Well: Ask Well: Squats for Aging Knees

You are already doing many things right, in terms of taking care of your aging knees. In particular, it sounds as if you are keeping your weight under control. Carrying extra pounds undoubtedly strains knees and contributes to pain and eventually arthritis.

You mention weight training, too, which is also valuable. Sturdy leg muscles, particularly those at the front and back of the thighs, stabilize the knee, says Joseph Hart, an assistant professor of kinesiology and certified athletic trainer at the University of Virginia, who often works with patients with knee pain.

An easy exercise to target those muscles is the squat. Although many of us have heard that squats harm knees, the exercise is actually “quite good for the knees, if you do the squats correctly,” Dr. Hart says. Simply stand with your legs shoulder-width apart and bend your legs until your thighs are almost, but not completely, parallel to the ground. Keep your upper body straight. Don’t bend forward, he says, since that movement can strain the knees. Try to complete 20 squats, using no weight at first. When that becomes easy, Dr. Hart suggests, hold a barbell with weights attached. Or simply clutch a full milk carton, which is my cheapskate’s squats routine.

Straight leg lifts are also useful for knee health. Sit on the floor with your back straight and one leg extended and the other bent toward your chest. In this position, lift the straight leg slightly off the ground and hold for 10 seconds. Repeat 10 to 20 times and then switch legs.

You can also find other exercises that target the knees in this video, “Increasing Knee Stability.”

Of course, before starting any exercise program, consult a physician, especially, Dr. Hart says, if your knees often ache, feel stiff or emit a strange, clicking noise, which could be symptoms of arthritis.

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U.S. Durable Goods Orders Exceed Estimates





WASHINGTON — Orders for durable goods jumped 4.6 percent in December, while a gauge of future business spending also rose, a sign that corporate worries over tighter fiscal policy at the end of 2012 may not have held back investment plans as much as feared.


The Commerce Department said on Monday that overall durable goods orders jumped 4.6 percent, more than expected.


In addition, nondefense capital goods orders excluding aircraft, a closely watched proxy for investment plans, edged higher 0.2 percent. The government also revised higher its estimate for November.


Analyst estimates for goods orders averaged around 2 percent.


Separately, the National Association of Realtors said contracts to buy previously owned homes in the United States unexpectedly fell in December after three months of gains.


The trade group said its Pending Home Sales Index, based on contracts signed last month, dropped 4.3 percent to 101.7.


The drop in contracts, which the Realtors group blamed on the tightening stock of homes, suggested resales could fall again in January after slipping in December.


“The supply limitation appears to be the main factor holding back contract signings in the past month,” said Lawrence Yun, the group’s chief exonomist. “Supplies of homes costing less than $100,000 are tight in much of the country, so first-time buyers have fewer options.”


The NAR expects sales of previously owned homes to increase 9 percent this year after a similar gain in 2012.


Home resale contracts were down in three of the country’s four regions last month. They increased in the Midwest.


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Death toll in Brazil nightclub fire hits 245









BRASILIA, Brazil—





A fire swept through a crowded nightclub in southern Brazil early Sunday, killing at least 245 people and leaving at least 200 injured, police and firefighters said.


Police Maj. Cleberson Braida told local news media that the 245 bodies were brought for identification to a gymnasium in the city of Santa Maria.





That toll would make it one of the deadliest nightclub fires more than a decade.


The cause of the fire is not yet known, officials said. Officials earlier put the death toll at 180.


Civil Police and regional government spokesman Marcelo Arigoni told Radio Gaucha earlier that the total number of victims is still unclear and there may be hundreds injured,


The newspaper Diario de Santa Maria reported that the fire started at around 2 a.m. at the Kiss nightclub in the city at the southern tip of Brazil, near the borders with Argentina and Uruguay.


Rodrigo Moura, whom the paper identified as a security guard at the club, said it was at its maximum capacity of between 1,000 and 2,000, and partygoers were pushing and shoving to escape.


Ezekiel Corte Real, 23, was quoted by the paper as saying that he helped people to escape. “I just got out because I'm very strong,” he said.


“Sad Sunday”, tweeted Tarso Genro, the governor of the southern state of Rio Grande do Sul. He said all possible action was being taken and that he would be in the city later in the day.


Santa Maria is a major university city with a population of around a quarter of a million.


