How to move: with chronic back pain

Exercise is critical for the millions of people who live with chronic back pain. But how can you do it safely and effectively?

Back pain is the most common form of chronic pain, with about 4 million people living with it in Australia. The most effective way to manage chronic back pain is with a multidisciplinary approach, of which exercise is a key component.

“Any single treatment in low back pain is never enough by itself,” says Associate Prof Michael Vagg, a pain medicine physician and dean of the faculty of pain medicine at the Australian and New Zealand College of Anaesthetists. “But exercise is a fundamental part of recovering from low back pain and managing it if it becomes persistent.”

Continue reading...

Lost your get up and go? Here’s how to get it back

After a lifetime of loving exercise, Martin Love lost his motivation. But where had it gone? And could he get it back? Plus, five experts on how to maintain your mojo

On my parents’ mantelpiece, among the pictures of smiling grandchildren, lopsided graduation hats, old sports cars and a young soldier in smart uniform, is a picture of heroic athletic endeavour. In a little silver frame is a small blond boy in a white vest straining every sinew as he belts around the corner of a grassy athletic field, the parallel lines of the track marked out in white chalk stretching into the distance. He seems to be so far ahead of the pack that he’s almost on his own. He’s a champion in the making! Is the podium ready? Is that the music from Chariots of Fire you can hear?

The sad truth is that the little boy is me and I was so far off the pace everyone else that my dad was able to step out on the track to take the picture. “You were miles behind. It was almost as if you were running in slow motion,” he says now, with a laugh.

Continue reading...

‘If I don’t end up in intensive care, it’s a bonus’: the beauty and pain of being the world’s best endurance swimmer

From jellyfish in the Caribbean to hypothermia in the English Channel, swimming hasn’t been easy for Chloë McCardel – but can feel ‘so wild and free’

We’re not off to a good start. I’m fumbling with my cap, the rubber clinging to my head lopsidedly, my hair straggling out. I take it off to start again and the woman who has swum the fickle English Channel more times than any other human, the “Queen of the Channel”, instructs me in how to correctly apply a swimming cap.

Chloë McCardel and I are going for an ocean swim at Bondi. She dives into the foamy sea ahead of me – more slender mermaid than broad-shouldered Amazonian. Knee deep, I feel the current suck at my flesh. It’s not one of Bondi’s better days. Chest deep, I realise I’m being dragged out and my very amateur ocean-swimming abilities are no match for this surf. Panic rises. McCardel is an impatient white-cap in the distance. What was I thinking, suggesting a swim with superwoman?

Continue reading...

Running around Waimapihi Reserve in the dark my headtorch revealed hidden treasures | Ashleigh Young

At first I was full of dread but as I pressed on I noticed things I had never seen in daylight

  • Guardian writers and readers describe their favourite place in New Zealand’s wilderness and why it’s special to them

I’m scared of getting lost in the bush. This is unusual for an essayist. Most of us like to go for a walk in disorienting landscapes and get completely lost so that we can write about it.

Rebecca Solnit wrote that getting lost is “a voluptuous surrender” but this sounds to me like walking in increasingly frantic circles, getting cold and hungry as night closes in, until you have no option but to dig yourself a little hole and cover yourself in leaves.

Continue reading...

Emma Beddington tries … being a mermaid: ‘I’m more beached seal than beguiling siren’

Being a beautiful watery creature is a challenge if you have no technique or breath control – and can’t hear a word beneath your floral swimming cap

I am too old for Disney’s Little Mermaid. My sister was the right age, but our right-on 80s household was a princess-free zone (though The Little Mermaid is arguably one of the more subversive films in the canon, with its exploration of identity and conformity and nods to drag culture). I have, however, gleaned that the transformation from mermaid to human is a risky business; I believe a crab says so.

But what about the reverse? Because today, I, a human, am becoming a mermaid, thanks to Donna Rumney of Mermaids at Jesmond Pool, in Newcastle upon Tyne. Donna is booked out with children’s mermaid parties but adult sessions are popular, too: everyone wants to be a mermaid now. There are mermaid pageants and conventions; people pay thousands of pounds for custom-made silicone tails. Something about that in-between state, the grace and fluidity, appeals when life on land feels so hidebound and joyless. I love the idea of achieving a state of otherworldly aquatic grace; what could possibly go wrong?

Continue reading...

The 20 best gadgets of 2021

From smartphones to folding skis, the year’s top gizmos selected by tech experts from the Guardian, iNews, TechRadar and Wired

Cutting-edge tech is often super-expensive, difficult to use and less than slick. Not so for Samsung’s latest folding screen phones. The Z Fold 3 tablet-phone hybrid and Z Flip 3 flip-phone reinventions are smooth, slick and even water-resistant, packing big screens in compact bodies. The Fold might be super-expensive still, but the Flip 3 costs about the same as a regular top smartphone, but is far, far more interesting. Samuel Gibbs

Continue reading...

