Living a sedentary life could be even more dangerous than smoking, and outdated exercise guidelines may be partly to blame.

Very low cardiovascular fitness quadruples the risk of death compared to a high-fitness lifestyle, while low muscular strength more than doubles it.

Smoking, meanwhile, raises the risk by about half that. Still, 28 million Americans smoke combustible cigarettes.

A sedentary lifestyle fundamentally damages the heart, weakens muscles, and disrupts how the body processes sugar and fat. Over time, this drives up one’s risk of heart disease, stroke, diabetes and certain cancers. 

For most healthy adults, the CDC and federal guidelines recommend 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous activity per week and muscle-strengthening activities at least two days a week

While only about 20 percent of American adults meet these activity recommendations, Dr Chris MacDonald, a behavioral scientist at the University of Cambridge and author of a new report on the harms of an inactive lifestyle, says they aren’t ambitious enough.

He said current exercise standards are built around a ‘bare minimum’ mindset designed to prevent deficiency, not to help people actually thrive.

Poor cardiovascular fitness quadruples death risk while smoking raises it by roughly half that amount. And 28 million Americans still smoke (stock)

In his report published in the journal Frontiers in Nutrition, MacDonald cited a study that tracked over 122,000 adults for more than eight years. It found that low muscular strength is linked to roughly a 200 percent higher risk of early death compared to high strength. 

Very low cardiovascular fitness is associated with about a 400 percent higher risk. 

Researchers behind that report looked at patients who underwent exercise treadmill testing and grouped them by fitness level: low, below average, above average, high and elite.

People in the elite fitness group had about 80 percent lower risk of death compared to those in the lowest fitness group.

Being unfit carried a risk of death comparable to or even greater than having coronary artery disease, smoking, or diabetes. In fact, the increased mortality risk associated with low fitness was several times larger than the risk tied to smoking.

Smoking, a separate study found, raises mortality by about 50 percent by comparison. The statistic that MacDonald cited came from a 2017 meta-analysis of 12 studies regarding the risk of sudden death due to smoking.

The report found that current smokers have more than three times the risk of sudden cardiac death compared to never-smokers. Former smokers still carry an elevated risk — about 38 percent higher than never-smokers — but quitting lowers it.

Each additional 10 cigarettes per day raises the risk of sudden cardiac death by about 58 percent, according to the report.

Over 122,000 adults were tracked for more than eight years in a 2018 study. The least fit had roughly five times the death risk of the most fit, which is a 400 percent higher risk 

The study’s authors noted that because 80 percent of sudden cardiac deaths are caused by heart rhythm disturbances, smoking’s link to arrhythmias through nicotine’s effects on the heart’s electrical system may help explain the connection.

MacDonald did not specify the health risks tied to vaping. The statistic he cited referred to traditional cigarettes.

The harms of a sedentary lifestyle are also well-documented. 

In one study of older adults, those who were physically inactive had more than double the mortality risk of their more active peers.

When physical inactivity is combined with other risk factors like smoking or obesity, the effects compound dramatically. 

Adults who are inactive, smoke, and are obese face a mortality risk more than 230 percent higher than those without these risk factors.

Low fitness is associated with a two- to 2.5-fold increase in mortality risk regardless of body weight. This relationship holds across decades of follow-up, with low fitness consistently linked to higher death rates in both men and women.

The CDC recommends 30 minutes of moderate exercise daily, five days a week plus strength training twice weekly. Only 20 percent of Americans meet these goals (stock)

Muscular strength matters just as much. Low muscular strength is independently associated with higher all-cause mortality, even after accounting for physical activity levels and cardiorespiratory fitness.

Referring to the UK’s single-payer National Health Service’s recommendation to aim for at least 20 minutes of moderate exercise a day, MacDonald said guidelines are framed around ‘minimums’ that ‘are not supported by the best available data nor do they explain the broader benefits.’