A welding accident reportedly set off a Dec. 25, 2000, fire at a club in Luoyang, China, killing 309.


At least 194 people died at an overcrowded working-class nightclub in Buenos Aires, Argentina, in 2004.


A blaze at the Lame Horse nightclub in Perm, Russia, broke out on Dec. 5, 2009, when an indoor fireworks display ignited a plastic ceiling decorated with branches, killing 152


A nightclub fire in the U.S. state of Rhode Island in 2003 killed 100 people after pyrotechnics used as a stage prop by the 1980s rock band Great White set ablaze cheap soundproofing foam on the walls and ceiling.





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Lace 'Em Up: 4 Running Shoes Reviewed

Hitting the streets to get fit by spring? We review four new specialty sneakers for runners.





Adidas' Adizero Feather 2.0 runners are so light (barely 7 ounces) and so responsive, running in them feels more like bouncing on fluffy clouds than pounding on pavement. OK, I'm exaggerating, but I was really blown away by the light weight when I took them out on long-distance runs. So effective was the feather-weight design on a 5-mile outing, I could actually notice the reduced effort in my legs.



The shoe is topped with a barely-there breathable mesh that runs from the toes all the way back to the heel. Ventilation is therefore excellent, with a constant flow of cool air delivered directly to your piggies. And, unlike most shoes that make use of fancy, lightweight materials, they're actually quite sturdy.



These sneaks are compatible with Adidas' miCoach data reporting system and its companion apps. So if you already have a miCoach Speed_Cell sensor, just lift up the shoe's insert and pop it in (You can also attach the sensor to your laces). The sensor can be synced with your iPhone to track your speed, acceleration, distance, and pace during runs.



The only problem is that the miCoach system needs some work, including the inconsistent syncing and the iPhone app's interface. If you're used to the Nike+ app, you'll be struggling to work your way through using Adidas' lesser creation. That said, it's an add-on to the shoe and not a primary feature, so miCoach's shortcomings don't detract from the sneaker's quality.



WIRED Obscenely light at only 7 ounces. Flexible mesh upper keeps your tootsies cool and dry. Durable, despite the lightweight design. miCoach-compatible for tracking your runs. Great styling. Affordable at $115. Men's and women's versions.



TIRED If you're not into light shoes, these aren't for you. The miCoach system needs a lot of work -- it's adequate, but could be so much better.



Photos by Ariel Zambelich/Wired

Rating: 8 out of 10


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‘Argo’ wins Producers Guild Awards






LOS ANGELES (AP) — “Argo” continues to shake up the Oscar race by taking the top honor at the Producers Guild Awards on Saturday.


Ben Affleck, coming off winning Golden Globe Awards for best motion picture drama and director for the real-life drama, received the award handed out at the Beverly Hilton Hotel.






“I’d be remiss if I didn’t mention that I’m still working as an actor,” he said in his acceptance speech.


Affleck also stars in “Argo” as the CIA operative who orchestrated a daring rescue of six American embassy employees during the 1979 Iranian hostage crisis. George Clooney and Grant Heslov share the producer award with Affleck as “Argo” beat out the Civil War saga “Lincoln,” which has a leading 12 Academy Awards nominations.


Other nominees in the PGA movie category were “Les Miserables,” ”Zero Dark Thirty,” ”Beasts of the Southern Wild,” ”Django Unchained,” ”Life of Pi,” ”Moonrise Kingdom,” ”Silver Linings Playbook,” and Skyfall.”


Along with honors from other Hollywood professional groups such as actors, directors and writers guilds, the producer prizes have become part of the preseason sorting out contenders for Academy Awards.


The big winner often goes on to claim the best-picture honor at the Oscars on Feb. 24.


Disney’s “Wreck-It Ralph” won the guild’s animation category, beating “Brave,” ”Frankenweenie,” ”ParaNorman” and “Rise of the Guardians.”


“Searching for Sugar Man” took the documentary prize, beating “A People Uncounted,” ”The Gatekeepers,” ”The Island President,” and “The Other Dream Team.”


Showtime’s “Homeland” won the producer’s award for television drama series, which beat out “Breaking Bad,” ”Downton Abbey,” ”Game of Thrones,” and “Mad Men.”


The ABC sitcom “Modern Family” took the prize for best comedy series for the third straight year, beating “30 Rock,” ”The Big Bang Theory,” ”Curb Your Enthusiasm,” and “Louie.”


