When it comes to forming an exercise habit, you have to walk before you can run. Which means setting yourself up for success with small but impactful strategies to get moving.
Tech
Fitness: These five resolutions are easy to keep – Peace River Record Gazette
It has been 12 months since you last vowed to get in the best shape of your life.
If you’re one of the few who ran their first marathon, completed that first set of unassisted pull-ups, put together 20 consecutive pushups or travelled to and from the office all summer by bike, then congrats, you’ve done what very few Canadians end up doing — making good on their annual New Year’s pledge to exercise regularly.
If you’re part of that other group of Canadians who were unsuccessful in realizing their promise to up their exercise game, maybe the fault wasn’t in your lack of execution but in the type of resolutions made.
When it comes to forming an exercise habit, you have to walk before you can run. Which means setting yourself up for success with small but impactful strategies to get moving. To get you started, here are five doable resolutions that are stepping stones to bigger, sweatier accomplishments.
Resolve to be consistent
Doing a little bit everyday is a better strategy than trying to play catchup for ambitious workouts that never happen. Ten, 20, 30 or 40 minutes of exercise have incredible value, so don’t downplay the effectiveness of short workouts that elevate your heart rate and put a little sweat on your brow.
Being flexible in how and where you exercise is another tip toward greater consistency — especially if your daily schedule is subject to change or can get packed with commitments quicker than it takes to pull on your exercise gear. On days when exercise seems out of reach, lace up a pair of running shoes and jog up and down the stairs for a few minutes. Or head outside for a 15- to 20-minute speed walk. The idea is to make exercise as much a part of your daily routine as your commute.
Resolve to get up and out of that chair
In most workplaces, sitting in front of a screen is the norm. But it’s exactly that type of sedentary culture that has systematically increased waistlines around the world.
Use a timer as a reminder to get up and move every hour. Walk down the hall to speak to a colleague, refill your water bottle or stroll around the office and stretch your legs. The body is meant to move, which is why it starts to protest if the number of hours spent sedentary per day extends into the double digits — which isn’t hard to do considering the amount of time spent sitting during the daily commute, at the office and in front of the television. Movement of any type puts to good use all the body’s biggest muscles, which are far too powerful and important to be left idle.
Resolve to always have a workout at the ready
If time is short, don’t waste a minute figuring out how you’re going to work up a sweat. Have a few workout routines ready to go at all times so you can get right to it when the opportunity presents itself. Or download an app like the 7 Minute Workout or Nike Training Club and choose the workout that best suits your schedule. And remember, not all workouts have to look and feel the same, so if it’s more of a yoga day than a HIIT day, so be it.
The same ‘always be at the ready’ principle also applies to your workout gear. Have a full kit tucked away somewhere in your office so you don’t need to fuss when you’ve got a few minutes to steal away. While you’re at it, find a spot for a yoga mat so if all else fails, a few sun salutations will get the blood flowing and the heart pumping.
Resolve to find a workout buddy
If you’re finding it tough to follow through on your workout goals, guaranteed there’s a friend or co-worker who shares the same difficulty in execution. Ask around and see if anyone is looking for an exercise buddy and make a pact to cajole, push and encourage each other to get a workout in, even when the other doesn’t feel like it. It won’t be long before you come to appreciate having someone who challenges you when you’re low on energy, listens when you need to blow off steam and shares a chuckle when it has been a while between belly laughs — all wonderful motivators to pulling on your exercise clothes and working out together.
Resolve to challenge yourself
Sure, a moderate intensity workout delivers the type of health benefits for which exercise is lauded, but researchers are discovering that repeated bouts of high-intensity exercise as short as 10-15 seconds can further boost health and fitness benefits. But beyond the physiological, there are also psychological advantages to venturing — even briefly — into that uncomfortable zone. Studies on adherence note that exercisers feel a greater sense of accomplishment and satisfaction when they feel challenged. Too easy a workout quickly becomes boring. Whereas a tough workout demands concentration and determination, which when finished results in a sense of accomplishment strong enough to make you want to do it all again the next day.
Health
Here is how to prepare your online accounts for when you die
LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?
It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.
