Latest news with #KetutSubiyanto
IOL News
29-07-2025
- Health
- IOL News
Japanese walking workout: the TikTok trend taking over fitness feeds
Japanese Walking is just interval walking alternating between three minutes of brisk, heart-pumping strides and three minutes of slower recovery walking. Image: Ketut Subiyanto /pexels If you've been scrolling through #FitTok lately, you've probably seen people raving about 'Japanese Walking'. It's not exactly new; this clever twist on interval walking has been around for years, but the trend has found fresh legs on TikTok. It promises a simple, free way to lose weight, boost heart health, and spice up your daily walk, no fancy gym needed. At its core, Japanese walking is just interval walking alternating between three minutes of brisk, heart-pumping strides and three minutes of slower recovery walking. Repeat this for 30 minutes, about four times a week, and you've got yourself a routine that researchers say can transform your body and mind. Why is everyone suddenly obsessed? One reason is how doable it is. 'Exercise matters and intensity matters,' explains Laura Richardson, exercise physiologist and clinical associate professor of kinesiology at the University of Michigan, according to "Time". 'It's sustainable. It's short. You don't need a gym or fancy equipment. And there's a long list of health benefits.' That's not just hype. One landmark study by Dr Shizue Masuki and colleagues at Shinshu University Graduate School of Medicine in Japan put interval walking to the test. They asked over 200 adults to power-walk at high intensity for 30 minutes daily. Most quit, too tough, too boring. So the researchers tweaked it: three minutes hard, three minutes easy. People stuck with it and saw real gains. Over five months, participants who interval-walked improved leg strength, boosted thigh muscle, lowered blood pressure, and even improved sleep and mood. Masuki's research, published in "The Journal of Applied Physiology", shows interval walking also helps manage lifestyle diseases like high blood pressure and obesity, while lifting 'good' HDL cholesterol and trimming belly fat. How does interval walking work? It's all about tricking your body into working harder in less time. You're getting your heart rate up and then letting it recover, says gait and walking expert Rashelle Hoffman, from Creighton University's physical therapy department. When you push into that higher heart rate zone, even briefly, your body starts to adapt: stronger lungs, better circulation and improved endurance. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ @coacheugeneteo Walking 10,000 steps... But better 😯 I know I can't be the only one who looks at my step count at the end of the day and feel like a failure. Some days, I get around 2,000 steps. I still aim for at least 8,000 a day - but sometimes, life just gets in the way. But even if it's only an extra ~3000 steps, this simple 30 minute protocol on my walking pad can make a huge difference. ♬ original sound - Eugene Teo The blueprint of sports medicine recommends adults get 150 minutes of moderate-intensity exercise a week, or 75 minutes of vigorous exercise. Interval walking ticks both boxes, meaning you can get big results in shorter sessions. But what's 'high intensity,' really? In Masuki's study, walkers pushed to about 70% of their peak aerobic capacity, enough to feel their heart pounding, but still able to talk. Richardson suggests a simple 'talk test': If you're breathing heavily and can speak only in short sentences, you're probably in the sweet spot. Getting started: No excuses needed What's interesting about Japanese walking is that it slips so easily into real life. You don't need fancy leggings or a new smartwatch, just your legs, a safe space to walk and a timer. Proponents of this 'new trend' recommend easing in if the idea of three full minutes at top speed feels scary. Start with one-minute surges and build up. Even busy parents can make it work. Walking, when done with intention, can bolster bone strength, support joint health, and deliver significant mental health perks. Image: Liliana Drew/pexels Expert-backed hacks to make it stick: Use music: Many songs run about three minutes, perfect for timing intervals. Check your posture: Spine tall, shoulders relaxed, arms swinging for extra power. Go hands-free: Set your smartwatch or phone to beep you through your intervals. Try poles: Walking poles add balance if you're older or just want extra stability. Switch it up: Hills, trails, the beach, changing your terrain keeps things interesting and challenges your muscles in new ways. And if you want to level up, try adding wrist weights or slipping in squats or lunges during a recovery period. Why walking might just be your secret weapon We are obsessed with fancy fitness fads. Japanese walking is refreshing: a workout for real life. No gym fees. No complicated moves. Just step outside your door and start. Plus, walking itself has serious benefits: stronger bones, happier joints, and a big mental health boost. It's gentle enough for beginners and powerful enough to help manage conditions like high blood pressure or high cholesterol. Walking with a bit more purpose could be the secret to a healthier heart, stronger body and calmer mind.
