We all spend at least some of our time each day sitting down, whether it’s when we are working or watching the television, but research shows that too much sitting can be bad for our heart.
We should ideally aim to sit down for no more than 8 hours each day, but this can be difficult, especially if we have a desk-based job.
Here are some tips on how to be more active:
Set a Movement Reminder
If you are working at a desk, try setting an alarm once every hour to get up and move. This could be as simple as walking to get a glass of water or doing a few star-jumps on the spot!
Vary Your Workspace
If you have access to a standing desk, this can be a great way to reduce the amount of time you spend sitting down. If not, there are lots of ways that you can still change your work setup, such as by using a raised surface like a kitchen worktop, or by placing your laptop on a sturdy box.
Take Active Breaks
Taking a short walk on a lunch break can be a great way to take your mind off your work, enhance your energy levels and get your heart pumping.
Get Creative
Setting cues can help to remind us to move during the day. A fun and creative way to do this is to label each door in your house with an exercise such as squats, star jumps or jogging, and every time you walk through each door, you do the exercise labelled on that door.
In light of the Scottish Government announcement regarding large scale events and the cancellation of Edinburgh’s Hogmanay, Lothian, Lothian Country and East Coast Buses will be making some changes to our planned routes and timetables for the 30, 31 December and 1 January.
On Thursday 30 December, we will be operating a Saturday service. All diversions for the Torchlight procession have now been cancelled and bus services will operate normal routes.
On Friday 31 December, we will operate a Saturday service, finishing earlier than normal with last journeys through the city centre at approximately 2130.
On the morning of 1 January 2022, we will no longer be operating our special Hogmanay Night Service. We understand that some customers may be disappointed, however with the cancellation of the Edinburgh’s Hogmanay Street party and the latest advice from the Scottish Government, we do not anticipate sufficient demand for these night services.
As we highlighted this week, we are also continuing to be impacted by the pandemic in regards to team resource which is placing considerable pressure on our operations and therefore it is vital we continue to focus on providing critical links across Edinburgh and the Lothians.
Customers are reminded to allow extra time for their journeys and to plan before they travel through our website or our app. Updated data can be found from the 29 December on the Traveline Scotland website.
Thanks to all of our customers for their patience and understanding, and a massive thank you to all of our colleagues who continue to react and adapt to this ever-changing fluid situation.
Health and Social Care Secretary Sajid Javid yesterday accepted advice from the Joint Committee on Vaccination and Immunisation.
Health and Social Care Secretary Sajid Javid said: “Our independent medicines regulator, the MHRA, has approved Pfizer’s paediatric vaccine for children aged 5 to 11 following a thorough review of the safety and effectiveness.
“I have accepted the advice from the Joint Committee on Vaccination and Immunisation to offer vaccines to at-risk 5-11 year old children and extend the booster programme to at-risk 12-15s and all 16-17s.
“While our current and unrelenting focus is ensuring all eligible adults are offered a COVID-19 booster vaccine by the end of December because two doses do not provide enough protection against the Omicron variant, the NHS will prepare to offer vaccines to at-risk 5-11 year old children.
“We have secured supplies of the Pfizer/BioNTech paediatric vaccine which will start to arrive in the UK from mid-January.
“Vaccines are our best defence against this virus and our booster programme has accelerated rapidly, with almost 30 million doses administered and more than half of adults jabbed, securing vital protection.
“This is a national mission and we urge everybody to play their part by getting their vaccines and booster doses as soon as possible.”
Requests for military assistance at three health boards in Scotland have been approved. NHS Ayrshire & Arran, NHS Grampian and NHS Lanarkshire will receive the support from service personnel to help manage growing pressures as a result of Omicron.
They will begin inductions at the boards in January after the MACA (Military Assistance for Civilian Authorities) support was approved by the Scottish Government.
Health Secretary Humza Yousaf said: “The emergence of the Omicron variant of COVID-19 is adding to the winter pressures usually faced by the NHS which is why boards, like their counterparts across the UK, have requested military support to complement our existing resources.
“I’m grateful to military personnel for their efforts at this time, along with all frontline staff in our NHS for the vital role they play in help keeping us safe.
“At this time it is also particularly important that we continue to take all precautions to prevent transmission. So test regularly for the virus, limit socialising in the run up to Christmas, wear face marks where required and open windows to improve ventilation.”
The following MACA requests have been approved by the Scottish Government:
NHS Ayrshire &Arran – 20 service personnel for for 6 weeks.
NHS Grampian – 38 x service personnel for 4 weeks.
Lanarkshire – 32 x service personnel for 4 weeks.
Military personnel will start inductions on January 7th.
Edinburgh’s Hogmanay has announced it will be releasing a new film on 31 December from 5pm, providing a free, digital and inspirational part of the new year celebrations, for which the live elements have been recently cancelled.
The film will pay tribute to the hope, love and optimism that people feel when celebrating Hogmanay with those that matter most after a tough year,whilst expressing a positive look forward to Scotland and Edinburgh’s future.
This new artistic collaboration isdelivered by Edinburgh’s Hogmanay producer, Underbelly, on behalf of the City of Edinburgh Council.
