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Iraqi Citizens and US Veterans Confront Iraq War’s Lasting Impact

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This article discusses topics such as suicide and violence.

Catch “American Veterans: The War Within” on April 7 at 9:30 PM AST, available on SBS and SBS On Demand.

Gathered around a table, two distinct groups prepare to engage in a difficult dialogue, brought together by the threads of a shared history.

On one side sit U.S. veterans who served in Iraq. Across from them are Iraqi civilians whose lives were profoundly altered by the actions of the American military.

This meeting forms the basis of a documentary aiming to reconnect veterans with individuals they might not have encountered since their time in Iraq—a connection forged under vastly different circumstances.

The US and its allies, including Australia, invaded Iraq on 20 March 2003 and remained there until the final US troops left in December 2011.

Among the Iraqis is Rasha, who grew up in Mosul, which saw some of the heaviest fighting of the war.

A medium shot shows three people in professional attire sitting behind a long white-clothed table in a dimly lit room, facing two individuals in the foreground whose backs are to the camera.
Rasha (right) grew up in in Iraq’s second-largest city, Mosul, which was wracked by conflict between US and allied soldiers and Iraqi insurgent groups. Source: Supplied / Deeyah Khan / Darin Prindle

She recalled being scared to leave her home during the Iraq war, fearing not only hidden bombs, but also gunfire from US soldiers.

While seeking to empathise with the veterans, she didn’t shy away from confronting questions.

“I understand when you’re in combat and you’re in that moment, either my life or the life of anyone shooting, regardless of who that person is, you’re going to grab the weapon and shoot. That’s basic human instinct, and that’s something we all share,” she said.

“But the killing for fun, the gratification, the satisfaction, when did the dehumanisation of Iraqis start? The joy that came from hurting and humiliating us? Where did that come from? Or was it just a job?”

Sitting on the other side of the table from Rasha is Seth Manzel, a member of the US Army’s 25th Infantry Division, which engaged in close combat and conducted ground operations to secure areas.

Between 2004 and 2009, he fought in both Iraq and Afghanistan.

A medium close-up shows a man with short, silver-toned hair looking downward with a somber, pensive expression against a softly blurred yellow and blue background.
Seth Manzel said “it was necessary within the confines of our mission that innocent people get killed”. Source: Supplied / Deeyah Khan / Darin Prindle

“Our response to any kind of shooting was amazingly violent. And had we not done that, I have no question that we would have been absolutely overrun — a shot can come from anywhere, and you have to respond to that,” he said.

“If you don’t have a solid target, you have to just blanket the area with fire, and inevitably, people are hurt there.”

However, he wasn’t motivated solely by a kill-or-be-killed mentality. Warfare, he said, was “euphoric”.

“They don’t make cocaine that is as good as a gunfight,” he said. “It is the most euphoric experience you’ll ever have … I know that sounds sick, but it’s true.”

The ‘war on terror’ begins

Then US president George W Bush declared a “war on terror” just days after Islamist militant organisation Al-Qaeda’s terror attack on the Twin Towers in New York City on 11 September 2001.

“Our war on terror begins with Al-Qaeda, but it does not end there. It will not end until every terrorist group of global reach has been found, stopped and defeated,” he said in a national address on 20 September.

Within a month, the US had launched airstrikes on Al‑Qaeda and Taliban targets in Afghanistan in what would eventually turn into a war lasting more than 20 years.

George W Bush speaks emphatically from a wooden lectern during an address to a joint session of Congress.
Then US president George W Bush told a joint session of Congress on 20 September 2001 that the “enemy of America is not our many Muslim friends; it is not our many Arab friends. Our enemy is a radical network of terrorists, and every government that supports them.” Source: Getty / Douglas Graham / CQ-Roll Call, Inc

Not long after, the Bush administration began to advocate for also invading Iraq, which it claimed possessed weapons of mass destruction (WMDs) and had long-running links with terror groups such as Al-Qaeda.

By March 2003, US and allied soldiers had started their invasion of Iraq.

The Iraq Survey Group, tasked by the multinational forces to investigate Iraq’s alleged possession of WMDs, would later deliver a report to US Congress concluding that no such weapons were found in Iraq.

