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Ross Barkley’s 85th-minute goal gave them victory in Germany after goals from John McGinn and Jhon Duran early in each half were cancelled out by Lois Openda and Christoph Baumgartner. That sent them up to third in the new league phase of the competition ahead of Wednesday’s games and with matches against Monaco and Celtic to come, Villa have an excellent chance of finishing in the top eight. Job done... in the end 😅 — Aston Villa (@AVFCOfficial) That would mean they would avoid a play-off round to make it through to the last 16 and Emery says that is the target. “Today was key. Juventus at home, we were thinking more to win but in the end we accepted the draw because it was important for a point to be more or less in the top 24,” he told Amazon Prime. “Today was a match we were thinking at the beginning was key to be a contender to be in the top eight with the last two matches to be played. “It is going to be difficult and we have to get some more points but we now have the possibility to achieve this option. “We are going to enjoy and try to get top eight but we have to be happy because we are in the top 24 and maybe even the top 16. “We weren’t contenders in the beginning to get there but now we have to accept it.” Leipzig, who are flying high near the top of the Bundesliga, are out after losing all six matches. They did pose a threat to Villa, who inflicted some of their own problems on themselves, notably a rare gaffe from goalkeeper Emiliano Martinez for Openda’s equaliser. But Emery was happy with his side’s performance. “I try to enjoy and always we want to improve and sometimes it is hard but today the team were performing well, playing seriously and I was enjoying it,” he added. “We tried to overcome the mistakes we made and we did. More or less we were playing consistently. One mistake and they score but then we played very well. “Champions League is very difficult and we have to expect that every team playing at home are feeling strong. We played with consistency and domination.”
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Stock market today: Wall Street slips to a rare back-to-back lossNoneLITTLE ROCK, Ark. , Dec. 19, 2024 /PRNewswire/ -- Forge Institute is proud to announce the launch of the Phoenix Xcelerator, a pioneering program designed to empower & grow startups across the defense and aerospace sectors. Through structured programming—including a rigorous high-quality curriculum, personalized mentorship, and coaching—the Phoenix Xcelerator advances industry-informed and mission-led innovation. The program is funded in-part through a grant from the Arkansas Economic Development Commission (AEDC). Why Arkansas ? Arkansas is home to over 178 aerospace and defense companies employing more than 10,900 people. Reports from federal sources highlight a decline in defense contractors, with the Department of Defense (DoD) vendors shrinking by 27.6% in the past decade. The Phoenix Xcelerator aims to reverse this trend, empowering startups to address defense challenges and reinforcing Arkansas's leadership in the sector. Arkansas's aerospace and defense exports, valued at over $850 million in 2023, represent 13% of the state's total exports, making them the top export category. Furthermore, the Little Rock Air Force Base reported a $1.38 billion economic impact in 2023. Major players like Lockheed Martin, Raytheon, and Dassault Falcon Jet have positioned the state as a hub for defense innovation, with the Phoenix Xcelerator serving as a launchpad for the next wave of industry leaders. Program Details The Phoenix Xcelerator offers a 12-week intensive program, guiding participants through business validation, go-to-market strategies, and development of minimum viable products (MVPs) or prototypes. Participants gain expertise in non-dilutive funding opportunities such as SBIR/STTR and other grant programs, as well as access to capital networks for sustained growth. Established companies receive support in maximizing intellectual property and evaluating dual-use markets. Key features include: The program emphasizes emerging technologies like directed energy, artificial intelligence, cybersecurity, drones, ISR and other technologies, ensuring readiness for critical defense challenges. Apply Now The Phoenix Xcelerator team brings decades of expertise to guide startups toward impactful, scalable growth. Entrepreneurs and companies working on dual-use technologies are encouraged to apply, gaining unparalleled resources and opportunities to innovate within the defense sector. To apply now, visit www.forge.institute/phoenix-xcelerator View original content to download multimedia: https://www.prnewswire.com/news-releases/forge-institute-launches-phoenix-xcelerator-to-scale-growth-of-defense-tech-startups-302336707.html SOURCE Forge Institute
