Category: English

Source: The Conversation – UK – By Ian Williams, Professor of Applied Environmental Science, University of Southampton

The government has recently introduced simpler rules on recycling in England, planning to end the confusion of different types of waste being collected in different postcodes. Scotland and Northern Ireland already operate (or are updating) their own devolved recycling laws that are equivalent to England’s simpler recycling system.

This should also mean the widespread introduction of weekly food waste collections across England and more separation of waste overall.

But at the same time, there’s still some public concern about the main “black bin” rubbish collection shifting away from weekly to more infrequent pickups.

For instance in Northampton, Thanet and South Gloucestershire, residents have recently been protesting over the frequency of their waste collections as well as over confusing changes, bins not being delivered and waste collections not happening on time.

Meanwhile, in Australia, a recent switch by a local council from weekly to fortnightly waste collection attracted criticism from some local residents.

Does the shift work?

Many people across the UK now get their dustbins emptied every two weeks. In some cases the recycling bin is also emptied every two weeks. This is not a cost-cutting gimmick, there’s plenty of evidence that our black bins do not need to be collected every week, and that cutting pickups can result in reduced waste.

This shift to fortnightly collections began through pilot schemes more than 20 years ago. Councils in the UK tested alternate weekly collections in the 2000s. Early research showed people recycle more when services are simple and reliable. Well-designed containers, easy kerbside access and predictable routines drive participation.

Social, cultural and structural factors also shape household recycling behaviour. For instance, if a neighbour recycles regularly this can influence a householder to do the same. Households recycle more and divert more waste from landfill when systems include food caddies.

Targeted service design, including tailoring bin types and sizes, collection schedules, instructions, as well as support where recycling is more difficult (such as in flats), drives higher recycling.

Fortnightly bin collections have reduced amounts of waste when paired with weekly food-waste collection and better recycling. It also lowered greenhouse-gas emissions. Fortnightly “black bin” pickups steer waste prevention and recycling, while weekly food-waste captures organics, cutting landfill methane.

Reducing waste

Over the years councils have tried out changes in rubbish pickups. They added weekly food-waste bins. They expanded recycling. They ran targeted campaigns for flats and vulnerable households. Independent evaluations of pilot schemes showed consistent results: recycling rose, residual waste fell, and costs dropped.

Wales is now second in the world for recycling (behind Austria), with levels around 68%, a global benchmark achieved through consistent collection policy and investment in household services. Scotland comes in at 15th, and England is in 11th position.

Local councils can now point to authoritative research to help make their arguments for change. They can also show savings and emissions reductions. Across the whole UK, I estimate that 289-294 councils (out of 360), including at least 27 (out of 32) councils in Scotland, now collect residual waste fortnightly and recycling on alternating weeks. This approach is now used by growing numbers of authorities.

Cutting costs

By the mid-2020s, more than 80% of English councils had moved to fortnightly or longer residual cycles, with only a minority retaining weekly refuse rounds. These success stories are widely cited in policy reviews. What worked in the UK can be summarised in four ways.

1. Keep food waste weekly. Food is the main source of odour and contamination. Weekly food waste collection removes the biggest barrier to less frequent residual pickup.

2. Expand recycling streams. Offer clear, separate containers for paper, card, glass, plastics and metals. Make recycling easier than throwing things away.

3. Support flats and vulnerable households. Doorstep services must be adapted. Communal bins need management. Extra help must be available for those who cannot manage new routines.

4. Test and communicate. Phase in trials, tell people how much is being recycled and keep in touch with the public. These will build trust. People accept change when they see evidence and feel heard. Cities worldwide face the same pressures: tight budgets, climate targets and the need to divert waste from landfill and incineration. The global stakes are high. Waste systems account for a meaningful share of municipal budgets and of urban greenhouse-gas emissions. Small changes in collection design scale quickly.

Lessons from good policy

The UK experience offers practical lessons for other nations. The shift was not inevitable, but it has delivered three outcomes every city, town or village wants: cost savings, higher recycling and lower emissions. It frees up money for reuse schemes, repair hubs and sorting out infrastructure. It nudges households toward wasting less.

The UK story matters beyond its borders. Cities from Miyazaki, Japan, to Montreal, Canada, and Melbourne, Australia, have been learning from the evidence.