IOL News
27-06-2025
- Health
- IOL News
Boost your mood: 5 everyday habits to raise endorphins and kick the blues to the curb
Human connection is essential. Social isolation has been linked to higher risks of heart disease, stroke, and mental decline, according to the CDC. Image: Ketut Subiyanto /pexels Have you ever noticed how a good laugh, a sweaty workout, or even a warm hug can instantly lift your spirits? That's not just a happy coincidence; it's your body's incredible mind-body connection at work. As someone who has spent years exploring the latest in health, wellness, and the science of happiness, I've seen firsthand how tiny changes in our daily lives can make a huge difference to our mental and physical health. Let's dive into the world of endorphins, your body's very own mood boosters and discover simple, science-backed ways to tap into their power for a healthier, happier you. The power of the mind-body connection is no longer just a feel-good cliché. 'We have an incredibly powerful mind-body connection that can influence us both positively and negatively,' says Mark Fletcher, a Navy veteran and mental health specialist with the WWP Talk program. 'How we think can affect how we feel and behave. And how we behave can affect how we feel and think.' This interplay is reflected in how our bodies produce endorphins, nature's built-in stress busters. When harnessed, they can help us bounce back from stress, pain, and even the blues. Think of endorphins as your body's cheerleaders. Scientifically, they're a group of hormones released by your brain in response to pain or stress, but also during moments of pleasure, like eating chocolate, getting a massage, or laughing with friends. The word 'endorphin' actually combines 'endogenous' (from within the body) and 'morphine' (the powerful pain reliever). That's right: endorphins are your body's natural painkillers and mood elevators, attaching to the brain's opioid receptors to block pain and create feelings of well-being. Studies show that beta-endorphins, in particular, can be even more powerful than morphine when it comes to pain relief and mood enhancement, according to the National Library of Medicine. When pain or stress strikes, nerves send a distress signal to your brain. In response, your brain floods your system with endorphins, effectively turning down the volume on pain and turning up your resilience. This ancient survival mechanism helps you keep going, even when life gets tough. But here's the twist: endorphins aren't just about surviving, they're about thriving. The more you harness them through positive activities, the more you can improve your mood, reduce stress, and even strengthen your immune system, as per Harvard Health Publishing. Intimacy isn't just good for relationships; it's good for your health. Sex encourages a surge of endorphins and other bonding hormones, leaving you feeling loved, relaxed, and happier. Image: Ketut Subiyanto/pexels
Scotsman
03-06-2025
- Business
- Scotsman
New mortgage rules explained, including how much you can now borrow and will house prices rise
This article contains affiliate links. We may earn a small commission on items purchased through this article, but that does not affect our editorial judgement. The change could enable house buyers to borrow an extra £26,000, but it's likely to push up prices From gorgeous Georgian town houses to jaw-dropping penthouses, converted campervans to bargain boltholes. Take a peek at the finest homes across the UK. Sign up Thank you for signing up! Did you know with a Digital Subscription to Edinburgh News, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... Changes to mortgage affordability rules mean house buyers can now borrow around 13 per cent more This could help up to 80,000 more first-time buyers get on the property ladder, analysis suggests But it could push up house prices by as much as £19,000 New mortgage rules could help first-time buyers borrow up to £26,000 more, but they are expected to increase house prices | Photo by Ketut Subiyanto: New mortgage rules could help up to 80,000 first-time buyers take their first step on the property ladder, analysis suggests. But they could also push up the average house price by as much as £19,000, research by Savills shows. Advertisement Hide Ad Advertisement Hide Ad What are the new mortgage rules, and why have they changed? Mortgage lenders are required