This project, titled Journeys Home, has been made possible with support from HM Government Department for Digital, Culture, Media & Sport. The film is based on a short story written exclusively for Edinburgh’s Hogmanay by Kathleen Jamie, the current Scots Makar and draws inspiration from resilience and unwavering sense of communitythat Edinburgh residents and Scotland as a nation have shown throughout the pandemic.
The film features a specially composed soundtrack by Rura, one of Scotland’s most highly acclaimed folk bands featuring Jack Smedley, Steven Blake, Adam Brown and David Foley. With their distinct blend of fiddle, Highland pipes, flute, bodhrán and guitar, Rura capture the true essence of Hogmanay whilst also starring in the film themselves.
The film follows Kathleen Jamie’s four characters; Cait, Donald, Nana Jean and Calum, who narrate their personal Hogmanay stories, contemplating Hogmanay’s past and loved ones lost, as well as their hope and optimism for future Hogmanay celebrations to come.
‘Journeys Home’ is part of Edinburgh’s Hogmanay’s continued commitment to providing a free, digital element of the new year celebrations that everyone can enjoy from the comfort of their own home.
The film, co-conceived by Underbelly and Arms & Legs, produced byUnderbelly and directed by Ross Addy will premiere on the 31 December from 5pm on the Edinburgh’s Hogmanay website here.
From 28-30 December, Underbelly will stream daily at 5pm their 2020 production of Fare Well, which became a global phenomenon, seen by over 1 billion worldwide.
Underbelly Co-Directors, Charlie Wood and Ed Bartlam said: “’Journeys Home’ felt like the perfect theme for this year’s film, as people yearn to gather for Hogmanay.
“Collaborating with the creative brilliance of Kathleen Jamie, Rura, and Arms and Legs has been a true honour – together they have made a film which will sing out to the world the creativity of Scottish artists and the hope and optimism that Scotland have for the new year.”
Scots Makar and ‘Journeys Home’ Writer Kathleen Jamie said: “As a writer, I’m not a great believer in ‘inspiration’. You just have to look and listen.
“We all know New Year is a complex time, more than just a big party – though there is joy and excitement too! But even in my own circle we have people who’ll be spending Hogmanay working in hospitals, or grieving loved ones lost in 2021, or who have had to cancel family visits yet again.
“We all know people who can’t bear to be alone, and others who take solace in the natural world, or in art and music. In “Journeys Home” I hope you will find someone or something you recognise, as we take leave of 2021, and look forward to better days ahead.”
Nightclubs will close from 27 December to tackle the transmission of Omicron which continues to spread rapidly.
The measure follows feedback from nightclubs on the impact of incoming restrictions needed to slow the spread of Omicron. It will affect around 150 clubs and will be reviewed after three weeks.
Nightclub premises will have the option of opening to operate with table service and physical distancing, in line with the requirements for other hospitality businesses.
Deputy First Minister John Swinney said: “Having engaged with the sector, we have concluded nightclubs should close.
“While it would be open to them to operate with physical distancing and table service – and that option will remain – we believe closure in regulations, combined with financial support, could reduce losses and help nightclubs weather what we hope will be a short period until they are able to operate normally again.
“The Scottish Government is acutely aware of the financial implications for many businesses. We will work with the nightclub industry to develop targeted financial support for businesses that will now be required to close.
“We are providing additional support of £375 million, including £100 million announced last week, to support businesses directly impacted by Omicron and will publish a full breakdown and allocation of funding as soon as possible.”
The regulations come into effect at 05:00 on 27 December.
TESTING WILL CONTINUE EVERY DAY THROUGHOUT THE HOLIDAY PERIOD
More than seven in 10 eligible adults across Scotland have now had their COVID-19 booster or third dose.
Figures published yesterday show that 72.1% of over 18s who are eligible by 31 December have come forward so far, and more than 70,000 booster or third doses have been given a day over the last two days.
Anyone who has not yet had their booster is still being urged to get ‘boosted by the bells’, as the best way to combat the Omicron variant and protect the NHS.
Health Secretary Humza Yousaf said: “Today’s figures reflect the enormous national effort which is going on right around the country to accelerate our vaccination programme in response to the Omicron variant.
“I want to thank absolutely everyone who has been involved in the programme, and all the people who have stepped up and come in for their booster.
“There will be vaccination centres open on Christmas Eve, so we want to see as many people as possible getting their booster right up until Christmas. If that isn’t possible for you, centres will be re-opening from Monday 27th, so please book an appointment today, or look out for drop-ins, so you can join the thousands of people who have been boosted by the bells.
“Getting vaccinated is your civic duty, you not only protect yourself, but your loved ones, those you interact with and the country as whole, so please get your booster as soon as you can.”
Testing will continue through the holiday period
Sites to remain open every day
COVID-19 testing services will remain open in Scotland every day throughout the holiday period.
Test sites will continue to operate, including Christmas Day, Boxing Day and New Years Day, and tests will continue to be processed through the lab network. Test and Protect will also continue to operate every day during the holiday period.
