbells, weightlifting machines or good old push-ups, lunges and dips — works about as well as aerobic exercise in all the critical areas, including cardiovascular health.</p> <p>Resistance training provides another benefit: building strength and developing power, which become increasingly important as a <a href="https://doi.org/10.1007/s12603-021-1665-8">person ages</a>.</p> <figure><iframe src="https://player.vimeo.com/video/843867756" width="500" height="281" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Video about different forms of resistance training explores how all are effective at building strength.</span></figcaption></figure> <p>Building and maintaining muscle strength keeps us springing out of our chairs, maintaining our balance and posture and firing our metabolism, as my colleagues and I explain in a paper recently <a href="https://doi.org/10.1249/FIT.0000000000000916">published</a> by the American College of Sports Medicine.</p> <p>So, if aerobic exercise and resistance training offer roughly equal benefits, how did we end up with so many runners and cyclists compared to weightlifters?</p> <p>It was a combination of timing, marketing and stereotyping.</p> <h2>The rise of aerobics</h2> <p>The preference for aerobic exercise dates back to landmark research from the <a href="https://www.cooperinstitute.org/research/ccls">Cooper Centre Longitudinal Study</a>, which played a pivotal role in establishing the effectiveness of aerobics — Dr. Ken Cooper invented or at least popularized the word with his book <a href="https://www.cooperaerobics.com/About/Aerobics.aspx"><em>Aerobics</em></a>, spurring desk-bound Baby Boomers to take up exercise for its own sake.</p> <p>Meanwhile, resistance training languished, <a href="https://www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/">especially among women</a>, due to the misguided notion that weightlifting was only for men who aspired to be hyper-muscular. <a href="https://www.britannica.com/biography/Charles-Atlas">Charles Atlas</a>, anyone?</p> <p>Cultural influences solidified the dominance of aerobic exercise in the fitness landscape. In 1977, Jim Fixx made running and jogging popular with <a href="https://en.wikipedia.org/wiki/The_Complete_Book_of_Running"><em>The Complete Book of Running</em></a>. In the 1980s, Jane Fonda’s <a href="https://www.janefonda.com/shop/fitness-videos/jane-fondas-complete-workout/"><em>Complete Workout</em></a> and exercise shows such as <em><a href="https://www.imdb.com/title/tt0268895/">Aerobicize</a></em> and the <em><a href="https://www.imdb.com/title/tt0299431/">20 Minute Workout</a></em> helped solidify the idea that exercise was about raising one’s heart rate.</p> <p>The very word “aerobic,” previously confined to the lexicon of science and medicine, entered popular culture about the same time as leg warmers, tracksuits and sweatbands. It made sense to many that breathing hard and sweating from prolonged, vigorous movement was the best way to benefit from exercising.</p> <p>All the while, resistance training was waiting for its turn in the spotlight.</p> <h2>Recognizing the value of resistance</h2> <p>If aerobics has been the hare, resistance training has been the tortoise. Weight training is now coming up alongside and preparing to overtake its speedy rival, as athletes and everyday people alike recognize the value that was always there.</p> <p>Even in high-level sports training, weightlifting did not become common until the last 20 years. Today, it strengthens the bodies and lengthens the careers of soccer stars, tennis players, golfers <a href="https://doi.org/10.1007/s40279-016-0486-0">and many more</a>.</p> <p>Rising popular interest in resistance training owes a debt to <a href="https://www.livestrong.com/article/545200-the-fall-of-fitness/">CrossFit</a>, which, despite its controversies, has helped break down stereotypes and introduced more people, particularly women, to the practice of lifting weights.</p> <p>It’s important to recognize that resistance training does not invariably lead to bulking up, nor does it demand lifting heavy weights. As our team’s research has shown, lifting lighter weights to the point of failure in multiple sets provides <a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.00154.2016">equal benefits</a>.</p> <h2>Strength and ageing</h2> <p>The merits of resistance training extend beyond improving muscle strength. It addresses a critical aspect often overlooked in traditional aerobic training: the ability to exert force quickly, or what’s called power. As people age, activities of daily living such as standing up, sitting down and climbing stairs demand <a href="https://doi.org/10.1186/s11556-022-00297-x">strength and power</a> more than cardiovascular endurance.</p> <p>In this way, resistance training can be vital to maintaining overall functionality and independence.</p> <h2>Redefining the fitness narrative</h2> <p>The main idea is not to pit resistance training against aerobic exercise but to recognize that they complement each other. Engaging in both forms of exercise is better than relying on one alone. The <a href="https://doi.org/10.1161/CIR.0000000000001189">American Heart Association</a> recently stated that “…resistance training is a safe and effective approach for improving cardiovascular health in adults with and without cardiovascular disease.”</p> <p>Adopting a nuanced perspective is essential, especially when we guide <a href="https://doi.org/10.1016/j.arr.2021.101368">older individuals</a> who may associate exercise primarily with walking and not realize the limitations imposed by neglecting strength and power training.</p> <p>Resistance training is not a one-size-fits-all endeavour. It encompasses a <a href="https://doi.org/10.1016/j.jshs.2023.06.005">spectrum of activities</a> tailored to individual capabilities.</p> <p>It’s time to redefine the narrative around fitness to make more room for resistance training. It’s not necessary to treat it as a replacement for aerobic exercise but to see it as a vital component of a holistic approach to <a href="https://doi.org/10.1249/ESM.0000000000000001">health and longevity</a>.</p> <p>By shedding stereotypes, demystifying the process and promoting inclusivity, resistance training can become more accessible and appealing to a broader audience, ultimately leading to a new way to perceive and prioritize the benefits of this form of training for <a href="https://doi.org/10.1136/bjsports-2021-105061">health and fitness</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><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/220269/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/stuart-phillips-428766"><em>Stuart Phillips</em></a><em>, Professor, Kinesiology, Tier 1 Canada Research Chair in Skeletal Muscle Health, <a href="https://theconversation.com/institutions/mcmaster-university-930">McMaster University</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/resistance-exercise-is-far-from-futile-the-unheralded-benefits-of-weight-training-220269">original article</a>.</em></p>

Body

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Pensioner's epic 600-mile journey from England to Scotland on a pony

<p>Jane Dotchin has completed an epic 600-mile (1000 km) journey from England to the Scottish Highlands with her pack pony Diamond, and disabled Jack Russell terrier Dinky.</p> <p>The 82-year-old has been making this seven-week trek every year since 1972, with nothing but her trusted pony, pet dog and a few belongings including a tent, food and water which she carries in a saddlebag.</p> <p>The pensioner travels between 15 and 20 miles a day from Hexham, Northumberland to Inverness in the Scottish Highlands. </p> <p>"I love camping and I love the countryside," she said, according to the <em><a href="https://www.dailymail.co.uk/travel/article-12735287/Pensioner-82-completes-600-mile-ride-England-Scotland-horse-Diamond-7-week-trip-shes-year-1972.html" target="_blank" rel="noopener">Daily Mail</a>.</em> </p> <p>Her dog Dinky, who deformed front legs,  is just as happy to go on the adventure, sitting comfortably in the saddlebag as the world passes by her. </p> <p>She lives on porridge, oatcakes and cheese, and carries an old mobile phone in case of emergencies. </p> <p>Dotchin does not let her eye-patch stop her either, as she is determined to continue the tradition for as long as possible.</p> <p>"I know the route so well, I don’t need to read maps. I can manage if I keep to the routes I know," she told the publication. </p> <p>Dotchin first started long-distance trekking 40 years ago when she rode to Somerset, which was around 300 miles from where she lived, to visit a friend. </p> <p>She has made the journey up north every autumn since, and is an inspiration to many, with those who have spotted her sharing photos and videos of the avid horse rider. </p> <p>"A personal hero passed by just now!" wrote one person, who spotted Dotchin riding her pony back in 2021. </p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">A personal hero passed by just now! <a href="https://t.co/vcwcdjxMOI">https://t.co/vcwcdjxMOI</a> <a href="https://twitter.com/hashtag/JaneDotchin?src=hash&amp;ref_src=twsrc%5Etfw">#JaneDotchin</a> <a href="https://twitter.com/BBCScotland?ref_src=twsrc%5Etfw">@BBCScotland</a> <a href="https://twitter.com/TheScotsman?ref_src=twsrc%5Etfw">@TheScotsman</a> <a href="https://t.co/8qegaOLA3P">pic.twitter.com/8qegaOLA3P</a></p> <p>— Robyn Woolston (@robynwoolston) <a href="https://twitter.com/robynwoolston/status/1441359649387671557?ref_src=twsrc%5Etfw">September 24, 2021</a></p></blockquote> <p>"Went to watch a bike race and instead discovered an amazing, adventurous and inspirational woman," wrote another person, who spotted Dotchin in 2022. </p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CiLfMCVMOOy/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CiLfMCVMOOy/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Eiger X (@eiger.x)</a></p> </div> </blockquote> <p>"What an absolute inspiration on a beautiful morning," wrote another, who spotted her a week later. </p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">When you’re struggling on a morning run and meet the incredible <a href="https://twitter.com/hashtag/janedotchin?src=hash&amp;ref_src=twsrc%5Etfw">#janedotchin</a> on the path. This 82-year-old rides 600 miles across Scotland every autumn with her horse Diamond and disabled Jack Russell Dinky in her saddle bag. What an absolute inspiration on a beautiful morning. <a href="https://t.co/SuAvQug6dc">pic.twitter.com/SuAvQug6dc</a></p> <p>— 📚🕷Suzy A #CrowMoon 🖤❤️📚 (@writer_suzy) <a href="https://twitter.com/writer_suzy/status/1569965657629794306?ref_src=twsrc%5Etfw">September 14, 2022</a></p></blockquote> <p><em>Images: Twitter/ Instagram</em></p>

International Travel

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Explore. Dream. Discover: An Over60 Reader's epic journey