to carry out affordability checks on borrowers to ensure they can cope with interest rate rises or changes in their circumstances. But concerns were raised that the restrictions in place were unduly limiting the ability of some borrowers - especially first-time buyers - to secure loans even when the repayments were affordable. The Bank of England changed its guidance in March, meaning lenders are no longer required to 'stress test' borrowers at the Standard Variable Rate plus one per cent, if borrowers take on a fix of less than five years. The Financial Conduct Authority advised the same month that firms had the 'flexibility to design their test 'in a way that is appropriate for the customer's mortgage'. Advertisement Hide Ad Advertisement Hide Ad 'Many firms add a margin to the lender's current reversion rate,' it added. 'With interest rates currently falling this may be unnecessarily restricting access to otherwise affordable mortgages.' How have lenders reacted? A number of mortgage providers have already changed the way they apply the affordability test, increasing the amount buyers can borrow. Santander was the first to do so, at the end of March, reducing affordability rates by up to 0.75 per cent, which it said meant customers could borrow between £10,000 and £35,000 more than before. That meant first-time buyers with a joint income of £49,500 could now borrow up to £210,000, rather than £197,000, based on a two or three-year fixed mortgage, while existing homeowners earning a combined £63,500 could borrow up to £278,000, up from £260,000. Advertisement Hide Ad Advertisement Hide Ad Lloyds Banking Group, which owns Halifax, followed suit in mid-April, saying the changes meant typical customers could now borrow around 13 per cent more, which worked out at roughly £38,000 extra for a family with a household income of £75,000. HSBC said later that month that its own changes meant a first-time buyer would be able to borrow up to £39,000 more, while NatWest said a typical family would now be able to borrow up to £33,000 more. In May, Nationwide announced its own changes, which it said meant applicants could borrow on average £28,000 more. How much more can house buyers borrow? As you can see from above, how much more house buyers can borrow depends on the lender and their own circumstances. Advertisement Hide Ad Advertisement Hide Ad But Savills worked out that first-time buyers with a household income of £62,000 would be able to borrow an extra £25,900, which is 12.8 per cent more than before, if stress tested affordability is reduced from 8.25 per cent to 7 per cent. It said the relaxed lending rules were expected to increase the number of first-time buyer transactions by between 47,000 and 80,000, or 14-24 per cent. What impact will changes have on house prices? Savills has calculated that the new mortgage rules could cause house prices to rise by an extra 5 to 7.5 per cent over the next five years, on top of the increase already forecast for this period. 'Relaxed lending rules will certainly change the course of travel for the housing market in the medium to long term, but there will be a strong interplay between the extent to which house prices and first-time buyer transactions increase,' said Lucian Cook, head of residential research at Savills. Advertisement Hide Ad Advertisement Hide Ad 'The more increased borrowing capacity impacts prices, the less impact there will be on transactions.' He added that the impact would not be felt immediately but over the course of the next five years. The current uncertain economic outlook would likely make buyers less willing to take on substantially more debt in the short term, he said. Based on mortgage changes increasing borrowing capacity by £25,900 for first-time buyers with a joint income of £62,000, Savills said this could increase house prices by between 5 per cent and 7.5 per cent, or £12,950 to £19,425. Advertisement Hide Ad Advertisement Hide Ad Do you have a house hunting story or tips to share? You can now send your stories to us online via YourWorld at It's free to use and, once checked, your story will appear on our website and, space allowing, in our newspapers. 🏠 Whether you're planning to move or just curious what your home is worth, Purplebricks offers free valuations and fixed-fee selling support from local experts. 👉 Request a valuation or browse current listings in your area.