‘The UK and other governments should be ambitious and aspire to have the healthiest populations possible. Limiting recommendations to casual strolling and encouraging people to sit less, and reducing success to the number of daily steps is unambitious and inadequate,’ MacDonald said.

‘In my opinion, we should instead promote a culture that values strength, fitness, and purposeful movement across the lifespan, enabling people not merely to live longer, but to remain capable, independent, and vibrant throughout their lives.’

Millions of Britons are bracing for a major ‘pollen bomb’ to cause havoc across the UK this week, triggering severe allergy symptoms for hay fever sufferers. 

Forecasters expect temperatures to soar to 38C in parts of Britain on Wednesday and Thursday, which would eclipse the current UK June record of 35.6C and make it the hottest spell ever recorded during the month.

This could bring misery for the country’s 13million hay fever sufferers, with the Met Office forecasting ‘very high’ pollen levels as sizzling temperatures cause trees, grasses and weeds to release huge quantities of allergy-causing particles into the air.

Experts say the nature of this summer’s ‘stop-start’ weather has created the perfect conditions for a so-called ‘pollen bomb’.

Normally, tree and grass pollen are released at different times, but fluctuating conditions are believed to have caused both to overlap and release at the same time. 

This is expected to cause high concentrations of pollen in the air, increasing the likelihood of allergic reactions when the particles come into contact with the eyes, nose, throat and mouth.

NHS England has already confirmed visits to its website for hay fever advice have doubled due to the upcoming ‘heat dome’, with concerned allergy ridden Britons seeking advice on how to say safe.

Hay fever is an incurable allergic condition – typically treated by antihistamine medications – that can cause splitting headaches, extreme fatigue, sneezing, coughing, blocked or runny noses, itchy eyes and sore throats.

Millions of Britons are bracing for a major ‘pollen bomb’ set to sweep through the UK this week, triggering severe allergy symptoms for hay fever sufferers

Urging Britons to take care during the upcoming ‘pollen bomb’, Duncan Burton, chief nursing officer for England, warned people not to take too much medication – particularly if they plan to drive. 

He said: ‘While I’m sure most people are delighted to be enjoying the warmth and sunshine at this time of year particularly during the World Cup, the warm weather does bring an increase in the pollen count that can cause discomfort for hay fever sufferers.

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‘Most people will be able to manage their symptoms with medication that is available off the shelf from community pharmacies and supermarkets, and the NHS website has more advice on how to deal with the discomfort.

‘People should be careful not to double dose on medication which might make them drowsy particularly if planning to drive.’ 

NHS England said they have recorded 12,990 visits to their NHS hay fever page from June 14 to 17 – when temperatures began to escalate – compared to 5,632 visits the previous week, totalling a rise of 131 per cent. 

The health service says hay fever is worse between March and September, ‘especially when it’s warm, humid and windy’ as that is when pollen count is at its highest.

Tree pollen is usually released from late March until mid-May, followed by the grass pollen season which typically runs through to July. Weed pollen then continues until September.

However, experts say this year’s unusual weather patterns have disrupted this cycle. 

Alastair Culham, curator of the University of Reading’s herbarium, said this year ‘we’ve got both tree and grass pollen at very high levels at the same time’.

Culham, who is also a hay fever victim, said not all sufferers are allergic to both grass and tree pollen. 

But, he told The Times, for those who are, it can be particularly debilitating. ‘Certainly for me, this is the worst hay fever I’ve had in seven or eight years,’ he said.

This year’s unusual weather is thought to have been driven by the warm and dry spring being followed by a colder, wet spell in recent weeks. That caused a delay in trees flowering, but promoted lots of grass growth.

Temperatures could soar to 38C by  as Britain prepares for a record-breaking ‘heat dome’ 

Culham said ‘the problem isn’t just that these things have coincided, but the wet period we’ve had has allowed very lush grass growth, which means they’re producing that many more flowers and therefore that much more pollen’. 