<p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Many people travel to all corners of the earth, seeking new and exciting experiences, especially when we retire and are able to do so. Sometimes we can be pushed beyond the boundaries of our comfort zone but usually the experience is positive and often transformational.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">One popular destination for travellers who enjoy adventure is Sedona in Arizona, a town that nestles in a desert on the edge of red rock canyons. Nearby is Hopiland, home to the Hopi Indians. One of my most treasured memories occurred in this part of the world in 1990, on top of a desert mountain known as a mesa. The mesa rose thousands of feet above ground level and I climbed up there with a group of friends from Australia. As we reached the top, we began to hear the sound of drums and chanting coming from an underground cave. Our travel guide informed us that inside the cave, Hopi women and children huddled together on the dirt floor to watch their menfolk perform legendary rituals honouring their ancient ancestors. Since the ceremony was forbidden to tourists, we were given an hour to explore the top of the mesa.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Moving a short distance away from the rest of the group, I sat down on a rock to fully absorb the nearby pulse of drums and chanting. A few minutes later, three young Hopi boys appeared and attempted to converse with me. Initially, I found it difficult to understand what they were saying until I realised they were actually inviting me to accompany them underground to join their tribal family.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Throwing caution to the wind, I followed them down a rickety wooden ladder poking out of a hole in the ground. The atmosphere inside the cave was thick with burning sage combined with swirling dust from the pounding feet of men dancing, their heads hidden inside huge masks. Barefooted women and children squatted on the dirt floor and I felt very much an intruder as I squeezed myself amongst them. But, reassured by friendly smiles and head-nodding, I began to relax, absorbing the magical rituals of times past.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Eventually the ancient ceremony ended, and I climbed the ladder back into the twentieth century, overcome by a newfound sense of humility and realisation of just how unimportant the wealth and material greed of Western society is.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">One can often rely on the unexpected to occur when travelling. During a visit to Egypt one year, our group emerged from the Temple of Isis to settle down and meditate on the bank of a nearby river when a military policeman appeared out of the bushes, clutching a large submachine gun. His other hand appeared to conceal something behind his back and as he drew closer, we noticed he had a second gun tucked into his belt. Terrified, we leapt to our feet. Then, his face breaking into a smile, he held out the hand from behind his back. Lying in its brown sinewy palm were eleven pink oleander blossoms, one for each of us. A moment of sheer terror switched instantly to one of absolute delight.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Another example of ‘the unexpected’ occurred a few days later for a member of our group who had just turned eighty. All her life she had suffered with claustrophobia and its related anxiety and panic attacks. Consequently, when we visited the Great Pyramid to ascend the steep tunnel inside which would take us up to the King’s Chamber, we arranged for her to remain outside with our tour guide. But at the last minute she changed her mind, not wanting to miss out on such a special experience. By slowly crawling through the tunnel all the way up inside the Great Pyramid, she managed to achieve something she had never in her life believed possible. We celebrated her victory that night with champagne, lots of laughs and some hilarious attempts at belly dancing.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">A travel memory that always makes my grandchildren laugh is when I was visiting my friend Palden Jenkins, an historian who lives in Glastonbury. One day we set off for Snowdonia, North Wales, for a holiday. As we pulled up outside the 500-year-old stone cottage a farmer approached, urging us to be sure to leave a pot of tea outside every night for the Booka, the name given to Welsh brownies or elves. If we did this, he said, we would be assured of a hassle-free holiday. The Booka would not trouble us if we kept the cottage clean, left out the tea and didn’t have long noses. Words cannot describe the fun we two ‘grown-ups’ had in brewing tea every evening over an open fire to cater to the whims of Snowdonia’s faerie folk.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Travelling the world can create change in our lives that we will never regret, opening our hearts, broadening our minds, and sometimes transforming our lives forever.</span></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">To quote Mark Twain, ‘Twenty years from now you will be more disappointed by the things you did not do than by the ones you did. So, sail away from the safe harbour. Explore. Dream. Discover.’</span></p> <p><em>This wonderful story, including the images, was sent in by Over60 Reader Jo Buchanan. Thank you, Jo, for sharing your adventure with us!</em></p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;"><em>If you have a Reader Story you would like to contribute to Over60, please send it to the editor via <a href="mailto:greg@oversixty.com.au" target="_blank" rel="noopener">greg@oversixty.com.au</a>.</em> </span></p>

International Travel

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Steep physical decline with age is not inevitable – here’s how strength training can change the trajectory

<p><em><a href="https://theconversation.com/profiles/zachary-gillen-1251178">Zachary Gillen</a>, <a href="https://theconversation.com/institutions/mississippi-state-university-1970">Mississippi State University</a></em></p> <p>Raise your hand if you regularly find yourself walking up a flight of stairs. What about carrying heavy bags of groceries? How about picking up your child or grandchild? Most of us would raise our hands to doing at least one of those weekly, or even daily.</p> <p>As people age, it can become more and more difficult to perform some physical tasks, even those that are normal activities of daily living. However, prioritizing physical fitness and health as you get older can help you go through your normal day-to-day routine without feeling physically exhausted at the end of the day.</p> <p>It can also help you continue to have special memories with your family and loved ones that you might not have been able to have if you weren’t physically active. For example, I ran two half-marathons with my dad when he was in his 60s!</p> <p>I am an exercise physiologist who studies how people can <a href="https://scholar.google.com/citations?user=gn8ZiLMAAAAJ&amp;hl=en">use resistance training to improve human performance</a>, whether it be in sports and other recreational settings, in everyday life, or both. I am also a certified strength and conditioning specialist. My career has given me the opportunity to design exercise programs for kids, college athletes and elderly adults.</p> <p>Staying physically active as you get older doesn’t need to include running a half-marathon or trying to be a bodybuilder; it could be as simple as trying to get through the day without feeling winded after you go up a flight of stairs. Although our muscles naturally get weaker as we age, there are ways we can combat that to help improve quality of life as we get older.</p> <h2>Muscle loss and chronic disease</h2> <p>One of the most important parts of exercise programming, no matter who I am working with, is proper resistance training to build muscle strength. Some amount of age-related loss of muscle function is normal and inevitable. But by incorporating resistance training that is appropriate and safe at any ability level, you can slow down the rate of decline and even prevent some loss of muscle function.</p> <p>The medical term for a condition that involves <a href="https://doi.org/10.1093/ageing/afy169">age-related loss of muscle function and mass is sarcopenia</a>. Sarcopenia can begin as early as age 40, but it tends to be <a href="https://doi.org/10.1097/01.mco.0000134362.76653.b2">more common in adults age 60 and older</a>. Sarcopenia is associated with a number of health issues such as <a href="https://doi.org/10.1093/gerona/glx245">increased risk of falling</a>, <a href="https://doi.org/10.1161/CIRCULATIONAHA.123.064071">cardiovascular disease</a> and <a href="https://doi.org/10.3390/nu13103519">metabolic disease</a>, among others.</p> <p>In one of our team’s previous studies, we saw that otherwise healthy individuals with sarcopenia had issues <a href="https://doi.org/10.1002/jcsm.12932">delivering vital nutrients to muscle</a>. This could lead to greater likelihood of various diseases, such as Type 2 diabetes, and slow down recovery from exercise.</p> <p>Recent estimates suggest that sarcopenia affects <a href="https://doi.org/10.1016/j.metabol.2023.155533">10% to 16% of the elderly population worldwide</a>. But even if a person doesn’t have clinically diagnosed sarcopenia, they may still have some of the underlying symptoms that, if not dealt with, could lead to sarcopenia.</p> <h2>Strength training is key</h2> <p>So the question is, what can be done to reverse this decline?</p> <p>Recent evidence suggests that one of the key factors leading to sarcopenia is <a href="https://doi.org/10.1093/gerona/glx245">low muscle strength</a>. In other words, combating or reversing sarcopenia, or both, may be best done with a proper resistance-training program that <a href="https://doi.org/10.1186/s12877-021-02642-8">prioritizes improving strength</a>. In fact, the decline in muscle strength seems to <a href="https://doi.org/10.3945/ajcn.2009.28047">occur at a much faster rate</a> than the decline in muscle size, underscoring the importance of proper strength training as people age.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=638&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=638&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=638&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=802&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=802&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=802&amp;fit=crop&amp;dpr=3 2262w" alt="Chart showing the general pattern for changes in muscle strength and size across stage of life." /></a><figcaption><span class="caption">Typical age-related changes in muscle strength and size with and without strength training.</span> <span class="attribution"><span class="source">Zachary Gillen</span></span></figcaption></figure> <p>Continuing to regularly strength train with moderate to heavy weights has been shown to be not only effective at combating the symptoms of sarcopenia but also <a href="https://doi.org/10.1016/j.jamda.2018.09.011">very safe when done properly</a>. The best way to make sure you are strength training properly is to seek out guidance from a qualified individual such as a personal trainer or strength and conditioning specialist.</p> <p>Despite the clear benefits of strength training, it’s been shown that only about 13% of Americans age 50 and older do some form of <a href="https://pubmed.ncbi.nlm.nih.gov/17572957/">strength training at least twice a week</a>.</p> <h2>Finding what works for you</h2> <p>So how does a person properly strength train as they age?</p> <p>The National Strength and Conditioning Association, a leading organization in advancing strength and conditioning around the world, states that for older adults, <a href="https://doi.org/10.1519/JSC.0000000000003230">two to three days per week of strength training</a> can be incredibly helpful for maintaining healthy muscle and bone and combating a number of chronic conditions.</p> <p>The organization recommends that these workouts involve one to two exercises involving multiple joints per major muscle group, with six to 12 repetitions per set. These are done at an intensity of 50% to 85% of what’s known as one-repetition maximum – the most weight you could handle for a single repetition – with the exception of body weight exercises that use one’s own body weight as the resistance, such as pushups.</p> <p>I would also recommend resting for about two to three minutes between sets, or even up to five minutes if the set was challenging. For older adults, particularly those age 60 and older, the National Strength and Conditioning Association guidelines suggest that a program like this be performed two to three days per week, with 24 to 48 hours between sessions.</p> <p><iframe id="sGvo5" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/sGvo5/3/" width="100%" height="400px" frameborder="0"></iframe></p> <h2>Making life’s tasks lighter</h2> <p>The guidelines above are only one example out of many options, but they provide a framework that you can use to build your own program. However, I would highly recommend seeking out a professional in the field to give specific exercise programming advice that can be tailored to your own needs and goals as you age.</p> <p>Following such a program would give your muscles an excellent stimulus to enhance strength, while also allowing enough recovery, a very important consideration as people age. You might think it looks like a huge time commitment, but an exercise routine like this can be done in less than an hour. This means that in less than three hours of strength training per week you can help improve your muscle health and reduce the risk of getting sarcopenia and associated health issues.</p> <p>It’s also important to note that there is no one right way to do resistance training, and it needn’t involve traditional weight equipment. Group classes like Pilates and yoga or those that involve circuit training and work with resistance bands can all produce similar results. The key is to get out and exercise regularly, whatever that entails.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><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/213131/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/zachary-gillen-1251178">Zachary Gillen</a>, Assistant Professor of Exercise Physiology, <a href="https://theconversation.com/institutions/mississippi-state-university-1970">Mississippi State University</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/steep-physical-decline-with-age-is-not-inevitable-heres-how-strength-training-can-change-the-trajectory-213131">original article</a>.</em></p>

Caring

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Tips to train your pet at any age

