Antonia Hoyle

A week-long test of the £179.99 hDrop hydration monitor found that the writer lost roughly 750ml of sweat per hour during exercise and had normal sweat quantity and electrolyte concentration overall. The device also measured substantial fluid loss while sitting in hot weather, but sports medicine consultant George Bownes says such trackers are generally unnecessary for average exercisers and may not be fully accurate. A Vivoo urine test classified the writer as dehydrated, though Bownes recommends simply monitoring urine colour and drinking water regularly. Most people obtain sufficient electrolytes from their diets, while water-rich foods, carrying water and drinking consistently are presented as simpler and cheaper ways to stay hydrated.

Hot weather increases fatigue, cardiovascular strain and dehydration risk, while disrupted sleep can make exercise feel harder. Fitness coaches Kate Rowe-Ham and Sarah Best recommend adapting rather than abandoning routines: exercise during cooler hours, use shade or air conditioning, cool the neck and drink plenty of water, wear breathable clothing, shorten or split workouts, and consider swimming or lower-intensity alternatives. People experiencing perimenopause may need to reduce intensity because hormonal changes make temperature regulation more difficult. Gradual exposure can help the body adapt to heat within days, but exercise should be stopped or modified if symptoms become concerning.

Unhomogenised, or “gold top,” milk is becoming more popular in the UK, driven by nostalgia, its creamier taste and interest in less processed foods. Nutritionists say it has the same key nutrients and lactose levels as homogenised milk, while claims that it improves digestion or helps people with lactose intolerance remain unproven. Milk fat globule membranes may offer health benefits, but their presence in unhomogenised milk is limited. The milk is pasteurised and therefore distinct from raw milk, and its higher price largely reflects smaller-scale production rather than superior nutrition. A family taste test found the creamier flavour appealing in coffee but not compelling enough to justify the cost.

A 38-second routine of 32 squat jumps is presented as a time-efficient way to support bone density, muscle power, coordination and balance in mid-life. Expert Sarah Best explains that landing forces stimulate new bone tissue, while research involving women and men suggests regular jumping can improve hip and overall bone density. The exercise may be particularly valuable for women during menopause as falling oestrogen accelerates bone loss. Experts recommend building up gradually, maintaining strength, allowing pauses between jumps where possible, and using alternatives such as heel drops for beginners to reduce injury risk.

Regular engagement in cognitively stimulating and enjoyable hobbies may help protect brain health and slow aspects of ageing. The article highlights practising music, journaling, gardening, knitting in groups, learning languages, playing Minecraft, reading fiction and chess, citing studies and expert commentary on benefits including improved memory, attention, coordination, emotional wellbeing and executive function. Social connection, an appropriate level of challenge and consistency are presented as important, although some findings are correlational and do not prove that hobbies directly cause better cognitive outcomes.

Wall sits are presented as a simple, equipment-free isometric exercise that can build quadriceps strength, muscular endurance and core stability while being relatively gentle on the knees. A personal routine of three-minute holds is supported by trainer Kate Rowe-Ham and research suggesting that isometric exercise can help reduce blood pressure and develop core muscles. Beginners are advised to start with 20 seconds, breathe normally and progress gradually, with options including weights, raised heels or single-leg holds.

Dermatologists warn that spring temperatures can feel cool even when ultraviolet radiation is strong enough to cause sunburn. People should check the local UV Index, use sunscreen when it reaches 3 or higher, cover commonly missed areas such as the ears, neck and tops of the feet, and consider long sleeves and trousers during peak sunlight hours. Experts recommend at least SPF30, preferably SPF50 for those prone to burning, alongside strong UVA protection, and advise reapplying every two hours when outdoors. Sunscreen can break down through sweat, skin oils and friction, so waterproof formulations may provide more durable coverage. Affordable products can be as effective as expensive ones if applied generously and consistently.

Socks commonly wear out because cheap manufacturing, poor sizing and friction from ill-fitting shoes put stress on the fabric. Cotton can become stiff and stretch when repeatedly wet, while nylon, polyester and wool blends may improve moisture management, fit and comfort; merino wool is elastic and odour-resistant but less durable and more expensive. Experts recommend choosing a snug fit, following washing instructions, avoiding fabric softener and hot washes, limiting tumble-drying, and keeping toenails short. Specialist brands such as Falke and Pittch may last longer, while Marks & Spencer is identified as a value option, although even expensive socks can develop holes within a year.

Antonia Hoyle shares ten unconventional techniques for overcoming exhaustion and maintaining a daily exercise habit. Her suggestions include mentally splitting herself into a reluctant self and a determined self, exercising in darkness while gradually opening the curtains, using tough language, announcing workout plans to family, creating friendly competition, focusing on something attractive, imagining rivals, embracing physical discomfort, listening to energetic music and showing compassion when rest is necessary. She argues that consistency matters more than perfection and recommends walking and returning to the routine after an occasional missed workout.

A woman reflects on weighing more now than on her 2009 wedding day, when restrictive dieting and intense cardio left her extremely thin. She describes moving away from calorie counting and cardio-focused exercise toward regular weight training, a balanced diet and greater acceptance of a stronger body. Building muscle has improved her confidence, relationship with food and sense of resilience, while helping her challenge social pressures that equate thinness with success and femininity.

A 47-year-old fitness enthusiast tests the £119.95 Core Master, a balance board with a rotating ball designed to intensify plank exercises. After beginning with a 19-second hold and practising for about a minute daily over three months, she reports stronger and more defined abdominal and back muscles, improved stability and greater confidence. Creator and trainer Dean Varga explains that the unstable surface activates deep core and spinal stabilising muscles as well as the glutes and back. The device supports multiple exercises but is challenging and costly, so beginners are advised to start with short, knee-supported holds; cheaper balance equipment offers an alternative.

A habitual lip-balm user stops applying it for a week after suspecting that frequent use is worsening her dry lips. Dermatologist Dr Thuva Amuthan explains that lips lose moisture easily and can benefit from barrier protection, but says two to four applications daily are generally sufficient and that overuse or irritating ingredients such as menthol, peppermint and fragrance can cause rebound dryness. After several uncomfortable days, the writer’s lips adapt, appear more hydrated and require far less balm, helping her break a compulsive routine while retaining balm as occasional protection or comfort.