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Revitalize Your Body: 5 Chair Exercises to Reverse a Decade of Sitting for Seniors Over 55

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Revitalize Your Body: 5 Chair Exercises to Reverse a Decade of Sitting for Seniors Over 55

Sitting for long periods has been likened to the detrimental effects of smoking due to its standalone impact on health. A comprehensive study published in the Annals of Internal Medicine has linked prolonged sedentary behavior to higher risks of cardiovascular disease, cancer, and increased mortality rates, even for those who maintain a regular exercise routine. It turns out, an hour at the gym cannot fully counteract the health hazards posed by spending the rest of the day sitting. Research highlighted in the American Journal of Epidemiology reveals a stark statistic: individuals who sit for over six hours daily face a substantially higher chance of early death compared to those who limit their sitting to less than three hours. Further analysis suggests that excessive sitting can shave years off one’s life expectancy, rivaling other major lifestyle risks like obesity and a lack of physical activity.

As a movement specialist, I frequently encounter clients whose bodies have adapted to a sedentary lifestyle. Thankfully, remedying the consequences of too much sitting doesn’t require lengthy workouts or getting down on the floor. By incorporating these five chair exercises, you can target the hips and spine, enhance circulation, create more space in your body, and begin to undo the damage caused by prolonged sitting.

Prolonged sitting has been called “the new smoking” because of its independent impact on health. A large meta-analysis published in the Annals of Internal Medicine found that extended sedentary time is associated with increased risk of cardiovascular disease, cancer, and all-cause mortality, even in people who exercise regularly. You can work out for an hour, but if you sit the rest of the day, your health risk still goes up. Research from the American Journal of Epidemiology found that people who sit more than six hours per day have a significantly higher risk of early death compared to those who sit less than three hours per day. Some analyses suggest that excessive sitting can reduce life expectancy by several years, on par with major lifestyle risk factors like obesity and inactivity.

As a movement specialist, I work with clients every day whose bodies have reorganized around stillness. The good news is you don’t need an hour and you don’t need to get on the floor. These five chair exercises target the hips and spine to improve circulation, restore space, and begin reversing the long-term effects of sitting.

Why Sitting Reshapes Your Body

man experiencing muscle and back pain
Shutterstock

If you think about the body like a system of rivers, movement is what keeps everything alive. Not just muscles moving, but fluids moving. Blood, lymph, cerebrospinal fluid, all of it depends on space and motion. When your fluids are flowing consistently, tissues receive oxygen, waste is cleared, and the nervous system stays regulated. But when that flow slows down, everything begins to change.

Now imagine a river that no longer moves. It becomes stagnant. The environment shifts. What once supported life starts to break it down. That’s what prolonged sitting does to the body. Not overnight, but over years and decades.

If your body spends hours each day in a seated position, it doesn’t just get tight. It reorganizes around stillness. The hips begin to lose their relationship with the rest of the body. They’re no longer part of a dynamic system; they become a point of restriction. That affects how the pelvis moves, which directly affects how forces travel into the spine.

Why General Stretching Isn’t Enough

Back view of two caucasian women doing side stretching yoga pose indoors. Both standing with arms extended and leaning sideways in a bright room with a plant and minimal white background.
Shutterstock

The spine is not just a stack of bones. It’s a conduit for nerves, for fluid exchange, for communication between systems. When sitting compresses the spine over time, you don’t just lose movement. You reduce the body’s ability to circulate fluids through that system. Discs don’t hydrate the same way. Blood flow becomes less efficient. Lymphatic drainage slows down. And the nervous system begins to operate with less clarity.

Research published in the American Journal of Epidemiology and the Journal of the American College of Cardiology has shown that prolonged sitting is associated with reduced vascular function, slower metabolic activity, higher risk of cardiovascular disease, and increased overall mortality. So this isn’t just about posture. It’s about the internal environment of your body.

Most people try to fix this by stretching randomly or just moving more in general. But if the relationships in the body have changed, if space has been lost, then general movement won’t fully restore that system. You need something more specific, something that reintroduces space and restores flow.

That’s where ELDOA and myofascial stretching come in. ELDOA creates space in very precise areas of the spine. When you create space, you allow fluid to move again. You improve circulation at a local level, and you give the nervous system better input to reorganize the body. Myofascial stretching works with that same idea. It restores continuity. So instead of thinking about one tight muscle, we restore how the hips, pelvis, and spine work together as a system.

T8/T9 ELDOA (Chair Version)

 

The T8/T9 junction sits right about the middle of your upper back. This ELDOA targets the space between those two vertebrae, helping restore fluid exchange and circulation in an area that gets compressed from hours of sitting.

Muscles Trained: Deep spinal stabilizers, thoracic extensors, shoulder external rotators

How to Do It:

  • Sit near the edge of the chair so your back isn’t resting against it.
  • Establish your gravity line: ear, shoulder, and hip all in line.
  • Keep your toes, knees, hips, and shoulders roughly stacked.
  • Gently tuck your chin and lengthen the back of your neck.
  • Bring your arms out in front of you, spread the fingers, bend the wrists back, and spiral your arms open (external rotation).
  • Look down at the floor about one to two feet in front of you.
  • Slowly raise your arms up until they’re parallel to your ears, then reach as high as you can toward the ceiling.
  • Breathe from your belly for 60 seconds while maintaining that reach.
  • Don’t let a big curve develop in your lower back. Keep that gravity line with your ear, shoulder, and hip staying aligned.
  • At the end of 60 seconds, gently relax one arm, then the other, then your spine.

Form Tip: You’re not sucking your belly in or contracting your abs. Keep your abdominals relaxed so your diaphragm can function properly while you breathe.

Rib 10 ELDOA (Chair Version)

 

This ELDOA targets the 10th rib, opening up the lateral line of the body that gets locked down from sitting. It restores the relationship between the ribs, spine, and pelvis on each side.

Muscles Trained: Lateral trunk stabilizers, intercostals, quadratus lumborum, obliques

How to Do It:

  • Keep your left leg in line so your foot, knee, and hip are stacked.
  • Scoot your right leg out to the side, straighten it completely, and place your right heel in line with your left big toe (right leg slightly in front of left).
  • Establish your gravity line: ear, shoulder, hip all in line.
  • Bring your arms in front, spread the fingers, bend the wrists, and spiral open.
  • Glide your torso to the side. Don’t bend or flex the spine like a leaning tower. You’re shifting laterally, aiming for a clean line from ear to shoulder to rib to hip to knee to ankle.
  • Take the top arm and reach it past your head, stretching as far as you can. The bottom arm pushes toward the front of the room.
  • Don’t rotate the spine. Keep everything straight and in line.
  • Hold for 60 seconds, breathing from your belly while stretching as far as you can.
  • Gently relax one arm, then the other, return your spine, then return your leg.