<p><strong><em>Dr Katrina Warren is a veterinarian and one Australia’s most loved and trusted pet experts. She is the PAW by Blackmores ambassador.</em></strong></p> <p>Dogs are often an integral part of our family, a loving and loyal companion throughout the years. We educate ourselves with a plethora of media when bringing home and raising other members of our family with love and care, why not pay the same attention to our furry family members as advised by one Australia’s most loved and trusted pet experts, Dr Katrina Warren.</p> <p><strong>Bringing baby home: Puppy</strong></p> <p><span style="text-decoration: underline;">A guide to vaccinations</span></p> <p>Just like human babies, puppies need vaccinations to protect them from the many infectious diseases out there. They need a series of vaccinations to protect them against Parvovirus, Distemper, Hepatitis and Canine Cough. Your puppy will need to receive these injections by a veterinarian and should have received their first vaccination prior to coming to you – ask the breeder for the vaccination certificate. Vaccination costs for your pup may seem steep, but consider the veterinary bills for treating your dog if it develops one of these illnesses – it could easily run into the thousands.</p> <p><span style="text-decoration: underline;">Dental care</span></p> <p>To keep your dog’s teeth and gums healthy, it is important to include some hard food in their diet. You can offer raw chicken necks and wings from 12-14 weeks of age. Brushing is also a great idea - it may seem like a novelty, but dogs have just as many dental problems as humans, which can cause pain (not to mention terrible breath!) in the long run. Train your puppy from a very young age to let you brush its teeth, to make it a normal part of their routine. Be sure to use specific dog toothpaste, as human toothpaste can be irritating to a dog’s digestive tract.</p> <p><strong>Teenage angst: Adolescence</strong></p> <p><span style="text-decoration: underline;">Chewing</span></p> <p>Dogs are curious by nature and will chew almost anything they can get their mouths on, especially while they’re puppies and are teething. This is great if it’s a dog toy or a tasty bone, but not so great if it’s your new pair of expensive running shoes or the leg of a couch. Although chewing usually subsides within a year, it can become a bad habit if it’s not managed early on.</p> <p>If you have a young dog, puppy-proof your place by moving easily chewable items such as plants or electrical cables so they’re not easily accessible. Try not to leave your puppy unsupervised in areas like your garden or living room - there’s no point in getting angry at the puppy for an action that is natural for them, which happened because they weren’t being supervised.</p> <p><strong>Young at heart: Mature Dog</strong></p> <p><span style="text-decoration: underline;">Barking</span></p> <p>Firstly, find out what your dog is barking at. As dogs usually bark the most right after their owners leave home for the day, give your dog something to do every time you leave the house, like a chew toy stuffed with food. </p> <p>Dogs left outside are exposed to many more disturbances than indoor dogs and their barks are more easily heard by the neighbourhood.  Ideally leave your dog inside preferably in a room away from the street with a radio or TV playing to mask the sound of outside noise. Reward your dog often for quiet behaviour – if he starts barking, use a word like ‘quiet’ and reward only once your dog stops barking.</p> <p><span style="text-decoration: underline;">Jumping on people</span></p> <p>When he was little, everyone was probably entranced by the cute little puppy who jumped up at them, laughing and wagging his teeny tail. Now he's a bigger dog, no-one wants his dirty paw marks all over their clothes. But his behaviour is not his fault, because your loving attention has trained him to think that jumping up is a fun and rewarding thing to do.</p> <p>Now you have to do the opposite from what you did when he was little. Instead of making eye contact and touching him when he jumps up, do the opposite. Turn around and stand still completely ignoring him. Wait until he has all four feet on the ground and then give him a little treat. Keep on doing this, and it will take many, many times, and he will eventually learn that he only gets a treat and your attention when he is sitting. As before, there is no point in shouting and pushing, because to a dog this is still attention and will only confuse him about what you want him to do.</p> <p><em>This is an excerpt from PAW by Blackmores eBook: <span style="text-decoration: underline;"><strong><a href="http://pawbyblackmores.uberflip.com/i/714306-20-things-no-one-tells-you-about-raising-a-healthy-dog" target="_blank" rel="noopener">20 things no one tells you about raising a healthy dog</a></strong></span> - a go-to-guide for pet owners to help through the different ages and stages of raising a healthy dog.</em></p> <p><em>Images: Getty</em></p>

Family & Pets

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Unlocking the Silver Revolution: The Truth About Grey Hair and the Empowering Journey to Embrace the Grey

<p>In a recent poll by midlife connection organisation, Connected Women reveals that two-thirds of women over the age of 50 haven’t embraced their grey hair (67%). With hair starting to go grey in our 30s and 40s, that’s a long time to hide those pesky greys!</p> <p><strong>What causes grey hair? </strong></p> <p>According to Harvard Health, hair doesn’t ‘turn’ grey. Once a strand of hair is a particular colour, it will stay that way unless it is dyed. After the age of 35, hair follicles produce less colour, so when that strand of hair falls out it will be more likely to grow back grey.</p> <p><strong>Can stress cause grey hair? </strong></p> <p>There is very little evidence to indicate that this is true, however, research shows that in mice, in response to a fight or flight situation, hair follicles are impacted and the pigmentation-producing stem cells can be lost. Without stem cells available to produce pigment cells, the hair will go grey.</p> <p>So, can we now legitimately blame our grey hairs on our kids, or our husbands.</p> <p><strong>What happens when you pluck your grey hairs out? </strong></p> <p>Don’t do it! Not only will it simply grow back grey, but according to Trey Gillen, hairstylist and creative director of education at SACHAJUAN, doing so can also traumatise the follicles which could mean NO hair grows back.</p> <p><strong>When is the right time to go grey?</strong></p> <p>This is something that only you can decide. If your hair is dark brown or black, your greys will be more noticeable, so you’ll need to have regular (two to four weekly) trips to the hairdresser to cover them up. At some point you will most likely grow weary of trying to stem the tide and it will be time to just embrace the grey. You will know when you’ve had enough!</p> <p>If you have lighter hair, then your greys will be much less noticeable. Lighter hair gives you a much longer window between coloring appointments in the initial stages of going grey, and later you can use the greys as ‘herringbone highlights’ as per Sarah Jessica Parker’s beautiful mane, which is wonderful way to gracefully embrace going grey.</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2023/05/Phoebe-headshot-EDITED.jpg" alt="" width="1280" height="720" /></p> <p><span style="box-sizing: border-box; font-weight: bolder; color: #212529; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 16px; background-color: #ffffff;"><span style="box-sizing: border-box; caret-color: #212529;"><em style="box-sizing: border-box;">Phoebe Adams is the founder of Connected Women, an organisation providing a community for women over 50 to connect with each other and build meaningful friendships. With a rapidly growing community in Perth, Sydney, Wollongong, and Melbourne, Connected Women provides a safe and welcoming space for women to come together and share experiences. To learn more about the organisation and how you can get involved, visit <a style="box-sizing: border-box; color: #258440; text-decoration-line: none; background-color: transparent; transition: all 0.2s ease-in-out 0s;" href="https://www.connectedwomen.net/" target="_blank" rel="noopener">connectedwomen.net</a>.</em></span></span></p> <p><em><span style="box-sizing: border-box; font-weight: bolder; color: #212529; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 16px; background-color: #ffffff;"><span style="box-sizing: border-box; caret-color: #212529;"><span style="box-sizing: border-box;"><span style="color: #000000; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif; font-size: medium; font-weight: 400;">Image credits: Getty Images</span></span></span></span></em></p>

Beauty & Style

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How habit stacking trains your brain to make good habits last

<p><strong>Forming new habits</strong></p> <p>Forming new habits – even those you’re excited about – can be just as tricky as breaking habits. Adding more things to our daily to-do list can feel overwhelming, but with a little time-management ingenuity, making good habits stick can help us learn how to be happy, how to set goals and even how to be productive. Clueless about how to start with that? A behavioural trick called habit stacking can give you a major assist.</p> <p>The concept of habit stacking is akin to constructing a solid house: build a new habit on top of a strong, existing part of your daily routine. That way, it’s piggybacking on an old habit that’s already a no-brainer, so you’re far more likely to adopt the new habit going forward. “Habits are automated behaviours you don’t have to think about,” says clinical psychologist, Dr Pauline Wallin. “For example, there are several steps involved in tying your shoelaces, but you don’t consciously think about these during the process. Once your fingers grab the laces, it’s an automated process.”</p> <p>Why not make all your to-dos as effortless as tying your shoes? There’s really no downside to habit stacking. It turns chores into habits you don’t have to think about all that much. So here’s how you can make that happen.</p> <p><strong>What is habit stacking?</strong></p> <p>The term habit stacking was first used by author S.J. Scott in his book Habit Stacking, and it’s taken off like a rocket. “Habit stacking involves adding small routines to habits that are already established,” says Wallin. “With intentional practise, the established habit becomes a trigger for the new habit you want to adopt.”</p> <p>That new behaviour will eventually become a trigger for the next habit, allowing you to build on the progress you’ve already made.</p> <p><strong>How does habit stacking work?</strong></p> <p>At its core, habit stacking is simply pairing a small, new habit (say meditating for a few minutes) with one that’s already established (boiling water for your morning cup of tea). The more we practise doing it, the more automatic it becomes. It may take a little bit of adjusting to get used to it at first, but be intentional about how you go about stacking habits.</p> <p>“Adding a new behaviour to an established habit is not automatic at first but gradually becomes automatic as it is repeatedly paired with the longer-established habit, such that the earlier habit becomes a cue for the newer habit,” says Wallin.</p> <p>Eventually, you may not feel like you even need habit trackers anymore – you’ll be getting things done without even thinking about them. Here’s more about how habit stacking works to help you quickly adopt new behaviours.</p> <p><strong>It uses existing neural networks to make new habits stick </strong></p> <p>Everything we do and think draws on neural networks, which are how our brains organise information to communicate our thoughts and behaviours. Habits have many deep and redundant neural paths, so we can perform a habit even while our attention is elsewhere.</p> <p>“Your brain builds new neurons to support the behaviours we practise daily,” says clinical psychologist Bonnie Carpenter. “The more you practise a habit, the stronger the connections can become. If you don’t practise a habit, the connections will not be as strong.”</p> <p>So when you tap into the power of the habits you already have, the newer habits already have a framework to follow.</p> <p><strong>It turns an existing habit into a cue for the next one</strong></p> <p>We all have many behaviours that we’ve practised for years, just like tying our shoelaces. “If you attach a new behaviour to the old ones, it’s much more likely that you will make the new behaviour part of your routine,” says Carpenter. “You are teaching yourself and planning the path to behaviours in the future.”</p> <p>Eventually, you’ll take for granted those habits you couldn’t make stick.</p> <p><strong>It'll help you procrastinate less</strong></p> <p>You know you need to adopt a good-for-you habit, but you just don’t know how or where to start. And let’s be honest: you really can’t find the motivation for it. (Join the club.)</p> <p>That’s exactly when habit stacking works well. When you tie the dreaded thing you keep putting off to a strong, automatic habit, it’s suddenly possible to get ‘er done. “After a while, it becomes natural,” says Carpenter. Wasting time putting off what you don’t want to do will quickly be a thing of your past.</p> <p><strong>What is an example of habit stacking?</strong></p> <p>Different people have different habits they want to adopt, but these examples can get the wheels turning in your head about the ways habit stacking can help you streamline your life and become more productive. For each, we’ve included your established habit, then the new habit you can stack on top of it.</p> <p>When you turn off your work computer for the day or when you take a break from work,  tidy up your desk for five minutes.</p> <p>After you grab something to wear out of your overstuffed closet, put another clothing item into a bag to be donated to charity.</p> <p>When you finish dinner, immediately put your plates and silverware in the dishwasher so the kitchen sink is always empty.</p> <p>Once you’re done brushing your teeth, hydrate with a full glass of water.</p> <p>While your morning coffee is brewing, sweep the floor, open the mail or wash the dishes in your sink.</p> <p>When your car pulls out of work at the end of the day, phone your mother (you know she wishes you’d call more often!).</p> <p><strong>What are habit-stacking strategies?</strong></p> <p>How exactly you want to tackle this is entirely up to you, and that’s one of the best parts of the habit-stacking concept: it can and should be customised. Our experts suggest these ideas to get you started.</p> <p><em><strong>1. Find the right habits to pair</strong></em></p> <p>It probably makes the most sense to connect the old habit with the new one that’s in a similar vein, but that isn’t entirely necessary. For example, if you want to fit in more exercise, start a new habit of walking for five minutes every time you put on a pair of sneakers.</p> <p>But according to clinical psychologist, Dr Linda Sapadin, what matters most is that the new habit is specific, not that the habits are cousins. Maybe putting on your sneakers isn’t tied to exercise; instead, it might make more sense for you to take out the garbage whenever you lace up your tennis shoes.</p> <p>If the pairing makes sense to you, that’s all that matters. In other words, you do you.</p> <p>Timing matters too: “It’s also very helpful to decide when you are most likely to have a positive experience with habit stacking,” Sapadin says.</p> <p>If your aim is to practise gratitude by filling out a gratitude journal daily, it doesn’t make sense to tie this new habit to your morning shower. You won’t be writing under the spray of water, after all. Instead, you might stack the gratitude journalling habit on top of putting on your pyjamas.</p> <p>“Look at the habits you have daily, and look for the place where you might easily insert the new behaviour,” says Carpenter.</p> <p><em><strong>2. Don't use an emotionally laden habit as a cue</strong></em></p> <p>Certain ingrained routines are not the right triggers for new habits. If you wake up in the morning, hop on the scale and feel bad about yourself, for example, your am weigh-in is absolutely not the right cue for another habit. “If you pair a new habit with one that is emotionally triggering, you will unwittingly train the new habit to trigger similar emotions,” says Wallin.</p> <p><em><strong>3. Stack the habits for good </strong></em></p> <p>Most of us have already engaged in habit stacking for our bad habits, such as procrastinating on work. Let’s say you sit down at your desk to work, but you are reluctant to get started (usually due to some degree of anxiety). “To distract yourself from anxiety, you form a habit of scrolling through your social media feed for a few minutes,” says Wallin. Now you’re not working, and you’re not doing anything else terribly productive either.</p> <p>This pattern can continue to suck your time, which is the opposite effect of what habit stacking should be. “Next, suppose that, while scrolling through your social media, you see an ad for an item that you’ve been shopping for recently,” says Wallin. “What luck! You click to purchase it immediately. For the next few days, when you sit down to work, you check your social media and then look for other bargain offers. Now you are stacking another habit onto the sequence.”</p> <p>As you can guess, this type of habit stacking is easy, says Wallin. “But the sequence is counter-productive because it interferes with getting work done,” she says.</p> <p>If, instead, you want to mirror the morning habits of highly organised people, stack a productive task on top of another one. In time, you will become the naturally productive person you’ve always wanted to be.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/culture/how-habit-stacking-trains-your-brain-to-make-good-habits-last?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Body

