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Source: The Conversation (Au and NZ) – By Gordon Waddington, AIS Professor of Sports Medicine Research, University of Canberra

Growing older has plenty of upsides – but achy joints is not one of them.

As we age, the joints that once handled every bend and fall start to weaken. This is because the amount of cartilage, a tough but flexible kind of connective tissue, and fluid in your joints decreases over time.

This may lead some people to avoid activities such as exercise. But with the right approach, exercise can actually help protect your joints.

Let’s dive into the science.

Why joints matter

Each joint is cushioned by articular cartilage, a type of specialised tissue that covers the ends of bones. This cartilage protects the joints and creates a smooth surface for motion.

A thick liquid known as synovial fluid also helps lubricate your knees, hips and shoulders. It does this by reducing friction between your cartilage and joints. Synovial fluid also supplies cartilage with key nutrients.

However, cartilage isn’t very good at repairing itself. This is partly because it doesn’t have its own blood supply.

The gradual breakdown of cartilage is known as osteoarthritis, a condition which affects more than 500 million people worldwide. People with osteoarthritis often feel the most pain in weight-bearing joints such as the knees, hips and spine.

How exercise impacts your joints

The body distributes synovial fluid through motion. So exercise helps gets this fluid, and the nutrients it contains, to cartilage.

Meanwhile, muscles around your joints act as shock absorbers. So strengthening your muscles, including through exercises such as weightlifting, helps to reduce the pressure placed on your joints. Research suggests strength exercises targeting the quadriceps, a group of muscles at the front of the thigh, are particularly effective at reducing joint pain.

A landmark Cochrane review assessed all the relevant evidence looking at the effect of exercise on osteoarthritis. It found exercise reduces pain and improves function in people with knee osteoarthritis. It also showed exercise has a similar impact as anti-inflammatory drugs, but without the same side effects.

Exercise may also help maintain proprioception, the body’s ability to sense its own position and movement. However, proprioception declines with age. So as you get older, your brain is less able to register these signals and may cause your joints to bear weight unevenly. This wears down your joints quicker.

However, exercising on varied and even unstable surfaces can reduce this wear-and-tear process. It forces your ankle, knee and hip joints to quickly adjust their movements, keeping them engaged and flexible.

What about low-impact exercise?

Low-impact exercise refers to exercises where you keep at least one foot on the ground, or support the body in some other way. This kind of exercise reduces the amount of weight and force placed on joints.

Examples of low-impact exercise include swimming and water aerobics. Both involve being suspended in water, which can support up to 90% of your body weight. Cycling may also be beneficial for your joints, particularly your knees.

Tai chi, a gentle form of exercise based on gentle movements and breathing techniques, is another option. Research suggests it may be as effective as physical therapy for people with knee osteoarthritis. Yoga can also help strengthen the muscles around your joints and improve your overall flexibility.

Walking deserves a special mention. Walking on uneven terrain, such as on grass, gravel or bush trails, can help maintain proprioception. One 2026 study found unstable surface training significantly improves postural control, or the ability to remain stable, in older adults.

Another systematic review found exercises which challenged participants’ balance reduced fall rates by roughly 23%. This is important, given falls are the leading cause of injury-related death in adults over 65.

I’ve never done low-impact exercise. How can I start?

Here are three tips to make low-impact exercise as safe and effective as possible.

1. Start small

You don’t need any fancy equipment to start. Where possible, opt to walk on uneven surfaces, such as grass, sand or gravel, instead of pavement. Even ten minutes walking across a park lawn will improve your joint movement.

You can also practise standing on one leg, for example while brushing your teeth. It’s best to start on firm ground first, aiming to stand on each leg for 30 seconds. You can then progress to standing on a folded towel or foam pad. Importantly, you should master each task or level of difficulty before advancing.

2. Use support

Safety is paramount. Always perform low-impact exercises near something you can hold for support, such as a park bench or bathroom vanity. If you’re walking for exercise, walking poles are an excellent option. Importantly, never exercise on unstable surfaces when you’re tired.

3. Get advice

No exercise is risk-free. For example, holding a yoga pose beyond your range of motion may injure your lower back, shoulders or knees. Doing deep squats or lunges with poor form can put unnecessary strain on your knee joint.

So before you start, speak to a certified exercise physiologist or physiotherapist. They can help you design a tailored exercise program.

The bottom line

Our joints are subject to the inevitable wear-and-tear of age, but low-impact exercise can help. So it’s worth trying, no matter how young or old you are.

– ref. What exercises will keep my ageing joints healthy? – https://theconversation.com/what-exercises-will-keep-my-ageing-joints-healthy-277975

Evening Report: https://eveningreport.nz/2026/03/31/what-exercises-will-keep-my-ageing-joints-healthy-277975/

Source: The Conversation (Au and NZ) – By Steve Turton, Adjunct Professor of Environmental Geography, CQUniversity Australia

The apocalyptic red skies in Western Australia have generated considerable international media attention. Crimson dust whipped up by the strong outer winds of Severe Tropical Cyclone Narelle created this unusual phenomenon.