This is more than a bin schedule. It is a policy that reduces waste, lowers emissions and saves public money when paired with strong recycling services. The UK’s evidence-led rollout has created a template that other nations now test. Done right, fortnightly collections reduce waste, save money, cut emissions and change throwaway habits. Done wrong, they inflame communities.

Drawing on two decades of experience this evidence shows how careful design and phased trials turned a technical service change into mainstream policy from Wales to Canada, and why other cities should treat collection design as a strategic lever rather than a political shortcut.

This comes at a time when many local councils face renewed budget pressures and legally binding net-zero targets.

The UK’s experience provides timely, evidence-based options for cities worldwide to help them cut costs. By following the evidence, decision-makers can avoid the pitfalls that inflame communities and instead replicate the safeguards that have delivered measurable benefits.

Ian Williams receives funding from UK Research Councils, including the Engineering and Physical Sciences Research Council’s Impact Acceleration Account.

– ref. Other countries can learn from the UK’s successful shift to fortnightly bin collections – https://theconversation.com/other-countries-can-learn-from-the-uks-successful-shift-to-fortnightly-bin-collections-277576

Source: The Conversation – UK – By Glyn White, Senior Lecturer in 20th-Century Literature and Culture, University of Salford

For many people over the age of 50, the first few bars of an old 1960s song will always prompt a smile. Bring Me Sunshine, adopted by comedians Morecambe and Wise as their theme tune in 1969, came to define the pair who sang it at the end of every show.

May 14 2026 marks the centenary of the birth of Eric Morecambe, “the funny one” to Ernie Wise’s straight man, together regarded as Britain’s pre-eminent comedy double act of the 1960s and 1970s. Recognition of that milestone is boosted by the rediscovery of a lost episode from the first BBC series of The Morecambe and Wise Show, from September 16 1968 – the corporation plans to broadcast it on his century birthday.

Morecambe was then 42 and at the beginning of a BBC run lasting until 1977 that would produce a series of Christmas specials on which the duo’s fame largely rests. Half a century later, these specials are still a feature of the BBC’s Christmas line-up. But it is difficult to convey how much of an institution Morecambe and Wise were in that three-channel 1970s world of television.

In 1999 Queen Elizabeth dedicated the statue of Morecambe on the promenade of his home town, whose name the young Eric Bartholemew adopted. There are more than ten books about the comedian, and the late Victoria Wood wrote and performed in Eric and Ernie (2011) about their early years. The hunt for missing shows that led to the recent discovery has found episodes as far afield as Sierra Leone.

An enduring double act

But why does the affection for Morecambe and Wise endure? As an academic with a specialism in TV comedy, I’m keen to explore Morecambe’s contribution to the continuing fascination with this double act.

The pair were brought together through talent shows and music-hall impresario Jack Hylton in the early 1940s. Initially Wise had the bigger name and the edge in song and dance. The double act had to be paused when they were old enough to be conscripted – Wise into the merchant navy, Morecambe as a miner in Accrington where he experienced a heart murmur, a shadow of what was ahead.

Post-war BBC Radio success led to an unhappy television debut, Running Wild (1954), but the duo were too good to be off screen for long. They became regulars on other series, until hired as the stars of ATV’s Two of a Kind (1961-68). The appearance of the Beatles on the show in 1963, right on the cusp of international stardom, illustrates these two sparky live performers’ fast, funny, irreverent signature style.

When John Lennon tries to make a point about his dad telling him about Morecambe and Wise when he was younger, indicating his height at the time, Eric responds “You’ve only got a little dad, have you?” and everyone dissolves into laughter, including Ernie.

It’s clear that while there was a script, delivered more or less successfully, there is also improvisation catching fellow performers on the hop. When Ernie sets up a joint rendition of Moonlight Bay, Eric storms in wearing a Beatles wig singing lines from their hits. He’s an aggressive, anarchic, decidedly northern spirit.

There was always a slapstick element to their comedy that takes real professionalism to make work, and to roll with it when things goes wrong. For this they drew on their music-hall roots and learned from film performers, too.

Writer Eddie Braben’s Morecambe and Wise Show sketches have them co-habiting like Laurel and Hardy and, like Oliver Hardy, Eric breaks the fourth wall, speaking to the audience directly, usually to highlight his awareness of how badly things are going. Their humour is quintessentially British.

