Search

Anthony Albanese fast-tracks cost of living relief

Prime Minister Anthony Albanese is set to fast-track legislation to introduce new measures to help struggling families and students during the ongoing cost of living crisis. The legislation will be introduced to parliament in the next two weeks which will include a guarantee of three days of subsidised childcare each week for Australian families, and will make fee-free TAFE permanent. The Labor government said three days of subsidised childcare is “about putting in place the building blocks for a universal childcare system”, with Education Minister Jason Clare saying the policy “is fundamentally about making sure every child gets a great start in life and start school ready to learn." “At the moment the children who need early education the most can’t access it,” Clare said. “They are missing out. As a result they start school behind and often never catch up. This will help fix that. Every child has the right to go to school — and governments have a responsibility to make that possible." “We believe every child has the right to go to early education, to help make sure they don’t start school behind — and our Labor government is going to make this possible.” Passing laws to make fee-free TAFE permanent will save “students thousands of dollars to train in key occupations, while delivering the skilled workers Australia needs”, the Albanese government said. “Our focus is on Building Australia’s Future while helping with the cost of living now,” Leader of the House Tony Burke said. “This fortnight we’ll continue delivering on that agenda — securing cost-of-living support for families through childcare reforms, while setting up our future prosperity through skills, training and future industry,” Burke said. Opposition Leader Peter Dutton has opposed most cost-of-living measures, claiming they will have the opposite effect by pushing up inflation and delaying interest rate cuts. However, underlying inflation is now sitting at 3.2 per cent, and most economists believe the Reserve Bank will cut rates on February 18th. Image credits: LUKAS COCH/EPA-EFE/Shutterstock Editorial

Money & Banking

You can train your nose – and 4 other surprising facts about your sense of smell

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a> Would you give up your sense of smell to keep your hair? What about your phone? A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8946147/">2022 US study</a> compared smell to other senses (sight and hearing) and personally prized commodities (including money, a pet or hair) to see what people valued more. The researchers found smell was viewed as much less important than sight and hearing, and valued less than many commodities. For example, half the women surveyed said they’d choose to keep their hair over sense of smell. Smell often goes under the radar as one of the least valued senses. But it is one of the <a href="https://royalsocietypublishing.org/doi/10.1098/rsob.200330">first sensory systems vertebrates developed</a> and is linked to your mental health, memory and more. Here are five fascinating facts about your olfactory system. <h2>1. Smell is linked to memory and emotion</h2> Why can the waft of fresh baking trigger joyful childhood memories? And why might a certain perfume jolt you back to a painful breakup? Smell is directly linked to both your memory and emotions. This connection was first established by American psychologist <a href="https://www.jstor.org/stable/16002">Donald Laird in 1935</a> (although French novelist <a href="https://www.penguin.co.uk/articles/2020/07/more-than-cake-unravelling-the-mysteries-of-proust-s-madeleine">Marcel Proust had already made it famous</a> in his reverie about the scent of madeleines baking.) Odours are first captured by special olfactory nerve cells inside your nose. These cells extend upwards from the roof of your nose towards the smell-processing centre of your brain, called the <a href="https://www.ncbi.nlm.nih.gov/books/NBK55972/">olfactory bulb</a>. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&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/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=592&fit=crop&dpr=1 600w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=592&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=592&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=744&fit=crop&dpr=1 754w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=744&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/640871/original/file-20250107-15-vili6v.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=744&fit=crop&dpr=3 2262w" alt="Diagram showing odour particles travelling through the nose into the brain." /></a><figcaption>Smells are first detected by nerve cells in the nose. <a class="source" href="https://www.shutterstock.com/image-illustration/sense-smell-detailed-illustration-olactory-region-1832630776">Axel_Kock/Shutterstock</a></figcaption></figure> From the olfactory bulb they form direct connection with the brain’s <a href="https://my.clevelandclinic.org/health/body/limbic-system">limbic system</a>. This includes the <a href="https://www.sciencedirect.com/science/article/pii/S1879729610001237">amygdala</a>, where emotions are generated, and the <a href="https://academic.oup.com/brain/article/133/9/2509/357465">hippocampus</a>, where memories are created. Other senses – such as sight and hearing – aren’t directly connected to the lymbic system. One <a href="https://www.sciencedirect.com/science/article/pii/S0028393203002161">2004 study</a> used functional magnetic resonance imaging to demonstrate odours trigger a much stronger emotional and memory response in the brain than a visual cue. <h2>2. Your sense of smell constantly regenerates</h2> You can lose your ability to smell due to injury or infection – for example during and after a COVID infection. This is known as <a href="https://link.springer.com/article/10.1007/s00441-020-03381-9">olfactory dysfunction</a>. In most cases it’s temporary, returning to normal within a few weeks. This is because every few months <a href="https://www.nature.com/articles/s41593-020-0587-9">your olfactory nerve cells die and are replaced</a> by new cells. We’re not entirely sure how this occurs, but it likely involves your nose’s <a href="https://www.cell.com/heliyon/fulltext/S2405-8440(24)05979-6">stem cells</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2387238/#:%7E:text=When%20the%20olfactory%20nerves%20and,reestablish%20connections%20with%20the%20bulb">the olfactory bulb</a> and <a href="https://onlinelibrary.wiley.com/doi/10.1002/cne.23694">other cells</a> in the olfactory nerves. Other areas of your nervous system – including your brain and spinal cord – cannot regenerate and repair after an injury. Constant regeneration may be a protective mechanism, as the olfactory nerves are vulnerable to damage caused by the external environment, including toxins (such as cigarette smoke), chemicals and pathogens (<a href="https://academic.oup.com/jid/article/210/3/419/2908527">such as the flu virus</a>). But following a COVID infection some people might continue to experience a loss of smell. Studies suggest <a href="https://www.sciencedirect.com/science/article/pii/S0092867421012824?via%3Dihub">the virus</a> and a <a href="https://www.science.org/doi/10.1126/scitranslmed.add0484">long-term immune response</a> damages the cells that allow the olfactory system to regenerate. <h2>3. Smell is linked to mental health</h2> Around <a href="https://journals.sagepub.com/doi/full/10.1177/1945892420946254">5% of the global population</a> suffer from anosmia – total loss of smell. An estimated 15-20% suffer partial loss, known as hyposmia. Given smell loss is often a primary and long-term symptom of COVID, these <a href="https://www.nature.com/articles/s41598-024-53919-y">numbers are likely to be higher</a> since the pandemic. Yet in Australia, the prevalence of olfactory dysfunction <a href="https://www1.racgp.org.au/ajgp/2021/september/an-approach-to-olfactory-impairments">remains surprisingly understudied</a>. Losing your sense of smell <a href="https://academic.oup.com/chemse/article/doi/10.1093/chemse/bjab037/6342176">is shown to impact your personal and social relationships</a>. For example, it can mean you miss out on shared eating experiences, or cause changes in sexual desire and behaviour. In older people, declining ability to smell is associated with a <a href="https://academic.oup.com/biomedgerontology/article/79/1/glad139/7207364?login=true">higher risk of depression</a> and <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0107541">even death</a>, although we still don’t know why. <h2>4. Loss of smell can help identify neurodegenerative diseases</h2> Partial or full loss of smell is <a href="https://www.sciencedirect.com/science/article/pii/S1474442217301230?via%3Dihub">often an early indicator for a range of neurodegenerative diseases</a>, including Alzheimer’s and Parkinson’s diseases. Patients <a href="https://www.neurology.org/doi/abs/10.1212/wnl.0000000000001265">frequently report losing their sense of smell</a> years before any symptoms show in body or brain function. However many people are not <a href="https://onlinelibrary.wiley.com/doi/10.1002/9781118971758.ch18">aware they are losing their sense of smell</a>. There are ways you can determine if you have smell loss and to what extent. You may be able to visit a formal <a href="https://www.epworth.org.au/our-services/rehabilitation/brain-injury-and-neurological-disorders/olfactory-impairment-clinic#:%7E:text=Epworth%20is%20the%20first%20rehabilitation,and%20associated%20changes%20in%20taste.">smell testing centre</a> or do a <a href="https://esurvey.uniklinikum-dresden.de/pub/index.php/678693">self-test</a> at home, which assesses your ability to identify household items like coffee, wine or soap. <h2>5. You can train your nose back into smelling</h2> “Smell training” is emerging as a <a href="https://link.springer.com/article/10.1007/s00405-024-08733-7">promising experimental treatment option</a> for olfactory dysfunction. For people experiencing smell loss after COVID, it’s been show to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9309586/">improve the ability to detect and differentiate odours</a>. Smell training (or “olfactory training”) was first tested in 2009 in a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">German psychology study</a>. It involves sniffing robust odours — such as floral, citrus, aromatic or fruity scents — at least twice a day for 10—20 seconds at a time, usually over a 3—6 month period. Participants are asked to focus on the memory of the smell while sniffing and recall information about the odour and its intensity. This is <a href="https://jamanetwork.com/journals/jamaotolaryngology/fullarticle/2782042">believed to help reorganise the nerve connections</a> in the brain, although the exact mechanism behind it is unclear. Some studies recommend using a <a href="https://onlinelibrary.wiley.com/doi/10.1002/lary.20101">single set of scents</a>, while others recommend <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.25245">switching to a new set of odours</a> after a certain amount of time. However <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/lary.26985">both methods show significant improvement</a> in smelling. This training has also been shown to alleviate depressive symptoms and improve cognitive decline both in <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/gps.4725">older adults</a> and those suffering from <a href="https://pubmed.ncbi.nlm.nih.gov/34749425/">dementia</a>. Just like physiotherapy after a physical injury, olfactory training is thought to act like <a href="https://www.sciencedirect.com/science/article/pii/S0149763422003426#sec0005">rehabilitation for your sense of smell</a>. It retrains the nerves in your nose and the connections it forms within the brain, allowing you to correctly detect, process and interpret odours.<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/245366/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lynn-nazareth-1650578">Lynn Nazareth</a>, Research Scientist in Olfactory Biology, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a> Image credits: Shutterstock 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/you-can-train-your-nose-and-4-other-surprising-facts-about-your-sense-of-smell-245366">original article</a>. </div>