A Met Office spokesman said: ‘Recent warm, dry conditions with light winds are ideal for pollen to be released and carried through the air, while a lack of rainfall means it isn’t being washed away, which can make symptoms feel particularly severe. 

‘For most hay fever sufferers, the worst conditions are warm, dry and breezy days. These allow pollen to be released easily and spread efficiently through the atmosphere. Calm, dry days can also lead to high levels locally, as pollen accumulates near the source.’

Previous studies have found that one in five hay fever sufferers have taken time off work because their symptoms were too severe.  

Unlike a common cold, which typically clears within a week or two, symptoms of the condition can last for months, according to the NHS. 

Fortunately, however, there are a range of remedies and treatments that can be easily implemented.

Official NHS guidance recommends applying a thin layer of petroleum jelly, such as Vaseline, around the nostrils to help trap pollen particles before they enter through the nose. Wearing wraparound sunglasses, a face mask or a wide hat can also help reduce exposure.

Going for a shower is also encouraged to wash pollen off, as is keeping windows and doors closed, vacuuming regularly and wiping down dusty surfaces.

The NHS says to avoid activities that increase contact with pollen, such as cutting or walking through grass or spending extended periods outdoors. Keeping fresh flowers indoors may also worsen symptoms.

Other triggers include cigarette smoke and drying clothes outside, which can allow pollen to collect on fabrics.

Pharmacists can provide advice on the most appropriate treatments, including antihistamines, nasal sprays and eye drops.

Asparagus has long had a reputation as a posh, high-end vegetable, thanks to its short season and labour-intensive harvest – but it was not always confined to restaurant plates and farmers’ market bundles.

During the Second World War, it grew widely in allotments across the UK as part of the Dig for Victory campaign, which encouraged people to grow their own food amid shortages and rationing.

Today, while the plant itself is relatively unchanged, asparagus has undergone a dramatic reputational makeover. It is now found shaved into fresh salads, tossed through vibrant low-calorie pasta dishes or charred on the barbecue as a glossy spring side.

Its celebrity devotees include chefs Jamie Oliver and Nigel Slater, who regularly feature asparagus in their seasonal recipes, while actress Emily Head once said picking asparagus on a Suffolk farm gave her a fresh perspective on life.

But is it really as nutritious as it is often made out to be – or is its health halo down to Instagram aesthetics and clever wellness marketing?

‘Most people could benefit from including more asparagus as it is low in calories and provides fibre, folate, Vitamin K and a range of antioxidant compounds,’ registered dietician and author Nichola Ludlam-Raine tells the Daily Mail.

‘It may be particularly useful for those looking to increase their vegetable intake, support digestive health, or boost their intake of folate, which is especially important during pregnancy.’

As the 2026 asparagus season draws to a close, we take a closer look at the health benefits hidden inside these delicate green spears – and uncover the science behind asparagus pee.

Asparagus spears grows straight and upright initially, shooting directly out of the ground

What’s so special about asparagus? 

For many people, asparagus owes its appeal to two things: its fleeting spring season and its impressively dense nutritional profile.

In the UK, asparagus is a star of late-spring and early-summer dining, traditionally reaching its peak just as the social season gets into full swing, around the time of the Royal Ascot summer racing festival.

The vegetable has long had a place on high-end hospitality menus, with Ascot Racecourse dining previously featuring varieties such as Wye Valley and Groombridge asparagus. In past years, acclaimed chefs including Raymond Blanc have also helped curate summer menus for the event.

Is asparagus good for you? 

Asparagus is rich in vitamins and minerals, very low in calories and contains inulin, a type of fibre that helps feed beneficial gut bacteria and support healthy digestion.

A 100g serving of raw asparagus contains around 2g of fibre, contributing towards the NHS recommendation of 30g a day. The same-sized serving also contains roughly 25 calories, 2.9g of protein, 2g of carbohydrates and 0.6g of fat.

