The invention of quantum computers poses a global threat to internet security. This is because they have the processing power necessary to break the majority of the encryption algorithms that currently protect most of the worlds data. They achieve this by using quantum physics to perform a lot more efficiently than traditional supercomputers.

Before you panic, its worth noting that, as it stands, quantum computers are only being used for research purposes, so youre unlikely to find one outside of a research center, such as a university, research lab, or supercomputer center. But experts are predicting that at some point in the next five years, this will change and quantum computers will start being used to break the encryption that has, up until now, kept most of the sensitive data on the internet from being hacked. This event is referred to as Q-day.

When this happens, everything from photos, private emails, and medical records to government files, business documents, and banking details will be vulnerable. So its likely to have huge and far-reaching consequences, causing political, financial, and social chaos around the world. It will also make it much easier to scam unsuspecting victims, as hackers will be able to use private details to make phishing scams a lot more believable.

Thankfully, there is a way you can protect your data from Q-day. Cyber security experts have already developed a range of post-quantum algorithms that will offer sufficient data protection against quantum computers. This level of security is available now to anyone. All you need to do is sign up for a VPN with post-quantum encryption.

Well use this article to explain the risks in much more detail and recommend VPNs you can get right now that already come future-proofed with robust post-quantum protection. So read on to learn all you need to know.

At the moment, your data should be fairly secure, particularly if you use a reputable VPN to encrypt your traffic. However, it might not stay that way for long, as quantum computers pose a significant cyber security threat to most online data. This is because these machines use quantum physics to make their computations infinitely more efficient than those of a traditional supercomputer.

Referred to as Q-day, experts are predicting that this day will happen at some point in the next five years. So while your data is probably safe for the time being, it probably wont be secure once Q-day happens.

Upgrade your life with a daily dose of the biggest tech news, lifestyle hacks and our curated analysis. Be the first to know about cutting-edge gadgets and the hottest deals.

If you rely on traditional forms of encryption, Q-day will jeopardize all your online information. This includes everything from your documents, photos, and emails to your banking details, work documents, and your internet search history.

However, its important to know that your data doesnt have to be compromised. There are already post-quantum algorithms to protect against attacks from quantum computers. You can get this level of security today by signing up to a VPN that offers post-quantum encryption. Weve recommended our favorite picks further down the page.

While Q-day cant be prevented as such, given that quantum computers will become more powerful and more widely used, the impact of it can be dramatically reduced. To achieve this, experts have been working on post-quantum encryption. As the name suggests, this is a form of cryptography thats powerful enough to protect against hacks from quantum computers.

Q-day is predicted to happen at some point in the next five years. So, while the threat isnt necessarily imminent, its a very sensible idea to prepare for Q-day by securing your data with quantum-resistant encryption. This type of security is already available from a select number of VPN providers, so you can safeguard your data from today.

There are several different types of post-quantum algorithms that can protect your data from quantum computers and prevent your data from Q-day.

The best thing you can do to protect your data from quantum computer attacks that will happen on Q-day and beyond is to use a VPN that comes with post-quantum encryption. These algorithms have been specifically designed to be unbreakable, even by quantum computers, meaning that they can give the required level of protection to guard against Q-day.

But its important to note that not all VPNs (even the best VPNs) offer post-quantum protection. In fact, the majority of providers havent yet built this into their protocols. So even if you use a VPN, its quite possible your data will be vulnerable to attack by quantum computers.

Q-day is predicted to happen at some point in the next five years. So while the threat might not be immediate, its important to protect your data against Q-day, as we dont yet know when its going to happen. So the most prudent thing you can do is sign up for a VPN that offers post-quantum encryption. This is especially important if youre looking to save money by signing up for a long-term subscription. That way, no matter when Q-day happens, your data will be protected.

As we mentioned, there are a select number of VPNs with post-quantum encryption that will future-proof your cyber security. Here, weve compiled a list of reputable ones that will keep your data safe from Q-day. Well also explain what type of encryption each VPN uses to help you make an informed choice.

If youve read any of our other VPN guides, youll be used to seeing ExpressVPNs name being mentioned as one of the very best VPNs. This is largely because of its ability to deliver market-leading security, along with fast speeds, and a great user experience. But, unlike a lot of its direct competitors, ExpressVPN stands out by offering quantum-resistant encryption, thereby giving users much more sophisticated protection than youd find on most other providers.

As with most VPNs, ExpressVPN uses AES 256-bit encryption, which is sufficient to protect against attacks from classical computers. But it also goes a step further with its very own open-source Lightway protocol, which has built-in post-quantum algorithms. These are too powerful to be broken by quantum computers.

If this isnt enough to put your mind at ease, the Lightway protocol has undergone independent auditing twice in the last couple of years by Cure53. It passed both with flying colors, therefore proving that its every bit as secure as ExpressVPN has claimed.

You might be concerned that such sophisticated encryption might slow down any traffic using the Lightway protocol. But actually, it performed really well in our speed tests, coming in at 410 Mbps. This speed will be more than fast enough for anything youd want to do online, including streaming, online gaming, and video editing.

But the Lightway protocol isnt the only reason why ExpressVPN comes so highly recommended. It also delivers everything else you could want from a VPN, including the ability to unblock region-restricted content with ease, as well as helpful customer support, and a fleet of strong servers.

QSTVPN has integrated post-quantum encryption into its VPN connections to protect user data from quantum computers, as well as classical computers. So its a great choice if youre looking to keep your data safe now and into the future.

Despite its additional security, QSTVPN delivers fast and reliable speeds that will lead to a smooth online experience.

If youre concerned about cyber security in a post-Q-day world, QAL VPN could be the perfect solution to protect your business from hackers. It offers a number of post-quantum algorithms to provide plenty of protection against quantum machines. The provider utilizes three lattice-based algorithms, as well as its SPHINCS+ cryptography, which uses hash-based functions. So its definitely one of the most future-proofed business options around.

However, because its a VPN designed for large businesses, its probably not the ideal solution if you want one for individual use. But if youre looking for something to protect your organization from the ramifications of Q-day, it could be the ideal choice for you.

If youre primarily a desktop user, Mullvad will provide you with sophisticated post-quantum encryption for your Windows, MAC, or Linux machine. It does this by incorporating quantum-resistant tunnels in all its WireGuard protocols for its desktop app with Kyber and Classic McEliece post-quantum algorithms.