I used to hate exercise, but with support from my parents, I’m now jumping for joy

I was turning 40 and very unfit. Now my super-healthy parents, both in their 70s, have inspired me to exercise and I love it

It’s Saturday morning and I’m standing in the middle of Osterley Park, west London, between my mum and dad, getting ready for the weekly parkrun. My dad is jogging on the spot, my mum is doing the same. I am thinking how do I get out of this? Both of them are full of energy, encouraging me to get warmed up. All I want is a chocolate and nice masala chai – my favourite spicy tea. I hear the countdown, getting nervous now, and off we go. My dad has sped ahead and with his hand he signals to me to keep up. Behind me is my mum. I can’t go anywhere, they are both watching me and I will have to finish this run stuck between them. Finally, we get to the finishing line and I’m shattered. My dad can do a 5km in 33 minutes. I can barely do it in 45. My mum and I walk and run together.

Later on my dad will encourage me to do some skipping, and Mum will get me hula-hooping. This, along with their nutritional advice, has been my daily routine for the past six months. Who needs expensive personal trainers when I can turn to Mum and Dad?

Continue reading...

Bothy culture: a tour of the Highlands’ sustainable sanctuaries

Scotland’s newly reopened mountain bothies are shining examples of sustainable tourism. Our photographer takes us on a guided tour

The Mountain Bothies Association (MBA) charity has reopened its 105 mountain huts, shelters and howffs after more than a year of closure due to Covid. The overwhelming majority of these are in Scotland and they reopened in August for what the MBA described as “responsible use”, pointing out that Covid has not gone away. The bothies are all sorts of shapes and sizes in varied locations – many are extremely remote and operated with the agreement of owners and estates and maintained by MBA volunteers since the late 60s and early 70s.

Above,Allt nam Fang, approaching Meanach Bothy; right, Meanach Bothy, renovated in 1977, is approximately 1,000ft above sea level

Continue reading...

Second act sensations! Meet the people who reached peak fitness – after turning 50

Rich started working out, Mags started running and Shashi started walking three times a day. It is possible to reach new goals as you get older and it is not only your physical health that benefits

‘I do sometimes feel like a cliche,” says Rich Jones. We’re in the cafe at his gym and he is in workout gear. It’s true, something about the language and the before and after pictures from his physical transformation – severely overweight to lean and chiselled – would appear familiar from thousands of adverts and magazine spreads, if it wasn’t for one thing; Jones got into the best shape of his adult life after he passed 50. “On 9 August 2019, I walked in here. I was 54 and 127kg [20st].”

He worked out at least six days a week, for 90 minutes or more at a time. “I immersed myself in everything, I did gym, I did classes, Pilates, I even did barre,” he says. Within eight or 10 weeks, he was able to stop taking painkillers for a shoulder injury. He now cycles and runs on top of his gym sessions. “It’s just a habit – I brush my teeth every day, I go for a run every day.”

Continue reading...

The real life Forrest Gump: why did Rob Pope run across the US five times?

Forrest Gump’s wisdom has inspired many of us, but Rob Pope took that a step further, dressing as his hero for the run of his life. But why? And what did he learn?

On 15 September 2016, Rob Pope, a chipper veterinarian from Liverpool, sat down in the chair of Fluke’s Barbers in Mobile, Alabama, and readied himself for a haircut. “So what would you like?” the barber asked him. Pope held up a photo of Forrest Gump. It had taken years of planning for Pope to embark on this trip to America, to make it to this barber’s chair. He’d spent countless hours daydreaming about it, building the momentum to go. As his job became ever more miserable – he was working 13-hour days, five days a week – the urge to escape became insurmountable. He quit and, along with his partner and fellow vet, Nadine, headed west.

In many ways, the seed for this adventure was sown in 2002. That was the year Pope’s mum, Cathy, died after a cancer diagnosis. Cathy was a medical laboratory scientific officer and a single parent. She raised Pope with grit, determination and heartfelt support of his passion: running. He’d shown promise at the sport since his school days when he took part in the oft-dreaded cross-country and excelled at it. Cathy would take him to his races, which soon became marathons. Marathons after marathons. To Pope she was a best friend, a rock, an inspiration, a support-crew leader. Before she died she asked him to make a promise: “Do one thing in your life that makes a difference.” These words echoed in his mind as he sat in that Alabamabarbershop, awaiting his turn beneath the clippers.

Continue reading...

Meditation, vodka and vinegar: can the morning routines of the rich and famous make me a better person?

I am not empowered or optimised by my current morning routine. I am a bleary-eyed doom-scroller. So I spent a month ditching my phone, exercising, journalling and embracing the dawn, to find out what really works

Are morning people better than night owls? I was delighted to discover that they are not. The “morning morality effect” – the notion that our capacity to resist lying and cheating dwindles through the day – applies only to larks, research shows; nighthawks behave better in the evenings.

Morning people do, however, have a reputation for getting stuff done. Early rising is associated with energy, optimisation and efficiency; it is a foundational principle of all manner of self-help and self-actualisation programmes. “If you look at many of the most productive people in the world, they’ll have one thing in common: they were early risers,” says one wide-eyed zealot in the trailer for the motivational guru Hal Elrod’s film about his “miracle morning”, as Oprah Winfrey, Mahatma Gandhi and Albert Einstein flash past. Elrod’s Savers routine – silence, affirmations, visualisation, exercise, reading, scribing – is a classic of the genre, but he is only one of many urging us to seize the day super-early.