Despite a real desire to break America, and numerous appearances on the hugely popular Ed Sullivan Show, they were not to be part of the “British invasion” of the 1960s. Instead they were regarded with real affection in a drab mid-century Britain seeking a bit of sunshine.

The great and the good flocked to appear on their Christmas specials in musical numbers and plays “wot Ern wrote”. It worked best when the guest brought some gravitas that could be undermined, as with stern classical actress Glenda Jackson, who revealed a real talent for comedy, and newsreader Angela Rippon, who revealed she had legs and an unsuspected ability to dance that is remembered today.

With male celebrities there is often an edge of rivalry. The best-known sketch of the Christmas Specials, from 1971, sees globally renowned conductor André Previn drawn in under false pretences by Ernie who has promised him the chance to work with violinist Yehudi Menuhin, setting up confusions over names. In the end Previn becomes Andrew Preview as Eric destroys Grieg’s Piano Concerto with “all the right notes just not necessarily in the right order”.

Previn managed to hold his own (and keep an admirably straight face) despite being unable to attend scheduled rehearsals, and it is noticeable how much Morecambe claps the other performers at the end. He feeds on live interaction that teeters breathlessly on the brink of collapse. This sketch is lightning in a bottle with Morecambe’s role as conductor of chaos.

But it took its toll. That early heart murmur would turn into near-fatal heart attacks in 1968 and 1979, and a fatal one in 1984, backstage after half a dozen curtain calls at a solo event. Morecambe was just 58, undoubtedly with more to give on many fronts, from comedy to writing and acting.

Watching the famous Breakfast Sketch (1976) used to irritate me, because to my younger self those pancakes weren’t going to be any good with all that eggshell in them, and the oranges weren’t cut into even halves.

But for me now, at 59, Eric and Ernie’s playfulness is clearly about the joy of being alive in the moment. The legacy of Eric Morecambe in entertainment terms is about delivering sunshine: having the ability to make such moments, and to produce them to order. There can never be enough of them.

Glyn White does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

– ref. Eric Morecambe at 100: the beloved British comedian with an anarchic northern spirit – https://theconversation.com/eric-morecambe-at-100-the-beloved-british-comedian-with-an-anarchic-northern-spirit-282547

Source: The Conversation – UK – By Jason R.C. Nurse, Reader in Cyber Security, University of Kent

It’s hard to overstate the impact that artificial intelligence has had since the release of generative AI platforms such as ChatGPT just three years ago. While they have led to countless advances in how we live and work, they have also been at the centre of controversies around domestic and sexual abuse.

The use of the AI tool Grok to remove women’s clothing in images brought the issue of so-called technology-facilitated abuse to the fore. But it’s a problem that predates AI – with Bluetooth trackers, wearable devices, smart speakers, smart glasses and apps all used by abusers to control, harass or stalk their victims.

This abuse has worsened as tech has become more embedded in people’s lives, and as AI advances rapidly. But governments have struggled to make tech companies design systems that minimise misuse, and to hold them accountable when things go wrong.

Our own research has confirmed that technology misuse has increased and that its harms are significant. But governments and the tech sector are doing little to combat it – despite numerous examples of how tech can enable abuse.

Case 1: Smart glasses

The growing availability of smart glasses – which look like normal eyewear but can do many things a smartphone does – has led to reports of secret filming. In some cases, videos were posted online, often attracting degrading and sexually explicit comments.

Meta has said its smart glasses have a light to show when they are recording and anti-tamper tech to make sure the light cannot be covered. But there appear to be workarounds.

In England and Wales, voyeurism legislation focuses on private spaces, and harassment laws do not specifically apply to targeted recording and online distribution. However, the UK Information Commissioner’s Office is investigating Meta after subcontractors were allegedly able to access intimate footage from customers’ glasses. This is in addition to a lawsuit in the US, which alleges Meta violated privacy laws and engaged in false advertising. Meta has said that it takes the protection of data very seriously and that faces are usually blurred out. It also discloses in its UK terms of service the potential for content to be reviewed either by a human or by automation.

Case 2: Bluetooth trackers

Apple’s AirTags, and other devices built for tracking personal items, can be misused to stalk and harass people, particularly women. Apple released updates to AirTags and other trackable tech so that potential victims would be alerted if an unknown device was travelling with them. But for many, this feature should have existed from the outset.

The law in England and Wales is clear that attaching tracker devices to someone without their knowledge is a criminal offence. But despite convictions, the ease of covertly monitoring people using these devices means people continue to be at risk.