Declassified reports and investigations by intelligence agencies also later showed that there was no compelling evidence of a cooperative relationship between former Iraqi president Saddam Hussein’s regime and Al-Qaeda. 

A culture of ‘killing’

Matthew Hoh is a former US Marine Corps captain who was sent to Iraq’s Al-Anbar province in 2006 at the height of a brutal fight against Al-Qaeda.

“Every day, something was happening. There was IED [Improvised Explosive Device] attacks, RPG [Rocket-Propelled Grenade] attacks, complex ambushes,” he said.

“In order for your survival, you have to kill, you have to punish, you have to seek vengeance.”

“It’s the culture of the military. It’s about killing. You haven’t done anything until you’ve killed somebody.”

A medium shot of a middle-aged man with a salt-and-pepper beard wearing a blue button-down shirt, gesturing with his hands while speaking in an indoor setting.
“I took part and I did things in Iraq that I can’t justify,” Mattthew Hoh said. Source: Supplied / Deeyah Khan /  Darin Prindle

He described US military culture as not only the result of “stupidity” or “the ignorance of Americans”, but also “the supremacy of the empire, the entitlement, the arrogance”.

“And that’s how it builds. And it builds, and it builds, and it builds.”

Hoh said the decisions made by veterans continue to weigh on them after their service.

He believes a leading factor in the high rates of suicide among veterans is “because they did things in Iraq and Afghanistan that they are ashamed of, they regret, that they feel guilty for”.

“Everything that conditions you, led you to be the person you are is gone. It’s been defiled by your actions.”

Up to one in five veterans who served in Iraq or Afghanistan have been diagnosed with Post-Traumatic Stress Disorder (PTSD), according to US nonprofit research body RAND.

More than 30,000 veterans who served since 9/11 have died by suicide.

That’s more than four times the number of those killed in combat over the same period, according to a 2021 finding by Brown University’s Costs of War Project.

‘Their lives just changed forever’

Back at the table, another woman, Noor, tells the veterans about growing up in Baghdad.

She was 13 when the US military invaded. In that period, insurgents would frequently ambush American convoys — battles that could be deadly for civilians.

“It started to become dangerous to be around the convoys, because they could be targeted any minute, and they start shooting,” she said.

“When they started shooting, did they realise that some people, their lives just changed forever that day?”

A woman with dark hair and glasses looks on with a concerned expression while seated next to a man in a suit and tie.
“These are our stories that have to be told in order for us to learn those lessons, to share awareness,” Noor (left) said at the roundtable session with US veterans. Source: Supplied / Deeyah Khan / Darin Prindle

She remembered her neighbours coming to her family’s home to tell her father that his cousin had been shot.

“As they laid his body in the front yard, I remember my father was trying to pick up pieces of his brain to put it back in his head,” she said.

The Pentagon has never released official figures for the number of Iraqi civilians killed or injured by US and coalition forces, which included Australians.

The independent Iraq Body Count project has sought to collect this data. Between 2003 and 2017, they recorded more than 100,000 civilian deaths.

Some veterans believe the numbers could be higher.

“We’ll never know how many innocent people we harmed or vital things that we destroyed in the course of doing that, or just people we killed,” Manzel said.

In 2023, the US defence department updated its Law of War manual, which provides legal advice, including an obligation to “take feasible protections to verify that potential targets are military objectives”.

Then general counsel of the department, Caroline Krass, said at the time that: “protection of civilians is vital to the success of our military operations keeping America safe — and doing so is both a moral necessity and a strategic imperative”.

The US has said it punishes service members who commit crimes while deployed.

In 2020, then secretary of state Michael Pompeo said: “When our own people do wrong, we lawfully punish those individuals — as rare as they are — who tarnish the reputation of our great US military and our intelligence services.”

Menzel says he still thinks about the consequences of the war in which he served.

“We destroyed an entire society,” he said.

“An entire civilisation was just thrown into chaos and disarray because of our actions. And sometimes things I hadn’t thought about in years will pop up in my head.”