Body

How to keep your physical and mental health on track during the holidays

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/scott-lear-423698">Scott Lear</a>, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a> </div> <div class="theconversation-article-body">With the festive season upon us, many people will be gathering with family and friends, whether it’s a workplace party, a friend’s get-together or a quiet night at home watching Christmas movies. While enjoyable, these events can disrupt your healthy lifestyle habits. A <a href="https://www.sciencedaily.com/releases/2023/12/231204135305.htm">recent survey</a> reported nearly 45 per cent of people take a break from exercise during the holidays, more than half say they feel more tired and have less time for themselves, and about one-third report drinking more. My research looks at the benefits of a <a href="https://drscottlear.com/">healthy lifestyle</a> on <a href="https://open.spotify.com/show/1xsvY0F6qbBKDG8INVvy5T">physical and mental health</a>. And many of these same healthy behaviours can help you navigate the holidays. <h2>Eating right</h2> Cakes, chocolates, spiced ham, turkey stuffing, mulled wine and other delights abound during this time of year. Most of these foods are high in fat, sugar and calories. So it’s no surprise the holidays are associated with a greater consumption of food. And one survey even pegged people <a href="https://www.huffingtonpost.co.uk/entry/calories-consumed-on-christmas-day_uk_584abfb4e4b0fccb67997275">eating close to 6,000 calories on Christmas Day</a>. That’s two to three times the daily caloric recommendation for most people. With this amount of eating, there are many claims the holidays result in weight gain. While there is an enduring rumour that <a href="https://www.nytimes.com/2006/10/31/health/nutrition/31real.html">average holiday weight gain is five to 10 pounds</a> (2.25 to 4.5 kilograms), in reality it may be much less. A study published in 2000 reported it to be only <a href="https://doi.org/10.1056/NEJM200003233421206">around one pound</a>, or about half a kilogram. However, as this was an average amount, there were still some people in the study who gained five or more pounds. While indulging on one or two occasions isn’t going to derail your diet, if you have a holiday circuit of events you do, you may want to develop a strategy on how to manage your diet. First ask yourself if you need (or want) to go to all of them. For the events you do go to, pick one or two occasions at which you’ll indulge. These might have the best food, or your closest family and friends are present. For the others, try staying on the healthier side of things. Before you go, make sure you eat well during the day leading up to your event so you’re not going to the event hungry. Also, make sure you get plenty of sleep. A lack of sleep can make you more likely to reach for <a href="https://doi.org/10.1016/j.foodqual.2020.104074">high-energy foods and eat more</a>. Try to enlist a health buddy, whether a friend or even the host, to keep you on track. And be mindful of alcohol intake, which can impair your self-discipline. <h2>Staying active</h2> When it comes to exercise, most of us are creatures of habit. This is a good thing, because having <a href="https://journals.sagepub.com/doi/10.1177/1559827618818044">a routine is the best way to maintain regular exercise</a>. But the holidays are anything but routine. Gyms, pools and community centres may have shortened hours or be closed. Your trainer or aerobics instructor may have taken time off. Now, missing a few exercise sessions isn’t going to affect your fitness and long-term health, but it can affect your mood. Exercise is known to <a href="https://doi.org/10.1016/j.physbeh.2017.03.013">increase energy levels</a>, <a href="https://doi.org/10.1007/s10902-018-9976-0">improve mood</a> and <a href="https://doi.org/10.1016/j.psyneuen.2014.10.019">reduce stress</a>. All of which can be helpful during the frenetic holidays. And missing an exercise session can be like not having your morning coffee. But the holidays also present numerous opportunities to get in a lot of activity — from shopping to Christmas markets to walking around your neighbourhood looking at the decorations. You can also get into the holiday spirit by singing Christmas carols (or any other song). Singing can <a href="https://doi.org/10.1136/bmjopen-2018-026995">reduce anxiety</a>, potentially <a href="https://doi.org/10.1136/bmjresp-2021-000959">increase your lung capacity</a> and <a href="https://doi.org/10.1007/s10865-004-0006-9">increase the number of infection-fighting molecules</a> in your blood. And singing with others is known to build social bonds and <a href="https://doi.org/10.1177/03057356211042668">release oxytocin</a>, which can improve one’s mood. While the quality of your singing doesn’t matter for most of these benefits, the more you do sing, <a href="https://doi.org/10.1002/hbm.21173">the more you’ll likely benefit</a>. <h2>Managing stress</h2> Nearly <a href="https://www.apa.org/news/press/releases/2023/11/holiday-season-stress">90 per cent of adults in the United States associate the holiday season with some form of stress</a>. While the holidays are meant to be a period of joy, it’s not uncommon to feel overwhelmed by the shopping, hosting events, expectations of others and the added financial costs. This may be one of the reasons why the number of <a href="https://doi.org/10.1161/01.CIR.100.15.1630">heart attacks and cardiac-related deaths</a> increase during the holiday period. In addition, it’s believed people delay seeking treatment during the holidays, given that <a href="https://doi.org/10.1161/01.CIR.0000151424.02045.F7">emergency department visits spike after they’re over</a>. Stress occurs when people feel they don’t have control over what’s going on. Setting up a holiday plan can help. Your plan could include a spending budget, which events you’ll attend and which you’ll say no to. If you’re hosting a dinner, plan the menu ahead of time, enlist help from others or even get take-out. Other strategies for managing, and preventing, stress include getting regular exercise, ensuring you get enough sleep, avoiding unrealistic expectations and setting aside some quiet time to do something just for yourself. While we all want things to be perfect, even the best plans may go astray. If that does happen, that’s okay and go easy on yourself. If you do find the holidays challenging, make sure you speak up to the people around you for their support.<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/219946/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/scott-lear-423698">Scott Lear</a>, Professor of Health Sciences, <a href="https://theconversation.com/institutions/simon-fraser-university-1282">Simon Fraser University</a> Image credits: Shutterstock 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/how-to-keep-your-physical-and-mental-health-on-track-during-the-holidays-219946">original article</a>. </div>

Body

Track your spending, use cash and DIY gifts: how to keep your costs down this Christmas

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/angelique-nadia-sweetman-mcinnes-1361909">Angelique Nadia Sweetman McInnes</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Australians are expected to spend more this Christmas than last, with spending projected to rise to <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">A$69.7 billion</a>. This is a 2.7% increase on what we spent last year on gifts, food and other treats for ourselves and others. This is a lot at a time when many people are experiencing mortgage stress and high inflation. But by employing smart budgeting and spending strategies we can enjoy a festive Christmas season without huge financial stress. <h2>Know how much you are spending</h2> Being aware of what you are spending is important. So you don’t spend beyond your means, you need to decide what you are going to buy and track what you spend. Using budgeting tools in your banking app will help you monitor your spending. Your bank’s app or a <a href="https://www.savings.com.au/savings-accounts/budgeting-and-saving-apps">variety of budgeting apps</a>, can also help you find deals and stick to your financial goals. <a href="https://doi.org/10.1093/jcr/ucac024">Research</a> shows spending decreases when you use an online budgeting app by 15%. Christmas budgeting means setting clear limits, like a gift allowance for each person of, for example, under $10, $25, $50 or $100. This helps us stay on track. Before shopping, we should also ask ourselves: “Is this worth buying?” or “Do I really need this?”. <h2>How to bag a bargain</h2> About <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">63% of Australian consumers</a> say they start their shopping in November, before the last-minute push to fill the Christmas stockings. This enables them to take advantage of the Black Friday sales on now and Cyber Monday, next Monday. Online research can uncover decent bargains to lower Christmas spending. Or you could wait until the Boxing Day sales to buy discounted gifts for people you don’t see until after December 25. The post-Christmas sales are also good for stocking up on heavily discounted crackers and decorations for next year. <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">Most Australian shoppers</a> (89%) are combining online (websites, mobile apps, social media) with physical in-store shopping. <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">Major online retailers</a> such as Amazon, eBay, and The Iconic (69%) are now more popular than department stores (59%). There are also thrift and discount stores which offer affordable gifts while using their income to help those in need. By using the internet to compare prices and set price alerts for goods you want to buy, you are more likely to get the best deals. Take time to search for store discounts. Using loyalty programs, coupons, promo codes, and free shipping also helps keep money in your pocket. <h2>Why cash at Christmas is better</h2> The <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/media-releases/ensuring-future-cash-and-next-steps-phasing-out-cheques#:%7E:text=The%20Government%20will%20mandate%20that,will%20not%20be%20left%20behind.">federal government’s decision</a> last week to require businesses to accept cash, not just credit or debit cards, also has benefits for saving. Cash purchases encourage you to spend wisely, set your <a href="https://resources.depaul.edu/financial-fitness/tackle-overspending/Pages/solutions-for-overspending.aspx">spending limit, and prevent you from overspending, or paying interest and fees on cards</a>. There is also the old “<a href="https://www.ramseysolutions.com/budgeting/envelope-system-explained">cash envelope system</a>” used for centuries and popularised in the 1990s to help curb spending. This sees cash divided into envelopes, each labelled for a specific expense (for example, gifts for A, B, C). Once the money in the envelope is gone, nothing more can be spent. One way to help boost your Christmas budget; while simultaneously decluttering, your home is to sell items you no longer use. There are numerous online sites and bricks and mortar stores where this can be done. <h2>Saving money with DIY</h2> In 2024, Australians will spend an average of <a href="https://www.shopassociation.org.au/sites/default/files/uploaded-content/field_f_content_file/2024-australian-christmas-shopping-intentions-research-report-cpmaustralia-retailsafari-1.pdf">$660 per shopper on gifts</a>, with popular choices including clothing and shoes, books, and gift cards. However, it’s not necessary to buy all your gifts or Christmas decorations. Consider making affordable handmade gifts to add a personal touch. There are demonstration videos online showing you how to re-purpose old items, bake homemade festive treats, create a special moments photo album or scrapbook. Mix Epsom salts, essential oils and dried flowers to create relaxing bath salts or scrubs. Use natural pine cones or salt dough to make ornaments. Make wreaths using pine branches, holly or dried oranges. Sew fabric garlands to place on the tree, fireplace or mantle. Instead of buying multiple extravagant presents for each person, try doing a Secret Santa. This is the low-cost tradition where everyone buys only one gift for one recipient who is chosen using an online tool. Gifts are then given anonymously. <h2>Festive food</h2> Festive food spending is projected to be <a href="https://www.roymorgan.com/findings/9736-ara-roy-morgan-media-release-christmas-spending-2024">$28 billion, up 4.2%</a>, this year, contributing to the overall increase in expected total Christmas spending. To save on food expenses, asks guests to bring a dish to share. Or celebrate Christmas with an economical picnic or BBQ, weather permitting. Get creative with food leftovers to make meals and reduce the amount of food waste, while stretching your wallet further once Christmas has come and gone. <h2>Managing costs, avoiding debt</h2> Sticking to your Christmas budget can feel rewarding. If you do overspend, reflect on why, and adjust your plan. If needed, explore debt options, like credit cards or personal loans, but only as a last resort. Thoughtful planning will help you manage your costs, while enjoying the festive season. After all, the true spirit of Christmas is about creating memories and enjoying time with loved ones, not about overspending.<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/244300/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/angelique-nadia-sweetman-mcinnes-1361909">Angelique Nadia Sweetman McInnes</a>, Academic in Financial Planning, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Image credits: Shutterstock 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/track-your-spending-use-cash-and-diy-gifts-how-to-keep-your-costs-down-this-christmas-244300">original article</a>. </div>