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11 easiest dogs to train that make obedient pets

<h2>Most trainable dogs</h2> <p>Dogs are some of our most beloved animal companions. But not all breeds are the easiest dogs to train, and if they’re not well-behaved, they can be a huge source of stress. Without learning the basics, dogs can have all sorts of unwanted behaviours, like barking, pulling on the leash, destroying items in the house, and not socialising well with people or other animals. This sadly contributes to many pets being surrendered to animal shelters when their owners are no longer able to cope.<br />Proper training is essential for any pet, whether they’re going to be family companions, service dogs, emotional support dogs, or guard dogs. “Your dog needs to know basic obedience,” says dog trainer, Courtney Briggs. “‘Sit,’ ‘stay,’ ‘come,’ ‘off,’ and ‘down’ are all crucial skills you’ll need to have mastered before bringing your dog into unfamiliar environments with unfamiliar humans and activities.”<br />If you’re thinking of bringing a new pet into your life, first consider which breeds are the easiest dogs to train. Both instinct and intelligence play a role in how trainable an animal is. Certain breeds have been bred for hundreds of years to do specific activities, like herding, and it’s challenging to stop a dog from doing what it’s instinctually supposed to do. But with regular training, any pup – from the smartest dog breeds to slower learners – can learn the basics. So find a dog trainer and enrol your furry friends in obedience school when they’re young.<br />With positive reinforcement and consistency, your new puppies will become obedient, happy members of the family. And remember: regardless of breed, training a pup takes time, consistency, and patience, says Rob R. Jackson, co-founder and CEO of Healthy Paws Foundation and Healthy Paws Pet Insurance. Treats don’t hurt either.</p> <h2>Border collie</h2> <p>Bred to be bright and energetic, border collies take their name from the border region of Scotland, where the breed was developed, and the Scottish word for sheepdog: collie. These agile, intelligent dogs are practically athletes when it comes to herding and are no doubt smarter than you think. So impressive are the pups that, the story goes, onlookers at one of the first sheepdog trials, held in Wales in 1873 were amazed by the breed’s ability to follow hand signals and whistles to gather sheep into pens.</p> <p>Keep in mind that border collies need a lot of dedicated time, attention, and activities. It’s worth the effort, though; collies are one of the most loyal dog breeds out there. Jackson recommends focusing on potty training, commands like “sit” and “stay,” and socialising to help your pup get used to new people, animals, and situations.</p> <h2>German shepherd</h2> <p>Guide dogs for the blind, service dogs, watchdogs, and herding dogs all have one thing in common: they’re often German shepherds. These are some of the easiest dogs to train for work and family life, says animal behaviourist, Dr Mary Burch. No wonder they’re one of the most popular breeds. Because they have a strong protective instinct, it’s important to train them early, so they don’t perceive a threat where there isn’t one.</p> <p>“Pet parents should work to train their dog in short bursts of time – about five to ten minutes – a few times a day,” Jackson says. “Marathon sessions aren’t good for puppies, as their attention spans are too short. Plus, puppies’ growing bodies need lots of rest and sleep, so give them regular breaks. Training before mealtimes and offering treats can be productive, too, as food is a big motivator.” Some researchers say male and female dogs differ when it comes to training, with males being harder dogs to train.</p> <h2>Papillon</h2> <p>With its small stature and lightweight body, this breed is also called the Continental Toy Spaniel. These pups are as well known for their perky, fringed, butterfly-shaped ears (‘papillon’ is French for ‘butterfly’) as they are their personality. Papillons are “intelligent, self-assured, playful, affectionate, and happy,” says Burch. They’re also excellent at learning tricks and obedience work, making them one of the best dogs for first-time owners. While these tiny pups may seem fragile, they’re go-getters that love to exercise and play. You can train papillon puppies to do almost anything, and these lively, popular pets thrive on mental stimulation and work. Try training them to do fun tricks or participate in dog sports, such as agility courses with hurdles to jump and poles to weave through.</p> <h2>Labrador</h2> <p>The ever-popular Labrador retrievers are eager-to-please and some of the easiest dogs to train. Lab pups have personality and then some; they’re friendly, sociable, and playful. Still, you’ll have to stay vigilant with younger doggos. “It’s important to remember that puppies are curious by nature and can easily get into all sorts of mischief, such as swallowing things they shouldn’t,” Jackson says. That kind of behaviour is more than just annoying – it can be life-threatening. You’ll want to train your dogs to “leave it,” or ignore something you don’t want them to pick up.</p> <h2>Golden retriever</h2> <p>Considered sporting dogs, golden retrievers are happy, friendly, and intelligent. Their stellar obedience makes them some of the best-behaved dogs and easiest dogs to train. They also make great service and therapy dogs, Burch says. And they’re one of <a href="https://www.readersdigest.com.au/food-home-garden/pets/15-best-dogs-for-seniors" target="_blank" rel="noopener">the best dogs for seniors</a>. Originally bred to fetch downed waterfowl for hunters, they’ve since evolved into wonderful family dogs. Because they’re loving and want to please, they respond well to verbal praise and playtime.</p> <p>“Positive reinforcement, sometimes known as reward-based training or force-free dog training, is widely recognised as the most effective and humane form of dog training,” says Jackson, who suggests training with snacks or treats, affectionate ear scratches, and belly rubs. “It improves the bond between parent and pet while reinforcing the desired behaviour.”</p> <h2>Border terrier</h2> <p>Happy, affectionate border terriers like to work, which bodes well for obedience training. “They’re good-tempered, affectionate, and easy to train,” Burch says. If your pup takes to training happily, “it’s something to be celebrated,” says Jackson. “This means your training is effective and your puppy is having fun and enjoying pleasing you.”</p> <p>It’s totally fine if your goal is simply to have your pup walk on a leash without pulling or heel off-leash, Jackson adds. Just know that any type of training will take effort on your part. “A lot of progress in training depends on the time a pet parent puts into working with their pup, which is why many pet parents are reminded that getting a puppy is hard work,” he says. “In the end, it’s always worth it – for both parties involved.”</p> <h2>Poodle </h2> <p>A sweet, lively breed that comes in a variety of sizes, the poodle is the national dog of France. But get this: they’re not actually French dogs, they were originally bred in Germany as waterfowl-hunting dogs; the name poodle comes from the German word ‘pudel,’ which means ‘to splash in the water.’</p> <p>Curly hair might make poodles the most stylish pups outside the Westminster Dog Show, but they’re also some of the smartest, part of the reason they’re among the easiest dogs to train. With a high level of intelligence, athletic nature, and innate desire to be a companion, the poodle is a very fast learner that loves the challenge of not only training but also learning new tricks and games. They need frequent mental and physical stimulation, though, so give your poodle plenty of toys and games, such as puzzle feeding bowls.</p> <h2>Doberman pinscher</h2> <p>The statuesque Doberman pinscher is renowned for being one of the easiest dogs to train, which is why they’re frequently used for military and police work. Despite reputations as protective and fearsome guard dogs, these German dogs were actually bred as companion animals, making them great pets for families (yes, even kids). They’re known for being loyal, brave, trustworthy, and intelligent, and while they need plenty of enrichment and exercise, they’re also happy with a cuddle on the couch.</p> <p>Due to their large size, consistent training from a young age is key, ensuring they learn how to sit, stay, and walk nicely on a leash without pulling. “The key tool for keeping your dog calm is teaching them to have great owner focus,” explains Briggs. “Owner focus does not mean forcing the dog to pay attention to us humans. It means rewarding the dog for checking in with us, no matter the situation.”</p> <h2>Corgi</h2> <p>Both the Pembroke Welsh corgi and Cardigan Welsh corgi make for obedient, loving pets. Even Queen Elizabeth II was a fan of corgis, having owned at least 30 throughout her lifetime. You don’t need to live in a palace to enjoy a corgi, though. They’re also one of the <a href="https://www.readersdigest.com.au/pets/13-best-apartment-dogs" target="_blank" rel="noopener">best apartment dogs</a> – they’re perfectly pint-size and love looking out the window and watching the world.</p> <p>The breed is intelligent and quick-witted, with an innate nature to herd and work. As such, they’re receptive to training. Combine that with their fearless nature, and it’s no surprise corgis are always interested in trying new things or learning games. Although they can be strong-willed, regular training and exposure to plenty of new environments and settings will help your pup become obedient, well-adjusted, and good with kids. Just be sure you’re able to give your corgi plenty of exercise.</p> <p> </p> <div> </div> <p> </p> <h2>Shetland sheepdog</h2> <p>The iconic Shetland sheepdog, or sheltie, is a beautiful animal and one of the most popular medium dog breeds. It’s a herding breed originally from Scotland’s Shetland Islands, and with a love for people, it makes a wonderful family dog. When it comes to training, the sheltie enjoys a challenge and also loves to please, landing it on the list of most-trainable dogs. Its intelligent nature and knack for agility and athletics make it a prime candidate for agility courses and doggy tricks. Indeed, many sheltie owners go above and beyond basic obedience training.</p> <p>These dogs are energetic and eager, so they’ll do best with a big yard or plenty of long walks. They’re also kind, playful, and loving, remaining loyal throughout life. They’re known for being very sensitive, so teach your puppy the foundations by being gentle and giving lots of positive reinforcement. They may be one of the easiest dogs to train, but the key to success is calmness. “The most important factor in maintaining calm in your dog is for you to remain calm,” says Briggs. “Emotions run down the leash, so whatever you’re feeling can be sensed by your dog.”</p> <h2>Mixed-breed dog</h2> <p>When you’re looking for the easiest dogs to own, don’t rule out a shelter dog. Plenty of perfectly well-behaved pups still wind up in shelters. And for those who need a few lessons in manners, many shelters have training programs to get dogs ready for adoption. You may find a lovable purebred or mixed-breed dog who’s eager to please and ready to make a loving, obedient addition to your family.</p> <p><em><span style="color: #444444; font-family: Raleway, sans-serif, 'Helvetica Neue', Helvetica, Arial; font-size: 16px; background-color: #ffffff;">Image credit: Shutterstock</span></em></p> <p><em><span style="color: #444444; font-family: Raleway, sans-serif, 'Helvetica Neue', Helvetica, Arial; font-size: 16px; background-color: #ffffff;">This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/pets/11-easiest-dogs-to-train-that-make-obedient-pets?pages=2" target="_blank" rel="noopener">Reader's Digest</a>.</span></em></p>

Family & Pets

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Rod Stewart's ultimate surprise for like-minded hobbyists