Access to LFD tests will remain available through local pharmacies and test sites (subject to festive opening hours) and LFD and PCR tests can still be ordered online for home delivery over the holiday period.
Health Secretary Humza Yousaf said: “I would like to thank all our testing and contact tracing staff for their commitment and dedication at this challenging time which means this vital service can remain open throughout the holiday period as COVID-19 cases continue to rise.
“Testing has been at the heart of our response to this pandemic and anyone who has symptoms or is notified as a close contact by Test and Protect should isolate immediately and book a PCR test.
“The emergence of the Omicron variant means it is more vital than ever that we use every tool at our disposal to identify COVID-19 cases quickly and break off chains of transmission.
“We are urging everyone to stay at home as much as possible over the coming weeks and reduce their mixing with other households. People should take an LFD test beforehand if they are visiting friends and family, and before situations where there is a higher risk of catching or passing on the virus.”
Opening hours for testing sites (including local and drive through testing sites):
St James Quarter has released episode four of its ‘Behind the Quarter’ series, giving viewers a look behind the scenes at Scotland’s top retail-led destination.
Episode four includes some never-before-seen footage of the latest brands opening in The Quarter this December and a look at some of the unique services available to guests.
Nick Peel discusses The Quarter’s first Christmas, the current success stories, latest openings, and a hint of what’s to come in 2022. Representatives from Thai Express Kitchen, Bar Hutte, The Alchemist, Pho and Moriconi provide a unique insight into their brand history and a first-hand look at life Behind the Quarter.
Viewers meet The Quarter’s Guest Services team for the first time who introduce some of the exclusive services accessible to guests, including ‘DropIt’ handsfree shopping and all the pawfect experiences available for any four-legged visitors.
With the 70th Christmas Number One due to be crowned in little over 24 hours time, bookmaker William Hill can reveal Perfect, by Ed Sheeran, to be the most successful festive chart-topper of the new Millennium.
The singer-songwriter capped a hugely successful 2017 by scoring his first ever Christmas Number One, landing top spot with Perfect. In all, hit-maker Sheeran released six versions of the track, including duets with Beyoncé and Andrea Bocelli.
William Hill, which instituted the now traditional festive flutter on the coveted Christmas Number One back in 1977, has ranked all previous Christmas chart-toppers based on a combination of Spotify plays, first week sales, total sales, weeks at number one and YouTube video views.
And while a number of the 20 tracks analysed barely even mention a snowflake or a bauble, let alone the great man himself – only 12 Number Ones out of the 69 so far mention the festive season – the one thing they do have in common, is that they sold copies by the sleighful.
Sheeran has racked up a staggering 1,910,250,798 Spotify plays, 3,030,169,858 YouTube video views, and combined UK sales to date in excess of 4.1 million.
That is enough to see him finish above X Factor’ winner Alexandra Burke, who raced to Number One in the UK singles chart in 2008, nabbing the coveted Christmas top spot with her cover of Leonard Cohen’s Hallelujah. Burke’s Hallelujah became the fastest-selling single by a female solo artist, with 576,000 copies shifted in its first week.
Shayne Ward, another winner of everyone’s favourite talent show, the X-Factor, debuted at Number One in 2005 with That’s My Goal, and with 742,000 first week sales – the only track to surpass Burke’s Hallelujah – is the third most successful Christmas Number One in the last 20 years.
Burke clocked 18,570,042 YouTube views, with Ward mustering just half of that, but both were dwarfed by Sheeran – 3,030,169,858, and counting – whose track, Perfect, spent six weeks at number one.
Rockabye, by Clean Bandit, is the fourth most successful Christmas Number One of the new Millennium, the dance hit, about a single mother struggling to support her family, fended off stiff competition in 2016, to spend a mammoth nine weeks in top spot.
Fifth is Do They Know It’s Christmas? By Band Aid 20. It remains one of the most iconic charity records of all time and claimed top spot in 2004, two decades after the original, with another clutch of famous faces – not to mention voices – getting together to record a cover version.
Total combined UK sales of 3,820,000 make it the second biggest selling behind Sheeran’s Perfect, but its Spotify plays, first week sales and YouTube views of 9,595,268, make it successful enough, JUST, to make the top five.
Bottom of the pile is He Ain’t Heavy, He’s My Brother, by The Justice Collective, closely followed by all three of the LadBaby efforts to date.
Meanwhile, Nottingham Youtube duo, LadBaby, are at the front of the queue for Santa’s grotto, as William Hill have slashed their odds even further to 1-25 for this year’s Christmas Number One.
The Christmas single on course to win, Sausage Rolls for Everyone, was released last week, featuring two very special celebrity guests and rival Christmas carolers – Ed Sheeran and Sir Elton John.
The single is a rework of Sir Elton and Ed’s recently-released festively named tune Merry Christmas, which is second favourite, 9-1, to land at the top of the Christmas tree.
If successful the fundraising, sausage roll-loving Dad, would make Christmas chart history, joining the Spice Girls and The Beatles as the only music acts to pick up four Christmas Number Ones. In doing so consecutively, they would set a brand new record!