Continue reading...

‘We buried our sportswear’: Afghan women fear fight is over for martial arts

Female taekwondo and karate trainers are forced to practise in secret since the Taliban takeover and fear they may never compete again

On the morning of 15 August, when the Taliban were at the gates of Kabul, Soraya, a martial arts trainer in the Afghan capital, woke up with a sense of dread. “It was as though the sun had lost its colour,” she says. That day she taught what would be her last karate class at the gym she had started to teach women self-defence skills. “By 11am we had to say our goodbyes to our students. We didn’t know when we would see each other again,” she says.

Soraya is passionate about martial arts and its potential to transform women’s minds and bodies. “Sport has no gender; it is about good health. I haven’t read anywhere in Qur’an that prevents women from participating in sports to stay healthy,” she says.

Continue reading...

‘I was sliding towards the drop and couldn’t stop’ – the writer who fell from a mountain

It is every climber’s worst nightmare. In this extract from his thrilling book about the glorious – and treacherous – Cuillin Ridge on Skye, Simon Ingram recalls the day its wild peaks almost took his life

I had been out of signal for most of the day, so when my phone suddenly stirred in my pocket, I decided to have a look. Remembering a climbing maxim – “Don’t try to do two things at once” – I shouted for my friend Kingsley to hang on, stopped and took out my mobile. The message was junk, but I took the opportunity to send some that weren’t and then check my voicemail.

Wandering absent-mindedly to where a boulder jutted off into the mist, I noticed Kingsley moving down the path. Shouting to alert him that I’d stopped, I brought the handset up to my ear and looked out at the cloud hanging off the Cuillin Ridge, waiting for the phone to connect. I took another step, just a small one to the left. And then everything went wrong.

Continue reading...

And relax! From gong baths to mindful drinking: how to really unwind on a holiday at home

With the pandemic scrambling travel plans, many of us are staying put this summer. But can your own house ever be as restful a vacation setting as flopping on a sunlounger? One writer spends a week finding out

My family and I are deep into our second summer of staycations, and, given that a weekend in a static caravan in Filey now costs more than a month on Mustique, we’re having the proper, stay-at-home kind. But how can you relax when assailed by tedious life admin, dirty laundry and the ominous damp patch on the wall, without a hint of away-from-it-all exoticism to get you in the mood? I have no idea. My usual at-home “downtime” consists of scrolling through Twitter to top up my cortisol levels or staring guiltily at the garden I’m too lazy and clueless to tend. Even my chickens, usually excellent stress-busters, are embroiled in some sort of intractable avian psychodrama. I obviously need help, so I asked some experts, then tested their home relaxation tips, to find out if it really is possible to have a relaxing holiday at home.

Continue reading...

Wild swimming scientist Heather Massey: ‘Hypothermia is not a pretty sight’

The physiologist and survival expert on the joys and dangers of cold water immersion

Dr Heather Massey is a researcher at the University of Portsmouth’s Extreme Environments research group and a seasoned open water swimmer. Having swum the Channel and competed in the world ice swimming championships, her research into the effects of extreme temperatures on the body is personal.

During lockdown the number of people enjoying wild swimming soared, but so did the number of deaths. Massey’s research examines whether cold water swimming is more likely to kill or cure.

Continue reading...

Do what you love – and take it easy: eight ways to get back lost fitness and motivation

The pandemic has left many of us feeling tired, out of sorts and beaten. But it is possible to get your exercise rhythm back. Here’s how

Many of us have been working at home for more than a year now, without the “ambient” exercise we used to get during the 9 to 5 – walking to and from the station, say, or up and down the office stairs. And so we’ve made a conscious effort to get our feet moving and our hearts pounding.

Even in the gloomy months of January and February, it was surprisingly easy to stay motivated. Endless mournful laps of the neighbourhood park, brisk jogs past shuttered high streets and empty window displays; they gave you a legitimate excuse to get out of the house. But now that pubs and bars have reopened and we can finally see our friends, many of us have found that our fitness and enthusiasm have plunged off a cliff.

Continue reading...

Just don’t do it: 10 exercise myths

We all believe we should exercise more. So why is it so hard to keep it up? Daniel E Lieberman, Harvard professor of evolutionary biology, explodes the most common and unhelpful workout myths

Yesterday at an outdoor coffee shop, I met my old friend James in person for the first time since the pandemic began. Over the past year on Zoom, he looked just fine, but in 3D there was no hiding how much weight he’d gained. As we sat down with our cappuccinos, I didn’t say a thing, but the first words out of his mouth were: “Yes, yes, I’m now 20lb too heavy and in pathetic shape. I need to diet and exercise, but I don’t want to talk about it!”

If you feel like James, you are in good company. With the end of the Covid-19 pandemic now plausibly in sight, 70% of Britons say they hope to eat a healthier diet, lose weight and exercise more. But how? Every year, millions of people vow to be more physically active, but the vast majority of these resolutions fail. We all know what happens. After a week or two of sticking to a new exercise regime we gradually slip back into old habits and then feel bad about ourselves.

Continue reading...