Readers seeking support can call Lifeline crisis support on 13 11 14 or text 0477 13 11 14 and Suicide Call Back Service on 1300 659 467.

ADF members and their families can call the Defence all-hours Support Line, a confidential telephone and online service, on 1800 628 036. 

Open Arms provides 24-hour free and confidential counselling and support for current and former ADF members and their families on 1800 011 046. 

Defence personnel, contemporary veterans, and their families can also contact national support services provider Soldier On during office hours 1300 620 380.

Below Deck’s Ellie Reveals Past as Massage Therapist to Russia’s Wealthiest Tycoon

Ellie Dubaich, a standout personality from Below Deck Down Under, recently dropped a fascinating tidbit about her past. She revealed that she once served as a massage therapist for the “richest person” in Russia, though she kept specifics under wraps due to non-disclosure agreements.

On the April 6th episode of the popular Bravo series, Ellie shared her unique approach to winning someone over, explaining, “My way of winning a man over is with a massage.” She took immense pride in her massage talents, which she used to charm fellow cast member João Franco, culminating in a shared kiss. Despite this moment, João confided to others that his romantic interests leaned towards Daisy Kelliher.

Before the premiere of season 4, Daisy discussed her dynamic with João in an interview with Us, hinting at a spark between them.

The Below Deck franchise is no stranger to drama, having delivered numerous unforgettable moments over the years. One particularly intense incident occurred during season 7 when chief stew Kate Chastain found herself in a frightening confrontation with a heavily intoxicated bosun, Ashton Pienaar, following a rowdy night out. Such explosive encounters have become a hallmark of the series, keeping viewers captivated season after season.

Below Deck Eddie Lucas Wanted Heather Chase Fired After Saying the N-Word

The Below Deck franchise has had its fair share of chaos over the years, but there were some moments that stood out more. During season 7 of the Bravo show, chief stew Kate Chastain and bosun Ashton Pienaar had a scary confrontation when the latter was drunk after a night out. Ashton ended up punching […]

“It was a boatmance. It was a brief thing on board that I seem to really love to do,” she said in January. “I seem to somehow make it part of my personality. It’s kind of a slow burn — I’m not even sure when it happens. It was further down this season and it wasn’t too deep. But it was a good time, and we were getting to know each other. It wouldn’t be a show if I’m not making out with someone.”

Ellie, meanwhile, later broke her silence about a surprising offscreen divide between her, Daisy and Jenna Woudberg after filming wrapped.

“I was surprised because I didn’t mean to offend anybody. I was simply sharing what happened when I got the call after [stew] Joe [Caron] left,” Ellie exclusively told Us in March. “I was on my way to being a second stew because Captain Jason [Chambers] wanted to have the most experienced leadership team. I started working at sea when Jenna was in third grade in 2016. That’s not a dig. That’s a simple fact.”

Ellie continued, “It did make sense that Captain Jason would want me to be in a leadership position. [When he] asked me to change, I was happy to change. That’s all I was saying. I was happy that things worked out the way they did. But the way Jenna and Daisy responded was mean-spirited. It was unnecessary, and I was taken aback. So I think it’s going to be a little bit indicative of how the two of them approached me this season.”

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Ellie called Daisy’s reaction a “one-sided” issue.

“It started this season, and we’ll see that evolve,” she teased. “But I don’t really have an issue with Daisy. She doesn’t like me. She doesn’t seem to like me for whatever reason. We’ll see how that happens. But I don’t really have an issue with her.”

Below Deck Down Under airs Mondays at 8 p.m. ET. New episodes stream the next day on Peacock.

Future of ‘St. Denis Medical’ on NBC: What to Expect for Season 3

Another unforgettable season of St. Denis Medical has wrapped!

As Joyce (Wendi McLendon-Covey), Ron (David Alan Grier), Alex (Allison Tolman), Bruce (Josh Lawson), Serena (Kahyun Kim), Matt (Mekki Leeper), and Val (Kaliko Kauahi) take a well-earned hiatus from their weekly comedic antics, viewers will surely be left longing for more following the conclusion of Season 2, Episode 18. The show’s unique blend of humor, chaos, and endearing characters continues to captivate audiences.