Spectacular weather events like this are not common in northwest Australia. They occur under very specific environmental conditions. Most of the tropical cyclones hitting this arid region don’t cause red skies. Mega dust storms which do change the colour of the sky often take place during prolonged droughts. Perhaps the most memorable storm traversed over Melbourne on 8 February 1983, turning the sky red-brown and later pitch black.

So what caused Cyclone Narelle’s dust storm and why was the sky so vividly red? Four factors came together to create these conditions: a very dry and exposed landscape with red soils, a lack of preceding rain, very strong winds ahead of the rain bands from the cyclone, and a particular wind direction.

Why was the dust storm so spectacular?

Australia’s northwest is one of just a few places in the world where tropical cyclones affect an otherwise arid desert climate. Other locations include the Arabian Peninsula and semi-arid parts of India and Pakistan. These dry regions have very little natural vegetation to protect fragile soils from cyclonic winds. In the northwest of WA, the iron-rich soils which attract many big mining companies also give the region its exceptional red appearance.

According to the Bureau of Meteorology, in the six weeks prior to Cyclone Narelle, the greater northwest region had experienced 10-50 mm of rainfall and the barren landscape was very dry. This was a crucial factor behind the size and magnitude of the red-tinged dust storm.

In the Southern Hemisphere, tropical cyclones rotate in a clockwise direction due to the “Coriolis Force”, which applies movement on rotating objects. This explains how the dust storm developed. Strong winds to the south of the cyclone’s eye were coming from the northeast to southeast direction, and hence off the dry landscape.

After tracking in a southerly direction, close to the North West Cape of WA, Narelle eventually crossed the coast near Coral Bay and headed inland, where it weakened.

Narelle’s large area of gale-force winds extended 200-260 kilometres from the centre. These very strong winds in the southwest area of the cyclone blew across the dry Pilbara landscape, picking up fine red sediments ahead of the bands of rain and transporting them westwards. These blood-red dust storms hit coastal towns in the Gasgoyne and Pilbara regions.

The large, flat terrain of the Pilbara would also have created a long wind “fetch” (the distance the wind blows over open terrain). This would have picked up greater numbers of dust particles.

As the cyclone moved through, humidity increased rapidly, followed by dense cloud and finally heavy rain. This is why the apocalyptic dust was short lived – it was washed out of the atmosphere and back to earth.

Why was the sky so red?

The Pilbara’s deep red soils are rich in iron oxides. These soils form the basis of the multi-billion dollar iron ore mining industry.

Understanding the physics of the atmosphere is important. Airborne dust particles scatter shorter wavelengths (blue and green light) more effectively. Longer wavelengths (red and orange light) pass through or dominate what reaches your eyes. The red soil particles made the light an even deeper shade of red. Hence, the sky appeared deep orange red, or even blood coloured.

Due to the right mix of environmental conditions, the Narelle dust storm involved a very high dust concentration, thick enough to significantly filter and tint all incoming sunlight. This created the Mars-like or “apocalyptic” appearance. Cyclone Narelle also approached the North West Cape in the early morning, when sunlight has to travel through more atmosphere. This meant more scattering occurred and made the red tones even stronger.

Mega dust storms are a regular feature during prolonged droughts in central, southern and eastern Australia. A striking example was the “Red Dawn” dust storm in Sydney on 23 September 2009. Residents woke to an eerie red dawn due to a huge dust cloud.

Huge dust storms like this are usually produced by strong cold fronts and severe thunderstorms that force fine sediment particles up into the atmosphere. These particles are typically moved towards the east, even making their way into the upper levels of the troposphere. Occasionally the dust is deposited as far away as the Southern Alps of Aotearoa/New Zealand.

Spectacular weather events such as this stand out on the global stage. A rare combination of the Pilbara’s exceptionally red soils, cyclonic winds from the right direction and perfect pre-rain timing allowed atmospheric dust to build to very high concentrations. Certainly a feast for the eyes and record books.

– ref. What caused the blood red skies in Western Australia? A weather expert explains – https://theconversation.com/what-caused-the-blood-red-skies-in-western-australia-a-weather-expert-explains-279557

Evening Report: https://eveningreport.nz/2026/03/31/what-caused-the-blood-red-skies-in-western-australia-a-weather-expert-explains-279557/

Source: The Conversation (Au and NZ) – By Flavio Macau, Associate Dean – School of Business and Law, Edith Cowan University

If you’d never heard of the Strait of Hormuz before, you probably have by now. Iran’s effective closure of the waterway, which usually carries about 20% of the world’s oil and gas, has put severe pressure on the global economy.

Now, some analysts are warning a new flashpoint could emerge: the Bab el-Mandeb Strait.

That’s because on March 28, the Houthis, a military group that controls large parts of northern Yemen and is aligned with Iran, entered the war, launching missiles towards Israel for the first time since the war with Iran began.