Entertainment News Headlines – Yahoo! News





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Well: Ask Well: Squats for Aging Knees

You are already doing many things right, in terms of taking care of your aging knees. In particular, it sounds as if you are keeping your weight under control. Carrying extra pounds undoubtedly strains knees and contributes to pain and eventually arthritis.

You mention weight training, too, which is also valuable. Sturdy leg muscles, particularly those at the front and back of the thighs, stabilize the knee, says Joseph Hart, an assistant professor of kinesiology and certified athletic trainer at the University of Virginia, who often works with patients with knee pain.

An easy exercise to target those muscles is the squat. Although many of us have heard that squats harm knees, the exercise is actually “quite good for the knees, if you do the squats correctly,” Dr. Hart says. Simply stand with your legs shoulder-width apart and bend your legs until your thighs are almost, but not completely, parallel to the ground. Keep your upper body straight. Don’t bend forward, he says, since that movement can strain the knees. Try to complete 20 squats, using no weight at first. When that becomes easy, Dr. Hart suggests, hold a barbell with weights attached. Or simply clutch a full milk carton, which is my cheapskate’s squats routine.

Straight leg lifts are also useful for knee health. Sit on the floor with your back straight and one leg extended and the other bent toward your chest. In this position, lift the straight leg slightly off the ground and hold for 10 seconds. Repeat 10 to 20 times and then switch legs.

You can also find other exercises that target the knees in this video, “Increasing Knee Stability.”

Of course, before starting any exercise program, consult a physician, especially, Dr. Hart says, if your knees often ache, feel stiff or emit a strange, clicking noise, which could be symptoms of arthritis.

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J. Richard Hackman, an Expert in Team Dynamics, Dies at 72





J. Richard Hackman, a Harvard psychology professor whose fieldwork sometimes took him to the cockpit of an airliner to observe the crew in a nearly five-decade quest to determine the dynamics of teamwork and effective leadership, died on Jan. 8 in Boston. He was 72.




The cause was lung cancer, his wife, Judith Dozier Hackman, said.


Dr. Hackman, the author or co-author of 10 books on group dynamics, was the Edgar Pierce professor of social and organizational psychology at Harvard.


In one of his best-known books, “Leading Teams: Setting the Stage for Great Performances” (2002), he replaced the popular image of the powerful “I can do it all” team leader with that of someone who, as he wrote, had the subtle skills “to get a team established on a good trajectory, and then to make small adjustments along the way to help members succeed.”


The conditions for a successful team effort — among them “a compelling direction, an enabling team structure, a supportive organizational context and expert team coaching” — “are easy to remember,” Dr. Hackman wrote.


“The challenge,” he continued, “comes in developing an understanding of those conditions that is deep and nuanced enough to be useful in guiding action, and in devising strategies for creating them even in demanding or team-unfriendly organizational circumstances.”


Besides tracking the interplay of pilots, co-pilots and navigators aboard civilian and military planes, Dr. Hackman observed corporate boards, sports teams, orchestra players, telephone-line repair crews, hospital workers and restaurant kitchen staff members.


And in recent years, for his 2011 book, “Collaborative Intelligence,” he was allowed to observe interactions within the American intelligence, defense, law-enforcement and crisis-management communities.


“Although my main aspiration has been to provide guidance that will be useful to team leaders and members,” he wrote, “there are no ‘one-minute’ prescriptions here — creating, leading and serving on teams is not that simple.”


Anita Woolley, a professor of organizational behavior and theory at the Tepper School of Business at Carnegie Mellon University in Pittsburgh, said, “The key thing about Dr. Hackman’s work is that it stands in contrast to some of the more popular models of leadership that focused very much on style or how leaders behave, versus what they do.”


Rather than viewing pay as a prime motivator for good performance, she continued, “he focused on features of people’s jobs that made them more intrinsically satisfied: the freedom to determine how they conduct their work, having a variety of tasks, having knowledge of the ultimate outcomes of their work, knowing how their work affects or is received by other people.”


He also liked to overturn some of the received wisdom about teamwork. In a 2011 article for The Harvard Business Review, Dr. Hackman listed “Six Common Misperceptions About Teamwork.” Among them was this:


“Misperception No. 2: It’s good to mix it up. New members bring energy and fresh ideas to a team. Without them, members risk becoming complacent, inattentive to changes in the environment, and too forgiving of fellow members’ misbehavior.