Money & Banking

Strength training has a range of benefits for women. Here are 4 ways to get into weights

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/erin-kelly-1497598">Erin Kelly</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Picture a gym ten years ago: the weights room was largely a male-dominated space, with women mostly doing cardio exercise. Fast-forward to today and you’re likely to see women of all ages and backgrounds confidently navigating weights equipment. This is more than just anecdotal. According to data from the <a href="https://app.powerbi.com/view?r=eyJrIjoiZGU1YWFhZDgtMmRhZi00YTgyLThhMzItYjc2ODk5NTg0MTg1IiwidCI6IjhkMmUwZjRjLTU1ZjItNGNiMS04ZWU3LWRhNWRkM2ZmMzYwMCJ9">Australian Sports Commission</a>, the number of women <a href="https://www.clearinghouseforsport.gov.au/research/ausplay/results#portal">participating in weightlifting</a> (either competitively or not) grew nearly five-fold between 2016 and 2022. Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles. <h2>Health benefits</h2> <a href="https://www.womenshealth.gov/a-z-topics/osteoporosis">Osteoporosis</a>, a disease in which the bones become weak and brittle, affects more women than men. Strength training increases <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670">bone density</a>, a crucial factor for <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-8-47">preventing osteoporosis</a>, especially for women negotiating menopause. Strength training also improves <a href="http://link.springer.com/10.1007/s40279-015-0379-7">insulin sensitivity</a>, which means your body gets better at using insulin to manage blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training contributes to better <a href="https://doi.org/10.1139/apnm-2020-0245">heart health</a> too. There’s a mental health boost as well. Strength training has been linked to reduced symptoms of <a href="https://doi.org/10.1001/jamapsychiatry.2018.0572">depression</a> and <a href="http://link.springer.com/10.1007/s40279-017-0769-0">anxiety</a>. <h2>Improved confidence and body image</h2> Unlike some forms of exercise where progress can feel elusive, strength training offers clear and tangible measures of success. Each time you add more weight to a bar, you are reminded of your ability to meet your goals and <a href="https://www.tandfonline.com/doi/full/10.1080/2159676X.2019.1634127">conquer challenges</a>. This sense of achievement doesn’t just stay in the gym – it can change how women see themselves. A <a href="https://linkinghub.elsevier.com/retrieve/pii/S1755296623000194">recent study</a> found women who regularly lift weights often feel more empowered to make positive changes in their lives and feel ready to face life’s challenges outside the gym. Strength training also has the potential to positively impact <a href="https://journals.lww.com/nsca-jscr/abstract/2002/11000/Relations_of_Strength_Training_to_Body_Image_Among.25.aspx">body image</a>. In a world where women are often judged on appearance, lifting weights can shift the focus <a href="http://journals.sagepub.com/doi/10.1177/0193732502238256">to function</a>. Instead of worrying about the number on the scale or fitting into a certain dress size, women often come to appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “can I carry all my groceries in a single trip?” may become new measures of physical success. Lifting weights can also be about challenging outdated ideas of how women “should” be. Qualitative <a href="https://journals.humankinetics.com/view/journals/wspaj/aop/article-10.1123-wspaj.2022-0088/article-10.1123-wspaj.2022-0088.xml">research</a> I conducted with colleagues found that, for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us: <blockquote> I wanted something that would allow me to train that just didn’t have anything to do with how I looked. </blockquote> Society has long told women to be small, quiet and not take up space. But when a woman steps up to a barbell, she’s pushing back against these outdated rules. One woman in our study said: <blockquote> We don’t have to […] look a certain way, or […] be scared that we can lift heavier weights than some men. Why should we? </blockquote> This shift in mindset helps women see themselves differently. Instead of worrying about being objects for others to look at, they begin to see their bodies as capable and strong. Another participant explained: <blockquote> Powerlifting changed my life. It made me see myself, or my body. My body wasn’t my value, it was the vehicle that I was in to execute whatever it was that I was executing in life. </blockquote> This newfound confidence often spills over into other areas of life. As one woman said: <blockquote> I love being a strong woman. It’s like going against the grain, and it empowers me. When I’m physically strong, everything in the world seems lighter. </blockquote> <h2>Feeling inspired? Here’s how to get started</h2> 1. Take things slow Begin with bodyweight exercises like squats, lunges and push-ups to build a foundation of strength. Once you’re comfortable, add external weights, but keep them light at first. Focus on mastering <a href="https://theconversation.com/what-are-compound-exercises-and-why-are-they-good-for-you-228385">compound movements</a>, such as deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups simultaneously, making your workouts more efficient. 2. Prioritise proper form Always prioritise proper form over lifting heavier weights. Poor technique can lead to injuries, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise professional who can provide personalised guidance and ensure you’re performing exercises correctly, at least initially. 3. Consistency is key Like any fitness regimen, consistency is key. Two to three sessions a week are plenty for most women to see benefits. And don’t be afraid to occupy space in the weights room – remember you belong there just as much as anyone else. 4. Find a community Finally, join a community. There’s nothing like being surrounded by a group of strong women to inspire and motivate you. Engaging with a supportive community can make your strength-training journey more enjoyable and rewarding, whether it’s an in-person class or an online forum. <h2>Are there any downsides?</h2> Gym memberships can be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but quality barbells and weightlifting equipment can come with a hefty price tag. Also, for women juggling work and family responsibilities, finding time to get to the gym two to three times per week can be challenging. If you’re concerned about getting too “bulky”, it’s very difficult for <a href="https://journals.sagepub.com/doi/epub/10.1177/0031512520967610">women</a> to bulk up like male bodybuilders without pharmaceutical assistance. The main risks come from poor technique or trying to lift too much too soon – issues that can be easily avoided with some guidance.<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/221307/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/erin-kelly-1497598">Erin Kelly</a>, Lecturer and PhD Candidate, Discipline of Sport and Exercise Science, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Image credits: Shutterstock 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/strength-training-has-a-range-of-benefits-for-women-here-are-4-ways-to-get-into-weights-221307">original article</a>. </div>

Body

Australia rallies behind grieving mum after Carlton train tragedy

Australians have rallied together to raise money for the wife of a hero father who died along with his daughter after they were <a href="https://www.oversixty.com.au/health/caring/father-remembered-for-instinctive-act-of-bravery-before-train-tragedy" target="_blank" rel="noopener">tragically struck</a> by a train. Anand Runwal, 40, and his two-year-old daughter were killed at Sydney's Carlton train station on July 21 after a pram carrying the twin girls fell onto the train tracks. One of the twins miraculously survived and was rescued by police who crawled under the train when they heard her crying. Now, nearly $140,000 has been raised for his wife, Poonam, who reportedly flew back to India to be with family and bury her husband, according to the Daily Mail. “In the face of this unimaginable loss and grief, we come together as family, friends and colleagues to support the family of Anand Runwal, a hero who sacrificed everything to try and save his twin daughters during the Carlton Train Station tragedy,” the fundraiser read. “Anand was a calm, humble and friendly person who was liked by everyone he associated with. “Let’s surround the Runwal family with love, kindness, and generosity. Every donation, share, and message of support brings comfort and hope to those affected by this tragedy.” The fundraiser has exceeded its initial goal of $20,000 and has now been closed. Nadeen Ahmed, who runs the Indians in Sydney Facebook group has shared Poonam's reaction to the generosity of everyone who donated. “They initially wanted to raise $20,000 to help her with her immediate expenses but they were overwhelmed by the response and people’s generosity,” Ahmed told the Daily Mail. "They ended up raising almost $140,000 in just a couple of days, which they never expected. "They raised so much they decided to close the fundraiser and that money has now all been transferred to Mrs Runwal," she continued. “It’s a very hard situation for her, knowing what to do. She’s heading back to India to be with family because it is going to take months and months for her to deal with this tragedy.” NSW Police Superintendent Paul Dunstan was one of many who praised Runwal’s "brave and heroic" act. NSW Premier Chris Minns, who lives close to the station, also praised the father's "instinctive act of bravery", adding “that’s not going to bring him or his little daughter back, but it shouldn’t go unremarked upon in the face of a terrible, terrible accident. “He gave his life to try and save his children.” Images: Facebook