<p>Rod Stewart has paid a surprise visit to a local business in Sydney's west, mingling with like-minded hobbyists. </p> <p>On Wednesday night, the 78-year-old rockstar took to the stage of Sydney's Qudos Bank Arena in front of 21,000 adoring fans, performing his classic hits in a signature leopard print jacket. </p> <p>But just hours before, he stopped in at Woodpecker Model Railways, a model train store located in Pendle Hill, in search of model trains to add to his vast collection.</p> <p>"Look who casually walked into our shop," the business shared on their Facebook page, alongside a photo of staff members smiling with the rock legend.</p> <p><iframe style="border: none; overflow: hidden;" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Fwoodpeckermodelrailways%2Fposts%2Fpfbid0Nfb2LeEtR5yXAcfCiBW8g4GVLqncdVbNz9AKJnZVwFzB345DUXMDt3C6ZvcGpReyl&amp;show_text=true&amp;width=500" width="500" height="504" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></p> <p>"That's amazing!!!" one follower wrote on Facebook.</p> <p>"WOW how awesome !! Lucky you !!I think I would be in total admiration [and] shock if Rod walked into a shop I owned or was in lol," another said.</p> <p>"A very accomplished modeller..... sings a bit as well....." another wrote.</p> <p>Rod Stewart has long been known as a <a href="https://www.oversixty.co.nz/property/real-estate/rod-stewart-s-hidden-track-inside-his-beverly-hills-home" target="_blank" rel="noopener">keen model train builder</a>, revealing in a 2019 interview with Railway Modeller magazine that he had been working on a giant and intricate model of a United States city at home for the previous 23 years.</p> <p>Following his admission in the interview, BBC Radio 2's Jeremy Vine suggested Stewart did not build the model himself, to which Stewart rebutted as he called into Vine's show to set the record straight himself.</p> <p>"I would say 90 per cent of it I built myself," Stewart insisted to Vine. "The only thing I wasn't very good at and still am not is the electricals, so I had someone else do that."</p> <p>"A lot of people laugh at it being a silly hobby, but it's a wonderful hobby," he said.</p> <p><em>Image credits: Facebook</em></p>

Music

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Jimmy Barnes shares details of his recovery journey

<p>Jimmy Barnes has shared the gruelling details of his recovery journey after undergoing major surgery. </p> <p>The 66-year-old underwent major hip and back surgery in December, after explaining to fans that after nearly 50 years of “jumping off PAs and stomping around stages has “caught up” with him and he needed to do something to fix the “constant and severe pain.”</p> <p>Now, just three short weeks after the procedure, Jimmy is back on his feet and sharing his recovery process with his fans.</p> <p>The iconic singer said he was forced to be "patient" as he navigates his recovery, but this week hit a major milestone by being able to cycle on an exercise bike for 10 minutes a day. </p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Cm_IUDyO_lU/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/Cm_IUDyO_lU/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Jimmy Barnes (@jimmybarnesofficial)</a></p> </div> </blockquote> <p>Jimmy's update comes just days after he shared a photo of him walking with a walking stick, saying he has been "sticking to the recovery program to the letter", while thanking his fans for "cheering me on".</p> <p>He joked that his wife Jane was acting as his personal physio, while sharing that he was off heavy pain medication and has "turned a big corner". </p> <p>On New Year's Day, Barnes shared he was able to walk to the top of a flight of stairs and back down again while unaided, saying "what a great start to the new year".</p> <p>Fans have been delighted by Jimmy's updates, with his posts being flooded with words of encouragement.</p> <p>One fan wrote, "Good on ya mate! We’re all cheering you on, Jimmy!"</p> <p><em>Image credits: Instagram</em></p>

Caring

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Southampton to Shanghai by train – one climate change researcher’s quest to avoid flying

<p>Academics travel a lot. Whether for fieldwork or conferences, we’re often <a href="https://theconversation.com/university-sector-must-tackle-air-travel-emissions-118929">encouraged</a> to do it. Often internationally, invariably by aeroplane. But while globetrotting might make us feel important, a recent <a href="https://www.sciencedirect.com/science/article/pii/S0959652619311862">study</a> suggests there’s no connection between academic air-miles and career advancement.</p> <p>With the obvious realities of the climate crisis, and with air travel being the <a href="https://theconversation.com/its-time-to-wake-up-to-the-devastating-impact-flying-has-on-the-environment-70953">single quickest</a> way an average person can contribute to climate change, some academics are trying to stay on the ground whenever possible. Within a broader <a href="https://www.flightfree.co.uk/">campaign</a> to encourage people to go “flight-free”, there’s a community of <a href="https://academicflyingblog.wordpress.com/">academics</a> challenging the reliance on flying that’s typically sat uneasily at the heart of their careers.</p> <p>I’m a member of that community. I pledged not to fly in 2019 and 2020, and then won a fellowship to study Chinese attitudes to sustainability which required me to go to China for fieldwork. Suddenly, the consequences of my pledge became very real.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=388&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=388&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=388&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=488&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=488&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285327/original/file-20190723-110154-1grcjbv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=488&fit=crop&dpr=3 2262w" alt="" /><figcaption><span class="caption">Not only do planes release a lot of CO₂ during flight, the white ‘contrails’ they leave behind warm the atmosphere further.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/passenger-airplanes-on-air-busy-traffic-1089042554?src=lgi_phsJCpzeLwXItWfMbw-1-17&studio=1">FotoHelin/Shutterstock</a></span></figcaption></figure> <p><strong>Life on the rails</strong></p> <p>When I told my managers that I intended to get to China by train, I was met with a mixture of responses. Some thought I was mad, some admired my principles, some thought I was an awkward bugger. Maybe they were all right. In any case, what I was doing had certainly created more work for myself.</p> <p>I began trying to convince senior staff to release funds from my research budget to arrange visas, and thinking through the nitty-gritty of a trip across Europe, Russia and a big chunk of China itself. The cost of the trains was over £2,000, dwarfing the £700 I could pay for a London to Beijing return flight. Time-wise, the train trip took just under two weeks each way. But in terms of carbon emissions my trip was a steal, contributing <a href="https://www.gov.uk/government/publications/greenhouse-gas-reporting-conversion-factors-2019">just 10%</a> of the emissions of the equivalent flights.</p> <p>The cost, complexity and discomfort of such a long solo trip did occasionally make me wonder if it wouldn’t just be easier to fly (answer: it would). But I was determined to honour my pledge and show other academics – by my own extreme example – that it is possible to do international work without flights.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285316/original/file-20190723-110175-szuvp8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="" /><figcaption><span class="caption">The author meets a train guard in Siberia.</span> <span class="attribution"><span class="source">Roger Tyers</span>, <span class="license">Author provided</span></span></figcaption></figure> <p>Considering it involved 21 train connections, my journey went surprisingly smoothly. I took a series of “short” trips from Southampton, changing in London, Brussels, Cologne, Berlin and then onto my first sleeper train from Warsaw to Kiev (avoiding Belarus which would have required another visa).</p> <p>My first experience on the Kiev-bound, Soviet-style sleeper train was something of a shock. Unsure of the etiquette when sharing a tiny cabin with two or three others with limited English, I soon learned that body language, Google translate and sharing food breaks the ice. Luckily, my no-flying trip was a recurring source of conversation, fascination and bafflement for many of my fellow travellers.</p> <p>After one night in Kiev, I took another overnight train to Moscow. Russia was something of a test – on my return journey I travelled 2,600 miles between Irkutsk and Moscow, spending 90 hours on a single train. Had this not been a work trip, I would have gladly stopped more often. Making friends with fellow passengers – mainly Russians on work trips or family visits, or European and Chinese tourists doing the bucket list Trans-Siberian route – certainly helped pass the time. The Siberian scenery – millions of trees on a seemingly endless loop – became somewhat repetitive, but the monotony afforded me time to read, write, plan and contemplate.</p> <p>The most spectacular journey was the Trans-Mongolian section, passing the edge of Lake Baikal, the world’s largest lake rimmed with snow-capped mountains, over the green steppes of northern Mongolia, across the Gobi desert, and finally through the mountainous valleys encircling Beijing. It’s hard not to be awed and inspired that these train lines exist in such remote parts of our planet.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1003%2C1003&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1003%2C1003&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285302/original/file-20190723-110154-qqgn2n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="" /></a><figcaption><span class="caption">The track stretches for miles across the Mongolian plains.</span> <span class="attribution"><span class="source">Roger Tyers</span>, <span class="license">Author provided</span></span></figcaption></figure> <p><strong>Calling at Beijing</strong></p> <p>China now has more high-speed railways than the rest of the world combined, and they do it in style. Beijing to Shanghai, a trip covering 1,300km, takes less than four and a half hours, with a solid internet connection throughout and the most legroom I enjoyed on any of my trips. The downer is that China’s electrified trains will, <a href="https://theconversation.com/china-wrestles-with-insecure-gas-supplies-but-stays-strong-on-longer-term-plan-for-renewables-117445">like most of their electricity</a>, be powered by coal. But on the upside, these trains are likely to take passengers off domestic flights – a lesson for Europe and the US.</p> <p>I enjoyed using them to visit my other field sites in Hangzhou and Ningbo before finally retracing my steps back, over 6,000 miles to the UK, clutching a load of new data, a heap of memories, and a sore back. The focus group data I collected in China, with members of their urban middle classes, has enforced my view that both ‘bottom-up’ social and cultural pressure, as well as “top-down” infrastructure and fiscal policy will be required in any country facing up the complex challenges of climate change.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/285360/original/file-20190723-110162-1jhj505.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="" /><figcaption><span class="caption">The author at the end of his outward journey in Tiananmen Square.</span> <span class="attribution"><span class="source">Roger Tyers</span>, <span class="license">Author provided</span></span></figcaption></figure> <p>I admit that my story is somewhat privileged – not everyone can take the train to China for work, and I doubt I’ll make a habit of it. Much depends on geography too. The UK is relatively well connected by surface transport options like rail, but many still fly - the UK has the <a href="https://www.iata.org/pressroom/pr/Pages/2018-10-24-02.aspx">third largest</a> air passenger market, behind only the US and China.</p> <p>The bigger policy goal is to make train tickets less expensive relative to flights. In the meantime, academics can play a leadership role, both individually and <a href="https://theconversation.com/researchers-set-an-example-fly-less-111046">institutionally</a>. Universities could consider publishing records of staff flights, building low-carbon travel modes into grant proposals by default, and making videoconferencing facilities fantastic.</p> <p>Recent <a href="https://www.sciencedirect.com/science/article/pii/S0959652619311862">research</a> has shown, unsurprisingly, that climate researchers are taken more seriously if they practise what they preach. If we can lead by example in reducing our own flying carbon footprints while still conducting great research, then others – students, policymakers and other professionals – are far more likely to take notice.</p> <p><em>Writen by Roger Tyers. Republished with permission from <a href="https://theconversation.com/southampton-to-shanghai-by-train-one-climate-change-researchers-quest-to-avoid-flying-120015" target="_blank" rel="noopener">The Conversation</a>.</em></p> <p><em>Image: Getty Images</em></p>

International Travel

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The Galactica AI model was trained on scientific knowledge – but it spat out alarmingly plausible nonsense