However, its nutritional value can vary slightly depending on how it is prepared. Steaming asparagus, or eating it raw, is among the healthiest ways to serve it, as these methods help preserve more of its water-soluble vitamins and nutrients.

Adding fats such as butter or oil can make it more satisfying and flavourful, but will also increase the overall calorie content.

Princess Margaret is pictured inspecting some  asparagus in Kenya in 1956

Research has found that different parts of the asparagus plant – including the tip and stem – are rich in essential minerals and natural prebiotic compounds.

Animal research also suggests asparagus may have a mild laxative effect, meaning it could potentially help support bowel movements in cases of chronic constipation.

Other studies in mice have linked asparagus with lower cholesterol levels, reduced blood pressure and weight loss, although more research is needed before the same benefits can be confidently applied to humans.

Green, purple or white?  

While green asparagus is the variety most commonly found in UK supermarkets, purple, white and Jubilee asparagus are also available.

Purple asparagus is often considered the healthiest option overall. Its distinctive colour comes from anthocyanins – antioxidant-rich plant pigments also found in foods such as blueberries, blackberries and red cabbage. It also tends to contain more Vitamin C than green asparagus.

White asparagus – sometimes known as ‘white gold’ – is grown underground without sunlight. This prevents the plant from producing chlorophyll, the pigment that gives green asparagus its colour.

Because it is not exposed to sunlight, white asparagus typically contains lower levels of some antioxidants, as well as Vitamins A and E. However, it can contain more Vitamin C than green asparagus and may also be higher in fibre.

Not just green! Asparagus comes in white and purple varieties

Jubilee asparagus is grown exclusively in the UK, primarily in the fertile soils of Herefordshire and the Wye Valley. 

It shares the same nutritional profile as standard green asparagus, offering excellent levels of Vitamin K, folate, and prebiotic fibre.

Tinned vs frozen and fresh asparagus 

Tinned asparagus has a softer texture and muted color compared to fresh

For anyone who wants to enjoy asparagus year-round, tinned or frozen varieties can be a useful option.

They can also work out much cheaper than fresh asparagus and require minimal preparation.

While fresh asparagus is generally preferred for its crisp texture, tinned asparagus still retains many of the same nutrients.

However, it can be higher in sodium because of the preservation process.

‘Fresh asparagus generally contains slightly higher levels of some vitamins, particularly Vitamin C, which can be reduced during the canning process,’ says Ms Ludlam-Raine.

‘However, tinned asparagus still provides fibre, folate and other beneficial nutrients, and can be a convenient, affordable option. If choosing tinned, it is worth checking the salt content and opting for varieties in water rather than brine where possible.’

What is the best way to add asparagus to your diet? 

‘Pairing asparagus with a source of healthy fat, such as olive oil, nuts, seeds or oily fish, can help improve the absorption of fat-soluble vitamins and beneficial plant compounds,’ says Ms Ludlam-Raine. 

‘Combining it with protein-rich foods such as eggs, salmon, chicken, beans or lentils also creates a more balanced and satisfying meal.’ 

Why does asparagus make your urine smell? 

After eating asparagus, some people notice a strange smell in their urine, while others detect nothing at all.

There is a surprising amount of research on the topic – and a scientific explanation for why it happens.

In 1956, a team of British researchers found that fewer than half of people produced the distinctive odour in their urine, which was thought to be influenced by a single gene. Another British study from 1987, involving a larger sample of 800 people, found a similar proportion.

Biologically, it comes down to the way the body breaks down asparagusic acid – a sulphur-containing compound found uniquely in asparagus.

During the war, asparagus was grown in allotments as part of the Dig for Victory campaign

It breaks this compound down into pungent, sulphur-containing byproducts. Because these chemicals are volatile, they vaporise quickly when you urinate, resulting in that distinct odour.

Modern research has led scientists to understand that almost everyone produces the scent, but not everyone is able to detect it.   