Recommended Sets and Reps: 60 seconds per side. Make sure you do both sides.

Form Tip: From the side, your body should look like a flat, straight line. You’re not arching and you’re not rounding.

L2/L3 ELDOA (Chair Version)

 

The L2/L3 junction is on your spine just a little bit above where your belly button would be. This is a common area of compression from sitting and a key spot for restoring lower back circulation.

Muscles Trained: Deep lumbar stabilizers, hip adductors, thoracolumbar fascia

How to Do It:

  • Sit near the edge of the chair.
  • Bring both legs out in front of you, bend your ankles back, and turn your feet inward.
  • Keep your knees straight and take your legs as wide as you can.
  • Spread your fingers, bend your wrists, spiral open, and bring your arms straight up overhead.
  • Reach to the ceiling and breathe from your belly for 60 seconds.
  • Keep your toes spread, ankles pulled back, legs turned in, fingers spread, wrists back, elbows straight, spiraling and reaching upward the entire time.
  • Don’t suck your belly in or contract your abs. Let your diaphragm work freely.
  • Don’t let your butt stick out or your spine round. Maintain that gravity line: ear, shoulder, hip.
  • At the end of 60 seconds, relax one arm, then the other, one leg, then the other, then relax the spine.

Form Tip: Your abdominals stay relaxed throughout. If you’re bracing or holding your breath, you’re limiting the very fluid exchange this exercise is designed to restore.

Myofascial Hamstring Stretch (Chair Version)

 

This stretch works the middle of the hamstring and restores the connection between the hips, pelvis, and spine. Tight hamstrings from sitting don’t just affect your legs; they pull on the pelvis and change how forces move through your entire trunk.

Muscles Trained: Hamstrings, posterior chain fascia

How to Do It:

  • Sit near the edge of the chair so you’re not tempted to lean back. Maintain a nice tall posture.
  • Take your non-working leg, turn it out, and let it relax with the heel in line with your glute. This leg just hangs out.
  • Straighten your working leg, spread your toes, and bend your ankle back.
  • Bring both arms up overhead: spread the fingers, bend the wrists, spiral open.
  • Hinge forward from the hips. Don’t round your back. You’re leaning forward, not flexing the spine.
  • Keep your working leg straight and your spine flat as you continue to pull your ankle back and reach as far as you can with your arms.

Recommended Sets and Reps: Hold for 30 to 90 seconds per leg. If you hold for 30 seconds, alternate legs for three sets per side. If you hold for 90 seconds, one set per leg is enough.

Form Tip: If there’s any flexion in your spine, you’ve gone too far forward. Pull back slightly until your back is flat, then hold. The stretch should be in the hamstring, not in your lower back.

Myofascial Abdominal Stretch (Chair Version)

 

This stretch targets the external obliques, but you’re actually able to stretch the entire abdominal wall with this single movement. When the abdominal fascia gets locked short from sitting, it limits rib movement, breathing capacity, and spinal rotation.

Muscles Trained: External obliques, internal obliques, full abdominal wall

How to Do It:

  • Take your left hand, spread the fingers, bend the wrist, spiral open, and push this arm gently down toward the floor.
  • Place your right hand in the middle of your back, above the shoulder blades.
  • Take your right elbow and reach it up toward the ceiling.
  • Bend your torso to the left, then twist back to the right.
  • Look up at your right elbow. Your elbow pushes to the ceiling while your ribs are bent left and twisted right, creating a big stretch through the right side of the abdominal wall.

Recommended Sets and Reps: Hold for 90 seconds per side (one set), or hold for 30 seconds and do three sets per side. Make sure you do both sides.

Form Tip: Your eyes follow the elbow. If you lose that visual connection, you’ll likely lose the rotation, and the stretch won’t reach the full abdominal wall.

 

Chilling Case: Teen Targets Strangers in Public Attacks

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Chilling Case: Teen Targets Strangers in Public Attacks

Insets: Alonzo Brown (KLAS/Las Vegas Metropolitan Police Department). Background: The Las Vegas bus stop where Alonzo Brown killed a 62-year-old man (KLAS).

A Nevada resident faces a lengthy prison sentence after stalking and murdering several individuals in public locations, driven solely by a desire for violence.

Clark County Chief Deputy District Attorney Marc DiGiacomo remarked during Alonzo Brown’s sentencing, “He simply decided he wanted to become a serial killer,” as reported by local CBS affiliate KLAS.

Alonzo Brown, now 22, was only 18 when he began a six-month killing spree in Las Vegas, which included at least three murders. Brown was apprehended and charged in 2022. After accepting a plea agreement late last year, he was sentenced on Wednesday to a minimum of 56 years in prison.

The series of murders initiated in January 2022, with Brown fatally shooting 24-year-old Dae-von Lane, someone he knew, while Lane was walking along East Tropicana Avenue. His subsequent victims, 62-year-old Paul Viana and 36-year-old Josue Chaparro-Montalvo, were strangers, murdered in May and June 2022, respectively, along the same avenue.

Chaparro-Montalvo was heading home from a convenience store when he was killed, whereas Viana was attacked while waiting at a bus stop. Surveillance footage captured Brown stalking and shadowing his victims before the attacks.

“These murders are very disturbing,” said LVMPD Captain Dori Koren during a 2022 press briefing, according to local Fox affiliate KVVU.

“What was especially disturbing as they reviewed some of the surveillance footage, they noticed that the suspect seemed to stalk the victim,” Koren said. “Appeared to be a random killing, there wasn’t any apparent motive from what we can tell.”

Describing Viana’s death at Brown’s sentencing, DiGiacomo said, “He literally stalks the victim as the victim was waiting for a bus — and then just walks up to a stranger and executes him.”

Brown claimed in interviews that he was “trying to figure out life” when the murders occurred and was not in a healthy mental state. “A normal, sane 18-year-old kid is not going to go ahead and wake up and go on a killing spree,” he told KLAS in 2022.

