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Exercises such as “wall sits” could be the best form of activity to help people reduce blood pressure, a new study suggests. Other physical activity including cardio, resistance training and HIIT workouts are also good for bringing down resting blood pressure levels, researchers found. But isometric exercises – those that involve engaging muscles without movement, such as wall sits and planks – provide the best results, they said. The study, published in the British Journal of Sports Medicine, saw researchers conduct analysis on previous studies looking at exercise and blood pressure. These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension Researchers Some 270 studies were included in the final analysis which contained data on almost 16,000 people. They examined the impact different exercises had on systolic blood pressure, which notes the force at which the heart pumps blood around the body; and diastolic blood pressure, the resistance to the blood flow in the blood vessels between heartbeats when blood is pumped around the heart. The researchers, led by academics at Canterbury Christ Church University in Kent, found that there were significant reductions in resting blood pressure following cardio (aerobic exercise); dynamic resistance training, such as squats, press-ups and weights; high intensity interval training (HIIT); and combined training and HIIT. But the largest reductions were seen after isometric exercise training. A secondary analysis on specific types of exercises found the most benefit was seen among those who performed “isometric wall squats” and among runners. The academics said that current exercise recommendations for the prevention and treatment of high blood pressure are based on “older data” and suggest that it may be time to review the current guidelines. “Aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training and isometric exercise training are all significantly effective in reducing resting systolic and diastolic blood pressure,” they wrote. “Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure. “These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension.” For the average adult high blood pressure is considered to be from 140/90mmHg. When a person’s blood pressure is too high it puts extra strain on blood vessels, heart and other organs, such as the brain, kidneys and eyes. Persistent high blood pressure can lead to a number of serious health problems including heart attacks, strokes and vascular dementia. While there are medications which can help, people can make a number of life-style changes to help bring their blood pressure down including regular exercise, losing weight, cutting back on caffeine, alcohol and salt. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Wall sits and planks the best exercises for lowering blood pressure, study suggests Everything you need to know about using a defibrillator What you need to know about the massive LVMH deal with the Paris Olympics

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Lewis Hamilton has said he would welcome a protest from Just Stop Oil campaigners at this weekend’s British Grand Prix. The climate activists targeted Wimbledon on Wednesday and have caused disruption at the Lord’s Ashes Test, the Premiership rugby final and the World Snooker Championship so far this year. Asked ahead of Sunday’s race, if he would support a protest which did not involve people invading the track, Hamilton said: “Yes. I support peaceful protests.” Five people invaded last year’s British Grand Prix after they stormed the Wellington Straight – the fastest point of the Northamptonshire track – before sitting down during the opening lap. The contest had already been suspended following Alfa Romeo driver Zhou Guanyu’s high-speed crash, but a number of cars sped by the group before they were dragged away by marshals. The protesters were handed suspended jail sentences in March. Silverstone has worked alongside Northamptonshire Police to beef up security ahead of this year’s event, with a record 480,000 people expected to attend over the weekend, and 150,000 fans in place for the race. Seven-time world champion Hamilton added: “We are hoping we have learnt from the experience (of last year). “We have 100 more marshals this weekend which will be supportive to make sure it doesn’t happen. “From my perspective, and my teams’ perspective, we are focused on sustainability and we believe in what people (the protesters) are fighting for and we are making those changes as a sport. “But safety is key. We don’t want to put them in harm’s way and we don’t want to put anyone else in harm’s way. If there was to be one (a protest) we hope it is not on track.” Earlier this week, McLaren driver Lando Norris told Just Stop Oil campaigners that they would be “stupid and selfish” to put lives in danger by protesting But Williams’ London-born Alex Albon believes an attack is likely. “There is a high chance of something happening this week,” he said. “It is a concern because a pitch invasion is one thing but with cars and moving parts it gets a bit more dangerous to some extent.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live 5 memorable races staged at Silverstone David Coulthard looks at the key issues surrounding Lewis Hamilton’s next deal Phenomenal circuit and incredible atmosphere – Mark Webber remembers Silverstone