Yemen is situated on one side of the strait, and the Houthis have previously attacked shipping in the Red Sea, causing major disruption in late 2023 and 2024.

Bloomberg now reports Iran has approached the Houthis to prepare for a similar campaign.

Here’s why all eyes will be back on the Houthis, Bab el-Mandeb and the Red Sea, and what disruption of a second major chokepoint could mean for the world economy.

What is the Bab el-Mandeb Strait?

The Bab el-Mandeb Strait is about 30 kilometres wide at its narrowest point. It is situated between Yemen on the Arabian Peninsula to the northeast and Eritrea and Djibouti in Africa on the west.

Its name literally means “Gate of Tears” in Arabic, after its famously treacherous sailing conditions.

It has become so important because, along with the Suez Canal in Egypt, it allows ships to transit directly between the Mediterranean Sea and the Indian Ocean by passing through the Red Sea and the Gulf of Aden.

Before the Suez Canal’s opening in the 19th century, ships had to travel all the way around the southern tip of Africa to join these two points.

An oil tanker leaving Saudi Arabia to go to the Netherlands, for example, only has to travel 12,000 kilometres if it goes via the Red Sea, compared with more than 20,000 kilometres going south around Africa.

As you’d expect, that’s much faster too. According to the US Energy Information Administration (EIA), a trip between the Arabian Sea and the Netherlands that takes 34 days the long way around is shortened to just 19 days.

What passes through it?

In normal times, as much as 14% of global maritime trade goes through the Bab el-Mandeb Strait.

Detailed data on what passes through the Bab el-Mandeb Strait is somewhat limited. But fossil fuels are a major component.

The International Energy Agency (IEA) estimates that in 2025 about 4.2 million barrels of crude oil and petroleum liquids crossed the Bab al-Mandeb Strait per day. That’s about 5% of global production.

Given most ships use the Suez Canal as well, official data from the Suez Canal Authority allow us to paint a detailed picture of Red Sea shipping.

In the final quarter of 2025, about 40% of the 3,426 ships passing through the Suez Canal transported fossil fuels: (1,330 oil tankers, 88 liquefied natural gas (LNG) ships).

Bulk and general cargo made up another 40% (1,339 ships), typically transporting agricultural commodities such as corn, wheat and soybeans, and also coal and iron ore. Container ships made about 13% of the traffic (459 ships).

Notably, total traffic through the Red Sea has declined considerably since Houthi attacks on shipping in late 2023 and 2024, even though these attacks have largely stopped.

Can the strait be closed?

The Bab el-Mandeb Strait can’t be “closed” entirely. Its narrowest point is still a considerably wide waterway. And unlike the Strait of Hormuz, the Bab el-Mandeb Strait is not a “cul-de-sac”, where the passage is closed at one end with only one way out. Ships can still exit to the Mediterranean via the Suez Canal.

That’s little comfort for those bound for Asia, which would then have to round Africa to do so, adding weeks to the journey.

Notably, Saudi Arabia had already built a “Plan B” to avoid the Strait of Hormuz, called the East-West pipeline. This pipeline connects Abqaiq in the north with Yanbu on the Red Sea, and had already begun pumping oil at almost full capacity in response to the conflict.

But oil bound for Asia from this new exit point still has to pass through Bab el-Mandeb to avoid the long way around, meaning it could be disrupted.

We’ve been here before

To get a sense of how the Houthis could disrupt shipping again, we can look to the most recent Red Sea crisis.

According to the International Maritime Organization (IMO), 67 incidents were recorded between November 2023 and September 2024. Some ships only suffered minor equipment damage. But others faced severe fires, flooding and structural damage after being hit by missiles or drones.

However, there have been relatively few attacks since 2024. And the strait was never totally “closed” per se: some ships continued to pass through throughout the crisis.

Read more: Today’s global economy runs on standardized shipping containers, as the Ever Given fiasco illustrates

The mere threat of attacks

These same tactics would probably apply today. But for shipping companies, the mere threat of attacks may be enough to slow or restrict shipping. There are significant risks to civilian crew, who face a threat to life.

Adding to this, insurance costs could become prohibitive enough to close the route in practical terms. Back in 2024, insurance costs were about 0.6% of the value of the cargo on a ship. After the Red Sea crisis, this rose as high as 2%.

The effective closure of both the Strait of Hormuz and Bab el-Mandeb at the same time would be severely disruptive to global supply chains and the global economy.

– ref. Why a second global shipping chokepoint could soon live up to its name as the ‘Gate of Tears’ – https://theconversation.com/why-a-second-global-shipping-chokepoint-could-soon-live-up-to-its-name-as-the-gate-of-tears-279548

Evening Report: https://eveningreport.nz/2026/03/31/why-a-second-global-shipping-chokepoint-could-soon-live-up-to-its-name-as-the-gate-of-tears-279548/