Caring

Karl Stefanovic takes daughter Harper for adorable Olympics training session

Karl Stefanovic has shared an adorable glimpse into his life in Paris with his family as he covers the 2024 Olympic Games. The Today show host, his wife Jasmine and their four-year-old daughter Harper have been residing in Paris while Karl hosts Nine's coverage of the Games. Stefanovic has been sharing parts of his life in Paris on Instagram, with his recent post sharing an adorable glimpse of a father-daughter moment on the street of the French capital. In the cute video posted to Instagram, Stefanovic can be seen holding a long stick slightly higher than the ground so Harper could run and jump over it like a hurdler. The clip is set to the Eye of the Tiger riff from the classic sports movie Rocky III. <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-permalink="https://www.instagram.com/reel/C-H8REOu_yj/?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/reel/C-H8REOu_yj/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by karl stefanovic (@karlstefanovic_)</a> </div> </blockquote> Harper looks to be having a wonderful time running and jumping with her dad, who cheered enthusiastically when she finished. "Brisbane 2032 Le 32 m Hurdles," he captioned the post. Stefanovic opened up about the beautiful family moment during Today in Paris. "It's never too early to get your kids involved in Olympic sports preparation, so on the streets of Paris this morning in 900 degree heat I got little Harper out there," he said. Today co-host Sarah Abo was impressed with the little-one's skills, telling Stefanovic "She blitzed it". Image credits: Instagram

Family & Pets

Hero father who died trying to save his daughters identified

Tributes have flowed for the 40-year-old man who tragically <a href="https://oversixty.com.au/health/caring/father-remembered-for-instinctive-act-of-bravery-before-train-tragedy" target="_blank" rel="noopener">died</a> while trying to save his daughters after their pram rolled onto train tracks in Sydney’s south. Anand Runwal, who worked at an IT firm in North Sydney, and his two-year-old daughter were killed during the heroic rescue. Mr Runwal, his wife Poonam and their two children had only lived in Sydney for nine months, after relocating from India last October. A fundraiser has been set up for the grieving family who are facing “unimaginable grief and trauma” following the tragic incident. “The father’s selfless act of bravery has left the local community in shock and mourning. The family, part of the local Indian community, is now facing unimaginable grief and trauma. The 39-year-old mother witnessed the horrifying incident and is struggling to cope with the loss of her husband and daughter,” the fundraiser read. “In the wake of this devastating accident, we are reaching out to the community for support. The funds raised will go directly to the family to cover funeral costs, medical expenses for the surviving daughter, and ongoing support for the grieving mother.” “This is an incredibly difficult time for them, and any contribution, no matter how small, will make a significant difference.” Sreyas Gopalakrishnan Thottarath, a school friend of Mr Runwal, expressed his condolences in a tribute on social media, writing, “Dear friends, it is with a heavy heart that I share the tragic news of the untimely passing of Anand Runwal ( From 1999 Batch) and his daughter.” “Our deepest condolences go out to their family and loved ones during this incredibly difficult time.May their souls rest in peace.” NSW Police Superintendent Paul Dunstan was one of many who praised Runwal’s "brave and heroic" act, saying, “He’s gone into parent mode and tried to save his two young daughters that have fallen onto the tracks and in doing so it’s cost his life, but it’s an incredibly brave and heroic act." Image credits: Facebook

Caring

Father remembered for "instinctive act of bravery" before train tragedy

A family outing has ended in tragedy when a pram carrying twin girls rolled onto the train tracks at Carlton railway station in Sydney. CCTV footage showed the family heading off on their outing just several minutes before tragedy struck. They were walking down the footpath, with the father holding the pram and the mother pulling a trolley bag, before waiting to cross the road to the train station. The parents had arrived on the platform via an elevator and taken their hands off the pram for a "very, very short period of time" when it began to roll, according to NSW Police Superintendent Paul Dunstan. The 40-year-old father is being remembered for his bravery, after he jumped onto the tracks to try and save his twin daughters. Horrified witnesses also tried to flag the train down, but unfortunately it was too late. Emergency services were called to the station at around 12:25 pm. The father and one of the two-year-old girls were killed, and the girls' mother who witnessed the accident unfold was left "incredibly traumatised" according to the Superintendent. Dunstan told reporters several hours after the tragedy that responding officers could hear crying from underneath the train. “Police climbed under the train and rescued one of the children, who was thankfully unharmed, and reunited her with the mother," Dunstan said. “Sadly, the other child, a two-year-old female, and her father who attempted to save the child, have passed away as a result of this incident.” “Whether it’s a gust of wind ... we’re not quite sure. But it appears that the pram has instantly started to roll in the direction of the train lines.” The father has been praised for his "brave and heroic" act. “He’s gone into parent mode and tried to save his two young daughters that have fallen onto the tracks and in doing so it’s cost his life, but it’s an incredibly brave and heroic act,” Dunstan said. The other daughter, who had survived, had fallen between the tracks and was "lucky" to have escaped injury, Dunstan added. The train was heading from Cronulla to the City and wasn't due to stop at Carlton. A police investigation is underway and the National Rail Safety Regulator had also been informed. Premier Chris Minns described the incident as a “terrible, terrible tragedy”. “This is a very confronting and sad day for the St George community,” he said. “I hope over time they can gain some small solace knowing that the father died from an extraordinary, instinctive act of bravery. “That’s not going to bring him or his little daughter back. But it shouldn’t go unremarked upon in the face of a terrible, terrible accident, he gave his own life to try and save his children.” Images: Channel 9

Caring

Want the health benefits of strength training but not keen on the gym? Try ‘exercise snacking’