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More than one in 10 women and girls in the UK’s four nations has been a victim of online violence, new research has found. Online violence can includes abuse, unwanted sexual remarks, trolling, threats, and non-consensual sharing of intimate messages and photos. The online YouGov survey, said to be the biggest so far into the issue, found 17% of the women and girls surveyed in Wales and Scotland have experienced online violence, as well as 15% in England and 12% in Northern Ireland. Researchers from the Open University said the findings show the problem is “widespread”. The data came from the 7,500 people aged 16 and over – 4,000 women and girls and 3,5000 men and boys – earlier this year. It also highlighted that online violence was higher among for those aged 16-24 (25%) and for LGBT+ women and girls (35%). The most commonly perceived reasons for why people commit such online violence were the anonymity provided by being online (49%), ease of getting away with it (47%) and misogyny (43%). So what can you do if you’re a victim of online violence? Trolling According to the Crown Prosecution Service, trolling is “a form of baiting online which involves sending abusive and hurtful comments across all social media platforms”. Trolls can be found everywhere on the internet, including forums, blogs, websites and social networks. “Don’t respond,” said Ruth Peters, solicitor and director at criminal defence firm Olliers Solicitors. “Trolls are looking for a reaction. Their aim is to upset and provoke you into making an angry/emotional response. Whilst you can’t prevent a troll from targeting you, you can decide how you choose to react. If you choose not to respond to the abuse, trolls generally give up and go away.” If you are being bullied online or receiving abusive comments, Dr Angela Wilcock, a senior lecturer in criminology at University of Sunderland thinks it’s important to tell a family member or a close friend, so you don’t feel alone and have can their support. The Online Safety Bill (which is expected to be passed at the end of this year) to protect women and girls is key, said Wilcock, “along with education from a young age. Women are continually having to risk assess and protect themselves, but we are not dealing with the perpetrators”. She added: “If women and girls do experience online violence, they must tell someone and seek help immediately from specialist services. To make themselves safer, they can also ensure social media privacy settings are activated.” Don’t forget to record, report and block trolls too. Peters noted. “If someone makes an offensive post, take a screenshot or print the post so that you have proof of it if necessary. “Ask the website moderator, administrator or owner to intervene if the troll doesn’t stop. Most websites/social network platforms have strong anti-abuse policies and, in most cases, trolls are guilty of violating their terms and conditions so will have their accounts terminated. “It’s OK to block those whose behaviour makes you feel uncomfortable and blocking someone on social media is easy.” Threats and abusive communication Set out under the Communications Act 2003 and the Malicious Communications Act 1988, malicious communications can include cyberbullying, harassment online or homophobic, racist, transphobic or misogynistic hate speech. Under section 127 of the Communications Act 2003, it is an offence for someone to send a message that is grossly offensive or indecent, obscene or menacing character. “The message does not need to actually reach the intended victim – the act of sending the message is sufficient,” Peters said. “A ‘message’ will cover all forms of messaging so this can mean a text, email, Facebook message, an internet forum, Snapchat message or picture, etc. Any image or message which has been sent electronically will be covered by this act.” Glitch, a UK charity aiming to end online abuse and championing digital citizenship, with a specific focus on black women and marginalised people, published its 2023 Digital Misogynoir Report in July. The findings “illuminate the ways misogynoir shows up in online spaces; the way it spreads and intersects with other forms of white supremacy; and, most disappointingly, how it is still missed in content moderation by tech platforms”, according to founder and CEO, Seyi Akiwowo, “Tech companies must take responsibility for the ways their ‘build first, think later’ approach actively harms black women – online and offline. “And while the pressure we’ve been applying to the UK government has resulted in the welcome and necessary addition of women and girls to the Online Safety Bill, the government has a responsibility to hold tech companies to consistent account for the violence their platforms enable.” Non-consensual sharing of intimate photos and messages In April 2015, the Criminal Justice and Courts Act (CJCA) 2015 made ‘revenge porn’ a specific offence, and it became a crime to “disclose private sexual photographs and films; without the permission of the individual who appears in the photograph or film; with intent to cause distress”, Peters said. “[But] stronger regulation is also proposed surrounding the sharing of sexual images without consent.” The Online Safety Bill, currently progressing through the House of Lords, seeks to specifially criminalise similar offences to revenge porn. “These include sharing ‘deepfakes’ (explicit images which have been altered to look like someone) without consent,” Peters said. “Stronger regulation is also proposed surrounding the sharing of sexual images without consent. The current law requires intention to cause distress in order to be found guilty of this offence, [but] the proposed changes will amend this in order to prosecute more people.” She added: “There will be a ‘base offence’ for sharing intimate images without consent. There will be two more serious offences created if images are shared to cause humiliation, alarm or distress, or for sexual gratification.” But for Wilcock, “women shouldn’t have to ensure our profiles are closed off to the world just so that we don’t endure abuse from trolls and abusers. “It shouldn’t be this way, but that is the sad reality of today’s online world. Until we do more to hold perpetrators to account and deal with them appropriately, it is hard to see how it will get better for victims.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Athlete who ran over 200km through the desert shares advice for running in a heatwave Women being invited to help shape the future of reproductive healthcare – from period pain to menopause How to style your home like a professional