If youre concerned about leaving your other devices vulnerable, dont worry because Mullvad is already working on rolling out this level of security for its iOS and Android apps. Customers signing up for a Mullvad subscription should have post-quantum protection across all their devices long before Q-day happens.

Mullvads encryption shares a secret in a way thats too sophisticated for a quantum computer to be able to decipher. Once this has been shared, that tunnel will be disconnected and a new one will be opened with the new shared secret.

You wont go far wrong with Mullvad as your VPN provider because, in addition to its post-quantum algorithms, it also delivers fast speeds and total customer anonymity.

Windscribe is a strong VPN with plenty of security features, fast speeds, and content-unblocking capabilities. On top of this, it also uses the WireGuard protocol to generate unique pre-shared keys for each user that are quantum-resistant.

Even if a quantum computer were able to decrypt these keys, which is extremely unlikely, it would be unable to interpret the traffic. Therefore, it will keep your data hidden from any hacks past Q-day.

Quantum computers pose a potentially catastrophic threat to online security. Once these machines are powerful enough and begin being used outside of research labs, they will have the power and the capability to break the encryption that protects most of the data on the internet. This event is known as Q-day and experts are predicting that this could happen at any time in the next five years.

Luckily, there are already some post-quantum algorithms that are strong enough to protect your data against this threat. All you need to do is sign up for a VPN that offers this level of security, such as ExpressVPN, Windscribe, or Mullvad.

Post-quantum encryption is a form of cyber security thats powerful enough to protect your data from attacks by quantum computers. There are a few different types of post-quantum cryptography that are currently available, such as lattice-based, hash-based, and code-based algorithms. If you want this level of protection, use a VPN that has built it into its protocols, such as Mullvad, ExpressVPN, or Windscribe.

Although quantum computers dont currently pose a security threat, as theyre only being used in research labs right now, there will come a day when theyre strong enough to break most of the worlds encryption.

Referred to as Q-day, this event will wreak havoc across the world and could effectively render VPNs obsolete, as theyll no longer be able to protect user data. That is unless VPNs incorporate post-quantum encryption into their protocols. Some VPNs have already done this, such as ExpressVPN, Mullvad, and Windscribe. If other providers follow suit, quantum computers wont be able to decrypt the protection offered, meaning that they can no longer pose a threat to VPNs.

Continued here:

Your data could be leaked in five years - here's why - Tom's Guide

In the fast-paced world of wearables, picking the perfect smartwatch can feel like deciphering a complex code. Don't worry, this guide is your decoder ring! We'll unveil the secrets to navigating the ever-expanding selection of smartwatches, ensuring you choose the one that seamlessly integrates with your life. Fitness fanatics will discover how to prioritize features like GPS and advanced metrics. Health-conscious users can explore options for in-depth sleep tracking and blood oxygen monitoring.

We'll even guide you through compatibility with your phone's operating system, ensuring a frustration-free connection. Beyond functionality, we'll delve into battery life and design aesthetics, helping you find a watch that complements your style and keeps up with your needs. By the end of this comprehensive guide, you'll be a smartwatch savant, ready to decide the perfect timepiece to elevate your productivity and well-being.

Read LessRead More

The smartwatch world is overflowing with options, each carrying a unique set of features. To pick the ideal one for your wrist, prioritize these key points:

Compatibility: This is rule number one to ensure seamless pairing with your phone. Smartwatches typically work with either Android or iOS, and some offer compatibility with both. This solely depends on the brand of smartwatch, like WearOS watches works with iOS but the experience is limited. Similarly, Apple watches are not compatible with Android smartphones. Before buying a smartwatch, make sure to check its compatibility with your smartphone.

Style and comfort: Look for options with different watch faces, customizable bands, and designs that suit your taste. Comfort is crucial, so choose a watch with a lightweight and breathable band that sits comfortably on your wrist.

Smart functionality: Smartwatches are all about convenience! Look for features like call and text notifications, allowing you to stay connected without whipping out your phone. NFC (Near Field Communication) enables contactless payments, perfect for quick purchases on the go. Music control from your wrist is another bonus, letting you manage your tunes without reaching for your phone.

Health racking: Beyond fitness, many smartwatches cater to the health-conscious. Look for features like sleep tracking to analyse your sleep patterns and offer insights for better sleep hygiene. Blood oxygen monitoring (SpO2) is another valuable feature for tracking your oxygen levels, particularly useful for those with respiratory concerns.

When selecting a smartwatch for health, several key features can make a significant difference in monitoring and improving your well-being. Firstly, consider the accuracy and variety of health sensors. Look for watches with heart rate monitors, which can provide real-time data and help track your resting and active heart rates. Also, consider watches with SpO2 sensors for monitoring blood oxygen levels, especially useful during sleep or intense workouts.

Look for watches with comprehensive activity tracking. These should include step counting, distance tracking, and calorie burn estimation. Some watches offer more advanced features like automatic workout detection and guided breathing exercises, which can be beneficial for stress management.

Sleep tracking is also crucial for overall health. Look for watches that can analyse your sleep patterns, including the duration of different sleep stages (light, deep, REM) and provide insights for improving sleep quality.

When buying a smartwatch, there are several smart features to consider that can enhance your overall experience and productivity. Firstly, look for watches with robust notification systems. These should allow you to receive and interact with notifications from your smartphone, including calls, messages, and app alerts, directly on your wrist. This feature can help you stay connected without having to constantly check your phone.

Secondly, consider watches with voice assistant integration. This allows you to use voice commands to perform tasks like setting reminders, sending messages, or controlling smart home devices, making your smartwatch a convenient hands-free assistant.

Lastly, look for watches with NFC for contactless payments. This feature enables you to make payments using your watch, which can be convenient when you're on the go and don't want to carry cash or cards. This feature works on very few smartwatches for now and very few stores accepts it.

Also read: Best smartwatches with heart rate monitoring: Top 10 options to consider

The Apple Watch Series 8 Smart Watch is a powerful health companion with advanced sensors for better health insights. It features new safety functions like Crash Detection and Fall Detection, along with Emergency SOS. The Always-On Retina display ensures readability at all times. Easily customizable with various sizes, materials, and straps. It offers innovative health features such as temperature sensing for women's health, blood oxygen monitoring, ECG, and sleep stage tracking. Seamlessly compatible with Apple devices for tasks like unlocking Mac and finding devices. Requires iPhone 8 or later with the latest iOS version.