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/jackson-fyfe-134774">Jackson Fyfe</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> The science is clear: <a href="https://cdnsciencepub.com/doi/full/10.1139/apnm-2020-0245">resistance training</a> is crucial to ageing well. Lifting weights (or doing bodyweight exercises like lunges, squats or push-ups) can help you live independently for longer, make your bones stronger, reduce your risk of diseases such as diabetes, and may even improve your <a href="https://pubmed.ncbi.nlm.nih.gov/28919335/">sleep and mental health</a>. But not everyone loves the gym. Perhaps you feel you’re not a “gym person” and never will be, or you’re too old to start. Being a gym-goer can be expensive and time-consuming, and some people report feeling <a href="https://www.reddit.com/r/StartingStrength/comments/j3hq32/unwelcome_feeling_at_the_gym/">unwelcome</a> or <a href="https://www.quora.com/I-feel-awkward-and-I-want-to-start-a-gym-but-could-not-What-should-I-do">awkward</a> at the gym. The good news is you don’t need the gym, or lots of free time, to get the health benefits resistance training can offer. You can try “exercise snacking” instead. <h2>What is exercise snacking?</h2> Exercise snacking involves doing multiple shorter bouts (as little as 20 seconds) of exercise throughout the day – often with minimal or no equipment. It’s OK to have <a href="https://doi.org/10.1007/s40279-021-01605-8">several hours of rest</a> between. You could do simple bodyweight exercises such as: <ul> <li> chair sit-to-stand (squats) </li> <li> lunges </li> <li> box step-ups </li> <li> calf raises </li> <li> push-ups. </li> </ul> Exercise snacking like this can help improve muscle mass, strength and physical function. It’s OK to hold onto a nearby object for balance, if you need. And doing these exercises regularly will also improve your balance. That, in turn, reduces your risk of falls and fractures. <h2>OK I have done all those, now what?</h2> Great! You can also try using resistance bands or dumbbells to do the previously mentioned five exercises as well as some of the following exercises: <ul> <li> <a href="https://youtu.be/IP4wM2JpDdQ?si=1B1GyV_FY5rcArW8&t=6">seated rows</a> </li> <li> <a href="https://youtu.be/G6GIffCaJCQ?si=RxXZtzMqQ0DGxF3k&t=48">chest</a> and <a href="https://www.youtube.com/watch?v=TUnnz5i4Mnw&t=5s">shoulder presses</a> </li> <li> <a href="https://youtu.be/z0omicIkYu4?si=8WffT3ij12SNTqEs">bicep curls</a> </li> <li> <a href="https://www.youtube.com/watch?v=5wXVnxBgLHo">knee extensions</a> </li> <li> <a href="https://www.youtube.com/watch?v=LtTcXXgeRYo">leg curls</a>. </li> </ul> When using resistance bands, make sure you hold them tightly and that they’re securely attached to an immovable object. Exercise snacking works well when you pair it with an activity you do often throughout the day. Perhaps you could: <ul> <li> do a few extra squats every time you get up from a bed or chair </li> <li> do some lunges during a TV ad break </li> <li> chuck in a few half squats while you’re waiting for your kettle to boil </li> <li> do a couple of elevated push-ups (where you support your body with your hands on a chair or a bench while doing the push-up) before tucking into lunch </li> <li> sneak in a couple of calf raises while you’re brushing your teeth. </li> </ul> <h2>What does the evidence say about exercise snacking?</h2> One <a href="https://pubmed.ncbi.nlm.nih.gov/31687210/">study</a> had older adults without a history of resistance training do exercise snacks at home twice per day for four weeks. Each session involved five simple bodyweight exercises (chair sit-to-stand, seated knee extension, standing knee bends, marching on the spot, and standing calf raises). The participants did each exercise continuously for one minute, with a one-minute break between exercises. These short and simple exercise sessions, which lasted just nine minutes, were enough to improve a person’s ability to stand up from a chair by 31% after four weeks (compared to a control group who didn’t exercise). Leg power and thigh muscle size improved, too. Research involving one of us (Jackson Fyfe) has also <a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-022-03207-z">shown</a> older adults found “exercise snacking” feasible and enjoyable when done at home either once, twice, or three times per day for four weeks. Exercise snacking may be a more sustainable approach to improve muscle health in those who don’t want to – or can’t – lift heavier weights in a gym. <h2>A little can yield a lot</h2> We know from other research that the more you exercise, the more likely it is you will <a href="https://www.sciencedirect.com/science/article/pii/S0167268119302586">keep exercising in future</a>. Very brief resistance training, albeit with heavier weights, may be more <a href="https://pubmed.ncbi.nlm.nih.gov/29975122/">enjoyable</a> than traditional approaches where people aim to do many, many sets. We also know brief-and-frequent exercise sessions can break up <a href="https://pubmed.ncbi.nlm.nih.gov/26378942/">periods</a> of sedentary behaviour (which usually means sitting too much). Too much sitting increases your risk of chronic diseases such as diabetes, whereas exercise snacking can help keep your <a href="https://pubmed.ncbi.nlm.nih.gov/36921112/">blood sugar levels steady</a>. Of course, longer-term studies are needed. But the evidence we do have suggests exercise snacking really helps. <h2>Why does any of this matter?</h2> As you age, you lose strength and mass in the muscles you use to walk, or stand up. Everyday tasks can become a struggle. All this <a href="https://pubmed.ncbi.nlm.nih.gov/36907247/">contributes</a> to disability, hospitalisation, chronic disease, and reliance on community and residential aged care support. By preserving your muscle mass and strength, you can: <ul> <li> reduce joint pain </li> <li> get on with activities you enjoy </li> <li> live independently in your own home </li> <li> delay or even eliminate the need for expensive health care or residential aged care. </li> </ul> <h2>What if I walk a lot – is that enough?</h2> Walking may maintain some level of lower body muscle mass, but it won’t preserve your <a href="https://pubmed.ncbi.nlm.nih.gov/38190393/">upper body muscles</a>. If you find it difficult to get out of a chair, or can only walk short distances without getting out of breath, resistance training is the best way to regain some of the independence and function you’ve lost. It’s even more important for women, as muscle mass and strength are typically lower in older women than men. And if you’ve been diagnosed with osteoporosis, which is more common in older women than men, resistance exercise snacking at home can improve your balance, strength, and bone mineral density. All of this reduces the risk of falls and fractures. You don’t need <a href="https://pubmed.ncbi.nlm.nih.gov/37171517/">heavy weights</a> or fancy equipment to benefit from resistance training. So, will you start exercise snacking today?<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/232374/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, Associate Dean of Research, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/jackson-fyfe-134774">Jackson Fyfe</a>, Senior Lecturer, Strength and Conditioning Sciences, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock 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/want-the-health-benefits-of-strength-training-but-not-keen-on-the-gym-try-exercise-snacking-232374">original article</a>. </div>

Body

To-do list got you down? Understanding the psychology of goals can help tick things off – and keep you on track

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a> It feels like we are living in busy times. According to the <a href="https://www.oecdbetterlifeindex.org/topics/work-life-balance/">OECD Better Life Index</a>, 12.5% of Australians report working at least 50 hours a week, higher than the OECD average. Many Australians are also <a href="https://www.abc.net.au/news/2023-08-03/multiple-job-holders-hit-record-high-abs/102679190">working more than one job to buffer against cost-of-living pressures</a>. Psychology has long been interested in our goals – our mental representations of desirable outcomes. Much of this research is on how we form, pursue and attain goals, plus how goals make us feel. Across studies, we see a consistent pattern of <a href="https://link.springer.com/article/10.1007/s10902-013-9493-0#Sec34">successful goal pursuit and wellbeing</a>. So, having time to work toward our goals is important. With this in mind, what is the best way to get things done – and how can we get better at achieving our goals, especially when we feel time poor? <h2>Make a list</h2> Most of us approach multiple goals with the age-old “to-do” list. First, you write down everything you need to do. Then you “check” or tick things off as you do them. One reason to-do lists are useful is because we are more likely to remember things we haven’t completed, rather than things we have. This is known as the <a href="https://www.youtube.com/watch?v=E-F1U4bV2m8">Zeigarnik effect</a>. While to-do lists are easy to write, they don’t always work. There are however <a href="https://hbr.org/2021/01/i-tried-4-to-do-list-methods-heres-what-worked">various approaches for to-do lists</a> that may improve their effectiveness. Another thing to consider is the wide range of apps, tools and platforms that can make tasks more fun and outsource mental load. Adding elements of game play like point scoring or competition – called “<a href="https://theconversation.com/how-gamification-could-revolutionise-creative-thinking-in-the-workplace-122852">gamification</a>” – can <a href="https://www.sciencedirect.com/science/article/pii/S0747563221002867">help people work toward goals in educational and work settings</a>. Similarly, app-based reminders can help people reach <a href="https://doi.org/10.1177/2047487320905717">physical rehabilitation goals and form good exercise habits</a>. <h2>Finding your why</h2> Researchers have focused a lot on the psychology of why people pursue goals – and how this affects their approach to tasks. For example, some people want to complete a university degree because they want to get a job. Others may be more interested in developing skills or knowledge. In both cases, there is a desired outcome – albeit with differing reasons. Our goals can be differentiated by who or what is driving them. Goals that feel like our own, and for which we experience a sense of intrinsic motivation, are known as “self-concordant”. These goals represent enduring personal interests, are aligned with values and are positively <a href="https://link.springer.com/article/10.1007/s12144-020-01156-7">linked to wellbeing</a>. <a href="https://link.springer.com/article/10.1007/s10648-006-9012-5">Goal orientation theory</a> offers a similar perspective. Using the same example, you may study so you score well on a test (a performance goal) or because you want to be sure you develop your knowledge (a mastery goal). Mastery goals tend to lead to <a href="https://link.springer.com/article/10.1007/s10869-010-9201-6">better results and self-regulation</a>. <h2>Juggling goals – 4 to-do tips</h2> So, what happens when we have multiple – perhaps even competing – goals, or goals that aren’t so enjoyable? We might want to finish writing a report or assignment, then read a few chapters of a textbook – but also go to the gym and binge a few episodes of our favourite TV show. In such scenarios, psychological science offers some insights into how we might stay task-focused, and on track to tick more items off our to-do list. 1. Beware the <a href="https://www.pwc.pl/en/articles/planning-fallacy-part-I-cognitive-traps.html">planning fallacy</a>. This happens when we underestimate the amount of resources (such as time) it will take to reach a goal. As writer and religious thinker William Penn put it: “Time is what we want most, but what we use worst”. Think through the all the steps and time required to complete your goal. 2. Monitor your progress. <a href="https://eprints.whiterose.ac.uk/91437/8/3_PDFsam_Does%20monitoring%20goal.pdf">Incorporating goal monitoring</a> into an activity can boost progress. And reviewing your estimations and expectations against your actual times and achievements can be used to calculate a “<a href="https://www.indeed.com/career-advice/career-development/estimating-time-for-tasks">fudge ratio</a>” to aid future planning. For instance, you could multiply your expected time on tasks by 1.5 to help buffer against the planning fallacy. 3. Focus on mastery. Self-concordant goals and tasks feel easier, and their underlying tasks may be <a href="https://journals.sagepub.com/doi/full/10.1177/0146167215575730">less subject to forgetting</a>. Tedious but necessary goals (such as doing the dishes or filling out forms) are less intrinsically motivating. This means <a href="https://www.emerald.com/insight/content/doi/10.1108/EBHRM-04-2014-0013/full/html#idm45933122746592">planning, reminders and support become more important to goal progress</a>. 4. Plan for derailments. People vary in their ability to plan and might forget to take a goal-directed action at an appropriate time (this could be one reason the <a href="https://www.sbs.com.au/news/article/the-streaming-services-winning-the-battle-for-attention-and-the-feature-australians-want/9crrpafgd">average Australian streams 27 hours of video each week</a>). <a href="https://www.tandfonline.com/doi/full/10.1080/10463283.2024.2334563">Implementation intentions</a> bring our attention back toward our goals by linking them to an environmental marker. These simple “if-then” plans are shown to <a href="https://cancercontrol.cancer.gov/brp/research/constructs/implementation-intentions#:%7E:text=Implementation%20intentions%20are%20formed%20for,might%20otherwise%20undermine%20goal%20striving.">help overcome issues with self-regulation</a>. Such a statement might be “if I see the ‘next episode’ icon appear, I will get up and turn off the TV so I can read a chapter of my textbook”. With time being frustratingly finite, it is inevitable we will run out of time to do all of the things on our to-do list. Finding an approach that works for us will take time and effort. But it’s probably a worthy goal in itself.<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/230399/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/kim-m-caudwell-1258935">Kim M Caudwell</a>, Senior Lecturer - Psychology | Chair, Researchers in Behavioural Addictions, Alcohol and Drugs (BAAD), <a href="https://theconversation.com/institutions/charles-darwin-university-1066">Charles Darwin University</a> Image credits: Shutterstock 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/to-do-list-got-you-down-understanding-the-psychology-of-goals-can-help-tick-things-off-and-keep-you-on-track-230399">original article</a>. </div>