Brown, who was given credit for time served, won’t be eligible for parole until 2078.

Air Force Academy’s ‘CULEX’ Immerses Thousands of Cadets in Intense 24-Hour Combat Training Exercise

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Air Force Academy’s ‘CULEX’ Immerses Thousands of Cadets in Intense 24-Hour Combat Training Exercise

COLORADO SPRINGS, Colorado – The U.S. Air Force Academy (USAFA) recently conducted its extensive annual training, known as the “CULEX” or culminating training exercise, providing cadets with an immersive combat scenario experience.

This round-the-clock exercise involves approximately 4,000 cadets who are thrust into a simulated wartime environment. During this exercise, upperclassmen are tasked with leading intricate missions, while the underclassmen are guided to execute orders. The exercise for this year took place from April 15 to 16.

Spanning 18,500 acres at the base of the Rocky Mountains, the Air Force Academy temporarily transformed into the Japanese island of Hokkaido under the threat of enemy attack for the exercise on Thursday.

“We’ve essentially occupied the entire grounds of the USAFA to ensure all 4,000 cadets have the necessary space to effectively participate in the exercise,” explained Col. Jennifer Hall, director of CULEX.

Cadets hike through woods

Cadets from the U.S. Air Force Academy traverse through forested areas during the field exercise. (Photo by Amy Galo)

In the war scenario, Japan has asked the U.S. to come in as a defensive force. 

“In this scenario, we have four established airfields,” Hall said. “And so that’s what’s established, the four joint operating areas that we have them in.”

Each joint operation area, or JOA, has around 800 cadets, defending an airfield, two high-value assets and a downed airman. Cadets also face real-world issues such as injured officers and invasions by enemy targets deemed the “Red Force.”

Map of CULEX

Map displaying the four joint operating areas during the CULEX. (Amy Galo)

“We pulled out one squadron to play Red Force,” said Hall. “So our cadets are actually playing Red Force, and they’re out there in the field right now harassing our cadets. They’re doing an amazing job. They’re super excited.”

Hall explained, “What we’re trying to do is have the cadets prioritize through decision-making. And you’ll see all across that Red Force is trying to complicate that to the best of their ability.”

While the situation may not be real, it definitely looks and feels like it.

“You’ll see about 15 tents laid down as an austere, expeditionary environment, two of which are tactical operations centers and a medical tent and warming tent,” Hall explained. “And then we have sleeping tents for the cadets, because we will be remaining overnight for the first time.”

Cadets hold air soft guns on the lookout

U.S. Air Force cadets on the lookout for enemy targets during the culminating exercise. (Amy Galo)

Some cadets fly airplanes while others deploy parachutes in the sky. On the ground, hundreds of cadets equipped with air soft guns defend their camps, taking radio traffic from troops under attack. Meanwhile, students in mission control use drones and mapping technology to solve real-world problems.

Cadets at CULEX mission control

Air Force cadets participate in CULEX training. (Amy Galo)

“The only way to prepare for the fight that we’re in, or the future fight, is to develop the training necessary where they can experience it real time, in the woods, in the field,” said Hall.

Now in its second year, the CULEX focuses on building confidence, teamwork and leadership skills rather than testing cadets with a pass-or-fail system. It’s a multi-domain tactical exercise designed to replicate the environments future Space Force and Air Force officers may encounter.

Cadets study map

USAFA students study a map during their culminating exercise. (Amy Galo)

“For our seniors, in 44 days, they’re going to graduate, and they’re going to go off, and they’re going to be officers in our Space Force and Air Force— how much more equipped they’re going to be to lead, to face complicated problems, to know that they can do what’s difficult,” said Hall. 

Amy Galo joined FOX News in 2026 as a Multimedia Reporter based in Orlando, Florida.

Alec Baldwin Set for October Civil Trial Following Dismissal of Rust Shooting Manslaughter Case

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Alec Baldwin Set for October Civil Trial Following Dismissal of Rust Shooting Manslaughter Case

Alec Baldwin’s ongoing legal saga stemming from the tragic shooting incident on his Western film “Rust” set continues, as a judge has now decreed that he will face a civil trial this October. This development marks another chapter in the actor’s prolonged legal challenges.

On Friday, Judge Maurice Leiter of the Los Angeles Superior Court decided that a lawsuit filed by Serge Svetnoy, the film’s gaffer, will move forward. The case aims to establish whether Baldwin acted negligently when he discharged a loaded revolver during filming, as reported by documents obtained by the Daily Mail.

For the 68-year-old actor, this represents a fresh hurdle after a New Mexico judge had previously dismissed a manslaughter charge against him. The dismissal was based on the determination that prosecutors allegedly failed to disclose potentially exculpatory evidence.

The Daily Mail has reached out to Baldwin’s representatives for any comments regarding the current situation, but no response has been received so far.

Svetnoy’s lawsuit accuses Baldwin and the production company of causing him emotional distress, citing alleged negligence on the part of the production team and Baldwin, who also served as a producer on the film.

Baldwin has maintained from the start that he had no idea the revolver he was handed on set had been loaded with live rounds, and he has also denied ever pulling the trigger before cinematographer Halyna Hutchins was shot and killed on October 21, 2021.

Alec Baldwin's long-running legal troubles from his fatal shooting incident on the set of his Western film Rust continue to drag on now that a judge has ruled that he will face a civil trial in October; he's pictured with wife Hilaria (R) in July 2024

Alec Baldwin’s long-running legal troubles from his fatal shooting incident on the set of his Western film Rust continue to drag on now that a judge has ruled that he will face a civil trial in October; he’s pictured with wife Hilaria (R) in July 2024

On Friday, LA Superior Court Judge Maurice Leiter ruled that a lawsuit brought by Rust gaffer Serge Svetnoy will proceed to determine if Baldwin negligently fired a loaded revolver on set; Baldwin is pictured in court in Santa Fe, New Mexico, on July 12, 2024

On Friday, LA Superior Court Judge Maurice Leiter ruled that a lawsuit brought by Rust gaffer Serge Svetnoy will proceed to determine if Baldwin negligently fired a loaded revolver on set; Baldwin is pictured in court in Santa Fe, New Mexico, on July 12, 2024

Rust’s director, Joel Souza, was also injured by the gunfire but survived. 