Scotsman
03-06-2025
- Business
- Scotsman
New mortgage rules explained, including how much you can now borrow and will house prices rise
This article contains affiliate links. We may earn a small commission on items purchased through this article, but that does not affect our editorial judgement. The change could enable house buyers to borrow an extra £26,000, but it's likely to push up prices From gorgeous Georgian town houses to jaw-dropping penthouses, converted campervans to bargain boltholes. Take a peek at the finest homes across the UK. Sign up Thank you for signing up! Did you know with a Digital Subscription to The Scotsman, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... Changes to mortgage affordability rules mean house buyers can now borrow around 13 per cent more This could help up to 80,000 more first-time buyers get on the property ladder, analysis suggests But it could push up house prices by as much as £19,000 New mortgage rules could help first-time buyers borrow up to £26,000 more, but they are expected to increase house prices | Photo by Ketut Subiyanto: New mortgage rules could help up to 80,000 first-time buyers take their first step on the property ladder, analysis suggests. But they could also push up the average house price by as much as £19,000, research by Savills shows. Advertisement Hide Ad Advertisement Hide Ad What are the new mortgage rules, and why have they changed? Mortgage lenders are required to carry out affordability checks on borrowers to ensure they can cope with interest rate rises or changes in their circumstances. But concerns were raised that the restrictions in place were unduly limiting the ability of some borrowers - especially first-time buyers - to secure loans even when the repayments were affordable. The Bank of England changed its guidance in March, meaning lenders are no longer required to 'stress test' borrowers at the Standard Variable Rate plus one per cent, if borrowers take on a fix of less than five years. The Financial Conduct Authority advised the same month that firms had the 'flexibility to design their test 'in a way that is appropriate for the customer's mortgage'. Advertisement Hide Ad Advertisement Hide Ad 'Many firms add a margin to the lender's current reversion rate,' it added. 'With interest rates currently falling this may be unnecessarily restricting access to otherwise affordable mortgages.' How have lenders reacted? A number of mortgage providers have already changed the way they apply the affordability test, increasing the amount buyers can borrow. Santander was the first to do so, at the end of March, reducing affordability rates by up to 0.75 per cent, which it said meant customers could borrow between £10,000 and £35,000 more than before. That meant first-time buyers with a joint income of £49,500 could now borrow up to £210,000, rather than £197,000, based on a two or three-year fixed mortgage, while existing homeowners earning a combined £63,500 could borrow up to £278,000, up from £260,000. Advertisement Hide Ad Advertisement Hide Ad Lloyds Banking Group, which owns Halifax, followed suit in mid-April, saying the changes meant typical customers could now borrow around 13 per cent more, which worked out at roughly £38,000 extra for a family with a household income of £75,000. HSBC said later that month that its own changes meant a first-time buyer would be able to borrow up to £39,000 more, while NatWest said a typical family would now be able to borrow up to £33,000 more. In May, Nationwide announced its own changes, which it said meant applicants could borrow on average £28,000 more. How much more can house buyers borrow? As you can see from above, how much more house buyers can borrow depends on the lender and their own circumstances. Advertisement Hide Ad Advertisement Hide Ad But Savills worked out that first-time buyers with a household income of £62,000 would be able to borrow an extra £25,900, which is 12.8 per cent more than before, if stress tested affordability is reduced from 8.25 per cent to 7 per cent. It said the relaxed lending rules were expected to increase the number of first-time buyer transactions by between 47,000 and 80,000, or 14-24 per cent. What impact will changes have on house prices? Savills has calculated that the new mortgage rules could cause house prices to rise by an extra 5 to 7.5 per cent over the next five years, on top of the increase already forecast for this period. 'Relaxed lending rules will certainly change the course of travel for the housing market in the medium to long term, but there will be a strong interplay between the extent to which house prices and first-time buyer transactions increase,' said Lucian Cook, head of residential research at Savills. Advertisement Hide Ad Advertisement Hide Ad 'The more increased borrowing capacity impacts prices, the less impact there will be on transactions.' He added that the impact would not be felt immediately but over the course of the next five years. The current uncertain economic outlook would likely make buyers less willing to take on substantially more debt in the short term, he said. Based on mortgage changes increasing borrowing capacity by £25,900 for first-time buyers with a joint income of £62,000, Savills said this could increase house prices by between 5 per cent and 7.5 per cent, or £12,950 to £19,425. Advertisement Hide Ad Advertisement Hide Ad Do you have a house hunting story or tips to share? You can now send your stories to us online via YourWorld at It's free to use and, once checked, your story will appear on our website and, space allowing, in our newspapers. 🏠 Whether you're planning to move or just curious what your home is worth, Purplebricks offers free valuations and fixed-fee selling support from local experts.