The second season of NBC’s beloved comfort comedy didn’t disappoint, delivering an array of laughs, touching scenes, and significant developments among the staff at St. Denis. Notably, the hospital introduced a new birthing center, the team bonded outside work, and the season featured some thrilling guest appearances. Most excitingly, Matt and Serena finally shared their anticipated first kiss—cue the cheers! It was certainly worth the anticipation.

In Episode 18, titled “We Make Time,” unity prevailed as the team rallied around Ron during a health scare, and Matt and Serena had a pivotal conversation following their memorable parking lot kiss. We are eager to see the evolution of their relationship. The burning question remains: Will St. Denis Medical return for a third season on NBC? Has NBC decided to renew or cancel the beloved series? Here’s all the information you need regarding the future of St. Denis Medical on NBC.

Will There Be A St. Denis Medical Season 3 On NBC?

Fans can rejoice, as NBC has officially renewed St. Denis Medical for a third season, a decision announced on February 2, after the first 11 episodes of Season 2 aired.

As Deadline reported, “The network touts St. Denis Medical as ‘the only primetime comedy across all the broadcast networks to see season-over-season linear growth in the 18-49 demo,’ excluding Fox comedies, which benefit from NFL lead-ins on some Sunday nights.’” In a statement shared with the publication, Lisa Katz (President, Scripted Content, NBC & Peacock) also shared that St. Denis Medical “delivered comedic brilliance” over its first two seasons and remains “hugely important and successful” primetime and Peacock lineups alike.

Kahyun Kimas as Serena, Mekki Leeper as Matt, David Alan Grier as Dr. Ron, Allison Tolman as Alex, Wendi Mclendon-Covey as Joyce, Kaliko Kauahi as Val, Josh Lawson as Dr. Bruce
Photo: Scott Schafer/NBC

St. Denis Medical Season 3 Premiere Date: When Will St. Denis Medical Return With New Episodes?

As of St. Denis Medical‘s Season 2 finale date, April 6, NBC had yet to announce a Season 3 premiere date, but assuming the series follows a typical network schedule, we’ll likely see new episodes premiere in fall 2026. St. Denis Medical Season 1 aired from November 2024 to April 2025, and St. Denis Medical Season 2 aired from November 2025 to April 2026. So here’s hoping we’ll have new episodes by November 2026. Stay tuned for more Season 3 premiere updates!

How Many Episodes Are In St. Denis Medical Season 3?

An official St. Denis Medical Season 3 episode count has yet to be announced, but unless a supersized episode count is ordered, the show will likely stick with another 18 episode season, in line with Season 1 and Season 2. Again, stay tuned for more details post-Season 2 finale.

How To Watch St. Denis Medical Live On NBC:

Want to watch new episodes of St. Denis Medical live when the series returns? If you have a cable subscription that includes NBC, you can watch St. Denis Medical live by setting your TV to the proper channel a few minutes before new the episode airs. You can also use your cable username and password to watch NBC episodes live on live on NBC or NBC.com. If your cable package includes a DVR, you can always record live episodes for later viewing, too.

Don’t have cable? Don’t worry! There are other live viewing options, including fuboTV, Sling TV, Hulu + Live TV, DirecTV Stream, or YouTube TV, which offer access to NBC without cable.

How To Watch St. Denis Medical Online: Peacock Streaming Info

Want to stream episodes of St. Denis Medical online while you wait for new episodes to air on NBC? We don’t blame you! Head over to Peacock to stream the whole first season.

Peacock currently offers two subscription types: Premium with ads and Premium Plus ad-free. Peacock Premium costs $10.99/month, while Premium Plus costs $16.99/month.

You can save a bit by subscribing to one of Peacock’s annual plans, which give you 12 months for the price of 10. These cost either $109.99 with ads or $169.99 without ads.

Peacock Premium Plus is also available to subscribe to via Prime Video with a seven-day free trial that you can’t get by subscribing directly on Peacock.

Can You Watch St. Denis Medical Season 2 On Netflix?