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WASHINGTON — A top White House official said Wednesday at least eight U.S. telecom firms and dozens of nations were impacted by a Chinese hacking campaign. Deputy national security adviser Anne Neuberger offered new details about the breadth of the sprawling Chinese hacking campaign that gave officials in Beijing access to private texts and phone conversations of an unknown number of Americans. FILE - The American and Chinese flags wave at Genting Snow Park ahead of the 2022 Winter Olympics, in Zhangjiakou, China, on Feb. 2, 2022. A top White House official on Wednesday said at least eight U.S. telecom firms and dozens of nations have been impacted by a Chinese hacking campaign. (AP Photo/Kiichiro Sato, File) Neuberger divulged the scope of the hack a day after the FBI and the Cybersecurity and Infrastructure Security Agency issued guidance intended to help root out the hackers and prevent similar cyberespionage in the future. White House officials cautioned that the number of telecommunication firms and countries impacted could grow. The U.S. believes the hackers were able to gain access to communications of senior U.S. government officials and prominent political figures through the hack, Neuberger said. “We don’t believe any classified communications has been compromised,” Neuberger added during a call with reporters. She added that Biden was briefed on the findings and the White House “made it a priority for the federal government to do everything it can to get to the bottom this.” US officials recommend encrypted messaging apps amid "Salt Typhoon" cyberattack, attributed to China, targeting AT&T, Verizon, and others. The Chinese embassy in Washington rejected the accusations that it was responsible for the hack Tuesday after the U.S. federal authorities issued new guidance. “The U.S. needs to stop its own cyberattacks against other countries and refrain from using cyber security to smear and slander China,” embassy spokesperson Liu Pengyu said. The embassy did not immediately respond to messages Wednesday. White House officials believe the hacking was regionally targeted and the focus was on very senior government officials. Federal authorities confirmed in October that hackers linked to China targeted the phones of then-presidential candidate Donald Trump and his running mate, Sen. JD Vance, along with people associated with Democratic candidate Vice President Kamala Harris. The number of countries impacted by the hack is currently believed to be in the “low, couple dozen,” according to a senior administration official. The official, who spoke on the condition of anonymity under rules set by the White House, said they believed the hacks started at least a year or two ago. The suggestions for telecom companies released Tuesday are largely technical in nature, urging encryption, centralization and consistent monitoring to deter cyber intrusions. If implemented, the security precautions could help disrupt the operation, dubbed Salt Typhoon, and make it harder for China or any other nation to mount a similar attack in the future, experts say. Trump's pick to head the Federal Bureau of Investigation Kash Patel was allegedly the target of cyberattack attempt by Iranian-backed hackers. Neuberger pointed to efforts made to beef up cybersecurity in the rail, aviation, energy and other sectors following the May 2021 ransomware attack on Colonial Pipeline . “So, to prevent ongoing Salt Typhoon type intrusions by China, we believe we need to apply a similar minimum cybersecurity practice,” Neuberger said. The cyberattack by a gang of criminal hackers on the critical U.S. pipeline, which delivers about 45% of the fuel used along the Eastern Seaboard, sent ripple effects across the economy, highlighting cybersecurity vulnerabilities in the nation’s aging energy infrastructure. Colonial confirmed it paid $4.4 million to the gang of hackers who broke into its computer systems as it scrambled to get the nation's fuel pipeline back online. Picture this: You're on vacation in a city abroad, exploring museums, tasting the local cuisine, and people-watching at cafés. Everything is going perfectly until you get a series of alerts on your phone. Someone is making fraudulent charges using your credit card, sending you into a panic. How could this have happened? Cyberattacks targeting travelers are nothing new. But as travel has increased in the wake of the COVID-19 pandemic, so has the volume of hackers and cybercriminals preying upon tourists. Financial fraud is the most common form of cybercrime experienced