IOL News
02-06-2025
- Health
- IOL News
Are your workouts killing the mood? Unpacking the fitness vs intimacy debate
For many, sexual wellbeing isn't just about intimacy it's tied to quality of life, confidence, and even relationships. Image: Ketut Subiyanto/pexels From viral TikTok fitness challenges to gym class staples, we're constantly encouraged to try the latest and greatest ways to 'get in shape'. But what if some of these trendy exercises are doing more harm than good, especially when it comes to your sex life? Certain popular workouts may be silently undermining your intimacy, according to Anita Fletcher, a sex and relationship expert at Fantasy Co., a brand known for its innovative approach to pleasure. These exercises, often hailed as beneficial, could be causing tension, discomfort, or even long-term issues in the bedroom. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ Ad loading So, which workouts are the culprits, and how can you protect your sexual well-being without sacrificing your fitness goals? Fletcher unpacks the surprising risks of four common exercises and offers simple fixes to ensure your workouts support, rather than sabotage your sex life. 1. Kegels Kegels are often celebrated as a miracle exercise for pelvic floor health, promising better orgasms and improved bladder control. But Fletcher warns that overdoing Kegels can lead to serious problems. 'There's a widespread myth that more Kegels equal better sex, but that's not true, Fletcher explains. "An overly tight pelvic floor can cause pain during intercourse, make orgasms harder to achieve, and even trigger muscle spasms that completely shut down arousal.' Many people unknowingly start Kegels with already tense pelvic floors due to stress, prolonged sitting, or past injuries. Adding even more tension through excessive Kegel exercises can exacerbate these issues. She recommends learning to relax your pelvic floor before doing Kegels.'Alternate tensing for 5 seconds and releasing completely for 10 seconds, she advises. Limit sessions to 5 minutes, three times a week, avoid the 'hundreds of reps daily' advice circulating online.' Cycling is a fantastic cardio workout, but long hours on a bike seat could be affecting more than your legs. Image: Nubia Navarro (nubikini)/pexels 2. Cycling Cycling is a fantastic cardio workout, but long hours on a bike seat could be affecting more than your legs. Extended time on hard, narrow saddles often compresses nerves and blood vessels in the genital area, leading to numbness or reduced sensation. 'Regular cyclists frequently report tingling, numbness, or even decreased sensitivity in their genital region. For men, this can contribute to erectile difficulties. For women, it might mean less arousal or trouble reaching orgasm.' To protect yourself, invest in a padded, wider saddle to reduce pressure on sensitive areas. Stand periodically during rides, shift your position often, and take breaks between intense cycling sessions. If you notice numbness, don't ignore it; that's your body signalling a problem. 3. Traditional Ab workouts tension in all the wrong places Crunches and sit-ups might promise six-pack abs, but they often come with an unexpected cost: excessive tension in your lower abdominal and pelvic floor muscles. 'When you're repeatedly tightening these muscles through aggressive ab exercises, you're training your body to hold tension in areas that need to move freely during arousal and orgasm, Fletcher explains. This can lead to sexual difficulties, including pain and reduced pleasure.' Balance your routine by incorporating exercises that release tension. 'Yoga poses like happy baby or child's pose are great for countering tightness. Also, focus on engaging your deep transverse abdominals, which strengthen your core without straining your pelvic floor. Fitness should make you feel strong, energised, and ready to take on life – both in the gym and in the bedroom. Image: Ahmet Kurt/pexels