Case 3: AI deepfake and ‘nudification’ apps

Apps can now “nudify” people, while AI is increasingly used to make non-consensual deepfake pornography. In January, several instances of xAI’s assistant Grok being used to create sexualised photos of women and minors came to light. All it took to create the images were some simple prompts.

After criticism, xAI decided to limit this feature. But the safeguards appear to apply only to certain jurisdictions and certain users.

In February, the UK government announced legal changes similar to the Take It Down Act in the US, which will require tech platforms in the UK to remove non-consensual intimate images within 48 hours. Failure to do so will result in fines and services being blocked, and the law is likely to be implemented from summer.

Using automated technology known as “hash matching”, victims will only need to report an image once to have it removed from multiple platforms simultaneously. The same images would then be automatically deleted every time anyone attempted to reupload them. Nudification apps and using AI chatbots to create deepfake pornography will also become illegal in the UK.

But there is more to be done. Mitigating risks must be embedded at the design stage to prevent these images being created in the first place. The rise of romantic and sexual chatbots means this has become more urgent.

And beyond deepfakes and nudification, AI can also enable harassment at scale. This includes directly targeting someone with abusive content, or fake images or profiles that impersonate victims for so-called “sextortion” scams.

Challenges ahead

These issues must be prevented with robust guardrails built into these technologies. This is what prioritising user safety should look like, after all. But often, these guardrails have failed. Safety tools are only usually added after public pressure, not built into platforms from the start.

Governments have allowed regulation to fall behind fast-paced developments. Tech companies have grown quickly, but laws and enforcement have not kept up. At the same time, police and legal systems are often under-trained or unclear on how to handle digital harm.

Even where there is regulation, such as the UK’s Online Safety Act, penalties for platforms that allow abuse are often weak or unenforceable. The regulator Ofcom has issued only voluntary guidance to tech companies on how to better protect women and girls on their platforms. Campaigners have called for this to be made mandatory, with clear penalties for companies that do not comply, placing it on a level legal footing with child sexual abuse and terrorism content.

As AI advances, tech companies must prioritise system design that puts user safety first. But until governments enforce real consequences, the tech sector will be able to profit from harm while those using the platforms bear the cost.

Jason R.C. Nurse receives/received funding from The Engineering and Physical Sciences Research Council (EPSRC), The Research Institute for Sociotechnical Cyber Security, The National Cyber Security Centre (NCSC), and the UK Home Office. He is affiliated with Wolfson College, University of Oxford as a Research Member, CybSafe as the Director of Science and Research, and The Royal United Services Institute (RUSI) as an Associate Fellow.

Lisa Sugiura receives funding from Home Office Domestic Abuse Perpetrators Intervention Fund

– ref. From AirTags to AI nudification: the growing toolkit of technology-facilitated abuse – https://theconversation.com/from-airtags-to-ai-nudification-the-growing-toolkit-of-technology-facilitated-abuse-274468

Source: The Conversation – UK – By Richard Youngs, Professor of International and European Politics, University of Warwick

Compounding the alarm triggered by Russia’s 2022 full-scale invasion of Ukraine, the erratic unpredictability of the second Trump administration has made the need for European security autonomy obvious. On a number of occasions over the past year, Donald Trump has loosely intimated that he might leave the Nato defence alliance.

Washington’s recent move to withdraw 5,000 troops from Germany, plus unease over the US’s actions in Iran, have reinforced the imperative of European strategic independence. The US administration announced its planned withdrawal after the German chancellor, Friedrich Merz, criticised Trump’s Middle Eastern adventurism.

European rearmament is well underway. Governments still need to follow through on their promises to increase defence budgets to Nato’s new 5% of GDP target. But in 2025, European Nato members and Canada spent US$574 billion (£422 billion) on defence – an increase of nearly 20% on the previous year. This was the sharpest annual rise for 70 years.

The security debate should now move into a new phase in which European governments grasp the complex political implications of rearmament. These are gradually becoming apparent. Examples include a sharper trade-off between spending on defence and social programmes, and the prospect of Germany gaining military superiority as well as economic dominance.

There is also the danger of rightwing populist parties taking power with hugely increased military arsenals. Such parties are currently leading polls in France, Germany, the UK and several other countries, on agendas that sit uneasily with longstanding European security cooperation.