Mind

How tracking menopause symptoms can give women more control over their health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/deborah-lancastle-1452267">Deborah Lancastle</a>, <a href="https://theconversation.com/institutions/university-of-south-wales-1586">University of South Wales</a> Menopause can cause more symptoms than hot flushes alone. And some of your symptoms and reactions might be due to the menopause, even if you are still having periods. Research shows that keeping track of those symptoms can help to alleviate them. People sometimes talk about the menopause as though it were a single event that happens when you are in your early 50s, which is <a href="https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397#:%7E:text=Menopause%20is%20the%20time%20that,is%20a%20natural%20biological%20process.">the average time</a> to have your last period. But the menopause generally stretches between the ages of 45 and 55. And some women will experience an earlier “medical” menopause because of surgery to remove the womb or ovaries. The menopause often happens at one of the busiest times of life. You might have teenagers at home or be supporting grown-up children, have elderly parents, be employed and have a great social life. If you feel exhausted, hot and bothered, irritable and can’t sleep well, you might be tempted to think that it is because you never get a minute’s peace. But that is why monitoring symptoms is important. <a href="https://journals.lww.com/menopausejournal/Abstract/2023/03000/Symptom_monitoring_improves_physical_and_emotional.7.aspx">My team recently tested</a> the effects of tracking symptoms and emotions during the menopause. We asked women to rate 30 physical and 20 emotional symptoms of the menopause. The physical and psychological symptoms included poor concentration, problems with digesting food, stress and itchy skin, as well as the obvious symptoms like hot flushes and night sweats. Women tracked positive emotions like happiness and contentment, and negative emotions like feeling sad, isolated and angry. There were two groups of women in this study. One group recorded their symptoms and emotions every day for two weeks. The other group recorded their symptoms and emotions once at the beginning of the fortnight and once at the end. The results showed that the women who monitored their symptoms and emotions every day reported much lower negative emotions, physical symptoms and loneliness at the end of two weeks than at the beginning, compared to the other group. As well as this, although the loneliness scores of the group who monitored every day were lower than the other group, women in both groups said that being in the study and thinking about symptoms helped them feel less lonely. Simply knowing that other women were having similar experiences seemed to help. One participant said: “I feel more normal that other women are doing the same survey and are probably experiencing similar issues, especially the emotional and mental ones.” <h2>Why does monitoring symptoms help?</h2> One reason why tracking might help is that rating symptoms can help you notice changes and patterns in how you feel. This could encourage you to seek help. Another reason is that noticing changes in symptoms might help you link the change to what you have been doing. For example, looking at whether symptoms spike after eating certain foods or are better after exercise. This could mean that you change your behaviour in ways that improve your symptoms. Many menopause symptoms are known as “non-specific” symptoms. This is because they can also be symptoms of mental health, thyroid or heart problems. It is important not to think your symptoms are “just” the menopause. You should always speak to your doctor if you are worried about your health. Another good thing about monitoring symptoms is that you can take information about how often you experience symptoms and how bad they are to your GP appointment. This can help the doctor decide what might be the problem. Websites such as <a href="https://healthandher.com">Health and Her</a> and <a href="https://www.balance-menopause.com">Balance</a> offer symptom monitoring tools that can help you track what is happening to your physical and emotional health. There are several apps you can use on your phone, too. Or you might prefer to note symptoms and how bad they are in a notebook every day.<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/209004/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/deborah-lancastle-1452267">Deborah Lancastle</a>, Associate Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-south-wales-1586">University of South Wales</a> Image credits: Getty Images 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/how-tracking-menopause-symptoms-can-give-women-more-control-over-their-health-209004">original article</a>. </div>

Body

Escaped race horse shocks commuters at suburban train station

An escaped race horse has been spotted at a suburban Sydney train station, bamboozling confused commuters. CCTV footage captured the moment a retired racehorse wandered into Warwick Farm train station around midnight on Friday, as confused commuters hid from the animal. Sydney Trains CEO Matt Longland said they were alerted to the unexpected passenger, and notified train drivers to keep a look out for a passenger that was "horsing around". “Thankfully we were able to warn our train drivers to take extra care to look out for animals on the tracks” Longland said. “A train stopped at the station, (but) didn’t open its doors.” <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-permalink="https://www.instagram.com/reel/C5mXYfHSINA/?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/reel/C5mXYfHSINA/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by 7NEWS Australia (@7newsaustralia)</a> </div> </blockquote> After pacing the platform for almost 30 minutes, the horse was reunited with its owner, top Australian horse racing trainer Annabel Neasham. “Unfortunately, we had an intruder break-in to one of our stables,” Neasham said. “In the meantime, he managed to let our stable pony out.” “(Our) horse is back at home, none the wiser, not even a scratch on him.” Stable hand Keith Morrison said it was “highly unusual” that the horse ended up on the platform and left him with unanswered questions. “I still want to know how it got up the stairs and onto the platform — it didn’t use the lift!” Langland said Sydney Trains were giving the horse, now affectionately nicknamed “Mr Red” by train staff, a “stern warning” for “failing to tap-on at the station”. "It's not every day you see a horse on the platform, but that's what we saw at Warwick Farm," NSW Transport Minister Jo Haylen said. She said the horse was a well-behaved passenger, adding, "It kept its hooves behind the yellow line, which is a good thing." Image credits: 7News

Family & Pets

Dr Chris Brown recalls embarrassing moment on crowded train

Dr Chris Brown tends to attract attention wherever he goes with his 6'5 height and beautiful blond hair - but he got more than he wanted on his recent trip to Japan. Appearing on the morning radio show Triple M’s Mick and MG in the Morning Show, he recalled an embarrassing incident that he would rather forget. “It may not surprise you to learn that I do tend to stand out a little bit on the streets of Tokyo,” he began, to the amusement of radio host Mick Molloy. “Um, six foot five, blond hair, and on the subway especially. “But, I don’t know if you know, in Japan you can buy beers absolutely anywhere — vending machines on the streets, in the subway when you’re just queueing for a train, and so I got involved in this. “I bought a can of Asahi, nice Japanese beer, and was carrying it in my bag, just over my shoulder.” As he got into the crowded train and made his way, the TV vet shared that started to feel a “cold trickle” down his leg. “I realised very quickly that the beer I’d bought had exploded in my bag,” he said. “And I now have a rapidly growing wet patch across my groin, running from my bag to my groin and down my leg, and a highly suspicious amber fluid going across a crowded train carriage,” he continued, making everyone in the studio laugh. “If I couldn’t stand out any more, I found a way.” He added that nobody said a word because Japanese people are so polite, but he did say there was “endless gazing," because they thought he wet himself. “They’re connecting the dots from the trickle along the carriage back up my leg and up to my very wet body,” he added. “Oh wow, oh well I hope you were filming that,” Mick Molloy chuckled. “By the way, that’s how I leave the station every day, on a train, with a wet patch, talking to myself,” he quipped. “Well, I tell you what, if you want to clear some space, it’s a great way to do it, let me tell you,” the TV vet laughed. Images: Mick & MG in the morning

International Travel

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

<a href="https://theconversation.com/profiles/stuart-phillips-428766">Stuart Phillips</a>, <a href="https://theconversation.com/institutions/mcmaster-university-930">McMaster University</a> 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>. 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. 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. 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. 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>. <figure><iframe src="https://player.vimeo.com/video/843867756" width="500" height="281" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Video about different forms of resistance training explores how all are effective at building strength.</figcaption></figure> 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. 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? It was a combination of timing, marketing and stereotyping. <h2>The rise of aerobics</h2> 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">Aerobics</a>, spurring desk-bound Baby Boomers to take up exercise for its own sake. 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? 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">The Complete Book of Running</a>. In the 1980s, Jane Fonda’s <a href="https://www.janefonda.com/shop/fitness-videos/jane-fondas-complete-workout/">Complete Workout</a> and exercise shows such as <a href="https://www.imdb.com/title/tt0268895/">Aerobicize</a> and the <a href="https://www.imdb.com/title/tt0299431/">20 Minute Workout</a> helped solidify the idea that exercise was about raising one’s heart rate. 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. All the while, resistance training was waiting for its turn in the spotlight. <h2>Recognizing the value of resistance</h2> 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. 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>. 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. 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>. <h2>Strength and ageing</h2> 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. In this way, resistance training can be vital to maintaining overall functionality and independence. <h2>Redefining the fitness narrative</h2> 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.” 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. 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. 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>. 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>.<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" /> <a href="https://theconversation.com/profiles/stuart-phillips-428766">Stuart Phillips</a>, Professor, Kinesiology, Tier 1 Canada Research Chair in Skeletal Muscle Health, <a href="https://theconversation.com/institutions/mcmaster-university-930">McMaster University</a> Image credits: Getty Images 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>.

Body

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

<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> 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. 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. 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! I am an exercise physiologist who studies how people can <a href="https://scholar.google.com/citations?user=gn8ZiLMAAAAJ&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. 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. <h2>Muscle loss and chronic disease</h2> 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. 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. 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. 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. <h2>Strength training is key</h2> So the question is, what can be done to reverse this decline? 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. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.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/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=638&fit=crop&dpr=1 600w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=638&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=638&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=802&fit=crop&dpr=1 754w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=802&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=802&fit=crop&dpr=3 2262w" alt="Chart showing the general pattern for changes in muscle strength and size across stage of life." /></a><figcaption>Typical age-related changes in muscle strength and size with and without strength training. Zachary Gillen</figcaption></figure> 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. 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>. <h2>Finding what works for you</h2> So how does a person properly strength train as they age? 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. 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. 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. <iframe id="sGvo5" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/sGvo5/3/" width="100%" height="400px" frameborder="0"></iframe> <h2>Making life’s tasks lighter</h2> 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. 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. 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.<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" /> <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> Image credits: Getty Images 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>.

