Life is easier with a strong, flexible body – and this weightlifting move will help with everything from rearranging the furniture to picking up your groceries. You might even learn to love the barbell

One of the lovely things about getting older is realising there’s always something more you should be doing to look after your body. Did I say lovely? Obviously I meant tedious. But how you feel about it doesn’t change the facts. If you take the slightest interest in your health, and want to stay strong, mobile and pain-free in your 50s, 60s, 70s and beyond, you’ll have to pay attention to the exercises that many of us avoid in our 20s, 30s and 40s. Or, in my case, until you’re 61¾.

Like deadlifts, which help with one of life’s most basic tasks – bending over and picking stuff up. Training these also involves bending over and picking stuff up – usually a barbell, but sometimes a kettlebell or pair of dumbbells. “Here’s a few things deadlifts help with,” says Laura Kummerle, a Georgia-based physiotherapist and personal trainer (PT). “Lifting your grocery bags off the ground on to the counter, lifting your laundry basket off the ground, lifting your kid/grandkid (especially out of their crib when you can’t squat), lifting a piece of furniture or a heavy rock for landscaping … They work the hip hinge, which is a fundamental movement pattern for strength training, but more importantly for daily life.”

The early years service stayed open in my area as many others closed. Now there’s a welcome recommendation to restore it across England

Child health clinics, breastfeeding support, groups for new parents, sleep and weaning workshops, speech and language therapy, drop-in physio sessions, parenting courses in child development and mental health, stay and play sessions (including specifically for dads and male carers), music therapy classes, support groups for women and children who have suffered domestic violence, a housing clinic, groups for children with Send and cookery courses.

These are just some of the services available to parents in the borough where I live: Islington, in north London. They exist under the banner of Bright Start, a clever – and I suspect slightly sneaky – rebranding of Sure Start. Sure Start was the Blair government’s leading early years policy, offering area-based holistic support to families with children under five in England (it was Flying Start in Wales and Best Start in Scotland). But since 2010, as a direct result of Tory austerity, 1,416 Sure Start centres in England have closed. Now that the child poverty taskforce is to recommend to the Labour government a return of the scheme, I thought that it was worth examining what it’s like to live in an area that kept it.

Rhiannon Lucy Cosslett is a Guardian columnist

‘The memories preserved in countless books, photo albums, documentation – everything is gone,’ says village’s mayor

For weeks the weight had sat above the village, nine million tonnes of rock precariously resting on an ancient slab of ice. A chunk of Kleines Nesthorn mountain’s peak had crumbled, and its rubble hung over the silent, empty streets of Blatten, held back only by the glacier. The ice groaned beneath the pressure.

On Wednesday afternoon, in an instant, it gave way. The ice cracked, then crumbled. The entire mass descended into the valley below, obliterating the village that had been there for more than 800 years.

I’ve spoken to white nationalists in Tennessee and Black activists in Texas – and learned about what it takes to connect across difference

The residential community was lodged near a national forest on the outskirts of Scottsdale, Arizona. Forbidding gates and sentry posts restricted access to the exclusive development and its elegant homes. But security here went much further.

Each cul-de-sac in the colony had its own individual railway gate, and many of the homeowners had installed gates across their own driveways as well. Anyone coming in or out of those houses would have to clear three checkpoints that set them apart from the wider world beyond.

Ncuti Gatwa regenerated with joy and ended his time piloting the Tardis in the weirdest possible way. Oh, hello!

And just like that, he was gone, and the Ncuti Gatwa era is over. It was the shortest tenure in the role since Christopher Eccleston did just one series in 2005, and even within his brief run there was more than one episode where Gatwa barely featured.

But without doubt the first Black actor to lead the show left his mark on the role – an incarnation with a winning smile, the catchphrase “babes”, relentless enthusiasm, and without the emotional baggage that was increasingly weighing down his predecessors. He departed with joy.

Opposition activists and journalists explain why the Orbánisation of the US may fail and how a former ally could end the Hungarian PM’s 15-year reign

On a sunny April afternoon in Budapest, a handful of reporters crowded around the back entrance of the Dorothea, a luxury hotel tucked between a Madame Tussauds waxworks museum and a discount clothing store in the city’s walking district.

Most had spent hours outside the hotel, hoping to confirm reports that Donald Trump Jr was inside. News of his visit had leaked two days earlier, but much of his agenda remained shrouded in secrecy, save for a meeting with the Hungarian foreign minister.

Reported strikes on four airbases in Siberia mark escalation in cross-border incursions before planned peace talks

Ukraine has launched a “large-scale” drone attack against Russian military bombers in Siberia, striking more than 40 warplanes thousands of miles from its own territory, a security official has said, after it smuggled the drones to the perimeter of the airfields hidden in the roofs of wooden sheds.

On the eve of peace talks, the drone attack on four separate airfields was part of a sharp ramping up of the three-year war, with Russia launching waves of drones at Ukraine, while Moscow said sabotage was to blame for two train derailments that left seven people dead.

Review will call for ‘war-fighting readiness’ to deal with new threats, though army will not grow before next election

• Analysis: Labour pushes ‘military Keynesianism’ to win support for defence spending

Britain needs to be ready to fight a war in Europe or the Atlantic, a strategic defence review will conclude, though it is not expected to promise immediate increases in the size of the armed forces to deal with the threat.

The 130-page document will call for a move to “war-fighting readiness” to deter Russian aggression in Europe and increases in stockpiles of arms and support equipment, some of which may only last days in a crisis.

Colorado governor Jared Polis calls it a ‘heinous act of terror’ and says he is ‘closely monitoring’ the situation

The FBI is investigating an attack in Boulder, Colorado, FBI director Kash Patel announced.

In a statement on Sunday afternoon, Patel said that federal and local law enforcement were at the scene and would share updates as more information became available.

Pro-European Warsaw mayor, Rafał Trzaskowski, earlier declared himself winner despite small exit poll margin

Any moment now…

Are you ready?