Just 22 minutes of housework, jogging or brisk walking per day could offset the negative effects of sitting down for too long, new research has suggested. Researchers found sitting for extended periods – for example, long stints in front of the TV or working at a desk – is associated with dying earlier. However, participating in moderate-to-vigorous physical activity (MVPA) can eliminate the risk. At the more moderate end of the scale, this could be anything from heavy cleaning around the home, playing badminton or cycling at 10-12mph, while more vigorous activities could include jogging at 6mph or faster, playing football, basketball or tennis. The study, published online in the British Journal of Sports Medicine, backs up the UK chief medical officers’ recommendation of trying to get 150 minutes of MVPA per week – roughly 21 minutes per day. The research looked at data for 11,989 people aged over 50, half of whom where women, from Norway, Sweden and the US, who had worn activity trackers which measured their MPVA. How long they spent sitting daily was also recorded. Over a five-year follow-up, 805 of the people died. Author Edvard Sagelv, from the Arctic University of Norway, told the PA news agency: “In our study, we found that only those people doing more than 12 hours per day sitting had a higher risk of death. Every minute higher MVPA showed a lower risk of death – meaning if people were doing less than 22 minutes (such as 10 minutes) there was still a lower risk of death. “However, doing 22 minutes eliminated the higher risk of death from sedentary time. This means that if doing 22 minutes or more per day, there was no excess risk from sedentary time. And, if doing more than 22 minutes per day, there was a lower risk of death overall. Basically, the more the better.” How can I get the best workout in 22 minutes? Less than half an hour a day to offset the negative effects of sitting for too long is good news for anyone who normally struggles to find time to exercise – but how can you make those 22 minutes really count? We asked a fitness pro for some suggestions… Compound exercises Ali Malik, personal trainer and founder of Fit Labs Kensington, suggested focusing on compound exercises. “Compound exercises are full-body exercises that engage with multiple muscle groups at the same time. When you are limited in time, it would be more beneficial to do a squat, for example, which engages your core, lumber spin and whole lower body, instead of a bicep curl, which doesn’t,” Malik said. “Push-ups are also great, as they engage your upper body muscles and core. If you are doing it on your knees, you use less of your legs, but a full push-up will be using your glutes and legs as well – engaging with more than one muscle group.” Planks are another great compound exercise, because “it’s predominately about your core but engages your full body, as you have to work hard to keep yourself stabilised”. Malik added: “People sometimes think dead lifts is an advanced exercise, but it’s not. Everyone does a does at least one everyday. For example, if you are picking up a bag from the floor, that’s a dead lift. It can be done with anything as light as two plastic bags filled with a water bottle each, but if you are in the gym you can use dumb bells and kettle bells.” Circuits For a well-rounded workout in 22 minutes, Malik also suggested a circuit based workout – starting with a three-minute warm-up. “This could include a cat cow stretch, a walk out [start standing up, then bend forwards and walk your body out in front of you using your hands, and then back up to standing], then jumping jacks to get your heart rate up and loosen your muscles.” Then for the circuits, it’s all about repeating multiple exercises in the same order. “I would do 10 squats, 10 press-ups and a 30-second plank. Then rest for 30 seconds, and then repeat that pattern six times. This is about 16 minutes of the workout,” said Malik. “But if you are feeling bored and would like to switch things up, you could do 10 lunges, 10 shoulder taps and leg raises instead.” Being efficient during a short workout is key, added Malik: “You don’t want to rush through the exercises to risk poor form, but you also don’t want to waste time with long five minute breaks.” Allow for a three-minute cool-down at the end. Malik explained: “It’s all about calming movements at this stage, to bring down your heart rate and relax your muscles. Start with a child pose, striking cobra – push your pelvis into the floor and then raise your chest, whilst applying pressure with both hands on either side of the body – then I would do a pigeon pose, where you have one leg out in front of you in a bent position and one leg behind you that is straight. This stretches your glute muscles.” What are the benefits? There are various benefits to exercises using this format. Malik said: “It will elevate your heart rate, put your muscles under tension to maintain and build strength, and help with your cardiovascular system.” Read More What crops will we be growing in the future, as climate change alters the landscape? As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss What you need to know about new research into treating cervical cancer How to do Halloween make up and still take care of your skin Which houseplants best suit your star sign? 5 of the hottest new perfume launches for autumn/winter