“Actually: The longer members stay together as an intact group, the better they do. As unreasonable as this may seem, the research evidence is unambiguous. Whether it is a basketball team or a string quartet, teams that stay together longer play together better.”


John Richard Hackman was born in Joliet, Ill., on June 14, 1940, the only child of J. Edward and Helen Hackman. His father was an oil pipeline engineer, his mother a schoolteacher.


Dr. Hackman received a bachelor’s degree in mathematics from MacMurray College in Jacksonville, Ill., in 1962, and a doctorate in psychology from the University of Illinois in 1966. He soon joined the psychology and administrative sciences department faculties at Yale, where he taught until 1986, when he moved to the psychology and business departments at Harvard.


Besides his wife, who is an associate dean at Yale, he is survived by two daughters, Julia Beth Proffitt and Laura Dianne Codeanne, and four grandchildren.


After Dr. Hackman died, The Harvard Crimson wrote that for years he had “devoted countless hours to improving one team in particular — the Harvard women’s basketball squad, for which he volunteered as an honorary coach.”


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China's smog taints economy, health









BEIJING — When a thick quilt of smog enveloped swaths of China earlier this month, it set in motion a costly chain reaction for the world's No. 2 economy.


Authorities canceled flights across northern China and ordered some factories shut. Hospitals were flooded with hacking patients.


A fire in an empty furniture factory in eastern Zhejiang province went undetected for hours because the smoke was indistinguishable from the haze. In coastal Shandong province, most highways were closed for fear that low visibility would cause motorists to crash. And in Beijing, the local government urged residents to remain indoors and told construction sites to scale back activity.








Photos: Smog in China


"These are emergency measures that have the same economic impact as a strike or severe weather," said Louis Kuijs, a Hong Kong-based economist with the Royal Bank of Scotland and formerly of the World Bank. "They're very painful."


Residents in the capital have taken to mocking their famously filthy air and its attendant health hazards with the expression "Beijing cough." Meanwhile, Shanghai's Environmental Protection Bureau has introduced a cartoon mascot to communicate daily air quality on its website: a pig-tailed girl who bursts into tears when smog reaches hazardous levels.


But economists say China's smog is no joke. As air pollution continues to obscure China's cities, the cost to the nation in lost productivity and health problems is soaring. The World Bank estimates sickness and early death sapped China of $100 billion in 2009, or just under 3% of gross domestic product. China is now home to seven of the 10 most-polluted cities in the world, according to a report by the Asian Development Bank and Beijing's Tsinghua University.


A study by Greenpeace and Peking University's School of Public Health put the cost of healthcare to treat pollution-related ailments in Beijing, Shanghai, Guangzhou and Xian at more than $1 billion last year.


Beijing resident Zhang Jian takes his 2-year-old son to a doctor regularly to treat the toddler's chronic sinus infection.


"It's definitely related to the pollution," said Zhang, 35, who wore a disposable mask at an overcrowded children's hospital recently. "My son snores and his nose is blocked constantly. It's a problem because he's too young to clear his nose like adults."


The doctor's visit and treatment cost Zhang about $320 — nearly a week's pay for the IT professional.


The Beijing government says it's considering a host of emergency measures to clear the air. Among them: limiting vehicle usage, spraying building sites to reduce dust and restricting outdoor barbecue grills.


Even China's next premier, Li Keqiang, weighed in recently on the issue. "This is a problem accumulated over a long period of time, and solving the problem will also require a long time. But we need to take action."


China's smog crisis is not unlike those experienced in London and Los Angeles in the 1950s. Public outcry ultimately led to cleaner air and tougher environmental regulations.


Environmental activists hope the same happens in China. The official response in recent weeks has raised optimism that authorities will begin addressing pollution more openly.


Until recently, state media was loathe to use the word "pollution," opting instead for the euphemism "fog."


But popular pressure is building, making it harder for policymakers to ignore the foul air in many of China's largest cities.


After the staggeringly bad bout of air pollution in the middle of this month, micro-bloggers took to posting pictures of themselves online wearing masks.


Some held handwritten signs that read, "I don't want to be a human vacuum cleaner."


The phrase became the top-trending topic on the Twitter-like Sina Weibo, attracting several million hits.