Caring

Bec and Lleyton Hewitt's son on track for Aussie Open

Bec and Lleyton Hewitt's little boy is growing up fast! Just a few months past his 15th birthday, Cruz Hewitt continued to demonstrate that he's well on his way to following in his famous father's illustrious footsteps. In mid September, Cruz secured his inaugural professional win at the Darwin Tennis International, even though he was up against much older and more experienced competitors. That important first pro win came on a Sunday in the first round of qualifiers at the Darwin Tennis International, a 3-6, 4-6, 10-5 thriller over 25-year-old Brian Tran. Cruz then followed that up with another impressive win, 6-3, 6(4)-7, 10-3 over 21-year-old Jerome Iaconi in the second round, before suffering a 3-6, 1-6 loss against 24-year-old Jesse Delaney in the third round of qualifiers. Cruz was elated to share that his famous dad was overjoyed with his victory when he spoke to reporters, emphasising the significance of his win. Behind the scenes, Cruz's mother, TV star Bec Hewitt, now aged 40, is more determined than ever to ensure that her family avoids the pitfalls of history repeating itself – as when Lleyton himself went through the trials of becoming an elite-level tennis player. An insider <a href="https://www.nowtolove.com.au/celebrity/celeb-news/lleyton-hewitt-son-cruz-tennis-78956" target="_blank" rel="noopener">exclusively shared with Woman's Day</a>, "There was always this underlying feeling that Lleyton's parents, Glynn and Cherilyn, really pushed their boy to get the best out of himself, and it was rumoured at the time that it was their way or the highway when it came to his tennis." As a result, Bec has spent years advocating for her more balanced parenting approach, steering Lleyton towards her gentler perspective on raising their children (Cruz has a big sister, Mia, who was born in November 2005, and a little sister, Ava, born in October 2010). Now Cruz is shaping up to be a more well-rounded individual compared to his highly-pressured dad, thanks to Bec's belief that life should not solely revolve around tennis. Bec serves as a calming influence on Cruz, just as she does with their daughters Mia and Ava. Her aspiration for her son is to have him look up to players like Roger Federer, who epitomise true champions both on and off the court. What matters most to Bec is ensuring that Cruz's mental health is as robust as his tennis skills, and she is determined not to push him too hard in pursuit of success. The talented young athlete has inherited more than just his 42-year-old father's formidable two-handed backhand. When asked about his most recent victory, Cruz confidently remarked to local media: "I'm pretty stoked about getting that win because I had to come from behind. I was fired up, to be honest… It's cool getting to go to different places like here in Darwin, and it's a lot of fun. But I came here to test myself at this level against some older players and see how I fare." He playfully added, "I also get to miss school today because I won, so that's even better!" With the entire tennis world closely observing Cruz's every move, the question now arises: Can he break one of his father's longest-standing records? An insider shared, "Lleyton, who these days balances family life with coaching and commentary commitments, first qualified for the 1997 Australian Open at the tender age of 15 years and 11 months, becoming the youngest in the tournament's history. "He went on to win the 2001 US Open and the 2002 Wimbledon. There's no reason Cruz, who exudes more confidence than most kids his age on the circuit, can't achieve the same over the next few months." The insider shared, "When Cruz was seven, Lleyton expressed hope that his son would make the main draw at 14. While Bec knows he was simply dreaming big for his son, she wants to shield her boy from excessive pressure and offer unwavering support, win or lose." Images: Instagram

Family & Pets

"He backflipped on his backflip!": Kamahl's "train wreck" Project interview

Australian singer Kamahl has spectacularly reversed his position on the Voice to Parliament for the second time, just two days after <a href="https://www.oversixty.com.au/entertainment/music/two-massive-music-icons-join-the-yes-campaign" target="_blank" rel="noopener">publicly announcing his support</a>. The 88-year-old initially stated on social media that he would vote "YES" in the upcoming referendum scheduled for October 14. He attributed this change of heart to a meeting with Indigenous comedian Dane Simpson and constitutional lawyer Eddie Synot. However, in a surprising turn of events, Kamahl later appeared on live television during an interview on The Project and announced that he would be voting "NO" on the issue. This unexpected shift in stance left both the hosts and viewers perplexed, with one viewer describing the interview as a "train wreck". During the interview, Kamahl expressed concerns that the proposed Voice to Parliament could potentially exacerbate racial divisions. He argued that it might segregate one racial group from the rest of the country. He acknowledged his earlier statement of support, apologised for any inconsistency, and urged people to disregard his previous position. “If you do the Voice this way, it becomes a racist issue. You’re putting a whole race of people separate from the rest of the country,” he said. “I apologise, call me a hypocrite or uninformed but I am informed now. Whatever I said before now, wipe it out, but start all over again and forgive me.” <blockquote class="twitter-tweet"> What a train wreck of an interview. — Sue Roberts (@sueroberts7) <a href="https://twitter.com/sueroberts7/status/1705911143590756439?ref_src=twsrc%5Etfw">September 24, 2023</a></blockquote> Kamahl also raised the issue of government spending, claiming that the Indigenous community received $40 billion annually. When pressed for the source of this figure, he sparred with host Hamish Macdonald, who fact-checked the statement. Macdonald pointed out that the $40 billion figure was not accurate and clarified that the National Indigenous Australians agency's budget for 2022-23 was $4.5 billion, not $30 billion as Kamahl initially stated. Despite admitting the error in the figure, Kamahl maintained his decision to vote "NO". Before publicly declaring his support for the Voice to Parliament, Kamahl mentioned that he had spent sleepless nights weighing the pros and cons of the issue. <blockquote class="twitter-tweet"> Wow! He backflipped on his backflip on live TV. — Rex Goulevitch (@goulevitch) <a href="https://twitter.com/goulevitch/status/1705878944766181694?ref_src=twsrc%5Etfw">September 24, 2023</a></blockquote> After the interview concluded, The Project panel, who had anticipated Kamahl discussing his "YES" vote decision, appeared taken aback and momentarily speechless. Viewers on social media reacted strongly to the interview, with one labelling it a "train wreck" and others suggesting that Kamahl had manipulated the program's discussion. Following the airing of The Project episode, entertainment reporter Peter Ford said during a 3AW radio interview that he had been giving Kamahl advice all week over how best to interact with the media on this topic. “It was a pre-recorded interview and he was not happy with the way it was cut,” Ford said. He also went on to explain that he had repeatedly implored Kamahl to steer clear of the Voice debate in public, but that his advice was ignored “every single time”. <blockquote class="twitter-tweet"> This interview was not live. Kamahl believes it was heavily edited to make him look foolish. He wants a public apology from Hamish Mc Donald. <a href="https://t.co/OXaLiQWxVR">https://t.co/OXaLiQWxVR</a> — Peter Ford (@mrpford) <a href="https://twitter.com/mrpford/status/1706082373933383900?ref_src=twsrc%5Etfw">September 24, 2023</a></blockquote> According to Ford, Kamahl was not happy with the exchange with Project host Macdonald, and that he “wants an apology for making him look like a fool”. Images: The Project

Tracking the shift in meanings of ‘anxiety’ and ‘depression’ over time

<div class="copy"> The mental health terms ‘anxiety’ and ‘depression’ have become increasingly pathologised since the 1970s, according to analysis by Australian researchers of more than a million academic and general text sources. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0288027" target="_blank" rel="noreferrer noopener">Publishing</a> in PLOS ONE, psychology and computer science researchers from the University of Melbourne tracked the frequency and meaning of the concepts ‘anxiety’ and ‘depression’ from 1970 to 2018, and words that occurred in their vicinity. Using natural language processing, the team analysed more than 630 million words across 871,340 academic psychology papers, as well as 400,000 texts from general sources such as magazines, newspapers and non-fiction books. Paper co-author psychologist Professor Nicholas Haslam has a long standing interest in how mental health terms change their meanings over time, particularly the way harm-related words like bullying, abuse and trauma tend to expand over time, incorporating new, and often less severe kinds of experiences. Haslam says that trend reflects progressive social change and a rising sensitivity to harm and suffering in our culture. “We emphasize [that’s] mostly a good thing,” he says. <iframe title="The Emoji Squad: The Mysterious Group Behind the Little Icons We Love 🤝" src="https://omny.fm/shows/huh-science-explained/the-emoji-squad-the-mysterious-group-behind-the-li/embed?in_playlist=podcast&style=Cover" width="100%" height="180" frameborder="0"></iframe> The terms ‘anxiety’ and ‘depression’ were selected for analysis as prevalent, prominent mental health concepts. The researchers expected the emotional intensity and severity of the two terms to reduce over time as the frequency of their use increased. That expectation was informed by previous research using a similar approach, co-authored by Haslam and <a href="https://sciendo.com/article/10.58734/plc-2023-0002" target="_blank" rel="noreferrer noopener">publishing in</a> Sciendo, where increasing use of the word ‘trauma’ since the 1970s was associated with a shift in meaning including a broadening of use and declining severity. They hypothesised a similar trend for ‘anxiety’ and ‘depression’. “Well, we didn’t find what we expected,” Haslam says. Contrary to expectation, the emotional severity associated with anxiety and depression increased linearly over time. The authors say this is possibly due to growing pathologising of the terms, given their analysis shows use of the words increasingly linked to clinical concepts. In particular, the terms ‘disorder’ and ‘symptom’ have become more commonly associated with ‘anxiety’ and ‘depression’ in more recent decades, the paper says, finding similar patterns in both the academic and general texts. Anxiety and depression were also increasingly used together, compared to use in the ‘70s where the terms were more likely to refer to separate things. Haslam says, these shifts in meaning could reflect growing awareness of mental health in society and more research is needed into the implications, he says. But he notes this is an area where there can be “mixed blessings”. On the one hand, greater awareness of anxiety and depression can help people to seek appropriate treatment; and on the other, pathologising more ordinary variations in mood can risk become self-fulfilling or self-defeating. At a more systemic level, pathologising the milder end of the mental health spectrum could risk leading to a misallocation of resources away from the more severe and urgent mental health problems, Haslam says. Image credits: Getty Images <a href="https://cosmosmagazine.com/people/social-sciences/tracking-the-shift-in-meanings-of-anxiety-and-depression-over-time/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/petra-stock">Petra Stock</a>. </div>