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Some studies suggest the ability to smell asparagus urine is determined by a genetic variant.  Between 40 and 60 per cent of people are ‘asparagus anosmic,’ meaning they lack the receptors to pick up on the sulphur-like scent.

Can you eat asparagus every day? 

For the average person, incorporating asparagus into their daily diet offers great heart and digestive health benefits.

However,  because it is high in fibre, suddenly eating generous portions every day can cause bloating, gas, or stomach cramps if your digestive system isn’t used to it.

Asparagus is a natural diuretic, which may increase the retention of the drug lithium, which can cause adverse effects if you take this medication.

It is also high in purines, which can increase the body’s production of uric acid. If you suffer from gout or a history of kidney stones, it is recommended to eat it in moderation rather than daily.

‘Asparagus is safe for most people to enjoy, however, individuals taking blood-thinning medications such as warfarin should aim to keep their Vitamin K intake relatively consistent, rather than suddenly increasing foods like asparagus,’ says Ms Ludlam-Raine. 

‘Some people with irritable bowel syndrome (IBS) may also find large portions trigger symptoms due to certain fermentable carbohydrates.’

An American has died of deadly listeria amid a growing outbreak linked to soft cheeses.

Maryland-based Clover Hill Dairy announced last week it is recalling all its Soft Ricotta/Requeson Cheese due to potential contamination with listeria monocytogenes, which causes the potentially life-threatening illness listeriosis. 

A CDC report released Thursday now shows nine people have been sickened from the products and eight have been hospitalized.

There has also been one death, though no details about the affected individual have been released. 

According to the latest CDC data, there have been three illnesses in New York, three in Maryland and three in Virginia. 

Clover Hill Dairy on Thursday also expanded its initial recall to include all of its cheese products, which were sold from the company’s retail market, at farmers markets and through other unnamed distributors. 

Recalled products were distributed in North Carolina, New York, Virginia, Maryland, New Jersey and Washington DC. 

A full list of recalled products can be found below. 

Maryland-based Clover Hill Dairy is voluntarily recalling all of its cheese products because they may be contaminated with Listeria monocytogenes

The CDC and FDA are working to identify other products that may also be linked to the recall.  

‘Do not eat recalled cheese,’ CDC officials said in the agency’s recall warning. ‘If you have any of these recalled products in your home, throw them out or return them to the store.’

The FDA is urging customers who have purchased the products to return to the place of purchase for a full refund. 

Customers should also thoroughly wash surfaces that have come into contact with the recalled products. 

The FDA has classified the recall as Class I, which indicates ‘a situation in which there is a reasonable probability that the use of or exposure to a violative product will cause serious adverse health consequences or death.’ 

While most of the 1,250 Americans infected with listeria each year recover on their own, the FDA warns that the infection can cause miscarriages and stillbirths among pregnant women.

About 250 Americans die of the infection each year. 

‘If you are pregnant, it can cause pregnancy loss, premature birth, or a life-threatening infection in your newborn,’ the CDC warned.  

Pictured above are two of the recalled soft cheeses, which were sold in ten-, 12- and 14-ounce individually packaged clamshell containers

Listeria can be found in moist environments, soil, water, decaying vegetation and animals, and can survive refrigeration and other food preservation measures.

Many foods can harbor the bug, but it is usually found in unpasteurized milk, soft cheeses and ready-to-eat foods, such as pre-packed sandwiches. 

Cooked shellfish, cured meats and fish, including sushi and pre-cut fruit, are also a risk.

Symptoms include fever, headache, stiffness, nausea, abdominal pain and diarrhea. 

Most people who eat food contaminated with listeria will not become seriously ill, but in some cases, it can cause confusion and seizures and even death. 

Along with young kids and pregnant women, the elderly and people with compromised immune systems are especially at risk. 

Severe infection and deaths can happen when the bacteria spreads beyond the gut and affects the central nervous system.