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Crazy Alien Weather: Lightning-Filled Rocket Dust Storms of Mars



Scientists have modeled the internal workings of lightning-filled “rocket dust storms” on Mars that rise at speeds 100 times faster than ordinary storms and inject dust high into the Martian atmosphere.


The Red Planet is a very dry and dusty place, with global storms that sometimes obscure the entire surface. Satellites orbiting Mars have seen persistent dust layers reaching very high altitudes, as much as 30 to 50 km above the ground, though scientists are at a loss to explain exactly how the dust got there.


Using a high-resolution model, researchers have shown that a thick blob-like dust pocket inside a storm may become heated by the sun, causing the surrounding atmosphere to warm quickly. Because hot air rises, these areas will shoot skyward super fast, much like a rocket launching into space, hence “rocket dust storms.”


“The vertical transport was so strong we want to come up with a kind of spectacular name, to give an idea of the very powerful rise,” said planetary scientist Aymeric Spiga from the Institut Pierre Simon Laplace in Paris, France, who is lead author on a paper describing the phenomena in the Journal of Geophysical Research: Planets on Jan. 14.



These speedily rising dust blobs can soar from near the surface to 30 or 40 km into the atmosphere in a matter of hours at speeds in excess of 10 meters per second (22 mph). This is far faster than the typical convection speeds in a dust storm of 0.1 meters per second (0.2 mph). Since the dust particles rub up against one another and create friction, the rocket dust storms may become charged with electrostatic forces, which could which could trigger fantastic lightning bolts.


Spiga and his team used detailed models of winds and dust on Mars to determine exactly how these rocket dust storms behave. Most previous models of Mars’ climate simulate large-scale global dust storms with fairly coarse resolution and so have not noticed the rocket storms. The team seeded their model with data from a dust storm observed by the OMEGA instrument aboard ESA’s Mars Express orbiting satellite and watched the rise of rocket storms.



Similar dust storms can’t happen on Earth. This is mainly because Mars’ atmosphere is about 100 times thinner than our own, meaning that it gets quickly and efficiently heated when dust particles absorb sunlight and then emit thermal radiation.


But a comparable phenomenon occurs in grey cumulonimbus thunderstorm clouds on Earth. The large accumulations of water particles in such clouds release latent heat, causing strong vertical motions and an extensive tall structure. Spiga’s team has used this Earthly analogy in the rocket dust storm’s more technical name, conio-cumulonimbus, from the Greek conious, which means dust.


“But I prefer to call them rocket dust storms,” Spiga said. “Then everyone knows what I’m talking about.”


Other researchers are impressed with the physical modeling done in the work. “I was a little surprised that such a small dust disturbance could remain intact over such long distances,” said planetary atmospheres scientist Scot Rafkin from the Southwest Research Institute in Boulder, Colorado. The mechanism could help explain how long-lasting layers of dust climb so high in the Martian atmosphere, he says. 


Because they appear to be relatively rare, it may take a while to track down more rocket dust storms. But Spiga is hopeful they will be found by orbiting satellites, which may even image the lightning flashes inside them.


Video: Spiga, Aymeric, et al. “Rocket dust storms and detached dust layers in the Martian atmosphere,” JGR:Planets, DOI: 10.1002/jgre.20046


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Fox orders futuristic cop drama pilot from J.J. Abrams, J.H. Wyman






LOS ANGELES (TheWrap.com) – Fox has given the green light to a police drama pilot from “Fringeexecutive producers J.H. Wyman and J.J. Abrams, the network said Friday.


Described as an “action-packed buddy cop show,” the untitled project takes place “in the near future, when all LAPD officers are partnered with highly evolved human-like androids.”






Wyman is writing and executive-producing the one-hour drama project, along with Abrams.


Abrams’s Bad Robot Productions is producing in association with Warner Bros. Television. Bad Robot’s Bryan Burk is also executive-producing, with the company’s Kathy Lingg serving as co-executive producer.


Abrams, who’s been tapped to direct the maiden installment of the revived “Star Wars” movie franchise, sold a comedy pilot, “Adulting,” to Fox late last year. That project, a single-camera, half-hour comedy, is based on the Kelly Williams Brown book “Adulting: How to Become a Grown-up in 387 Easy(ish) Steps.”


“Fringe,” which was also on Fox, wrapped up its series run with a two-hour finale earlier this month.


TV News Headlines – Yahoo! News





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