Father of eight Mick Jagger has shared some of the lessons he’s learned about parenting. The 80-year-old singer addressed how his approach to fatherhood has changed over the years during a recent interview with The Guardian. His eight children range from ages 52 to six years old, as he welcomed his youngest son, Deveraux, with his current girlfriend, Melanie Hamrick, in 2016. Speaking to The Guardian, Jagger confessed that even when he welcomed his eighth child, he still had a bit to learn about fatherhood. “You get a bit out of practice – it’s not like riding a bike,” he said. “The more children you have, the more laissez-faire you get about them, to be honest. And it depends on the child.” The Rolling Stones frontman reflected on how he’s enjoyed seeing his children develop new passions as they’ve grown up. However, he also acknowledged that there were a few moments in his children’s lives that he missed out on due to his busy career. “They have their own personalities and you can mould them to a certain extent, but you see their likes and dislikes and encourage them to do things they gravitate towards,” he said. “It’s fun to have children, at any age. But if you’re working and always away, you don’t get to enjoy it quite as much.” Jagger also explained why his approach to parenting is different with his youngest son, in comparison to his other children. “I wasn’t working so much, so I was able to spend more time. And then we had the lockdown – he’s only six, and two of those years I did almost nothing [with the band],” he said. In addition to Deveraux, Jagger has seven children from previous relationships. In 1970, Jagger welcomed his first child, Karis, 52, with actor Marsha Hunt. The next year, his ex-wife Bianca Jagger gave birth to their daughter Jade, 51. He shares daughters Elizabeth, 39, and Georgia May, 31, and sons James, 38, and Gabriel, 25, with actor Jerry Hall. In 1999, he and model Luciana Gimenez Morad welcomed their son Lucas, 24. This isn’t the first time that Jagger has spoken candidly about his family. Last month, he hinted that the Rolling Stones’ post-1971 catalogue would be donated to charity rather than sold for a profit to his children. “The children don’t need $500m [£412m] to live well. Come on,” Jagger told The Wall Street Journal. “You may do some good in the world,” the “Old Habits Die Hard” singer added, suggesting that the catalogue may end up going to charity. Earlier this year, his partner opened up about raising their six-year-old in the midst of her busy schedule. After debuting her first novel, titled First Position, Hamrick described some of the “magical” trips she’s taken with her partner and son, including a safari in Botswana and South Africa. She told The Times in June: “Mick had been joking with me, ‘We’re going camping.’ I was like, ‘I don’t want to go camping. I’m not a camper.’ We got there and I was like, ‘This isn’t camping.’” She described how her family prefers to live at different residences at a time, before acknowledging how important travelling is to her and Jagger. “Just full nomad. We want to travel as long as we can until school gets us,” she said. The former dancer also noted that her child has a tutor who travels with them, as the six-year-old is enrolled in a school in Los Angeles and “goes [to school] a little bit when we’re in France”. Read More Should we stop putting the clocks back? What the experts think Like Rebecca Adlington, I also lost my baby at 20 weeks As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss

Hailey Bieber has addressed the ongoing chatter about her and husband Justin Bieber’s extremely different styles. The model, 26, spoke candidly about her and her partner’s clothing choices in the public eye during an interview with GQ Hype, published on 24 October. Her remarks came as their looks have continued to make headlines, since Justin has often opted for sweatpants and a sweatshirt while Hailey typically chooses more glamorous looks. Speaking to GQ Hype, Hailey said that she found humour in how fans react to their very different outfits, while noting that Justin is usually the one dressed before her when they go out. “It’s so funny because I see so many people talk about this,” she said. “He may want to wear baggy sweats to dinner, and I might want to wear a tiny little dress just because that’s how I’m feeling.” The Rhode Beauty founder specified that she and Justin – who’ve been married since 2018 – aren’t concerned about having coordinating outfits. “We can’t sit there and be like: ‘So I’m going to wear this and you’re going to wear this,’” she added. In August, fans were quick to poke fun at the pair when Hailey wore a glamorous red dress and Justin wore a pair of casual sweat shorts to a Rhode Beauty event in New York City. At the time, they celebrated the launch of Rhode’s strawberry glaze lip treatment at a Krispy Kreme, with the model wearing a mini-dress and matching heels, which she paired with strawberry-shaped earrings and a necklace with a large, silver “B” hanging from the chain. She also had her hair up in her signature, slicked-back bun. @katebartlett and they both serve every single outfit 👏🏻👏🏻👏🏻 ♬ original sound - kate bartlett Meanwhile, her husband opted for a much more casual look: A grey sweatshirt and matching sweat shorts, which he wore with a pink cap and pair of yellow crocs. On social media, many fans poked fun at the couple’s opposite styles, with influencer Kate Bartlett claiming on TikTok that “nine times out of 10, [Hailey and Justin] are never dressed for the same event”. In the comments of her video, one fan quipped: “It’s giving he came to pick her up but she made him come in and say hi,” while another added: “I feel like he accidentally showed up.” During the interview with GQ Hype, Hailey’s longtime friend, Kelia Moniz, expressed how she took issue with the viral commentary about her pals’ outfits during the Rhode Beauty event in August. “It’s like, it wasn’t Justin’s day. It was Hailey’s day,” she said. “He’s there to support his wife, period. But also, he still looks cool, so you can’t hate the guy.” Read More Hailey Bieber responds to ‘disheartening’ pregnancy rumours Fans praise Justin Bieber for custom-made artwork for wife Hailey Britney Spears tells story behind matching double-denim moment with Justin Timberlake Britney Spears tells story behind matching double-denim moment with Justin Timberlake How to do Halloween make up and still take care of your skin The story behind Princess Diana’s Philadelphia Eagles jacket

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Britney Spears has reflected on the iconic double-denim outfit she wore alongside her then-boyfriend Justin Timberlake in 2001. Spears and Timberlake – who were dating at the time – attended the American Music Awards together and quickly made headlines with their showstopping outfits. The pair wore matching head-to-toe denim looks, including a blue denim cowboy hat on Timberlake. The instantly recognisable double-denim moment has gone down in sartorial history, with many people replicating the look for Halloween couple costumes. Reflecting on the starry fashion moment, Spears writes in her new memoir The Woman In Me that she initially suggested the idea to Timberlake and their stylist as a joke. “I still can’t believe that Justin was going to wear denim and I said, ‘We should match! Let’s do denim-on-denim!’’” she explained. “At first, honestly, I thought it was a joke. I didn’t think my stylist was actually going to do it, and I never thought Justin was going to do it with me. But they both went all in.” Spears continued: “The stylist brought Justin’s all-denim outfit, including a denim hat to match his denim jacket and denim pants. When he put it on, I thought, Whoa! I guess we’re really doing this!” At the time, the pop star was a newly famous pop sensation and Timberlake was an international heartthrob as the frontman of boy band NSYNC. Together, they would attend multiple red carpet events in the years they dated, from 1998 to 2002. “Justin and I were always going to events together,” Spears said. “We had so much fun doing the Teen Choice Awards, and we often color-coordinated our outfits. But with the matching denim, we blew it up.” Spears explained that the denim corset she wore to the event was so tight that she thought she might fall over on the red carpet. “I get that it was tacky, but it was also pretty great in its way, and I am always happy to see it parodied as a Halloween costume,” she said. Spears went on to address the criticism that Timberlake faced for wearing the matching outfit. “I’ve heard Justin get flak for the look. On one podcast where they were teasing him about it, he said, ‘You do a lot of things when you’re young and in love.’ And that’s exactly right. We were giddy, and those outfits reflected that,” Spears wrote. The pair began dating after meeting on the set of the All-New Mickey Mouse Club in 1992. Elsewhere in the memoir, Spears wrote about her decision to get an abortion after she became pregnant while dating Timberlake. “It was a surprise, but for me, it wasn’t a tragedy. I loved Justin so much. I always expected us to have a family together one day. This would just be much earlier than I’d anticipated” she said of the pregnancy. “But Justin definitely wasn’t happy about the pregnancy. He said we weren’t ready to have a baby in our lives, that we were way too young.” Spears appeared to imply that she decided to get an abortion because it was what Timberlake had wanted her to do. “I’m sure people will hate me for this, but I agreed not to have the baby. I don’t know if that was the right decision,” she wrote in the memoir. “If it had been left up to me alone, I never would have done it. And yet Justin was so sure that he didn’t want to be a father.” “To this day, it’s one of the most agonising things I have ever experienced in my life,” she said. The Independent has contacted representatives for Timberlake and Spears for comment. The Woman in Me is out now. You can read The Independent’s four-star review of the memoir here. Read More Britney Spears announces engagement to Sam Asghari Britney Spears’ fiance responds to fans calling for star to get prenup Britney Spears reassures fans after deactivating Instagram account Everything we know about Britney Spears and Sam Asghari divorce A timeline of Britney Spears and Sam Asghari’s relationship What is Sam Asghari’s net worth?