by travelers, but surveillance via public Wi-Fi networks, social media hacking, and phishing scams are also common, according to a survey by ExpressVPN . Spokeo consulted cybersecurity sources and travel guides to determine some of the best ways to protect your phone while traveling, from using a VPN to managing secure passwords. Online attacks are not the only type of crime impacting travelers—physical theft of phones is also a threat. Phones have become such invaluable travel aids, housing our navigation tools, digital wallets, itineraries, and contacts, that having your phone stolen, lost, or compromised while abroad can be devastating. Meanwhile, traveling can make people uniquely vulnerable to both cyber and physical attacks due to common pitfalls like oversharing on social media and letting your guard down when it comes to taking risks online. Luckily, there are numerous precautions travelers can take to safeguard against cyberattacks and phone theft. Hackers can—and do—target public Wi-Fi networks at cafés and hotels to gain access to your personal information or install malware onto your device, particularly on unsecured networks. Travelers are especially vulnerable to these types of cybersecurity breaches because they are often more reliant on public Wi-Fi than they would be in their home countries where they have more robust phone plans. This reliance on public, unsecured networks means travelers are more likely to use those networks to perform sensitive tasks like financial transfers, meaning hackers can easily gain access to banking information or other passwords. One easy way to safeguard yourself against these breaches is to use a virtual private network, or VPN, while traveling. VPNs are apps that encrypt your data and hide your location, preventing hackers from accessing personal information. An added bonus is that VPNs allow you to access websites that may be blocked or unavailable in the country you are visiting. To use a VPN, simply download a VPN app on your phone or computer, create an account, choose a server, and connect. Pickpockets, scammers, and flagrant, snatch-your-phone-right-out-of-your-hand thieves can be found pretty much everywhere. In London, for instance, a staggering 91,000 phones were reported stolen to police in 2022 , breaking down to an average of 248 per day, according to the BBC. Whether you're visiting a crowded tourist attraction or just want peace of mind, travel experts advise taking precautions to make sure your phone isn't physically stolen or compromised while traveling. There are several antitheft options to choose from. If you want a bag that will protect your phone from theft, experts recommend looking for features like slash-resistant fabric, reinforced shoulder straps, hidden zippers that can be locked, and secure attachment points, like a cross-body strap or a sturdy clip. For tethers, look for those made of tear-resistant material with a reinforced clip or ring. If your phone falls into the wrong hands, there's a good chance you won't be getting it back. Out of those 91,000 phones stolen in London in 2022, only 1,915 (or about 2%) were recovered. The good news is that you can take precautions to make the loss of your phone less devastating by backing up your data before you travel. With backed-up data, you can acquire a new device and still access your photos, contacts, messages, and passwords. Moreover, if you have "Find My Device" or "Find My Phone" enabled, you can remotely wipe your stolen phone's data so the thief cannot access it. It's safest to back up your data to a hard drive and not just the cloud. That way, if you have to wipe your device, you don't accidentally erase the backup, too. In order for the previous tip on this list to work, "Find My Phone" must be turned on in advance, but remotely wiping your device isn't the only thing this feature allows you to do. The "Find My Phone" feature enables you to track your device, as long as it's turned on and not in airplane mode. This is particularly helpful if you misplaced your phone or left it somewhere since it can help you retrace your steps. While this feature won't show you the live location of a phone that has been turned off, it will show the phone's last known location. With "Find My Phone," you can also remotely lock your phone or enable "Lost Mode," which locks down the phone, suspends any in-phone payment methods, and displays contact information for returning the phone to you. If your phone was stolen, experts caution against taking matters into your own hands by chasing down the thief, since this could land you in a potentially dangerous situation and is unlikely to result in getting your phone back. Strong passwords for important accounts help