Size: 45 mm

Case Material: Midnight Aluminium

Band Material: Midnight Sport Band

Display: Always-On Retina Display

Health Features: Blood Oxygen & ECG Apps, Sleep Stages Tracking

Compatibility: iPhone 8 or later with latest iOS version

Apple watch is one of the most refined smartwatch to buy if you own apple devices. Amazon users are praising the watch experience including the design, build quality and features. Battery life is something that is not satisfactory for a smartwatch.

The Samsung Galaxy Watch6 offers cutting-edge features for health monitoring and convenience. It introduces BP & ECG tracking, allowing you to monitor your well-being directly from your wrist. This watch also supports contactless secure payments through Samsung Wallet. Its premium design includes Sapphire Crystal Glass and Armor Aluminum Dial, along with IP68/5ATM water and dust resistance. The watch features advanced sleep tracking and personalized heart rate zones, enhancing your workout experience. However, it is compatible with Android devices only, limiting its use for iOS users. Additionally, the watch's 4-centimeter screen size may be small for some users.

Brand: Samsung

Model Name: Galaxy Watch

Style: Bluetooth

Colour: Graphite

Screen Size: 4 Centimeters

Compatibility: Android only

Galaxy Watch6 is a premium smartwatch from Samsung with high end features and hardware. Users on Amazon loved the design and features of this watch but the battery life is not impressive.

The Garmin Venu 2S is a smaller-sized GPS smartwatch designed for modern style with a light gold bezel, tan case, and silicone band. It features a bright AMOLED display and offers extensive health monitoring, including Body Battery energy levels, sleep score, fitness age, stress tracking, and more. With over 25 built-in indoor and GPS sports apps, it helps you stay active with various activities like walking, running, cycling, HIIT, and swimming. You can download up to 650 songs, connect with wireless headphones for phone-free listening, and make contactless payments with Garmin Pay. However, it may require a premium subscription for music streaming, and the battery life in GPS mode with music is limited to 7 hours.

Brand: Garmin

Model Name: Venu 2S

Style: Modern

Colour: Light Sand

Screen Size: 1.3 Inches

Battery Life: Up to 10 days in smartwatch mode

Garmin is one of the most popular fitness focused smartwatch. It brings a robust design with accurate sensors to record all your moments. Users found this watch to be accurate than most smartwatches and praised the long battery life.

Also read: Smartwatch for swimmers: Top 8 options for aquatic enthusiasts

The Redmi Watch 3 Active in Platinum Grey offers a 1.83-inch screen with 200+ watch faces, a premium metallic finish, and 12 days of battery life. It boasts 5ATM waterproofing and 100+ sports modes, along with SpO2, heart rate, and period cycle monitoring. The watch features Bluetooth calling via Bluetooth v5.3(BLE) for improved connectivity. It also includes an SOS feature for emergency calls. However, the watch lacks advanced smart features like NFC and lacks third-party app support. Despite these limitations, its affordability, long battery life, and extensive fitness tracking features make it a compelling choice for budget-conscious users.

Brand: Redmi

Model Name: Redmi Watch 3

Style: Watch 3 Active Platinum Grey

Colour: Gray

Screen Size: 1.83 Inches

Battery Life: Up to 12 days

Redmi Watch 3 Active is a budget oriented smartwatch that brings premium features at affordable price. Users are happy with this product and loved almost every aspect of it including the quality, features, display and the overall value.

The Amazfit T-Rex Ultra Smartwatch is a rugged outdoor military-grade watch designed for men. It features a stainless steel and mud-resistant design, ensuring durability in extreme conditions. With a 30M freediving support, it is suitable for various water activities. The watch boasts dual-band GPS for precise positioning and supports six satellite systems for global coverage. It can operate in ultra-low temperatures as low as -30, making it ideal for harsh environments. The watch offers a 20-day battery life and includes an Endurance GPS battery mode for prolonged use. However, it might be bulky for some users, and the display could be too bright in certain situations.

Brand: Amazfit

Special Feature: GPS

Display: HD AMOLED with 1000 nits peak brightness

Water Resistance: Up to 100 meters

GPS: Dual-band GPS with support for 6 satellite systems

Battery Life: Up to 20 days

Amazfit T-Rex Ultra is a premium smartwatch from the brand focused more of the build quality and the overall robust look. Users loved the quality, design, and the features of the watch. A few users found that the battery is not up to the mark.

Also read: Bring home feature-heavy smartwatches priced under 5000

Disclaimer: At Livemint, we help you stay up-to-date with the latest trends and products. Mint has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act of 2019, with respect to the products. The products listed in this article are in no particular order of priority.

You are on Mint! India's #1 news destination (Source: Press Gazette). To learn more about our business coverage and market insights Click Here!

Continued here:
Selecting the ideal smartwatch for your health and fitness: Comprehensive buying guide | Mint - Mint

It's been seven months since I gave birth, and I'm lifting weights again. I'll be adding running back to my routine at some point soon too. Overall, I'd say I'm about 90% back to my old self.

As a first-time mom at age 36, I knew this was going to be challenging. I'm also a health and fitness journalist with over a decade's worth of experience and a stint as a personal trainer, so I was well-informed about general training guidelines. But the idea of it is one thing, and being in the throes of it another.

My postpartum journey back to exercise has been daunting, surprising and at times confusing. Sleep deprivation is very real even months after having a child. There have been many times I've had to work around this obstacle to determine when I feel best exercising daily, or if I'm even up for it.

The other week, my husband was away on a work trip so I was solo parenting our son, Charlie, for a few days. He's been teething, especially at night, so as you can imagine minimal sleep was had. I was able to muster only enough energy to get in a quick 25-minute workout on one of those days. I also went on walks with him, so that counted toward my physical activity quota.

Every mom's path is different as they heal and try to reintroduce movement into their lives. What's new in 2024 is a profusion of new tech-driven options that promise to guide moms through their healing process and back to physical fitness.

There are pregnancy and postpartum apps, platforms that connect you to online coaches and even artificial intelligence options. Where's a new mom to turn? When should we leverage new digital tools, and what should we know before we do?

I'm sharing this story of my healing journey based on my experience, research and conversations I've had with experts in fitness, physical therapy and postpartum issues. I've also evaluated and reviewed three apps I tried out on my way to building the fitness I want as a new mother.