Baldwin and the Rust team had argued that they were not responsible for the on-set shooting, but Judge Leiter was unmoved by their arguments in his decision.

‘A reasonable jury could find that Mr. Baldwin recklessly disregarded the probability that pointing a gun in the direction of someone, with the finger on the trigger, would cause emotional distress,’ he wrote.

However, the judge threw out Svetnoy’s claim that he had been assaulted, writing that he had ‘not shown that a reasonable jury could find for Plaintiff on the intent element of an assault claim.’

The gaffer said he heard a loud blast from the gunshot and felt a gust of air as it fired, but he was notably not injured in the shooting.

Leiter wrote that Baldwin and the film production had ‘met their initial burden’ after they claimed that there was no evidence that Baldwin had intended to harm anyone on set. He also defended dismissing the claim because Svetnoy wasn’t worried about being injured before the revolver discharged. ‘

In a statement to the Daily Mail, Svetnoy’s attorney, John M. Upton, said they were ‘pleased with the Court’s decision to deny the motions for summary judgment brought by Rust Movie Productions and Alex Baldwin. 

‘These rulings enable our client to present his case at a jury trial, now scheduled for October of this year,’ he added. ‘He looks forward to finally having his day in court on this long-pending matter. ‘

Baldwin and the Rust team had argued that they were not responsible for the on-set shooting, but Judge Leiter was unmoved. He ruled that Svetnoy could sue for infliction of emotional distress and negligence; Baldwin is pictured in 2021

Baldwin and the Rust team had argued that they were not responsible for the on-set shooting, but Judge Leiter was unmoved. He ruled that Svetnoy could sue for infliction of emotional distress and negligence; Baldwin is pictured in 2021

However, the gaffer's claim that Baldwin assaulted him was dismissed. The tragic incident occurred on set at the Bonanza Creek Ranch in Santa Fe, New Mexico (pictured)

However, the gaffer’s claim that Baldwin assaulted him was dismissed. The tragic incident occurred on set at the Bonanza Creek Ranch in Santa Fe, New Mexico (pictured)

In a hearing on Friday, Upton argued that ‘Mr. Baldwin is the last line of defense,’ adding, ‘Guns generally do not shoot themselves,’ according to Variety.

Leiter approved Svetnoy’s attempt to extract punitive damages in the civil suit, and he went on to dismiss the defendants’ claim that Svetnoy’s lawsuit was barred by a worker’s compensation clause in his employment contract.

The judge wrote that the clause only barred a lawsuit if Svetnoy had been injured by a fellow employee, but Leiter determined that neither Baldwin nor the film’s production company was listed as an employee, so the clause does not apply in this instance.

The trial would have begun in just over a month, on May 26, but attorneys for Baldwin and Svetnoy requested a continuance as they worked on potentially negotiating a settlement.

The judge went on to set the trial for October 12, unless a settlement is reached before that date.

However, he expressed skepticism about allowing for any further delays, as the lawsuit has already dragged out for four years. 

‘I’m a little concerned about this case going on and on and on when it should be coming to a resolution,’ he said, according to Variety.

Baldwin previously claimed that he felt intense pressure to return to filming Rust following the fatal on-set shooting that shook the production. 

Baldwin previously said he felt intense pressure to finish filming Rust after the fatal on-set shooting. Speaking on The Hollywood Reporter’s Awards Chatter podcast, Baldwin claimed there were legal consequences if he didn't return to complete the film; (pictured in March)

Baldwin previously said he felt intense pressure to finish filming Rust after the fatal on-set shooting. Speaking on The Hollywood Reporter’s Awards Chatter podcast, Baldwin claimed there were legal consequences if he didn’t return to complete the film; (pictured in March)

The film — starring Baldwin, Josh Hopkins, Frances Fisher and Travis Fimmel — was ultimately completed and released in May 2025, featuring a dedication to Hutchins.

Speaking on The Hollywood Reporter’s Awards Chatter podcast, Baldwin claimed there were legal consequences if he did not return to complete the film.

‘We had to go back and finish the movie Rust in Montana as a component of the settlement with [Hutchins] husband. We had to finish,’ Baldwin said. 

‘We gave him the movie and said, “You sell it and do whatever you want with it.” So I had to go [finish the film], and I was really sick.’

He alleged, ‘I had to get up on a horse and go back there to Montana to finish the film, or they were going to sue the s*** out of me.’ 

The actor also spoke about potentially stepping back from acting for good, saying the ordeal had taken a lasting toll on multiple aspects of his life. 

‘It impacted me in every way — financially, career-wise, my wife, my kids, my health.’

Following the incident, Baldwin spent significantly more time at home with his wife Hilaria and their seven children: Carmen, Rafael, Leonardo, Romeo, Eduardo, Maria and Ilaria.

Following the incident, Baldwin spent significantly more time at home with his wife Hilaria and their seven children: Carmen, Rafael, Leonardo, Romeo, Eduardo, Maria and Ilaria

Following the incident, Baldwin spent significantly more time at home with his wife Hilaria and their seven children: Carmen, Rafael, Leonardo, Romeo, Eduardo, Maria and Ilaria 

He also shares his eldest daughter Ireland with ex-wife Kim Basinger.

Speaking further, he said the experience led him to step back from work for an extended period.

He added that although he is now beginning to take on projects again, his outlook has changed.

‘I hardly worked at all. And that’s just changing now, I’m going to go off and do a bunch of things, but I was home and I got used to it, and I don’t want to leave my house anymore. I don’t. 

‘I don’t want to work anymore. I don’t. I really don’t. I want to retire and stay home with my kids.’

He has previously spoken at length about the toll the case has taken on him, including in a December appearance on the podcast Dopey: On the Dark Comedy of Drug Addiction. 

‘It’s taken 10 years off my life – it’s taken at least 10 years off my life; he said.

He added that it affected every aspect of his life, saying, ‘I can tell you, it broke every nerve in my body, spiritually, financially, work-wise, my career, my wife, my kids, my friends, my health.’

Late cinematographer Halyna Hutchins attends the SAGindie Sundance Filmmakers Reception at Cafe Terigo on January 28, 2019 in Park City, Utah

Late cinematographer Halyna Hutchins attends the SAGindie Sundance Filmmakers Reception at Cafe Terigo on January 28, 2019 in Park City, Utah 

Baldwin said his main concern during the legal battle was shielding his family from the strain of the situation. 