<p>Earlier this month, Meta announced new AI software called <a href="https://galactica.org/">Galactica</a>: “a large language model that can store, combine and reason about scientific knowledge”.</p> <p><a href="https://paperswithcode.com/paper/galactica-a-large-language-model-for-science-1">Launched</a> with a public online demo, Galactica lasted only three days before going the way of other AI snafus like Microsoft’s <a href="https://www.theverge.com/2016/3/24/11297050/tay-microsoft-chatbot-racist">infamous racist chatbot</a>.</p> <p>The online demo was disabled (though the <a href="https://github.com/paperswithcode/galai">code for the model is still available</a> for anyone to use), and Meta’s outspoken chief AI scientist <a href="https://twitter.com/ylecun/status/1595353002222682112">complained</a> about the negative public response.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">Galactica demo is off line for now.<br />It's no longer possible to have some fun by casually misusing it.<br />Happy? <a href="https://t.co/K56r2LpvFD">https://t.co/K56r2LpvFD</a></p> <p>— Yann LeCun (@ylecun) <a href="https://twitter.com/ylecun/status/1593293058174500865?ref_src=twsrc%5Etfw">November 17, 2022</a></p></blockquote> <p>So what was Galactica all about, and what went wrong?</p> <p><strong>What’s special about Galactica?</strong></p> <p>Galactica is a language model, a type of AI trained to respond to natural language by repeatedly playing a <a href="https://www.nytimes.com/2022/04/15/magazine/ai-language.html">fill-the-blank word-guessing game</a>.</p> <p>Most modern language models learn from text scraped from the internet. Galactica also used text from scientific papers uploaded to the (Meta-affiliated) website <a href="https://paperswithcode.com/">PapersWithCode</a>. The designers highlighted specialised scientific information like citations, maths, code, chemical structures, and the working-out steps for solving scientific problems.</p> <p>The <a href="https://galactica.org/static/paper.pdf">preprint paper</a> associated with the project (which is yet to undergo peer review) makes some impressive claims. Galactica apparently outperforms other models at problems like reciting famous equations (“<em>Q: What is Albert Einstein’s famous mass-energy equivalence formula? A: E=mc²</em>”), or predicting the products of chemical reactions (“<em>Q: When sulfuric acid reacts with sodium chloride, what does it produce? A: NaHSO₄ + HCl</em>”).</p> <p>However, once Galactica was opened up for public experimentation, a deluge of criticism followed. Not only did Galactica reproduce many of the problems of bias and toxicity we have seen in other language models, it also specialised in producing authoritative-sounding scientific nonsense.</p> <p><strong>Authoritative, but subtly wrong bullshit generator</strong></p> <p>Galactica’s press release promoted its ability to explain technical scientific papers using general language. However, users quickly noticed that, while the explanations it generates sound authoritative, they are often subtly incorrect, biased, or just plain wrong.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">I entered "Estimating realistic 3D human avatars in clothing from a single image or video". In this case, it made up a fictitious paper and associated GitHub repo. The author is a real person (<a href="https://twitter.com/AlbertPumarola?ref_src=twsrc%5Etfw">@AlbertPumarola</a>) but the reference is bogus. (2/9) <a href="https://t.co/N4i0BX27Yf">pic.twitter.com/N4i0BX27Yf</a></p> <p>— Michael Black (@Michael_J_Black) <a href="https://twitter.com/Michael_J_Black/status/1593133727257092097?ref_src=twsrc%5Etfw">November 17, 2022</a></p></blockquote> <p>We also asked Galactica to explain technical concepts from our own fields of research. We found it would use all the right buzzwords, but get the actual details wrong – for example, mixing up the details of related but different algorithms.</p> <p>In practice, Galactica was enabling the generation of misinformation – and this is dangerous precisely because it deploys the tone and structure of authoritative scientific information. If a user already needs to be a subject matter expert in order to check the accuracy of Galactica’s “summaries”, then it has no use as an explanatory tool.</p> <p>At best, it could provide a fancy autocomplete for people who are already fully competent in the area they’re writing about. At worst, it risks further eroding public trust in scientific research.</p> <p><strong>A galaxy of deep (science) fakes</strong></p> <p>Galactica could make it easier for bad actors to mass-produce fake, fraudulent or plagiarised scientific papers. This is to say nothing of exacerbating <a href="https://www.theguardian.com/commentisfree/2022/nov/28/ai-students-essays-cheat-teachers-plagiarism-tech">existing concerns</a> about students using AI systems for plagiarism.</p> <p>Fake scientific papers are <a href="https://www.nature.com/articles/d41586-021-00733-5">nothing new</a>. However, peer reviewers at academic journals and conferences are already time-poor, and this could make it harder than ever to weed out fake science.</p> <p><strong>Underlying bias and toxicity</strong></p> <p>Other critics reported that Galactica, like other language models trained on data from the internet, has a tendency to spit out <a href="https://twitter.com/mrgreene1977/status/1593649978789941249">toxic hate speech</a> while unreflectively censoring politically inflected queries. This reflects the biases lurking in the model’s training data, and Meta’s apparent failure to apply appropriate checks around the responsible AI research.</p> <p>The risks associated with large language models are well understood. Indeed, an <a href="https://dl.acm.org/doi/10.1145/3442188.3445922">influential paper</a> highlighting these risks prompted Google to <a href="https://www.wired.com/story/google-timnit-gebru-ai-what-really-happened/">fire one of the paper’s authors</a> in 2020, and eventually disband its AI ethics team altogether.</p> <p>Machine-learning systems infamously exacerbate existing societal biases, and Galactica is no exception. For instance, Galactica can recommend possible citations for scientific concepts by mimicking existing citation patterns (“<em>Q: Is there any research on the effect of climate change on the great barrier reef? A: Try the paper ‘<a href="https://doi.org/10.1038/s41586-018-0041-2">Global warming transforms coral reef assemblages</a>’ by Hughes, et al. in Nature 556 (2018)</em>”).</p> <p>For better or worse, citations are the currency of science – and by reproducing existing citation trends in its recommendations, Galactica risks reinforcing existing patterns of inequality and disadvantage. (Galactica’s developers acknowledge this risk in their paper.)</p> <p>Citation bias is already a well-known issue in academic fields ranging from <a href="https://doi.org/10.1080/14680777.2018.1447395">feminist</a> <a href="https://doi.org/10.1093/joc/jqy003">scholarship</a> to <a href="https://doi.org/10.1038/s41567-022-01770-1">physics</a>. However, tools like Galactica could make the problem worse unless they are used with careful guardrails in place.</p> <p>A more subtle problem is that the scientific articles on which Galactica is trained are already biased towards certainty and positive results. (This leads to the so-called “<a href="https://theconversation.com/science-is-in-a-reproducibility-crisis-how-do-we-resolve-it-16998">replication crisis</a>” and “<a href="https://theconversation.com/how-we-edit-science-part-2-significance-testing-p-hacking-and-peer-review-74547">p-hacking</a>”, where scientists cherry-pick data and analysis techniques to make results appear significant.)</p> <p>Galactica takes this bias towards certainty, combines it with wrong answers and delivers responses with supreme overconfidence: hardly a recipe for trustworthiness in a scientific information service.</p> <p>These problems are dramatically heightened when Galactica tries to deal with contentious or harmful social issues, as the screenshot below shows.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=347&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=347&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=347&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=436&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=436&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/498098/original/file-20221129-17547-nwq8p.jpeg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=436&amp;fit=crop&amp;dpr=3 2262w" alt="Screenshots of papers generated by Galactica on 'The benefits of antisemitism' and 'The benefits of eating crushed glass'." /></a><figcaption><span class="caption">Galactica readily generates toxic and nonsensical content dressed up in the measured and authoritative language of science.</span> <span class="attribution"><a class="source" href="https://twitter.com/mrgreene1977/status/1593687024963182592/photo/1">Tristan Greene / Galactica</a></span></figcaption></figure> <p><strong>Here we go again</strong></p> <p>Calls for AI research organisations to take the ethical dimensions of their work more seriously are now coming from <a href="https://nap.nationalacademies.org/catalog/26507/fostering-responsible-computing-research-foundations-and-practices">key research bodies</a> such as the National Academies of Science, Engineering and Medicine. Some AI research organisations, like OpenAI, are being <a href="https://github.com/openai/dalle-2-preview/blob/main/system-card.md">more conscientious</a> (though still imperfect).</p> <p>Meta <a href="https://www.engadget.com/meta-responsible-innovation-team-disbanded-194852979.html">dissolved its Responsible Innovation team</a> earlier this year. The team was tasked with addressing “potential harms to society” caused by the company’s products. They might have helped the company avoid this clumsy misstep.<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/195445/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em>Writen by Aaron J. Snoswell </em><em>and Jean Burgess</em><em>. Republished with permission from <a href="https://theconversation.com/the-galactica-ai-model-was-trained-on-scientific-knowledge-but-it-spat-out-alarmingly-plausible-nonsense-195445" target="_blank" rel="noopener">The Conversation</a>.</em></p> <p><em>Image: Getty Images</em></p>

Technology

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The world’s 10 best train journeys