European militarisation adds to the eye-watering military build-up globally, which is increasing the risk of major conflict. There is also the harmful environmental impact of rearmament, and the threat of over-militarisation crowding out Europe’s focus on non-military security – an approach rooted in social development and conflict prevention.

These challenges show that rearmament represents a foundational shift for the European order. Simply grafting this defence build-up on to unreformed EU and Nato structures is likely to create new imbalances.

The EU risks losing its value as a peace project if it morphs into a security union without a more balanced and comprehensive political settlement.

Addressing the consequences

Concerns are rising in several European countries about the need to embed and constrain future German military power within a more deeply integrated EU. Calls for a “European army” are resurfacing, most recently by the Spanish government – but still without political precision.

Defence spending is growing not just through national governments, but EU-level instruments that entail deeper collective security. Many European governments are pushing towards Nordic-style, whole-of-society security in which military and civilian resources mobilise in unison. The EU’s Preparedness Union Strategy, introduced in 2025, is aimed at this too.

Such considerations show that a securitised Europe must be underpinned by continent-wide political debate and channels of accountablity. As citizens are asked to mobilise around full-spectrum defence, they need a greater say in security policies. They need a voice in the trade-offs that higher defence spending will require, and how to manage issues such as Germany’s incipient military predominance.

However, the process of rearmament is currently being carried out in a way that reinforces the opaque, crisis-mode features of EU decision-making that have nourished illiberal populist parties. Europe will struggle to legitimise its security turn without rivitalising its collective political system in ways that provide stronger and more active societal input.

European powers are currently seeking to act more assertively in defence of their immediate geopolitical interests. They are doing so while not entirely jettisoning the liberal-order principles of rules-based cooperation and openness.

But they are struggling to inject this combination with clear, precise content. European governments have not, together, defined a common position on how far European rearmament should be used to project sharper-edged power externally, in addition to dissuading aggression against European territory.

European security deployments and conflict prevention elsewhere in the world have retrenched in recent years. The withdrawal of EU military forces from Africa’s Sahel region is perhaps the most notable example. It is unclear whether the current security turn aims to reverse this trend, or move further in the same direction.

Rearmament also raises questions about the organisational structure of the European order. Security dynamics are altering power balances and the relationship between different regional bodies. They are dragging the UK back into European affairs, for example, and prompting talk of new, flexible forms of alliance across the continent.

Upgrading European burden-sharing and coordination within Nato is overdue. But the alliance is unlikely to suffice as a structural, ordering principle for post-Trump security autonomy. Other formats will be needed to allow greater thematic and geographic adaptability.

Discussions took place on defence and security matters at the European Political Community summit in Armenia on May 4. It involved not only EU member states but the UK and other non-EU European powers. Recent European coalition efforts covering Ukrainian security and navigation in the Strait of Hormuz may herald a trend towards functional and shifting clusters of states.

Security debates do not neatly match the EU’s economic and regulatory space – and this invites reflection on innovative formats. Excluded from EU security plans, the British government especially needs to be ready with proactive ideas that contribute to structural reordering, well beyond negotiations of the current EU-UK reset.

As the EU finalises its new security strategy and the UK moves forward with implementing its strategic defence review, European governments need to address the political ramifications of rearmament. These present harder, more structural challenges than hiking defence budgets – but currently, governments are pushing them down the road.

Until these challenges are resolved, European rearmament will rest on shaky foundations, and generate many difficulties in its wake.

Richard Youngs receives funding from several EU research projects.

– ref. Europe is rearming itself without addressing the political consequences – https://theconversation.com/europe-is-rearming-itself-without-addressing-the-political-consequences-282516

Source: The Conversation – UK – By Paul Hough, Lecturer Sport and Exercise Physiology, University of Westminster

While some people can spring out of bed at six in the morning and go straight into their day, others prefer to wake up later as they’re most productive in the afternoon or evening. This difference is due to your chronotype – the biological tendency to prefer certain times of day for sleep, waking and activity.

But these aren’t the only factors affected by your chronotype. A growing body of research also suggests that your chronotype can affect the benefits you see from exercise.

People who naturally rise early and feel sharpest in the morning are “early chronotypes”, whereas those who prefer to wake later and function better in the afternoon or evening are “late chronotypes”. People who fall in between are “intermediate chronotypes”.