‘The people I was most concerned about, the people I had the deepest pain for, were my wife and my kids,’ Baldwin said on the podcast.

He also described how his children noticed his emotional state during the proceedings, saying, ‘My kids would see me sitting in a corner, I couldn’t even move,’ Baldwin said.

He added that his daily life was significantly disrupted, noting, ‘there was a point in time where I took a nap every day for a year, right after they announced they were going to raise the charges again.’

Baldwin admitted to having suicidal ideations in the wake of the incident.

‘It’s really kind of unappealing to me because to talk about killing yourself and to actually kill yourself are two so profoundly distinctive things,’ Baldwin said. ‘I think a lot of people – I think countless people think about killing themselves and ending their life, and then very few do.

‘And for me, I remember, I used to lay there in bed and go, “Oh God, I can’t wake up another day and have it be the same. It’s the same every day.”‘

He added, ‘And I can’t do it. But somehow I found the faith in God to, you know, not kill myself tomorrow. Let’s wait one more day.”‘

If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org. 

Former Republican Congressman David McKinley Passes Away at 79: A Legacy Remembered

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Former Republican Congressman David McKinley Passes Away at 79: A Legacy Remembered

David McKinley, a distinguished former Congressman who dedicated six terms to representing West Virginia, has passed away at the age of 79. The Republican stalwart died peacefully in his Wheeling home, leaving behind a legacy of steadfast service to the Mountain State.

Tributes have poured in from across the political spectrum, with U.S. Senator Shelley Moore Capito, a fellow Republican from West Virginia, expressing her heartfelt condolences. “David McKinley was a fighter,” she stated on Friday. “He passionately defended his principles and the causes he championed, but above all, he fought tirelessly for his beloved West Virginia.”

Senator Capito extended her sympathies to McKinley’s family, particularly his wife, Mary, acknowledging their profound loss. She also expressed gratitude for McKinley’s long-standing commitment to public service and the enduring friendship he offered throughout his years of dedication.

‘Not only did David fight for his principles and the causes he believed in, but he also fought hardest for his cherished West Virginia.’

‘My heart goes out to his devoted wife Mary and his family in sympathy for their loss and in gratitude for his decades of public service and friendship,’ she added.

The seventh-generation West Virginian represented the state’s Third Delegate District in the House of Delegates from 1981 to 1994. 

He returned to politics in 2010 after winning a Congressional seat in West Virginia’s First Congressional District, marking the first Republican to hold the seat in 42 years, West Virginia Public Broadcasting reported. 

McKinley served in Congress from 2011 to 2023, fighting for causes such as miners and the coal industry. 

Former Congressman David McKinley has died at the age of 79 as tributes pour in for the six-term Republican from West Virginia

Former Congressman David McKinley has died at the age of 79 as tributes pour in for the six-term Republican from West Virginia

McKinley, seen pictured with his wife Mary, died peacefully at his home in Wheeling after spending decades serving his home state

McKinley, seen pictured with his wife Mary, died peacefully at his home in Wheeling after spending decades serving his home state

The seventh-generation West Virginian represented the state's Third Delegate District in the House of Delegates from 1981 to 1994 and won a seat in Congress in 2010

The seventh-generation West Virginian represented the state’s Third Delegate District in the House of Delegates from 1981 to 1994 and won a seat in Congress in 2010

He fought for providing funding for retired miners and resisted environmental regulations that he believed would damage the coal mining industry, which was key to the state’s economy, Roll Call reported. 

‘Denise and I were saddened to learn of the passing of former Congressman David McKinley. David devoted decades of his life to public service, representing West Virginia in the House of Delegates, leading the state Republican Party and serving our people in the United States Congress,’ Governor Patrick Morrisey said in a statement.

‘He cared deeply about West Virginia and worked tirelessly to advance our state, strengthen our economy and improve the lives of the people he served. His commitment to public service and to the Mountain State leaves a lasting legacy.’

‘We extend our prayers and deepest condolences to his wife Mary, his children and the entire McKinley family during this difficult time,’ Morrisey added.

McKinley’s family built the McKinley Architecture and Engineering firm, which now serves more than a dozen states.

The West Virginia Republican Party shared a statement that said: ‘A seventh-generation West Virginian, McKinley served in the United States House of Representatives for West Virginia’s 1st Congressional District from 2011 to 2023.’

‘He was the founder of McKinley and Associates, a member of the West Virginia House of Delegates, and served as Chairman of the West Virginia Republican Party. Known for his practical, results-driven approach, he was a strong advocate for West Virginia workers,’ the statement continued. 

‘A seventh-generation West Virginian, McKinley served in the United States House of Representatives for West Virginia’s 1st Congressional District from 2011 to 2023. He was the founder of McKinley and Associates, a member of the West Virginia House of Delegates, and served as Chairman of the West Virginia Republican Party.’

McKinley was a graduate from Purdue University with a degree in Civil Engineering and is survived by his wife, four children and six grandchildren

McKinley was a graduate from Purdue University with a degree in Civil Engineering and is survived by his wife, four children and six grandchildren

West Virginia GOP Chairman Josh Holstein described McKinley as a 'friend and mentor to many of the officials serving our state today'

West Virginia GOP Chairman Josh Holstein described McKinley as a ‘friend and mentor to many of the officials serving our state today’

‘Known for his practical, results-driven approach, he was a strong advocate for West Virginia workers. The West Virginia Republican Party extends its deepest condolences to his family, friends, and all who knew and loved him,’ the statement concluded.

State Treasurer Larry Pack said that McKinley’s passing marked the loss of a ‘true statesman and patriot.’

‘Congressman McKinley laid the groundwork for the modern West Virginia Republican Party and always fought for our state’s values in the State Legislature and the United States Congress,’ he continued. 

‘My heart goes out to his wife, Mary, and his family during this time. I will treasure our many conversations over the years. He leaves behind an incredible legacy and will be truly missed.’ 

West Virginia GOP Chairman Josh Holstein described McKinley as a ‘friend and mentor to many of the officials serving our state today.’

‘His legacy of leadership and commitment to our people will not be forgotten,’ he added. 

Senator Jim Justice wrote on Facebook that West Virginia had ‘lost a great man today.’

‘I was around David a lot when I was Governor, and I’ll say just this — he was a great man that cared a whole lot about our state. Cathy and I are heartbroken and praying hard for his family, his friends, and all of West Virginia tonight. We’ve lost a good one,’ he added. 