protect your information while you travel, but it's just a first step. The National Cybersecurity Alliance recommends creating long, unique, and complex passwords for every account and combining them with multifactor authentication to create maximum barriers to entry. If you're worried about remembering these passwords, password managers can be a vital tool for both creating and storing strong passwords. Password managers are apps that act as secure vaults for all your passwords. Some even come with a feature that allows you to temporarily delete sensitive passwords before you travel and then easily restore them once you return. Story editing by Mia Nakaji Monnier. Additional editing by Kelly Glass. Copy editing by Tim Bruns. Photo selection by Lacy Kerrick. This story originally appeared on Spokeo and was produced and distributed in partnership with Stacker Studio. Get the latest local business news delivered FREE to your inbox weekly.( MENAFN - ForPressRelease) Revolutionary electric vehicles and serial hybrids EXLANTIX will be presented at the dealership center AVTODOM Varshavka in early 2025. EXLANTIX offers innovative solutions in the field of premium cars. All elements of the car design, advanced technological solutions and increased attention of engineers to safety are aimed at achieving maximum comfort for the driver and passengers. The four-door EXLANTIX ES coupe is equipped with an intelligent air suspension IAS and shock absorbers with CDC technology. This provides an ideal balance of control and comfort. The adaptive suspension system can be adjusted to the needs of the driver. 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It looked like a recipe for disaster. So, when his country's swimmers were being accused of doping earlier this year, one Chinese official cooked up something fast. He blamed it on contaminated noodles. In fact, he argued, it could have been a culinary conspiracy concocted by criminals, whose actions led to the cooking wine used to prepare the noodles being laced with a banned heart drug that found its way into an athlete's system. This theory was spelled out to international anti-doping officials during a meeting and, after weeks of wrangling, finally made it into the thousands of pages of data handed over to the lawyer who investigated the case involving 23 Chinese swimmers who had tested positive for that same drug. The attorney, appointed by the World Anti-Doping Agency, refused to consider that scenario as he sifted through the evidence. In spelling out his reasoning, lawyer Eric Cottier paid heed to the half-baked nature of the theory. "The Investigator considers this scenario, which he has described in the conditional tense, to be possible, no less, no more," Cottier wrote. Even without the contaminated-noodles theory, Cottier found problems with the way WADA and the Chinese handled the case but ultimately determined WADA had acted reasonably in not appealing China's conclusion that its athletes had been inadvertently contaminated. Critics of the way the China case was handled can't help but wonder if a wider exploration of the noodle theory, details of which were discovered by The Associated Press via notes and emails from after the meeting where it was delivered, might have lent a different flavor to Cottier's conclusions. "There are more story twists to the ways the Chinese explain the TMZ case than a James Bond movie," said Rob Koehler, the director general of the advocacy group Global Athlete. "And all of it is complete fiction." In April, reporting from the New York Times and the German broadcaster ARD revealed that the 23 Chinese swimmers had tested positive for the banned heart medication trimetazidine, also known as TMZ. China's anti-doping agency determined the athletes had been contaminated, and so, did not sanction them. WADA accepted that explanation, did not press the case further, and China was never made to deliver a public notice about the "no-fault findings," as is often seen in similar cases. The stock explanation for the contamination was that traces of TMZ were found in the kitchen of a hotel where the swimmers were staying. In his 58-page report, Cottier relayed some suspicions about the feasibility of that chain of events — noting that WADA's chief scientist "saw no other solution than to accept it, even if he continued to have doubts about the reality of contamination as described by the Chinese authorities." But without evidence to support pursuing the case, and with the chance of winning an appeal at almost nil, Cottier determined WADA's "decision not to appeal appears indisputably reasonable." A mystery remained: How did those traces of TMZ get into the kitchen? Shortly after the doping positives