I still have some ways to go myself, but I feel more confident and empowered at this stage of my recovery because of the steps I took to prioritize my well-being and research the options that would help me most. I encourage new mothers to do the same, since we all want to show up as the best version of ourselves for our families.

As the parent of an infant, I'm in constant movement, picking things up off the floor or doing chores with one hand while holding Charlie in my other arm or with him strapped into a baby sling. I live on the third floor of a three-story building without an elevator and part of my new reality is carrying heavy groceries, heaping baskets of laundry, or the stroller or car seat up and down the stairs with Charlie in tow.

If you're a parent, you know how quickly you become a pro at all that. It gives new meaning to the term "training for life."

Wearing my son, Charlie, when he was three months old. It was one of the few ways I could get stuff done around my home during this time.

My husband and I have been equal partners in the roller coaster that is raising a baby. Whether it's been those every-two-hour late-night feeds that turn into early mornings, changing blow-out diapers, rocking Charlie during colic episodes in the earlier months, attending physical therapy sessions to correct his case of torticollis and plagiocephaly we've been through a lot.

In 2023, there were around 3.6 million births in the US, according to the National Center for Health Statistics, roughly the same as the year before.

That makes for a lot of women who've had to adapt their routines and deal with dramatic changes to their bodies. Within this group of new mothers, there are probably many like me who were active before and during their pregnancies. Many likely want to include exercise as part of their postpartum recovery goal.

That's a challenge. The prenatal and postpartum seasons are some of the most daunting periods you can go through. Your body has just undergone intense changes as you transition into parenthood and learn to care for a new life.

At the same time, you're advised to take care of yourself which seems impossible when you're sleep deprived, adjusting to the overnight change and recovering from childbirth.

Exercise has many benefits during pregnancy, such as reducing your chances of preeclampsia and gestational diabetes. It's recommended to stay physically active if you already were beforehand as long as your doctor has cleared you to exercise with no risk to the fetus.

"About 90% of the women I have trained have not only had smoother deliveries but also much smoother recoveries going into postpartum," says personal trainer Laura-Lynn LaCour.

"I want every mom armed with the knowledge to heal, the community to keep going, and workouts that help them feel strong and empowered through motherhood."

Ashley Nowe, prenatal and postpartum corrective exercise specialist

And once your postpartum recovery journey levels out and you get the OK from your doctor, there's no better time to start getting back to physical activity.

Even with the information I researched during pregnancy and going into the postpartum phase, I didn't feel confident enough to take on this stage of life on my own. That's why I'm here to pass along what I've learned.

Read more:Baby on the Way? What to Know About Exercising While Pregnant

I quickly learned that the support most mothers get postpartum in the US after their six-week checkup is nonexistent, so it would be up to me to take steps to care for myself.

Exercising during the prenatal stages can be tricky to navigate as well, since this depends on whether you have health concerns that may influence what you can and can't do. It's best to defer to your doctor if you have a high-risk pregnancy and would like to know your options. If you have a healthy pregnancy, the American Council of Obstetricians and Gynecology recommends aiming for 150 minutes of moderate-intensity aerobic activity every week, including running, weight training and even starting from scratch.

If you're in the recovery phase and thinking of resuming a workout regimen, there are some things to know first. Most significantly: Pregnancy can causediastasis recti. This is the separation of the abdominal wall muscles that occurs to accommodate the growing fetus.

It's a common condition that the majority of women have by the end of the third trimester. It can start to heal on its own immediately postpartum, but around 30% of women can still have it a year after giving birth. There are ways to do a self-assessment at home, but not everyone knows what to look out for.

Depending on the type of delivery you had (vaginal versus cesarean), the ACOG recommends walking to stay active and doing light exercises to start strengthening major muscle groups like your back, legs and glutes. As always, consult with your physician first, especially if you're recovering from a C-section surgery.

"This is really unique to America ... much of the rest of the world automatically does pelvic floor physical therapy postpartum."

Sarah Sittenreich, physical therapist

Exercising postpartum has many benefits. These include boosting your energy, reducing chances of postpartum depression or anxiety, weight management, and improving stamina and strength.

However, there are alsoother dysfunctions that can occur after childbirth, which is why getting an assessment done by a pelvic floor therapist can determine what you'll need to work on during your recovery.

Read more:Why It's So Hard to Lose Postpartum Weight

I sought out help from Sarah Sittenreich, a Long Island-based physical therapist at Northwell Health STARS Rehabilitation, a rehab center I found close to where I live. Sittenreich has expertise in addressing dysfunction in the pelvic floor, a group of muscles that support your pelvic organs.

Dysfunction in this area is common postpartum because pregnancy and childbirth weaken and strain the muscles in the pelvic floor.

Pelvic floor therapy is having a moment thanks to social media and athletes like Brittany Mahomes speaking out about their own pelvic floor issues, but it's not a new concept.

"This is really unique to America, because much of the rest of the world automatically does pelvic floor physical therapy postpartum," Sittenreich says.

It's not just an issue for those who've had children. If you experience bowel or bladder issues, sexual dysfunction, or pain or discomfort in the general area, pelvic floor therapy can also help you manage those symptoms.

"About 90% of the women I have trained have not only had smoother deliveries, but also much smoother recoveries."

Laura-Lynn LaCour, personal trainer

With the help of LaCour and Sittenreich, I slowly eased back into an exercise routine as I worked on rehabbing my abdominal muscles and pelvic floor. I'd had an emergency C-section, so I knew I wanted to be smart about how I approached exercise.

This is vital because depending on your childbirth experience, there may be other issues that need to be addressed first. I worked with LaCour who I met via the Future app, a popular app that connects you to coaches across the country throughout my pregnancy, so I trusted her judgment to program the exercises that were appropriate for the different trimesters and postpartum.

An example of a strength training day personalized for me via the Future app.

Most of the exercises I did during pregnancy were modified versions of the ones I'd been doing prior to that. This included a lot of squats, dead lifts, single leg, offset, isometrics and upper body exercises to prep for all the baby carrying, with some extra breath work to get me more in tune with my pelvic floor.

I liked having someone program a workout for me during this stage and also learning what was or wasn't working for me.

Future makes it easy to track your workouts daily, rearrange your workout schedule, input your weights and make a note if you liked or disliked an exercise.