<p><strong>10 best train trips in the world</strong></p> <p>Key to cost of rail trip (airfares &amp; extra accommodations not included).</p> <p>$ = less than $500</p> <p>$$ = between $500 and $1000</p> <p>$$$ = between $1000 and $2000</p> <p>$$$$ = between $2000 and $3000</p> <p>$$$$$ = more than $3000</p> <p><strong>The Royal Scotsman</strong></p> <p><em>Where</em>: Around the Scottish Highlands or all the way around Great Britain.</p> <p><em>When</em>: Warmer weather and up to 20 hours of daylight in June make it the perfect time to watch ospreys soaring over mirror-like lochs, or come in October for autumn colours and the rather vocal stag rutting season.</p> <p><em>Cost</em>: $$$$$</p> <p><em>Duration</em>: Trips into the Highlands can be as short as two days or as long as five. Seven days will get you all the way around Great Britain in the most stylish mode possible.</p> <p><em>Highlights</em>: Possibly the most expensive train journey in the world, you’ll be treated like a member of the monarchy. Indulgent cuisine, fine wines and cabins that look like guest rooms at Balmoral await those willing to part with a minimum of $3600 (approximately) for a two-night trip.</p> <p><strong>The Chepe</strong></p> <p><em>Where</em>: Mexico, starting in the mountains of Chihuahua and finishing on the Sinaloa coast.</p> <p><em>When</em>: In the rainy season, from June to October, you’ll get lush vegetation and blooming cacti, although mid-summer temperatures can reach 44°c.</p> <p><em>Cost</em>: $</p> <p><em>Duration</em>: Doing the route straight through takes fourteen hours, but you’ll want to stop off overnight and explore the very traditional towns along the way.</p> <p><em>Highlights</em>: The train winds its way down through 656km of the spectacularly beautiful Copper Canyon (which is deeper than the Grand Canyon), over 37 precarious-looking bridges and through 86 tunnels. The local indigenous peoples, the Tarahumara, sell their crafts and foods along the railway route.</p> <p><strong>The Ghan</strong></p> <p><em>Where</em>: Australia, from Adelaide to Darwin via Alice Springs.</p> <p><em>When</em>: Going during the wet season (the Australian summer) will allow you to see more wildlife and tropical splendour in the North, though peak season is usually the Australian winter.</p> <p><em>Cost</em>: $$$ – $$$$$</p> <p><em>Duration</em>: Going straight through takes 52 hours. There are disembarkation points throughout from which you can take tours.</p> <p><em>Highlights</em>: Going through Australia’s “Red Centre,” with cobalt-blue skies, red earth and not much else – a hauntingly beautiful and serene experience.</p> <p><strong>The Blue Train</strong></p> <p><em>Where</em>: South Africa, from Pretoria to Cape Town.</p> <p><em>When</em>: From May to August you’ll be more likely to observe big game from the train.</p> <p><em>Cost</em>: $$$ – $$$$</p> <p><em>Duration</em>: 27 hours on the train, with several stops and excursions along the way.</p> <p><em>Highlights</em>: You’ll be travelling through 1600k of diverse and naturally awesome African landscape in the utmost style, with stays on game reserves optional.</p> <p><strong>The Rocky Mountaineer</strong></p> <p><em>Where</em>: Canada, from Vancouver to Banff, Jasper and Calgary.</p> <p><em>When</em>: In June, which is springtime in the Rockies, complete with blooming flowers and abundant wildlife.</p> <p><em>Cost</em>: $$ – $$$$$</p> <p><em>Duration</em>: Between two and eight days, travelling only in daylight, staying in deluxe hotels.</p> <p><em>Highlights</em>: Unparalleled views of the Rocky Mountains, incredible luxury at every stage of the trip, onboard traditional native storytelling, wine appreciation classes, and natural history workshops.</p> <p><strong>Eastern and Oriental Express</strong></p> <p><em>Where</em>: From Thailand, through Malaysia, to Singapore.</p> <p><em>When</em>: April and May, for the least humid weather and lesser chance of monsoons.</p> <p><em>Cost</em>: $$$ – $$$$$</p> <p><em>Duration</em>: Trips vary from two to eight days.</p> <p><em>Highlights</em>: You’ll travel through the heart of Southeast Asia. From golden temples and paddy fields to cosmopolitan cities, this luxurious train showcases the best of the countries it passes through.</p> <p><strong>Royal Rajasthan on Wheels</strong></p> <p><em>Where</em>: India, a circuit through the Rajasthan region, from Delhi.</p> <p><em>When</em>: October – the weather is cool enough to be bearable and you’ll see the most wildlife from the train.</p> <p><em>Cost</em>: $$$$$</p> <p><em>Duration</em>: Eight days, which includes excursions throughout the route.</p> <p><em>Highlights</em>: You’ll be treated like royalty as you tour the majestic states and houses of this region. The train is decked out in indulgent Indian style, with décor and even an onboard spa.</p> <p><strong>The Ocean</strong></p> <p><em>Where</em>: Canada, from Montreal to Halifax.</p> <p><em>When</em>: In early October, when you’ll travel through glorious autumn colours and still be able to ride the Sleeper Touring Class train before it is taken off the route for the off-season.</p> <p><em>Cost</em>: $$</p> <p><em>Duration</em>: 22 hours, overnight on the train in a sleeper cabin.</p> <p><em>Highlights</em>: The train passes through rural communities in Quebec, along beaches as it goes down through New Brunswick and through Nova Scotian countryside. There’s no prettier way to travel to the Maritimes.</p> <p><strong>The Hiram Bingham</strong></p> <p><em>Where</em>: Peru, from Cusco to Machu Picchu.</p> <p><em>When</em>: May – you’ll miss both the rainy season and the crowds that come in the high season, which runs from June to September.</p> <p><em>Cost</em>: $$</p> <p><em>Duration</em>: The trip takes one day. Brunch is served on the way to Machu Picchu, guests receive a guided tour of the ancient citadel, and then dinner is served on the return journey.</p> <p><em>Highlights</em>: The train winds its way through the Andes, crossing the wild Urubamba River, giving unsurpassed views of this region.</p> <p><strong>The Bergen Railway</strong></p> <p><em>Where</em>: Norway, from Oslo to Stavanger.</p> <p><em>When</em>: This train runs from May to September. In late June/early July you’ll experience the midnight sun.</p> <p><em>Cost</em>: $</p> <p><em>Duration</em>: Between three and five days, depending on how many overnights you wish to do.</p> <p><em>Highlights</em>: The biggest cities in Norway, plus majestic Lysefjord and wild Norwegian coastline. You’ll also get to look down over the fjords from the Pulpit Rock, a shelf towering 604 metres above the glassy waters.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/the-worlds-10-best-train-journeys?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

Travel Tips

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Train driving dream comes true for brain tumour survivor

<p dir="ltr">Three years after doctors found a large tumour growing in his brain, seven-year-old Broly Blackmore has seen his dream of becoming a train driver come true.</p> <p dir="ltr">The young boy from Hallett, South Australia, had the tumour removed when he was just four years old after he collapsed and was rushed to hospital by helicopter.</p> <p dir="ltr">If it wasn’t removed that night, doctors told his mother, Corrine Maidment, that he wouldn’t make it.</p> <p dir="ltr">In the years since, Broly’s life has become relatively normal, albeit with regular brain scans and physio trips - and he has had his wish of driving a train granted by the Starlight Foundation.</p> <p dir="ltr">The seven-year-old went on a trip on the Pichi Richi steam train, travelling from Quorn to Port Augusta as a “trainee train driver”.</p> <p dir="ltr">"Ever since he was only a couple of months old everything has always been about trains … diesels aren't as good as steam trains apparently," Ms Maidment said, adding that he barely slept the night before the big day.</p> <p dir="ltr">"According to everyone in the train, they weren't allowed to do anything without his say so … at one point, he told the fireman, the guy who does the coal, 'That's my seat. I need to sit there'.</p> <p dir="ltr">"He was boss for the day." </p> <p dir="ltr">The Pichi Richi railway, an outback steam train experience that has been operating since 1973, later shared a sweet photo of Broly on the train.</p> <p dir="ltr">“Last Sunday, Pichi Richi Railway was able to grant a wish for a very special visitor, 7 year old Broly who was having his wish granted with help from Starlight Children's Foundation Australia’s ‘Wishgranting Program’,” the railway <a href="https://www.facebook.com/PichiRichiRailway/posts/pfbid032C45MeP339xWYPL321ZTFjXXsehYJh7pWe2xkX812DkCLCBZgZyp8UVNGVzF7ztvl">wrote</a>.</p> <p dir="ltr">“Broly loves trains so Starlight contacted Pichi Richi Railway and Broly was lucky enough to ride in the cab of engine W934 for the day with our crew on the Pichi Richi Explorer service. </p> <p dir="ltr">“A very special day for our crew, Broly and his family.”</p> <p dir="ltr">Although Broly’s wish was given to him while he was in hospital, Ms Maidment said they had waited until he was old enough to decide how he wanted to spend it.</p> <p dir="ltr">"He's had the wish sitting there since he was in the hospital ... but we wanted to wait until he was old enough to make a decision himself so he'd know what the wish was and he'd remember it," she said. </p> <p><span id="docs-internal-guid-4354a857-7fff-0466-bb9f-4dd255b3ba47"></span></p> <p dir="ltr"><em>Images: Blackmore family, Starlight Foundation, Pichi Richi Railway (Facebook)</em></p>

Caring

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"Last great journey": Queen’s coffin arrives in Edinburgh

<p dir="ltr">Queen Elizabeth II's coffin arrived in Edinburgh on Sunday following a six-hour journey from her summer home in the Scottish Highlands.</p> <p dir="ltr">Her solemn arrival was greeted by thousands of people at the city's Royal Mile; Her Majesty's body will remain there for two days to allow people to pay their final respects.</p> <p dir="ltr">The queen's daughter Anne and her sons, Princes Andrew and Edward, curtsied and bowed as the coffin was carried inside by soldiers from the Royal Regiment of Scotland.</p> <p dir="ltr">This is just ahead of the Queen’s state funeral at Westminster Abbey in London on September 19.</p> <p dir="ltr">Following her <a href="https://oversixty.com.au/news/news/queen-elizabeth-ii-dead-at-96" target="_blank" rel="noopener">death</a>, the Queen's son, King Charles III, spoke of her long 70-year reign.</p> <p dir="ltr">"Her dedication and devotion as Sovereign never wavered, through times of change and progress, through times of joy and celebration, and through times of sadness and loss,” he said.</p> <p dir="ltr">He also spoke about looking forward to following in his mother’s footsteps.</p> <p dir="ltr">"It will no longer be possible for me to give so much of my time and energies to the charities and issues for which I care so deeply,” King Charles III continued.</p> <p dir="ltr">"But I know this important work will go on in the trusted hands of others.</p> <p dir="ltr">"And to my darling Mama, as you begin your last great journey to join my dear late Papa, I want simply to say this: Thank you.</p> <p dir="ltr">"Thank you for your love and devotion to our family and to the family of nations you have served so diligently all these years.</p> <p dir="ltr">"May flights of angels sing thee to thy rest."</p> <p dir="ltr"><em>Images: Getty</em></p>

International Travel

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6 major muscle groups you need to train to keep fit

<p dir="ltr">There is no question that strength is beauty. Not only will resistance training make you look toned, strong and beautiful, it is the key in the fight against aging. This is because adults lose muscle every decade of their life, which underlies all the perils of aging, osteoporosis, type-2 diabetes, cardiovascular disease, unwanted weight gain and an increased susceptibility to illness and fall related injuries. Weight training can slow or even reverse this process.</p> <p dir="ltr"> </p> <p dir="ltr">A muscle group is exactly what it sounds like: a group of muscles situated close together on your body that perform similar movements. You want to train all six major muscle groups for optimum health and strength and to keep your body symmetrical. Focusing on the 6 major muscle groups listed below will get you on track to your best body. You can complete this full body workout using half a dozen weight machines at the gym and this will provide you with efficient and effective results. 12 -15 repetitions x 3 sets for each machine.</p> <p dir="ltr"> </p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Chest – Your chest is involved in every type of push movement that you do, like pushing a door open. Working your chest will strengthen your pectoral muscles, give your breasts a more lifted appearance and is also extremely important for your posture. The chest press machine is essential and probably the most commonly used machine for upper body strengthening. It also engages the arms and shoulders.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Back – Strong backs not only look good and are important for posture but are also needed for all pulling, lifting and carrying actions. Working both lower and upper back muscles will stabilise and protect the spine. A strong back therefore is required to perform daily tasks and is protective against injury. The lat pull down is the machine to use here. After the chest press it is one of the most recognised in the gym. It targets many muscles of the back, but most importantly the latissimus dorsi which is the largest back muscle. Like the chest machine it also incorporates the arms and shoulders. The second machine for your back is the seated cable row machine. It works all the muscles across your middle back and in addition uses the triceps and biceps as stabilisers.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Arms – Strong toned arms look amazing. Beyond aesthetics however, regular arm exercises are closely linked to longevity as they strengthen your heart, improve circulation and can generally reduce the risk of heart disease. The assisted pull up (or chin up) machine is a fabulous way to work your arms and you can target different areas with different grips. A neutral (palms facing each other) and narrow grip is a highly effective way to work biceps and triceps especially for women who are still building upper body strength.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Shoulders – The shoulders – or deltoids -are among the most important we use in daily life. Whether we are pushing, pulling or lifting things over our head, they always come in to play. Great shoulders also make us look strong and confident. The shoulder press machine improves shoulder size, strength, stability and mobility. It also extends these benefits to the tricep muscles in the arms.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Legs – Leg exercises are excellent because not only do they make our legs look toned and beautiful they improve your overall body fitness and flexibility. Leg workouts engage the major muscle groups of the body which support healthy movement patterns daily life. The leg press machine is so popular, you practically need a reservation to get a few sets in. It is a powerful compound lower body exercise that works your quads glutes and hamstrings.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Calves – Keeping the calves strong is extremely important because your calves propel you forward and absorb load with every step. You can use the Leg press machine to strengthen your calves by placing your toes and the balls of your feet on the lower part of the platform.</p> </li> </ol> <p dir="ltr"> </p> <p dir="ltr">Becoming strong and toned isn’t nearly as complicated and difficult as you might think. One of the biggest myths about building muscle and strength is that you have to spend long hard hours in the gym. This is just not the case, you simply need to put your 6 major muscle groups under pressure with some heavy weights once to twice a week. This type of training will increase your muscle mass, literally transform your body and set you on the path to a healthier, stronger, more youthful life.</p> <p dir="ltr"> </p> <p><strong>Lyndal Linkin, author of To Age or Not to Age, is a 56-year-old anti-aging expert who’s spent her lifetime learning about anti-aging solutions. A successful entrepreneur, corporate leader and mother, she uses her years of research and personal experience to explain the most effective methods so you can look and feel younger. Find out more at <a href="http://www.lyndallinkin.com.au" target="_blank" rel="noopener">www.lyndallinkin.com.au</a> or Instagram: @lyndallinkin </strong></p> <p><em>Image: Shutterstock</em></p>