Senator Jim Justice, pictured on the left with McKinley sat on the right, said that West Virginia had 'lost a great man today'

Senator Jim Justice, pictured on the left with McKinley sat on the right, said that West Virginia had ‘lost a great man today’

McKinley fought for providing funding for retired miners and resisted environmental regulations that he believed would damage the coal mining industry, which was key to the state's economy

McKinley fought for providing funding for retired miners and resisted environmental regulations that he believed would damage the coal mining industry, which was key to the state’s economy

McKinley's victory over a Congressional seat in West Virginia's First Congressional District marked the first Republican to hold the seat in 42 years

McKinley’s victory over a Congressional seat in West Virginia’s First Congressional District marked the first Republican to hold the seat in 42 years

Congresswoman Carol Miller recalled serving alongside McKinley in the House of Representatives from 2019 to 2023. 

‘My first night in Congress, I walked onto the House Floor and in a sea of hundreds of people, I saw David holding up his hand so I could find him and the seat he had saved for me. We continued to sit beside each other throughout our shared time in Congress,’ Miller wrote on Facebook. 

‘As chair of the West Virginia Republican Party, a Member of the WV House of Delegates, and a US Congressman, David proved himself to be a strong conservative who was guided by faith and cared deeply for our state and its people. I am praying for his wife Mary, his children, and his grandchildren as they mourn his passing.’

McKinley was a graduate from Purdue University with a degree in Civil Engineering and is survived by his wife, four children and six grandchildren. 

Sheinelle Jones Reveals the Heartfelt Reason Her Children Stay Out of the Spotlight

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Sheinelle Jones Reveals the Heartfelt Reason Her Children Stay Out of the Spotlight

Sheinelle Jones recently opened up about why her children are seldom seen by the public.

In a candid moment on a recent episode of Today with Jenna & Friends, the Today co-host shared that her three kids have largely stayed out of the limelight until their recent visit to the show’s set.

“I’m incredibly protective, a true mama bear,” Jones expressed. “I guard their privacy fiercely, so any photos shared over the past year and a half have been when they were much younger.”

She added, “Yesterday, when they stepped out, it was a moment of surprise for everyone. Even I was taken aback, thinking, ‘Wow, look at these boys growing into young men.’ And Clara was just adorable. It was one of the most cherished moments of my life.”

Jones is the mother of three children — Kayin, and twins Clara and Uche — whom she shared with her late husband, Uche Ojeh. He passed away in May 2025 at the age of 45 after battling glioblastoma.

Jones shares her children — son Kayin and twins Clara and Uche — with her late husband, Uche Ojeh, who died in May 2025 at age 45 after being diagnosed with glioblastoma.

“We’ve just been through so much, and I could see in their faces that they’re proud of me,” she said. “You know, as moms, we don’t really get that.”

 

While they were on set earlier, her children took a moment to share how proud they are of their mom for penning new book, Through Mom’s Eyes: Simple Wisdom From Mothers Who Raised Extraordinary Humans,”

“Words can’t even describe it. I’m so happy for you, Mom,” Kayin told his mom. “You’ve worked on this since quarantine. We’ve had the ups and downs. I mean, I remember when you lost your computer, it broke even … We’ve obviously gone through so much and I’m so happy for you.”

Uche Jr. added, “I feel like her compassion and kindness to everybody she’s around just has such a great effect on everybody.”

Her daughter also weighed in on the book, saying she had already read it herself.

“It’s good!” the preteen shared. “I remember I was on the plane, and it was in her bag, and there were no TVs on the flight, her phone was dead. And I was like, ‘I want to read your book.’ So I read it and I actually really liked it. It was so good.”

Man Allegedly Stabs 14-Year-Old Girl at Mall Following Comment on His Odor: Police Report

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Man Allegedly Stabs 14-Year-Old Girl at Mall Following Comment on His Odor: Police Report

Background: The Willow Grove Park Mall in Abington Township, Pennsylvania (Google Maps). Inset: Angel Ortiz (Abington Township Police Department).

A man allegedly stabbed a teenage girl at a Pennsylvania mall following a confrontation sparked by comments about his odor, authorities report.

Angel Ortiz, 23, is facing multiple charges including aggravated assault, simple assault, reckless endangerment, harassment, and possession of an instrument of crime with intent. According to court records examined by Law&Crime, Ortiz is currently held at Montgomery County Correctional Facility with a bail set at $50,000.

The incident unfolded around 2 p.m. on Wednesday at the Willow Grove Park Mall in Abington Township, a suburb north of Philadelphia. A group of teenage girls, including a 14-year-old, were descending an escalator when Ortiz was behind them, as reported by local NBC affiliate WCAU.

Allegedly, one of the teenagers commented about a smell and then attributed it to Ortiz, prompting an angry reaction. Ortiz reportedly began shouting at the girls following the remark.

Ortiz allegedly challenged the girl, repeatedly asking, “Why don’t you hit me?” Surveillance footage reviewed by police reportedly captured Ortiz initially walking away. However, it appears the 14-year-old followed and struck him on the head, leading to the violent escalation.

Ortiz reportedly responded by swiping back at her with a knife in his hand. He said he didn’t mean to stab her, only to get her to “back off,” but she ended up with wounds on both her arms, from which she was bleeding.

The Abington Township Police Department reported arriving at the mall just before 2:30 p.m. following a report that a female had been assaulted by a male armed with a knife. The girl, “who had sustained multiple lacerations from an edged weapon,” was brought to an area hospital where she was treated for non-life-threatening injuries, police said.

Officers spotted Ortiz nearby. He allegedly said that after the fight with the teen, he went to a nearby Chipotle restaurant to “cool off” and wait for the bus, per WCAU. He was arrested with two pocket knives on him, police said.

Officers noted that the suspect and victim did not know each other before the incident.

Ortiz had a preliminary arraignment on Thursday. He is expected back in court for a preliminary hearing on April 29.

Watch: Massive Street Racing Event Shuts Down Roads as Participants Flee

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Watch: Massive Street Racing Event Shuts Down Roads as Participants Flee

The streets of Georgia became a stage for mayhem over the weekend as a group of young street racers took over a local intersection, leaving residents unnerved and communities concerned. This disruptive scene is the latest in a troubling trend of illegal street racing events that have been popping up across the nation.