It was also easy to communicate with LaCour via the chat portal on the app, where I could submit videos and photos if I had questions about my form or progress.

Read more: The Exercise That Helped Me Sleep During Pregnancy, and Why It Works

At six months postpartum, I started to feel stronger and more like myself. I'd also been discharged by Sittenreich, who had seen me in person since I was six weeks postpartum and confirmed that my diastasis had healed and core strength had shown great improvement. The recovery period and time will look different for everyone, but most of us start off with some form of exercise.

Many pregnancy and postpartum fitness apps kept targeting me on my social media accounts. I was curious to see what they had to offer.

I selected apps to try out based on the creators and content offered, as well as whether users seemed satisfied with the programs across Apple and Google's app stores and community message boards on sites like What to Expect and Reddit. I settled on Get Mom Strong, Crewe Fitness - postpartum program and the Every Mother fitness app. I alternated testing them on a weekly basis.

Besides their overall positive reviews, I appreciated the lack of "bounce back" language that usually surrounds postpartum fitness. It's harmful toward new mothers, many of whom are already struggling with their body image, and minimizes the fact that they grew a human over the course of nine months, plus labor and delivery which can often take hours and is sometimes traumatic.

It wasn't until I experienced postpartum firsthand that it hit me how unrealistic these societal pressures are. The first year alone has various stages of recovery that can affect everyone differently based on their delivery, hormone fluctuations, how well they heal, their mental health (postpartum depression affects one in seven new mothers) and if there are remaining issues that need to be medically addressed.

"I wanted to create a program that took a total body approach to healing with a focus on getting strong and taking up space."

Ashley Nowe, creator of Get Mom Strong

The truth is, once you're postpartum, you're postpartum forever. Focusing on "bouncing forward" by rebuilding a new foundation to grow from will benefit you more in the long term than worrying about "bouncing back."

The apps I tested ask you to fill out an assessment to determine which of their programs best align with where you are in your postpartum journey. It takes into consideration whether you're experiencing any pelvic floor dysfunctions that you have to identify to the best of your ability.

From there, the apps share with you the programs they recommend you start off with. Most of them also have supporting links within the dashboard that teach you about modifications, plus information on pregnancy, postpartum and nutrition.

Below is a close look at what each of these apps is like and my overall takeaway based on my experience and what experts advised.

Doing a SLAM45 workout from the Get Mom Strong app.

Get Mom Strong was created by Ashley Nowe, a prenatal and postpartum corrective exercise specialist and mom of four. She tells me that after birthing twins, she had a bad case of diastasis recti and no guidance on how to heal it. She discovered pelvic floor therapy, which helped her and inspired her to get certified as a pregnancy and postpartum corrective exercise specialist and nutrition coach.

"The only programs that existed at the time were boring core rehab programs that focused solely on 'bouncing back' or mommy bootcamps that didn't consider the core and pelvic floor," Nowe says, describing how Get Mom Strong came to be. "I wanted to create a program that took a total body approach to healing with a focus on getting strong and taking up space."

The app offers total body workouts, mobility exercises and more. I had to answer questions about where I was working out (home or gym), if I was experiencing any pain and my goals. It also selects workouts based on the equipment you have available. The homepage provides an overview of Nowe's Strong Like a Mother programs (which were created with the help of pelvic floor therapists globally) available through the app as well as your stats, nutrition tips and healthy recipes.

A sample of the homepage of the Get Mom Strong app.

The Core Basics program is recommended to do first to build a foundation. This is followed by SLAM Bridge (to rebuild strength and stamina), SLAM30 (30-minute workouts), SLAM45 (45-minute workouts) and SLAM Advanced programs, as well as a newly added barre program. Nowe says that a follow-along body weight-only program will be released in June along with a barbell program in September.

I tried the Bridge, 30- and 45-minute workouts. I liked how the programs provide a list of your workouts for the week, the equipment needed, an overview of the circuits and the ability to swap out exercises. I liked the formatting of the exercise selections and equipment options too.

The user experience was sometimes confusing for instance, It took me a minute to figure out where to locate the more detailed video demonstrations once you start a circuit. You get a preview of the exercise you're working on, but if you want a refresher and a more detailed view you have to click the thumbnail of the exercise to view it and it's not clearly explained. This can be a nuisance, especially during timed circuits.

The workout lengths are realistic, especially if your children are constantly interrupting you. The educational tips are helpful as you go through your recovery and everyday living with an infant.

Nowe explains that her goal is to have women fall in love with fitness and learn that it's for making gains, not just weight loss.

"I want every mom armed with the knowledge to heal, the community to keep going and workouts that help them feel strong and empowered through motherhood," she says.

You can join the app's private Facebook group if you're looking for additional support, but since I didn't have access to it, it may be helpful to have built-in app support that connects you to an expert.

App: Get Mom Strong Investment: Free trial: 7 days, Annual subscription: $200, quarterly subscription: $70, monthly subscription: $29 App store:Available for iOS and Android

Pros:

Cons:

Doing some weighted lateral lunges from the Postpartum Program in the Crewe Fitness app.

The Crewe Fitness app was created by Katie Crewe, a certified strength and conditioning specialist and health coach. Crewe tells me she created the program when she was postpartum with her first child and wanted to create safe, effective and supportive workouts tailored for the needs of postpartum women.

"My goal was to focus on the fundamentals that are often overlooked postpartum, starting with core breathing exercises that can be done almost immediately after birth and progressing past the rehab stage and into regaining strength and function," she says.

The app asks questions such as where you like to train and your training level. You're then presented with 25 programs. I chose the Postpartum Home 30-week program. You select the week you'd like to start the program on; I went based on the number of weeks postpartum I was. Normally, I wouldn't recommend this if you're just introducing movement back into your routine, but it made sense for where I am in my recovery stage.

An example of a workout during week 28, phase 4.2 on the Crewe Fitness Postpartum program.

You do the workouts three times a week, separated into four phases. The first phase is about reconnecting with your core, phase 2 includes rehabilitative core movements, phase 3 incorporates full body strength with core strengthening and phase 4 challenges the core and body further.

Although I didn't do the full 30 weeks, I got a good taste of the program. When you click on the day, a list of exercises with reps and sets appears. You also have the option to swap out the movements.