were revealed, the Institute of National Anti-Doping Organizations held a meeting on April 30 where it heard from the leader of China's agency, Li Zhiquan. Li's presentation was mostly filled with the same talking points that have been delivered throughout the saga — that the positive tests resulted from contamination from the kitchen. But he expanded on one way the kitchen might have become contaminated, harkening to another case in China involving a low-level TMZ positive. A pharmaceutical factory, he explained, had used industrial alcohol in the distillation process for producing TMZ. The industrial alcohol laced with the drug "then entered the market through illegal channels," he said. The alcohol "was re-used by the perpetrators to process and produce cooking wine, which is an important seasoning used locally to make beef noodles," Li said. "The contaminated beef noodles were consumed by that athlete, resulting in an extremely low concentration of TMZ in the positive sample. "The wrongdoers involved have been brought to justice." This new information raised eyebrows among the anti-doping leaders listening to Li's report. So much so that over the next month, several emails ensued to make sure the details about the noodles and wine made their way to WADA lawyers, who could then pass it onto Cottier. Eventually, Li did pass on the information to WADA general counsel Ross Wenzel and, just to be sure, one of the anti-doping leaders forwarded it, as well, according to the emails seen by the AP. All this came with Li's request that the noodles story be kept confidential. Turns out, it made it into Cottier's report, though he took the information with a grain of salt. "Indeed, giving it more attention would have required it to be documented, then scientifically verified and validated," he wrote. Neither Wenzel nor officials at the Chinese anti-doping agency returned messages from AP asking about the noodles conspiracy and the other athlete who Li suggested had been contaminated by them. Meanwhile, 11 of the swimmers who originally tested positive competed at the Paris Games earlier this year in a meet held under the cloud of the Chinese doping case. Though WADA considers the case closed, Koehler and others point to situations like this as one of many reasons that an investigation by someone other than Cottier, who was hired by WADA, is still needed. "It gives the appearance that people are just making things up as they go along on this, and hoping the story just goes away," Koehler said. "Which clearly it has not." Get local news delivered to your inbox!Republican senators demand an end to science and tech cooperation with China WASHINGTON (AP) — A group of Republican senators is demanding that the Biden administration revoke a science and technology agreement with China, barely a week after the two countries renewed cooperation for five more years to keep ties from deterior Didi Tang, The Associated Press Dec 19, 2024 2:17 PM Dec 19, 2024 2:20 PM Share by Email Share on Facebook Share on X Share on LinkedIn Print Share via Text Message WASHINGTON (AP) — A group of Republican senators is demanding that the Biden administration revoke a science and technology agreement with China, barely a week after the two countries renewed cooperation for five more years to keep ties from deteriorating. In a letter Thursday to Secretary of State Antony Blinken, the lawmakers, led by Sen. Jim Risch, the ranking member of the Senate Foreign Relations Committee, said the era in which such cooperation made sense “is long gone" and the extension only “opens the door for further cooptation of American research.” The renewal of the agreement just before President Joe Biden leaves office “denies the incoming administration a chance to weigh in on this highly controversial agreement," they said, urging the administration to “reverse course.” In addition to Risch, the letter was signed by Sens. John Barrasso, Pete Ricketts, Todd Young and Bill Hagerty. The first such agreement was signed in January 1979 when the two countries established diplomatic ties to counter the influence of the Soviet Union and when China severely lagged behind the U.S. and other Western nations in science and technology. The agreement was extended in 2018, and it was given temporary extensions last year and this year to allow for negotiations as the tech war between the two countries has escalated. The State Department has said the new agreement has a narrower scope and more guardrails to protect U.S. interests, including covering only basic research and not facilitating the development of critical and emerging technologies. The Republican senators said they had “deep concerns” that those measures were not sufficient to protect