Mind

Too big, too heavy and too slow to change: road transport is way off track for net zero

<a href="https://theconversation.com/profiles/robin-smit-594126">Robin Smit</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> The need to cut the emissions driving climate change is urgent, but it’s proving hard to decarbonise road transport in Australia. Its share of the nation’s total greenhouse gas emissions <a href="https://ageis.climatechange.gov.au/">doubled</a> from 8% in 1990 to 16% in 2020. New vehicles sold in Australia have <a href="https://theconversation.com/we-thought-australian-cars-were-using-less-fuel-new-research-shows-we-were-wrong-122378">barely improved</a> average emissions performance for the last decade or so. The federal government <a href="https://www.dcceew.gov.au/climate-change/publications/australias-emissions-projections-2022">publishes</a> emission forecasts to 2035 – 15 years short of 2050, the net-zero target date. Our <a href="https://www.transport-e-research.com/_files/ugd/d0bd25_7a6920bdd9e8448385863a7c23ec9ecf.pdf">newly published study</a> forecasts road transport emissions through to 2050. The estimated reduction by 2050, 35–45% of pre-COVID levels in 2019, falls well short of what’s needed. Our findings highlight three obstacles to achieving net zero. These are: Australia’s delay in switching to electric vehicles; growing sales of large, heavy vehicles such as SUVs and utes; and uncertainties about hydrogen as a fuel, especially for freight transport. These findings point to policy actions that could get road transport much closer to net zero. <h2>How was this worked out?</h2> Emissions and energy use vary from vehicle to vehicle, so reliable forecasting requires a detailed breakdown of the on-road fleet. Our study <a href="https://www.transport-e-research.com/software">used</a> the Australian Fleet Model and the net zero vehicle emission model (n0vem). The study focused on so-called <a href="https://www.cummins.com/news/2022/05/26/well-wheel-emissions-simplified">well-to-wheel emissions</a> from fuel production, distribution and use while driving. These activities account for about 75–85% of vehicle emissions. (<a href="https://theconversation.com/how-climate-friendly-is-an-electric-car-it-all-comes-down-to-where-you-live-179003">Life-cycle assessment</a> estimates “cradle-to-grave” emissions, including vehicle manufacture and disposal.) Working with European Union colleagues, our emissions simulation drew on an updated <a href="https://www.transport-e-research.com/_files/ugd/d0bd25_7a6920bdd9e8448385863a7c23ec9ecf.pdf">EU scenario</a> (EU-27) showing the changes in the EU vehicle fleet needed to meet the latest (proposed) CO₂ targets. Our study assumed Australia will be ten years behind the EU across all vehicle classes. We further modified the scenario to properly reflect Australian conditions. For instance, the EU has a much higher proportion of plug-in hybrid vehicles than Australia, where buyers are now bypassing them for wholly electric vehicles. <h2>Energy use is shifting, but too slowly</h2> Using this modified scenario, the simulation produces a forecast fall in total wheel-to-wheel emissions from Australian transport from 104 billion tonnes (Mt) in 2018 to 55-65Mt in 2050. Within the range of this 35–45% reduction, the outcome depends largely on the balance of renewable and fossil-fuel energy used to produce hydrogen. The modelling nonetheless predicts a large shift in energy use in road transport in 2050, as 2019 was basically 100% fossil fuels. The on-road energy efficiency of battery electric vehicles is roughly twice that of fuel cell electric (hydrogen) vehicles and roughly three times that of fossil-fuelled vehicles of similar type. The modelling results make this clear. In 2050, battery electric vehicles account for about 70% of total travel, but 25% of on-road energy use and only about 10% of total emissions. In contrast, fossil-fuelled vehicles account for about 25% of total travel in 2050, 60% of energy use and 75-85% of emissions. That’s even allowing for expected efficiency improvements. This means the shift to a mostly electric fleet by 2050 plus the use of hydrogen is predicted to fall short of what’s needed to get to net zero. It will require aggressive new policies to increase the uptake of electric vehicles across all classes. <h2>Lighter vehicles make a big difference</h2> But that is not the whole story. One neglected issue is the growing proportion of <a href="https://theconversation.com/we-may-be-underestimating-just-how-bad-carbon-belching-suvs-are-for-the-climate-and-for-our-health-190743">big, heavy passenger vehicles</a> (SUVs, utes). This trend is very noticeable in Australia. The laws of physics mean heavier vehicles need much more energy and fuel per kilometre of driving, and so produce more emissions. Currently, a large diesel SUV typically emits a kilogram of CO₂ for every 3 kilometres of driving, compared to 15km for a light electric vehicle and 200 kilometres for an e-bike. An average electric vehicle currently emits 1kg of CO₂ every 7km. This distance is expected to be around 60km in 2050, when renewables power the electricity grid. A lightweight electric car will more than double the distance to 125km per kilogram of CO₂. Reducing vehicle weights and optimising energy efficiency in transport will be essential to meet emission targets. The study modelled the impacts of <a href="https://www.automotiveworld.com/special-reports/vehicle-lightweighting-2/">lightweighting</a> passenger vehicles while keeping buses and commercial vehicles the same. If Australians had driven only small cars in 2019 for personal use, total road transport emissions would have been about 15% lower. The reduction in emissions from simply shifting to smaller cars is <a href="https://www.dcceew.gov.au/climate-change/publications/national-greenhouse-accounts-2019/national-inventory-report-2019">similar to</a> emissions from domestic aviation and domestic shipping combined. Importantly, lightweighting cuts emissions for all kinds of vehicles. <h2>The uncertainties about hydrogen</h2> Fuel cell electric vehicles using hydrogen account for only a few percent of all travel, but most will likely be large trucks. As a result, in our scenarios, they use a little over 10% of total on-road energy and produce 5-20% of total emissions, depending on the energy source used for hydrogen production and distribution. The modified EU scenario includes a significant uptake of hydrogen vehicles by 2050. That’s by no means guaranteed. The uptake in Australia has been negligible to date. That’s due to costs (vehicle and fuel), the need for new hydrogen fuel infrastructure, less mature technology (compared to battery electric vehicles) and limited vehicle availability. <a href="https://theconversation.com/we-must-rapidly-decarbonise-transport-but-hydrogens-not-the-answer-166830">Unresolved aspects</a> of hydrogen in transport include lower energy efficiency, the <a href="https://theconversation.com/for-australia-to-lead-the-way-on-green-hydrogen-first-we-must-find-enough-water-196144">need for clean water</a>, uncertainty about leakage, fuel-cell durability and value for consumers. <h2>How do we get back on track?</h2> Our study suggests Australia is on track to miss the net-zero target for 2050 mainly because of the large proportions of fossil-fuelled vehicles and large and heavy passenger vehicles. These two aspects could become targets for new policies such as public information campaigns, tax incentives for small, light vehicles, bans on selling fossil fuel vehicles and programs to scrap them. Other options to cut emissions include measures to reduce travel demand, optimise freight logistics and shift travel to public transport, to name a few. The study confirms the scale of the challenge of decarbonising road transport. Australia will need “all hands on deck” – government, industry and consumers – to achieve net zero in 2050.<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/208655/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/robin-smit-594126">Robin Smit</a>, Adjunct Associate Professor, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> Image credits: Getty Images 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/too-big-too-heavy-and-too-slow-to-change-road-transport-is-way-off-track-for-net-zero-208655">original article</a>.

Travel Trouble

News

Shop

Catalogues

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Games

Information

Keep up to date

Search

Anthony Albanese fast-tracks cost of living relief

You can train your nose – and 4 other surprising facts about your sense of smell

How to keep your physical and mental health on track during the holidays

Track your spending, use cash and DIY gifts: how to keep your costs down this Christmas

Strength training has a range of benefits for women. Here are 4 ways to get into weights

Australia rallies behind grieving mum after Carlton train tragedy

Karl Stefanovic takes daughter Harper for adorable Olympics training session

Hero father who died trying to save his daughters identified

Father remembered for "instinctive act of bravery" before train tragedy

Want the health benefits of strength training but not keen on the gym? Try ‘exercise snacking’

To-do list got you down? Understanding the psychology of goals can help tick things off – and keep you on track

How tracking menopause symptoms can give women more control over their health

Escaped race horse shocks commuters at suburban train station

Dr Chris Brown recalls embarrassing moment on crowded train

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

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

Bec and Lleyton Hewitt's son on track for Aussie Open

"He backflipped on his backflip!": Kamahl's "train wreck" Project interview

Tracking the shift in meanings of ‘anxiety’ and ‘depression’ over time

Too big, too heavy and too slow to change: road transport is way off track for net zero

Our Partners