Your chronotype is determined by your circadian rhythms – the body’s natural daily cycles that repeat around every 24 hours. Although these are strongly influenced by our environment, they function even without external cues such as daylight and food. These rhythms affect our physiology, behaviour and health.

Our circadian rhythms are controlled by the body’s circadian system, which is made up of tiny biological clocks composed of proteins, which are found in organs and tissues. These clocks rely on genes that help coordinate when different processes happen, such as when we feel alert or sleepy.

The circadian system also influences many other bodily functions, including blood pressure, heart rate, blood sugar regulation and blood vessel function. As these factors are also affected by physical activity, this may explain why aligning your workouts to your natural chronotype can be beneficial.

Some studies support this, suggesting that the time of day people exercise can influence health outcomes – including cardiovascular fitness and reducing the risk of cardiovascular disease, obesity and some cancers.

However, as these were observational studies (which only show associations rather than cause and effect), they can’t definitively prove that the findings were solely caused by the timing of the exercise.

But a recent randomised controlled trial has investigated whether aligning workouts with chronotype could enhance the benefits of exercise. The researchers specifically looked at people who were at risk of cardiovascular disease.

Participants were grouped according to their chronotype, which was measured using a specialist questionnaire. Morning types exercised between 8–11am and evening types exercised between 6-9pm. A third group exercised at the opposite time to their chronotype (morning types in the evening and evening types in the morning).

Participants whose exercise was aligned with their chronotype experienced greater improvements in blood pressure, aerobic fitness, blood glucose, cholesterol and sleep than participants whose training times were misaligned with their chronotype.

But though these improvements show that timing exercise to your chronotype can enhance its health benefits, there are a couple of important nuances.

Even the group that exercised at the supposedly wrong time still experienced health benefits, showing that exercise is beneficial even when it doesn’t align with your chronotype. The study also did not include intermediate chronotypes, who make up around 60% of the adult population. For these people, the timing of exercise may be less important.

Based on the available evidence, exercise timing appears to be a meaningful consideration, particularly for people who are strong morning or evening chronotypes.

Beyond your chronotype

So how do you know your chronotype?

Most people have an intuitive sense of this based on when they naturally prefer to sleep and wake. However, work schedules and care-giving responsibilities often force us into routines that conflict with our chronotype. Over time, this makes it harder to be sure of your chronotype.

For this reason, researchers developed a questionnaire to help you determine your chronotype. The 19 questions include what time you feel you’re at your peak and how easy you find it to wake up in the morning.

Once you have a clearer sense of your chronotype, you can start thinking about when to schedule your training.

However, chronotype isn’t the only factor that can affect training and how you respond to exercise. This is good news for those who may not be able to align workouts with their chronotype.

For instance, body temperature usually peaks in the afternoon regardless of chronotype, which enhances muscle function. This is why strength, speed and coordination tends to be best in the afternoon, making it a prime window for resistance training and technical practice for most people.

Habitual training time can also shift performance over time as the body adapts to the time you regularly train. So even if you’re naturally a night owl, consistent morning training may eventually make you perform better at that time.

Another critical factor to consider when deciding when to workout is sleep.

If you haven’t slept well the night before, research suggests it’s better to exercise earlier in the day, regardless of your chronotype. This is because the drive to sleep, known as “sleep pressure”, builds steadily from the moment you wake up and peaks just before you fall asleep. By evening, growing sleep pressure makes exercise feel harder and can impair your performance.

Exercising late in the evening can also reduce sleep quality, particularly when the session is intense. As a general rule, leave at least a two-hour gap between exercise and bedtime.

There’s no single best time to exercise that works for everyone. While the evidence on the long-term health benefits of matching exercise time to chronotype is growing, some principles apply broadly.

Peak performance varies by chronotype, and matching your workout time to yours may help you train harder and achieve better health benefits. However, any exercise is better than none – regardless of timing.

If you’re a night owl but can only train in the morning, a warm-up is essential. Wear extra clothing and start with 10-15 minutes of light aerobic activity to gradually increase body temperature and increase alertness.

If evenings are your only option, opt for moderate or low-intensity activities (such as yoga or a jog) to avoid disrupting sleep.

Paul Hough does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

– ref. Are you exercising at the wrong time? How your body clock can affect your workouts – https://theconversation.com/are-you-exercising-at-the-wrong-time-how-your-body-clock-can-affect-your-workouts-282297