The workouts seem to lack a warmup and cool-down, and there's no indication on how long it will be, something a new parent might find helpful if they're trying to carve out time to workout around childcare or their work schedule. For example, I had to do these workouts often while Charlie was napping or when a grandparent was watching him.

When you hit start you see the exercise along with sets, reps and a section to input your weights. The user experience on this app was a little inconvenient. The app does a picture-in-picture video of the exercise you're working on, which can be disruptive if you'd like to access other apps during a rest period.

The app could also offer alternative exercises in the event you don't have a place to anchor a resistance band or don't have a specific piece of equipment.

Crewe says that updates to the programming are a regular thing and that she takes into account feedback from users to make sure they're getting the most effective and supportive postpartum fitness program.

"My goal was to focus on the fundamentals that are often overlooked postpartum."

Katie Crewe, creator of Crewe Fitness

Despite these drawbacks, I liked the exercise selection and found that it went at a reasonable pace. If you're further along in your postpartum recovery, some of these workouts might start to feel a little easy. The good news is this app offers a variety of other workout programs. You have the option to pay for a stand-alone program or purchase a six-month or an annual subscription, which gives you access to all of Crewe's programs.

I also liked that the app has expert-supported educational tips and includes a Facebook community support group. Crewe hopes new mothers who use her program feel empowered, confident and supported in their post-baby bodies. Her goal is to make them see how adaptable their bodies are and that they shouldn't fear movement postpartum.

"I want them to not feel pressured by arbitrary timelines and 'body back' messaging and allow their bodies the time they need to fully heal," she says.

If you want to ease back into strength training, the Crewe fitness app is a good option to consider for postpartum and beyond.

App:Crewe Fitness Investment:3-day free trial; Stand-alone program: $50-$100, six-month subscription: $56, Annual subscription: $100 App store:Available for iOS and Android

Pros:

Cons:

A screenshot of what an Every Mother workout looks like on the Surpass Essentials introductory program.

Every Mother is an evidence-based, clinically proven and PT-informed exercise app. Creator and co-founder Leah Keller has a decade's worth of experience working with postpartum clients. She previously released a DVD set, The Dia Method, that later became Every Mother.

The Hospital for Special Surgery conducted a 12-week medically and peer-reviewed study on women who were postpartum by having them do exercises found on the app. "They improved their diastasis recti, urinary stress incontinence and low back pain," Keller tells me. She says some of the participants went on to do it for another 12 weeks and reported that they saw greater improvement.

The app first asked me questions about my postpartum state before determining the path I should follow. Keller says the questions aren't about diagnosing users but instead augmenting their health. If you're able to, she recommends seeing a physical or pelvic floor therapist in person.

I started on the Surpass Essentials path, an introductory two-week program that gives you a preview of the other Surpass guided paths. It starts off with a core and pelvic floor warm-up followed by the workout.

I liked that during the core portion there were repeated cues on the right way to do a core compression, so all the muscles in the pelvic floor and deep core are properly engaged and working together as you breathe.

Read the original post:
Getting Fit With a New Baby Is Tough. I Turned to Apps and Experts for Help - CNET

Edgar Cervantes / Android Authority

TL;DR

The address bar in the Chrome browser just got a big update. Google says this update should help the address bar provide web page suggestions that are more precise and relevant than before.

In a blog post, the Mountain View-based firm announced that the latest version of Chrome (M124) will bring a big improvement to the address bar, also known as the omnibox. Specifically, Google has integrated machine learning (ML) models into the omnibox, which will provide suggestions that more accurately align with what youre looking for.

As the company explains, the tool previously relied on hand-built and hand-tuned formulas to offer suggested URLs. The problem, however, is that these formulas werent flexible enough to be improved or adapt to different situations. Google says with these new ML models, it can collect fresher signals, re-train, evaluate, and deploy new models over time. Since these formulas have remained largely untouched for years, this update is kind of a big deal.

Something the ML models will be able to take into account before suggesting a web page is the time since you last visited a URL. For example, if you navigated away from a page in the last few seconds or minutes, the model will give that URL a lower relevancy score as it was likely not the site you were looking for.

Going forward, the tech giant says it plans to explore training specialized versions of the model for particular environments: for example, mobile, enterprise or academic users, or perhaps different locales.

Visit link:

Chrome's address bar adds machine learning to deliver better suggestions - Android Authority

NEW YORK, May 3, 2024 /PRNewswire/ -- The globalmindfulness meditation application marketsize is estimated to grow by USD 1.48billion from 2023 to 2027, according to Technavio. This growth is expected to occur at a Compound Annual Growth Rate (CAGR) of 30.01% during the forecast period.

To understand more about this market -Download a FREE Sample Report in minutes!

Report Attribute

Details

Base Year

2022

Forecast period

2023-2027

Historic Data for

2017 - 2021

Segments Covered

End-user (Individual and Corporate ), Platform (Android, iOS, and Others ), and Geography (North America, Europe, APAC, South America, and Middle East and Africa)

Key Companies Covered

Aura, Calm.com Inc., CBZ Village des Pruniers, Headspace Inc., Humm.ly Inc., Inner Explorer, Insight Network Inc., Meditation Moments BV, Meditation Oasis, MindApps AB, Mindfulness Everywhere, Mindvalley Inc., Portal Labs Ltd., Simple Habit Inc., Smiling Mind Pty Ltd., Ten Percent Happier Inc., UCLA Health, Waking Up LLC, Welzen, and Yedi70 Software and Information Technologies Inc.

Regions Covered

North America, Europe, APAC, South America, and Middle East and Africa

Key Trends Fueling Growth

For more insights on the market trends with forecast market size and historic data (2017 - 2021)-Download a FREE Sample Report in minutes!

Major Challenges:

To know more about the market opportunities impacted by market dynamics, click here to-Download a FREE Sample Report in minutes!

Analyst Review

In today's fast-paced world, mindfulness meditation applications are increasingly essential for managing stress, chronic pain, and high blood pressure. These apps, compatible with smartphones, tablets, and smartwatches running Android operating systems, cater to individuals seeking relief from anxiety, depression, and other mental illnesses.

Utilizing modern technologies like sensor technology and artificial intelligence, these apps offer breathing techniques, body relaxation exercises, and yoga sessions to promote stable mental health. With gamification elements and progress tracking features, users can monitor their mental well-being and adherence to mindfulness practices.