intellectual property and prevent illicit transfer of knowledge. The State Department did not immediately respond to a request for comment on the letter Thursday. Deborah Seligsohn, assistant professor of political science at Villanova University, said the U.S. stands to lose more if it cuts off science and technology cooperation with Beijing. “The irony is that as China has become our peer, we have so much more to gain from working with Chinese science than we did in earlier eras, and yet at this moment, when we have the most to gain, there is a demand that we shut the door,” she said. Didi Tang, The Associated Press See a typo/mistake? Have a story/tip? This has been shared 0 times 0 Shares Share by Email Share on Facebook Share on X Share on LinkedIn Print Share via Text Message Get your daily Victoria news briefing Email Sign Up More Science News Amazon workers are striking at multiple delivery hubs. Here's what you should know Dec 19, 2024 1:57 PM Health Minister Mark Holland on Australia’s social media ban, AI and RFK Jr. Dec 19, 2024 1:05 PM Blinken announces aid for Sudan and talks about AI risks at UN Security Council Dec 19, 2024 12:59 PM
NEW YORK (AP) — U.S. stock indexes rose to more records Wednesday after tech companies talked up how much of a boost they’re getting from the artificial-intelligence boom. The S&P 500 climbed 0.6% to add to what’s set to be one of its best years of the millennium. It’s the 56th time the index has hit an all-time high this year after climbing in 11 of the last 12 days . The Dow Jones Industrial Average rose 308 points, or 0.7%, while the Nasdaq composite added 1.3% to its own record. Salesforce helped pull the market higher after delivering stronger revenue for the latest quarter than analysts expected, though its profit fell just short. CEO Mark Benioff highlighted the company’s artificial-intelligence offering for customers, saying “the rise of autonomous AI agents is revolutionizing global labor, reshaping how industries operate and scale.” The stock price of the company, which helps businesses manage their customers, jumped 11%. Marvell Technology leaped even more after delivering better results than expected, up 23.2%. CEO Matt Murphy said the semiconductor supplier is seeing strong demand from AI and gave a forecast for profit in the upcoming quarter that topped analysts’ expectations. All the optimistic talk helped Nvidia , the company whose chips are powering much of the move into AI, rally 3.5%. It was the strongest force pushing upward on the S&P 500 by far. They helped offset an 8.9% drop for Foot Locker, which reported profit and revenue that fell short of analysts’ expectations. CEO Mary Dillon said the company is taking a more cautious view, and it cut its forecasts for sales and profit this year. Dillon pointed to how keen customers are for discounts and how soft demand has been outside of Thanksgiving week and other key selling periods. Retailers overall have offered mixed signals about how resilient U.S. shoppers can remain. Their spending has been one of the main reasons the U.S. economy has avoided a recession that earlier seemed inevitable after the Federal Reserve hiked interest rates to crush inflation. But shoppers are now contending with still-high prices and a slowing job market . This week’s highlight for Wall Street will be Friday’s jobs report from the U.S. government, which will show how many people employers hired and fired last month. A narrower report released Wednesday morning suggested employers in the private sector increased their payrolls by less last month than economists expected. Hiring in manufacturing was the weakest since the spring, according to Nela Richardson, chief economist at ADP. The report strengthened traders’ expectations that the Fed will cut its main interest rate again when it meets in two weeks. The Fed began easing its main interest rate from a two-decade high in September, hoping to offer more support for the job market. The central bank had appeared set to continue cutting rates into next year, but the election of Donald Trump has scrambled Wall Street’s expectations somewhat. Trump’s preference for higher tariffs and other policies could lead to higher inflation , which could alter the Fed’s plans . Fed Chair Jerome Powell said Wednesday that the central bank can afford to cut rates cautiously because inflation has slowed from its peak two years ago and the economy remains sturdy. A separate report on Wednesday said health care, finance and other businesses in the U.S. services sector are continuing to grow, but not by as much as before and not by as much as economists expected. One respondent from the construction industry told the survey from the Institute for