In the early hours of Sunday, officers from the Atlanta Police Department responded to reports of reckless driving at the intersection of James Jackson Parkway and Bolton Road. It was around 1:30 a.m. when authorities received alerts about street racers causing a ruckus—blocking traffic, engaging in dangerous driving practices, and performing illegal maneuvers like ‘donuts’ in the middle of the road.

When the police arrived, they encountered a bustling crowd of about 200 people who had gathered to witness the spectacle. This large assembly of spectators had taken over the intersection, their attention focused on capturing the high-octane action on their smartphones.

Spectators gathered at an intersection watching an illegal street racing takeover in Atlanta

Video footage released by the Atlanta Police Department illustrates the chaos, showing cars zipping past as the throng of onlookers stood in awe, documenting every moment of the unlawful gathering.

Surveillance video shared by the department shows various cars speeding by as the massive crowd gathered in the street to record the chaos on their cellphones. 

As officers attempted to break up the event, several individuals fled the scene on foot and in vehicles.

Police officers taking individuals into custody at an intersection in Atlanta

Police officers take several individuals into custody after about 200 spectators gathered for an illegal street racing takeover in Atlanta, Ga., on April 12, 2026. (Atlanta Police Department)

The individual was subsequently detained and taken into custody. 

Following the incident, 18 individuals between the ages of 17 and 25 were arrested, according to authorities. A 15-year-old juvenile was also issued multiple citations stemming from the alleged street racing.

Authorities also recovered multiple firearms in the search, and both vehicles involved in the traffic stop were impounded. 

“The Atlanta Police Department extends its appreciation to the Georgia State Patrol for their continued partnership and assistance,” the department said in a statement.

“Illegal street racing will not be tolerated in the City of Atlanta; Individuals engaging in this activity will be arrested, charged, and have their vehicles impounded.”

The Atlanta Police Department did not immediately respond to Fox News Digital’s request for comment. 

Julia Bonavita is a U.S. Writer for Fox News Digital and a Fox Flight Team drone pilot. You can follow her at @juliabonavita13 on all platforms and send story tips to julia.bonavita@fox.com.

Ex-Royal Aide Warns Trump Against Key Misstep Ahead of State Visit with King Charles

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Ex-Royal Aide Warns Trump Against Key Misstep Ahead of State Visit with King Charles

As King Charles and Queen Camilla gear up for their anticipated U.S. State Visit, the itinerary for their American excursion has been officially unveiled by the Palace.

Scheduled from April 27 to April 30, this three-day tour will see the royal couple make significant stops in Washington D.C., New York, and Virginia. Their journey kicks off in the nation’s capital, where they will be warmly received at the White House by President Donald Trump and First Lady Melania Trump.

While in Washington D.C., the royals are set to attend a prestigious state dinner hosted at the White House. In a gesture of solemn remembrance, they will lay a wreath and flowers to pay tribute to fallen service members. Following this, King Charles and Queen Camilla will head to New York City. Here, they have engagements planned with first responders and families affected by the tragic events of September 11, 2001. Their New York visit will also include separate appointments, culminating in a vibrant block party in Virginia to commemorate America’s 250th birthday.

However, as the royals make their way to the U.S. capital, a former aide to the British monarch hopes that President Trump will adhere to protocol, unlike his past meetings with the royals.

Grant Harrold, who served as King Charles’ personal butler for seven years, has insights into the royal etiquette that should be observed. During his tenure, Harrold was entrusted with various roles, including those of valet, housekeeper, house manager, and driver. Since departing from the royal household, he has established himself as a leading etiquette expert in the U.K., a best-selling author, and a respected royal commentator.

Grant Harrold was King Charles’ personal butler for seven years. During his time working for the now-monarch, Harrold’s duties also included those of valet, housekeeper, house manager, and driver. Since leaving the royal household, he’s become one of the U.K.’s leading etiquette experts, a best-selling author, and a royal commentator.

In 2025, he published his first book, The Royal Butler, which became an Amazon bestseller. He regularly appears on TV offering royal commentary on both current and historic news stories.

Speaking on behalf of Action Network, Harrold told Showbiz Cheat Sheet, “Every time Donald Trump meets the royal family, he manages to break protocol. It’s happened so many times now, I think we can almost guarantee there’ll be a breach of protocol again. Most likely, it’ll be Trump doing the wrong handshake or putting his hands on the king, or even dare I say hugging a member of the family. So it’ll be interesting to see what happens this time.”

The king’s former aide added, “My advice to the Trumps would be to look, but don’t touch. As simple as that. Look, smile, be gracious, but please do not touch. Leave the king alone. Donald and Melania don’t need to bow or curtsy as they are not British. However, the president could do with working on his handshake, dignifying it a bit. It should be two or three pumps with your hands to the side, not too strong, not overpowering, not too limp — and make sure there is eye contact. 

“Conversation is also key for these kinds of meetings. Trump should avoid asking anything too personal. For example, he shouldn’t ask about any royal drama. And it’s also vital that anything they do discuss is kept confidential and not repeated. There have been previous incidents where the president has shared details of his personal letters with the king, and this would not have gone down well at the Palace.”

US-Iran Negotiations Face Unexpected Changes Amid Bold Allegations

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US-Iran Negotiations Face Unexpected Changes Amid Bold Allegations


On Friday, President Trump enthusiastically claimed a diplomatic triumph, announcing that Iran had agreed to keep the Strait of Hormuz open and that a ceasefire had been established between Israel and Lebanon.

However, differing accounts from Iranian officials and resistance from Israel on the ceasefire terms with Lebanon have cast doubt on the president’s reported achievements.

“I’m concerned that, in this round, Iran came out with the upper hand,” remarked Danny Citrinowicz, a senior fellow at the Institute for National Security Studies in Tel Aviv, via a post on social platform X.

Trump started his day celebrating the ceasefire between Israel and Lebanon, also mentioning the “opening” of the “Strait of Iran,” referring to the Strait of Hormuz. Iran’s Embassy in Zimbabwe humorously suggested that this declaration indicated Trump was in high spirits.

Later on Friday, Mohammad Bagher Qalibaf, the speaker of the Iranian Parliament, posted on X that as long as the U.S. blockade of the Strait of Hormuz persists, the strait “will not remain open.”

“The President of the United States made seven claims in one hour, all seven of which were false,” he wrote, according to a translation.