Targeting a wide audience, including aging populations and those in corporate wellness programs, these apps provide personalized coaching and motivation. They contribute to preventative healthcare and workplace wellness initiatives, complementing traditional treatments like spa therapies and mindfulness courses.

As smartphone penetration and app usage continue to rise, the mindfulness meditation application market thrives, addressing the growing demand for digital wellness solutions in today's digital-centric society.

Market Overview

In the growing Mindfulness Meditation Application Market, users seek solutions for stress management and mental well-being. With the prevalence of lifestyle diseases on the rise, digital technology steps in to offer accessible solutions. Wearable technology devices like smartwatches and fitness trackers integrate seamlessly with tablets to provide muscle relaxation and stress relief.

These apps cater to user needs by offering guided meditation sessions led by mental health professionals, mindfulness experts, and meditation teachers. Subscription models ensure continuous access to content, promoting consistency in practice. As individuals become increasingly conscious of screen time, these applications offer a balance by leveraging technology to alleviate stress-related disorders. In this dynamic market, the focus remains on delivering effective tools for relaxation and mental health enhancement.

Start exploring market insights byDownload a FREE Sample Report in minutes!

Key Topics Covered:

1 Executive Summary 2 Market Landscape 3 Market Sizing 4 Historic Market Size 5 Five Forces Analysis 6 Market Segmentation

7 Customer Landscape 8Geographic Landscape 9 Drivers, Challenges, and Trends 10VenodrLandscape 11VendorAnalysis 12Appendix

About Technavio

Technavio is a leading global technology research and advisory company. Their research and analysis focuses on emerging market trends and provides actionable insights to help businesses identify market opportunities and develop effective strategies to optimize their market positions.

With over 500 specialized analysts, Technavio's report library consists of more than 17,000 reports and counting, covering 800 technologies, spanning across 50 countries. Their client base consists of enterprises of all sizes, including more than 100 Fortune 500 companies. This growing client base relies on Technavio's comprehensive coverage, extensive research, and actionable market insights to identify opportunities in existing and potential markets and assess their competitive positions within changing market scenarios.

ContactsTechnavio Research Jesse Maida Media & Marketing Executive US: +1 844 364 1100 UK: +44 203 893 3200 Email:[emailprotected] Website:www.technavio.com/

SOURCE Technavio

View original post here:

Mindfulness Meditation Application Market size to record USD 1.48 billion growth from 2023-2027, Touch input and ... - PR Newswire

#chessnut #chesschats

Chessnut Store (Affiliate Link):https://www.chessnutech.com?sca_ref=4294516.IoYAy1V8Gt Or use my coupon code for a discount on checkout:CHESSNOOB64

Chessnut has been working hard on a new app for the Chessnut Air, Air+, and PRO and have put it out as an early release for the community to give a go. At the moment, it's only available on Android but once it's complete, it should be on both Android and iOS.

NEW Chessnut App (early release at time of this article) OG Chessnut App

The new app is definitely still a work in progress so there are likely to still be bugs. It uses the Chessnut EVO's onboard user interface, harmonising the the line.

A very good thing that Chessnut has done is that they've made this new app SEPARATE to their existing one, and indeed, I have both the original and new apps installed with no problems. So, there is no need to choose one or the other to install!

One of the features in the new app that I really like is the "Clock Mode"; it is a simple but well designed automatic chess clock designed for use with the Chessnut Air/Air+/PRO to record over-the-board games! It is very easy to set up the clock for the time controls you want, and the clock automatically advances with each move.

The new app also knows the correct board orientation depending now how the White and Black pieces are physically set up on the board. This is especially important in OTB games as having to rotate the board when swapping colours is counterintuitive.

The app will, of course, record the OTB game and at completion, an option is given to either discard or save the game. This saves the game onto Chessnut's server, and the PGN can be accessed fairly simply once logged into your account on Chessnut's website.

Give it a go!

Read more:

NEW Chessnut APP | I LOVE the CLOCK MODE for OTB games! Chess Chats #7 - Chess.com

Sometime in the year 2000, meditation was rebranded as 'Mindfulness', a recasting that somehow made the act more accessible. It was soon followed by the digitization of medita...er...mindfulness, which means we only needed an app and ten minutes at our desks during lunch.

The awareness created by mindfulness apps such as Headspace and Calm has brought meditation to the mainstream and has certainly helped millions focus their minds and calm their stress.

But it has all got a bit messy.

Homescreen heroes

This is part of a regular series of articles exploring the apps that we couldn't live without. Read them all here.

There are hundreds of meditation apps, audiobooks, podcasts and tracks on Spotify. The irony is that with all the mediation app noise, it can be hard to filter the good from the bad or even to know where to start.

This is where the new app, The Way, comes in.

Rather than have a list of meditations to solve each of life's problems, such as sleep, stress, empowerment, or anxiety, The Way provides a step-by-step course by one of the world's foremost experts, an actual Zen Master.

Henry Shukman is your guide on the course. This man has spent much of his adult life studying meditation in many different forms, notably in the Sanbo KyodanZen, where he has received Dharma Transmission. This sounds like something you would find on an ecologically sustainable car, but it actually makes him a Zen master with a lineage that can go back from master to master, theoretically all the way back to The Buddha himself.

It is probably important to note at this point that The Way isn't a religious app. Although Zen is rooted in Buddhism, the app and the course are agnostic; the focus is on meditation and there aren't other doctrines at play, so it should be suited to everyone.

For the last few months, The Way has been in beta, where I have been trying it, but it is now out in the wild and live on iOS and Android app stores.

I've been using The Way to get a little more from a meditation practice. If I'm feeling stressed or anxious, I'm pretty good at being self-aware and taking a moment to shut my eyes and breathe, even if just for a moment. But I want to take that a bit further so I can perhaps become more reflective and not get as stressed in the first place. To become more, er, Zen... if you pardon the perfectly appropriate pun.

What separates The Way from other meditation apps is that it is really a course or a journey - you follow The Way - a literal illustrated path in the app. Along the path, are different retreats, each one delving a little deeper into meditation with different sessions giving a step-by-side approach.

Each session is either a guided meditation or a brief talk by Henry, offering vital context as to what the approach or aim is from this particular part of the course. From experience, the voice of the narrator is critical to the success of a guided meditation. I've started too many guided mediations where the sound of a beautiful forest or harmonious bamboo wind chimes has been broken by someone with a voice that sounds like fingernails on a chalkboard. These moments instantly break the harmonious synergy between mind, body, and smartphone app.