Supply Management that the Fed’s rate cuts haven't pulled down mortgage rates as much as hoped. Plus, “the unknown effect of tariffs clouds the future.” In the bond market, the yield on the 10-year Treasury fell to 4.18% from 4.23% late Tuesday. On Wall Street, Campbell’s sank 6.2% for one of the S&P 500’s sharper losses despite increasing its dividend and reporting a stronger profit than analysts expected. Its revenue fell short of Wall Street’s expectations, and the National Football League’s Washington Commanders hired Campbell’s CEO Mark Clouse as its team president. Gains for airline stocks helped offset that drop after JetBlue Airways said it saw stronger bookings for travel in November and December following the presidential election. It also said it’s benefiting from lower fuel prices, as well as lower costs due to improved on-time performance. JetBlue jumped 8.3%, while Southwest Airlines climbed 3.5%. All told, the S&P 500 rose 36.61 points to 6,086.49. The Dow climbed 308.51 to 45,014.04, and the Nasdaq composite rallied 254.21 to 19,735.12. In stock markets abroad, South Korea’s Kospi sank 1.4% following a night full of drama in Seoul. President Yoon Suk Yeol was facing possible impeachment after he suddenly declared martial law on Tuesday night, prompting troops to surround the parliament. He revoked the martial law declaration six hours later. In the crypto market , bitcoin climbed near $99,000 after Trump said he would nominate Paul Atkins , a cryptocurrency advocate, to chair the Securities and Exchange Commission. AP Writers Matt Ott and Zimo Zhong contributed.
Chief Executive Officer Of Photronics Makes $212K Sale
DEAR MAYO CLINIC: Finding the time to exercise with my busy work schedule seems impossible. How much exercise do I need to benefit my heart, and what kind? If I like to play pickleball, is that a better form of exercise than say, weightlifting? ANSWER: Finding time within busy schedules can feel difficult, but if you dedicate at least 30 minutes of exercise on a daily basis, that can be enough. And any type of exercise is good for your body, even if you're just climbing the stairs for five minutes. Any type of physical activity that you perform on a daily basis will benefit your body. Even doing everyday housekeeping such as gardening is a good way to get in some physical activity. We recommend that you exercise for at least 150 minutes of moderate aerobic exercise per week, such as walking at a brisk pace (that's around 30 minutes five times a week or 50 minutes three times a week) or 75 minutes per week of more of intense activity such as running or jogging. If you run or jog, 75 minutes can be enough. Sometimes, we dedicate that time to other things like checking social media or watching TV. It's a matter of finding the right time for you to exercise, such as catching up on Instagram or the news while on the treadmill. Trying to remain active is the key. Remaining active as much as possible has been shown to be one of the best ways to control stress. Another one of the biggest benefits of exercise is how it positively affects our sleep. After daily physical activity, you tire, and it's easier for you to fall asleep. Getting enough sleep is important in preventing chronic conditions in the future, such as heart attacks, diabetes and strokes. For optimal heart health, sleeping at least seven to eight hours per night is usually recommended. This allows enough time for your body to recover and be ready for the next day. Fewer hours than this can lead to side effects that can negatively affect your heart and your overall health. One of the tips I always recommend to my patients is to try to get into a schedule in which you're going to sleep at the same time and waking up at the same time. Consistency is very important for sleep and building exercise habits. In addition to getting daily physical activity not too close to bedtime, we recommend that you turn off any type of electronic device at least an hour and a half to two hours before bed to set up an environment that is easier for your body to fall asleep. Sometimes it starts little by little, just by taking baby steps. It's always better to take baby steps and remain constant than take huge leaps you're not able to handle later on. When you start little by little, maybe with 5-10 minutes of physical activity on a daily basis with a progressive increase in the time to achieve your physical activity goals, this is going to become a habit. Don't let it go. Keep trying. If you want to remain healthy for your kids and see them grow and thrive in life, the best time to start is now.— Juan Cardenas Rosales, M.D., Internal Medicine, Mayo Clinic, Jacksonville, Florida ©2024 Tribune Content Agency, LLC.