Body

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Prince Harry discusses his mental health journey in candid interview

<p dir="ltr">Prince Harry has shared a rare insight into his mental health journey in a candid interview. </p> <p dir="ltr">The interview, which has been published on YouTube for Silicon Valley tech start-up BetterUp, shows the Duke of Sussex taking on the role of interviewer as he declared "we all have greatness within us".</p> <p dir="ltr">"Mental fitness helps us unlock it. It's an ongoing practice, one where you approach your mind as something to flex, not fix," Prince Harry said.</p> <p dir="ltr">Harry joined BetterUp in March last year as its chief impact officer, in what is believed to be one of the duke's first paying roles in his new life of "financial freedom" away from the royal family.</p> <p dir="ltr">"Throughout the years of travelling around the world, what I saw was the similarities of experiences of trauma, of loss, of grief, of being human," Prince Harry said in the clip.</p> <p dir="ltr">"That building up of resilience is absolutely critical."</p> <p dir="ltr">Prince Harry spoke with Olympic gold medallist snowboarder Chloe Kim, BetterUp member Blu Mendoza and psychologist Adam Grant in the video, as he quizzed them about building their own “mental fitness”. </p> <p dir="ltr">"What does the term mental fitness mean to you?" Harry asked.</p> <p dir="ltr">Grant said, "Everyone is aware that if they don't take care of their bodies, that their functioning is going to suffer. I don't think we have the same awareness around mental fitness."</p> <p dir="ltr">Speaking to Grant, Harry asked: "How can we create more resilience for people, not just a better version of themselves at work but a better version for their partners, their families and their whole community?"</p> <p dir="ltr">"We all want to grow, but it's hard to do that on our own," Grant said.</p> <p dir="ltr">The interview was given as part of his work for BetterUp, with Harry saying the world was on the cusp of a "mental health awakening" and people are realising they should resign if their work "didn't bring them joy".</p> <p dir="ltr">You can check out the entire interview below. </p> <p><iframe title="YouTube video player" src="https://www.youtube.com/embed/iW65lB1IuSM" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p> <p><em><span id="docs-internal-guid-5c547d7c-7fff-9c0a-074b-6ac057d40295">Image credits: YouTube - BetterUp</span></em></p>

Mind

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Motion sickness: this might explain why some people feel sick in cars or on trains

<p>If you’re someone who suffers from motion sickness, travelling in many types of vehicles can be difficult thanks to a host of symptoms like dizziness, lightheadedness, nausea and even vomiting. But it’s not completely clear why some people can read and play games on their phone during a long drive while others spend the journey desperately trying not to be sick. Nor is it clear why some people only experience motion sickness in certain types of vehicles and not others. </p> <p>But there are two theories that might help explain what’s going on. </p> <p>The <a href="https://cdnsciencepub.com/doi/abs/10.1139/y90-044">sensory conflict theory</a> proposes that a key player in motion sickness is our balance system. Balance is not maintained by just one single sensory organ. Rather, it combines what we’re seeing and feeling with information from the balance organ in our inner ears, which helps our balance system work out exactly where we are.</p> <p>If the information from our eyes, inner ears and touch or pressure senses doesn’t match up, it can make us feel off-balance or unsteady. This is why it’s thought that motion sickness is caused by a mismatch of information from our senses – with our eyes and inner ear telling our body that we’re moving, even though we’re actually sitting stationary. This is also why the <a href="https://cdnsciencepub.com/doi/abs/10.1139/y90-044">less sensory mismatch we experience</a> in a vehicle, the less likely we are to experience motion sickness. For example, travelling in a car on a smooth, straight road will cause less sensory mismatch than travelling on a winding road with lots of potholes.</p> <p>This theory is currently considered the strongest explanation for motion sickness – though we’re still trying to understand the brain mechanisms that cause <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/cns.12468">motion sickness</a>. </p> <p>An alternate (but related) theory suggests that it’s all down to <a href="https://www.tandfonline.com/doi/abs/10.1207/s15326969eco0303_2?src=recsys">controlling posture</a>. According to this theory, motion sickness doesn’t happen just because of the mismatch of sensory information. Rather, it’s our inability to adjust our posture to reduce this mismatch of sensory information that makes us feel nauseous. While this makes sense – especially since we can’t always move around when travelling – there <a href="https://www.tandfonline.com/doi/abs/10.1207/s15326969eco0703_1">isn’t much evidence</a>to support this theory. </p> <h2>No single reason</h2> <p>Motion sickness affects people differently, and there’s no single reason why some people experience motion sickness more frequently than others. But differences in how well a person’s vision and balance systems work will affect how they may feel in different types of vehicles. Certain disorders – including migraines and inner ear diseases, such as Ménière’s disease – <a href="https://www.sciencedirect.com/science/article/pii/S1566070206002128">increase the likelihood</a> of experiencing motion sickness. <a href="https://www.sciencedirect.com/science/article/pii/S1566070206002128">Age and sex</a> may also affect likelihood of experiencing motion sickness – with some research suggesting experiences peak around nine or ten years of age, and are more common in women. However, it is uncertain as to why this may be the case.</p> <p>The <a href="https://www.sciencedirect.com/science/article/pii/S1566070206002128">type of vehicle</a> people travel in will also have some affect on the amount of motion sickness a person may experience. Broadly, any factor that increases the mismatch between each of the senses that contribute to our balance system will increase the risk of motion sickness. The longer the experience lasts and the larger the size of the movement, the worse the symptoms. For example, travelling on a small boat in a storm for more than eight hours will cause quite severe symptoms – whereas a one-hour train journey will probably have little effect, even if the track isn’t perfectly smooth.</p> <p>Many people also report experiencing motion sickness when they’re a passenger – not when they’re driving a vehicle. This is probably because drivers are (unsurprisingly) much better at anticipating the motion of a vehicle and move their bodies according to the movement of the vehicle. For example, if a car travels around a sharp bend, the driver is going to be looking ahead and anticipating the movement of the car as they turn – while a passenger is likely to react as the turn happens by leaning in the opposite direction. </p> <p>Motion sickness also isn’t limited to the “real world”, with <a href="https://dl.acm.org/doi/pdf/10.1145/2677758.2677780?casa_token=Wni6ONyXbJsAAAAA:MgFIc_qg3Kos4-rIbVZQD_FfuRhmbuGqf4N6OO1rKuQitKBPbGJ7wxDbJJNEPPq0CryffMEmmPSc">cybersickness</a> another type of motion sickness that people get from the virtual environments, often when playing video games. This likely happens because of the sensory conflict of seeing the environment move on the screen while the body remains stationary. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0056160">Watching films in 3D</a> at the cinema can prompt motion sickness for the same reason.</p> <p>If you’re someone who suffers from motion sickness, the best thing to do the next time you’re in a vehicle is try to reduce the mismatch of sensory information. So avoid reading in the car – as this causes a mismatch between what we’re seeing and what we’re feeling – and try to instead look out the window. This may help reduce nausea as the visual information now better matches the balance information in our the inner ear. The same is true for boats and trains – focusing on the passing landscape can reduce symptoms.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7048153">Other tips</a> to reduce motion sickness include not having a heavy meal before travel, ventilating the vehicle and taking regular stops (when possible). But if these tips aren’t enough to tackle symptoms, using an <a href="https://journals.sagepub.com/doi/pdf/10.1177/014556130608500110">anti-motion sickness medication</a> may help. These reduce activity in the balance system of the brain or reduce the number of signals the brain sends to the gut, which can help to stop nausea and vomiting.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/motion-sickness-this-might-explain-why-some-people-feel-sick-in-cars-or-on-trains-178087" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Travel Tips

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72-year-old hiker begins 22,000km trek following in footsteps of Marco Polo

<p dir="ltr">A 72-year-old Italian hiker has begun a 22,000 kilometre trip from Venice to Beijing, following in the footsteps of her hero, Marco Polo.</p> <p dir="ltr">Vienna Cammarota started her journey from the explorer’s birthplace on Wednesday, April 27, and is planning to travel across 15 countries while following the medieval trade route.</p> <p dir="ltr">If all goes to plan, Ms Cammarota will be arriving in Beijing by December 2025, as reported by <em><a href="https://www.nzherald.co.nz/travel/italian-grandmother-sets-off-on-22000km-walk-in-footsteps-of-marco-polo/VACLCVOHGBPAC4QU5OG5R5HWAE/" target="_blank" rel="noopener">NZ Herald</a></em>.</p> <p dir="ltr">Following the route taken by Marco Polo 750 years ago, Ms Cammarota will be supported on her trip by her three daughters and grandchildren, who will send parcels of food and clothes as she needs them.</p> <p dir="ltr">But you can’t undertake such a trip without some cash, and Ms Cammarota told local media she has saved a total of 40,000 Euros ahead of the trek.</p> <p dir="ltr">“But I will look for hospitality to save as much as I can and where I can,” she added.</p> <p dir="ltr">This historically-inspired trip isn’t the first Ms Cammarota has taken, but it’s definitely her most ambitious.</p> <p dir="ltr">The experienced hiker previously walked the length of Nepal to Everest, followed Jesus’ Biblical route through Palestine, and trekked across the Italian Alps in the footsteps of German philosopher Goethe.</p> <p dir="ltr">“I love history, culture and archaeology, and I walk in order to see and recount, but above all to listen,” she explained. </p> <p dir="ltr">To make her journey less monotonous, she told the Euro-Cities blog she would spend the time reading her copy of Marco Polo’s diary and by performing mental arithmetic.</p> <p><span id="docs-internal-guid-5590d24e-7fff-fc7f-109a-ec4e91353bc4"></span></p> <p dir="ltr"><em>Image: Vienna Cammarota (Facebook)</em></p>

International Travel

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Man who fell onto train tracks is arrested in hospital

<p dir="ltr">A man has horrified commuters after falling on the tracks just moments before a train was due to arrive.</p> <p dir="ltr">Dramatic CCTV shows the 57-year-old man standing on the edge of platform 12 at Redfern Station in Sydney before tumbling head first onto the tracks on April 1.</p> <p dir="ltr">Two women were seen running and hopping onto the tracks to help pull the man out while others called the guards. </p> <p dir="ltr">The guards managed to get in touch with the driver of the train that was due to arrive telling them to stop due to the incident.</p> <p dir="ltr">The heroic women managed to help pull the man off the tracks and back to safety before he was rushed to Royal Prince Alfred Hospital with injuries to his head and wrist.</p> <p dir="ltr">Police questioned the man before arresting him for breaching an apprehended violence order.</p> <p dir="ltr">Transport Minister David Elliot commended the woman and the guards for their actions while calling out the man for his carelessness.</p> <p dir="ltr">“It was quite clear he was unsteady on his feet and that really isn‘t an excuse,” he said.</p> <p dir="ltr">"If you are going to be using public transport … there is a risk associated with being around this sort of heavy machinery."</p> <p dir="ltr">"I also was extremely proud of those staff members who immediately responded."</p> <p dir="ltr">Watch the video <a href="https://www.facebook.com/watch/?ref=saved&amp;v=1017733092183892" target="_blank" rel="noopener">here</a>. </p> <p dir="ltr"><em>Image: Nine News</em></p>

Travel Trouble