Here’s how you can prepare your digital life for your survivors:
Apple
The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.
For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.
You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.
Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.
Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.
When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.
You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.
There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.
Facebook and Instagram
Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.
When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.
The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.
You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.
TikTok
The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.
Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.
X
It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.
Passwords
Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?
Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.
But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.
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Tech
Google’s partnership with AI startup Anthropic faces a UK competition investigation
LONDON (AP) — Britain’s competition watchdog said Thursday it’s opening a formal investigation into Google’s partnership with artificial intelligence startup Anthropic.
The Competition and Markets Authority said it has “sufficient information” to launch an initial probe after it sought input earlier this year on whether the deal would stifle competition.
The CMA has until Dec. 19 to decide whether to approve the deal or escalate its investigation.
“Google is committed to building the most open and innovative AI ecosystem in the world,” the company said. “Anthropic is free to use multiple cloud providers and does, and we don’t demand exclusive tech rights.”
San Francisco-based Anthropic was founded in 2021 by siblings Dario and Daniela Amodei, who previously worked at ChatGPT maker OpenAI. The company has focused on increasing the safety and reliability of AI models. Google reportedly agreed last year to make a multibillion-dollar investment in Anthropic, which has a popular chatbot named Claude.
Anthropic said it’s cooperating with the regulator and will provide “the complete picture about Google’s investment and our commercial collaboration.”
“We are an independent company and none of our strategic partnerships or investor relationships diminish the independence of our corporate governance or our freedom to partner with others,” it said in a statement.
The U.K. regulator has been scrutinizing a raft of AI deals as investment money floods into the industry to capitalize on the artificial intelligence boom. Last month it cleared Anthropic’s $4 billion deal with Amazon and it has also signed off on Microsoft’s deals with two other AI startups, Inflection and Mistral.
The Canadian Press. All rights reserved.
News
Kuwait bans ‘Call of Duty: Black Ops 6’ video game, likely over it featuring Saddam Hussein in 1990s
DUBAI, United Arab Emirates (AP) — The tiny Mideast nation of Kuwait has banned the release of the video game “Call of Duty: Black Ops 6,” which features the late Iraqi dictator Saddam Hussein and is set in part in the 1990s Gulf War.
Kuwait has not publicly acknowledged banning the game, which is a tentpole product for the Microsoft-owned developer Activision and is set to be released on Friday worldwide. However, it comes as Kuwait still wrestles with the aftermath of the invasion and as video game makers more broadly deal with addressing historical and cultural issues in their work.
The video game, a first-person shooter, follows CIA operators fighting at times in the United States and also in the Middle East. Game-play trailers for the game show burning oilfields, a painful reminder for Kuwaitis who saw Iraqis set fire to the fields, causing vast ecological and economic damage. Iraqi troops damaged or set fire to over 700 wells.
There also are images of Saddam and Iraq’s old three-star flag in the footage released by developers ahead of the game’s launch. The game’s multiplayer section, a popular feature of the series, includes what appears to be a desert shootout in Kuwait called Scud after the Soviet missiles Saddam fired in the war. Another is called Babylon, after the ancient city in Iraq.
Activision acknowledged in a statement that the game “has not been approved for release in Kuwait,” but did not elaborate.
“All pre-orders in Kuwait will be cancelled and refunded to the original point of purchase,” the company said. “We remain hopeful that local authorities will reconsider, and allow players in Kuwait to enjoy this all-new experience in the Black Ops series.”
Kuwait’s Media Ministry did not respond to requests for comment from The Associated Press over the decision.
“Call of Duty,” which first began in 2003 as a first-person shooter set in World War II, has expanded into an empire worth billions of dollars now owned by Microsoft. But it also has been controversial as its gameplay entered the realm of geopolitics. China and Russia both banned chapters in the franchise. In 2009, an entry in the gaming franchise allowed players to take part in a militant attack at a Russian airport, killing civilians.
But there have been other games recently that won praise for their handling of the Mideast. Ubisoft’s “Assassin’s Creed: Mirage” published last year won praise for its portrayal of Baghdad during the Islamic Golden Age in the 9th century.
The Canadian Press. All rights reserved.
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