Thankfully, there are no chimes or gongs, at least not where I am on The Way. Instead, there is silence and Henry's voice, which is very soothing. Think of Bob Ross, although, with his English accent, a better comparison would be to Monty Don (he does gardening programs on the BBC and is far cooler than he sounds).

I first came across Harry Shukman on an episode of the Tim Ferris Show podcast a few years back. I was instantly struck by how calm and laid back Harry was, which is obvious - the dude is a literal Zen Master. But he has a sense of humor; you can hear the smile on his face when he talks.

The audio is impeccably recorded, and one of the things that I like is that there are times when you will hear Henry 'um' or 'err' when giving an introduction or talking about a topic. I genuinely like that the tone and the message haven't been edited to death as it gives it a close feeling, like Henry is actually with you, guiding you, and not just reading from a script or, worse still, an AI-generated voice.

I've been trying to use The Way every day, which more realistically has become 'when I remember,' but that is ok. At any point, you can go back and play a previous session, and you can even choose the meditation length, either 10 or 20 minutes.

Early sessions are very much in the 'mindfulness' mold: sitting comfortably, letting your thoughts wander, focusing on your breath, scanning and relaxing your body and noticing tension and how you feel, listening and observing sounds.

Henry explains the Four Zones of practice you work through during The Way - Mindfulness, Support, Flow, and Awakening. There are 110 sessions at the time of writing, and the plan is to build on this. As a guided course, there is a lot of information, including some Zen Koans, which are statements or questions that don't have a literal answer. Koans are like tools to make you reflect. You may already kind of a know one - 'Two hands clap, and there is a sound. What is the sound of one hand?'.

I'm not expecting to become enlightened from being guided through The Way, although who knows what will happen. All I know is that with all the research into the health benefits of meditation alone, spending a few minutes every day to appreciate the fact that I breathe without even trying can't be a bad thing. Taking time to appreciate life and everything in it will help keep me grounded daily.

Currently, there is an Early Supporter offer, which is 9.99 ($9.99) a month ( usually 19.99) or 69.99 ($74.99) for the year (usually 139.98). Like anything digital, there is an expectation that everything should be free, but to put it in perspective, a single group meditation class could cost 10-20, so to have access to an entire course at that price is good value if you think you will complete it and get something from it.

You can find The Way on iOS and Google Play.

Read the rest here:

This app helps me learn to chill like a true Zen Master - TechRadar

AI companion company Replika partnered with the team behind the AI dating simulator Blush to release Tomo, a wellness and meditation app with an AI-generated avatar guiding users. Its the kind of concept that seemed destined as soon as generative AI took off, but in the time Ive spent with Tomo, I found myself wondering if I can ever open up to an AI like I can with a real therapist.

Tomo, now generally available on the Apple iOS store, brings users to a virtual island retreat, greeted by an AI-generated avatar guide named Tomo. Tomo offers programs to help people explore personal growth, mental well-being, and fulfillment. It also provides guided meditation, yoga, affirmation classes, and, most of all, talk therapy.

Users can try out Tomo for free for three days, after which they have to choose between paying $7.99 a week or $49.99 per year.

I got to try Tomo before the launch. The first time I launched the app, I was greeted by spa music, signaling that the app wants users to feel like theyre in a retreat rather than a therapists office. Then the avatar Tomo, drawn as a young woman standing in front of a traditional Japanese house on an island, asks me if Im ready to begin. Tomo started asking me some questions to figure out what I hoped to work on.

We worked with coaches and psychologists to come up with the programs for Tomo. We focused on the most common problems but also thought about what would work best with conversational AI, Eugenia Kuyda, founder and CEO of Replika, tells The Verge in an email. We had a lot of experience building coaching programs for Replika with clinical psychologists from UC Berkeley; for Tomo, we expanded that to mindfulness teachers to combine Eastern and Western practices.

The approach felt like texting a therapist on text-based therapy services like BetterHelp. I already go to in-person therapy, so the experience of sharing more about myself was not new. Yet I have never been a text therapy fan; I prefer stream-of-consciousness conversation to typing out my anxieties. But for the sake of a hands-on, I kept texting with Tomo. It began building a profile based on my answers. My profile shows I like to focus on work, have money anxieties, and need help coping with stress; in other words, a journalist existing in late-stage capitalism. Tomo summarized our conversation, but it did mistakenly assume I had a determination to pursue pottery when really Im just curious about it as a possible stress reliever.

After the initial conversation, users can explore other activities or areas of the island. There was no virtual pottery for me to apparently pursue; instead, the programs Tomo offers range from mastering the art of work-life balance, driving motivation, and improving sleep, which comes in the form of modules that users can finish in anywhere from two weeks to a month. Eventually, the developers said, people can unlock 3D objects around the island that facilitate a deeper exploration of their inner sanctuary.

Tomo, the avatar guide, is supposed to be powered by generative AI to have better conversations with users. But honestly, talking to Tomo didnt feel much different from speaking with a regular chatbot. I couldnt get it to participate in a little art therapy with me (it wouldnt draw) or retail therapy (it couldnt help with shopping or travel tasks I tried to assign it) which meant that instead of feeling like a fully formed digital being on which I could unload my troubles, it really just felt like someone put background music on ChatGPT.

And while I found the guided meditations helpful, it also felt like other guided meditation apps Ive tried before.Eventually I found myself losing interest, mainly because by the time I remembered to open Tomo, I already had assignments from my therapist to work on.

Using AI for mental health therapy remains controversial, especially as privacy protections still fall short for many technology-based mental health solutions. Its a tricky business, one for which Replika, which is behind Tomos digital avatar, has already gotten into hot water. Italy banned Replika last year for failing to meet security standards in its Replika chat app. But Replikas CEO says it is taking more precautions with Tomo, though the company did not give me its full privacy policy.

We dont share any information with any third parties and rely on a subscription business model. What users tell Tomo stays private between them and their coach, Kuyda said.

Tomo is only available on iPhones; an Android version will be released later this year. Replika also plans to launch an app on Apples Vision Pro, paving the way for an even more immersive Tomo-guided meditation.

See the original post:

Replika's new AI therapy app tries to bring you to a zen island - The Verge