The waterway otherwise remains “effectively closed” as vessel movements are confined to corridors that require approval, according to Kpler, a go-to source for global trade intelligence. 

Still, markets earlier Friday responded with “cautious optimism, reflected in a short-term pullback in prices,” but any meaningful recovery in the passage of oil, gas and other goods including fertilizer “depends on a gradual return of shipowners, beginning with a tentative ‘first movers’ phase that may restore only a fraction of capacity,” Kpler said Friday.

“A full normalization in trade and confidence is likely to take months, not weeks.” 

The ceasefire between Israel and Lebanon is “essential” for further progress in U.S.-Iran talks, but the Strait of Hormuz remains the top concern for Trump over its impact on the global economy, according to Jon Hoffman, a research fellow at Cato Institute. 

“This war has quickly become a contest of who can absorb the most pain. Here, time is on Iran’s side — the longer the strait remains closed, the greater the political costs will be for President Trump,” Hoffman told The Hill on Friday. 

Larry Haas, a senior fellow for U.S. foreign policy at the American Foreign Policy Council (AFPC), said he does not expect the Israel-Lebanon ceasefire to last long since the “underlying fight isn’t between Israel and Lebanon.” 

“Although there is no official peace between them, they don’t operate in ways that directly threaten one another,” Haas told The Hill on Friday. “The underlying fight continues to be between Israel and Hezbollah, and it’s just a matter of time before Hezbollah resumes that fight and Israel responds.” 

Even as the terms of the strait’s opening are unclear, the limited progress suggests Trump and Tehran are looking to soften the ground ahead of a potential second round of talks for a deal to end the war. Trump has suggested he would fly to Islamabad to sign an agreement, praising the Pakistanis for their mediation. 

Europe draws up plan B for strait

Meanwhile, European countries are working on a plan B to ensure movement through the Strait of Hormuz, gathering 49 countries in person and virtually for a meeting Friday to discuss plans of action. 

French President Emmanuel Macron and British Prime Minister Keir Starmer announced a “neutral” military operation to protect shipping in the strait.

“We will accelerate the planning work we have already launched, coordinated with the United Kingdom, to enable the establishment of a neutral mission – distinct from the belligerents – to support and secure merchant vessels transiting the Gulf,” Macron said in a statement. 

Macron said France and the U.K. will work in close coordination with the Americans and Israelis and on deconfliction efforts with the Iranians. 

Trump, however, rejected other countries’ involvement, particularly European NATO allies. 

“Now that the Hormuz Strait situation is over, I received a call from NATO asking if we would need some help. I TOLD THEM TO STAY AWAY UNLESS THEY JUST WANT TO LOAD UP THEIR SHIPS WITH OIL. They were useless when needed, a Paper Tiger,” Trump posted on social media.

Terms of the deal

Trump, while celebrating the reopening of the strait Friday, noted that the U.S. blockade installed Monday was still in “full force” until Washington and Tehran can agree to a long-lasting agreement.

Since the blockade went into effect, 19 ships tried to violate the enforcement, but turned around and went back to port following the warnings from the U.S. military, according to Adm. Brad Cooper, commander of the U.S. Central Command.  

Trump posted on social media what appears to be his red lines in a deal to end the war: that Iran hand over all its “nuclear dust,” presumably referring to stockpiles of enriched uranium, and rejecting reports that he would provide Iran with $20 billion in exchange.

“No money will exchange hands in any way, shape, or form,” he wrote on Truth Social. 

He claimed Iran agreed to no nuclear enrichment in a brief phone call with NewsNation, The Hill’s sister network. 

Iran’s response to Trump’s claim is not yet clear. The Islamic Republic has kept as a core national interest what it says is its right to enrich uranium. 

“The Iranian nuclear file is highly complex and open to interpretation,” Citrinowicz wrote in a post. 

“A lack of understanding can prevent an agreement altogether, as seen in the past, but it can also lead to a flawed deal, full of gaps, ambiguities, and loopholes,” he said, pointing out that Iran’s negotiators are deeply experienced. 

In another bid to push the negotiations with Iran forward, Trump said he was “prohibiting” Israel from bombing Lebanon, a key ask from the Iranians. 

“Israel will not be bombing Lebanon any longer. They are PROHIBITED from doing so by the U.S.A.,” Trump posted. 

Israel caught off guard

Israeli Prime Minister Benjamin Netanyahu was reportedly shocked to see Trump’s social media post prohibiting Israel from striking Lebanon, with Israel maintaining that the terms of the ceasefire allowed it to respond to threats from Hezbollah, the Iranian-backed military and political group controlling the south of the country. 

Axios reported that Israeli officials asked the White House for clarification and that the president’s comments contradicted the original ceasefire agreement.

A U.S. official told Axios that the ceasefire agreement preserves Israel’s right to self-defense against “planned, imminent or ongoing attacks.”

The U.S. and Israel want to work together on addressing the shared threat of Iran, but Washington seems to be less concerned than Israel about Iran’s proxy groups, including Hezbollah, which is designated a foreign terrorist organization by the U.S. government, according to Haas, of the AFPC. 

“For Israel, the fight with Iran, Hezbollah, and Hamas are individually and combined, fights to the finish because, for Israel, each of those parties is a genocidal threat,” Haas said. “For the United States, the threat from the proxies is far less immediate. It wants them defeated, but not with same interest and urgency as Israel.” 

Trump under increasing political pressure

Trump is under growing political pressure to end the war, with at least three Republicans signaling they want Congress to weigh in on military operations if the fighting goes beyond 60 days. 

“It is very likely that I would vote not to authorize further hostilities,” Sen. Susan Collins (R-Maine) said at the Semafor World Economy summit, adding that she always wanted Operation Epic Fury to be “brief but successful.”

Sen. Thom Tillis (R-N.C.), who has been critical of some of the administration’s efforts and is not running for reelection, told NBC News that it would be tough to get his backing to extend the conflict past the 60-day mark. 

“What’s concerning me now is we’re coming up on the 45-day mark,” Tillis told the news outlet. ”Sixty days is important with respect to the War Powers Resolution, and I’m not quite clear what the strategic objectives are.”

On Wednesday, GOP senators sunk a fourth war powers resolution, largely in a party-line vote, but the conflict has highlighted the growing rift within the Republican Party as some lawmakers are voicing concerns over the length of the military operation.
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