On April 1, St. Denis Medical Season 1 dropped on Netflix for a whole new audience. But Season 2 episodes have yet to be added to the streamer. While Netflix will likely add St. Denis Season 2’s 18 episodes, there’s no official date yet, so stay tuned for more info.

Netflix offers three subscription plans to fit your streaming needs. The plans start at $7.99/month for standard with ads and go up to $24.99/month for unlimited ad-free streaming in up to 4K UHD quality.

Stay tuned for more St. Denis Medical coverage from Decider.

Trump Engages with Artemis II Astronauts: A Conversation on Space Exploration and Future Missions

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On Monday night, President Trump communicated with the crew of NASA’s Artemis II mission, congratulating them on their historic journey around the moon.

This crew, consisting of four astronauts—three from the United States and one from Canada—achieved a remarkable feat by traveling farther from Earth than any previous humans. Earlier that day, they broke the Apollo 13 record set in 1970 by exceeding a distance of 252,756 miles from Earth, surpassing the previous record by over 4,000 miles. Additionally, they became the first people to visually observe certain regions of the moon’s far side without the aid of instruments.

The Orion spacecraft is now on its return trip to Earth, with a splashdown in the Pacific Ocean scheduled for Friday. Artemis II serves as a vital test mission in NASA’s ongoing efforts to send humans back to the lunar surface, a goal not achieved in over 50 years.

This article is part of an ongoing story and will be updated with new information as it becomes available.

Suspect Detained by ICE Following Incident Involving Fentanyl and Cocaine Exposure to Deputy’s Face

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A deputy from Wisconsin fell ill after unintentionally inhaling airborne fentanyl and cocaine while handling money seized from a suspect accused of drug-related offenses, officials reported.

The incident occurred as Jose Fredy Rodriguez Acuna, a 25-year-old resident of Portage, was being processed at the jail on March 31, according to the Columbia County Sheriff’s office.

Earlier that day, Acuna had been apprehended during a traffic stop. As part of the booking procedure, deputies were cataloging his personal items, authorities stated.

“While examining the U.S. currency taken from the suspect, a deputy unfolded a bill, releasing a powdery substance that became airborne and hit her face,” explained Columbia County Sheriff Roger Brandner, describing the exposure.

Jose Fredy Rodriguez Acuna, 25, seen in a mugshot in Wisconsin.

Acuna, arrested in Wisconsin on drug charges, was the source of the airborne powdered cocaine and fentanyl that caused the deputy’s illness, according to officials. (Getty Images; Columbia County Sheriff’s Office)

The deputy suffered a “medical event” and needed immediate care, authorities said. Other deputies administered Narcan, an over-the-counter nasal spray or injection that rapidly reverses opioid overdoses, on the sick deputy.

A person holding a small bag of white powder on a street

A deputy suffered a “medical event” after being exposed to alleged powdered cocaine and fentanyl. (iStock)

The deputy was taken to a hospital and was expected to make a full recovery. 

The powdered substance tested positive for cocaine and fentanyl, the sheriff’s office said. Last week, Acuna was charged with possession of cocaine and possession of narcotic drugs. 

He was ordered held on a $1,000 cash bond. U.S. Immigration and Customs Enforcement (ICE) lodged a detainer request with the sheriff’s office, and he was taken into federal custody.

A close-up of a pill press machine shaping a tablet in New York City.

A close-up image of a pill press machine in New York on June 24, 2024. (Andrew Kelly/Reuters)

Brandner noted that people arrested for drug offenses often conceal drugs and paraphernalia in their belongings during the intake process.

“The danger doesn’t stop on the street, and our jail staff must be prepared for his danger,” he said. “Our staff did a fantastic job identifying and responding to this life-threatening emergency. We are thankful that the deputy will be able to recover.”

Fox News Digital has reached out to ICE.

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Top 3 Indications Your Child Might Benefit from a Confidence Boost: Expert Tips for Parents

Confidence is a cornerstone in how children perform, grow, and face life’s challenges. It’s not just a trait but a vital component of their overall development and success. It influences everything from their academic achievements to their social interactions and personal happiness.

Stressed young man. Photo Credit: Pixabay.com

As Cindra Kamphoff, founder of the Mentally Strong Institute—a mental coaching organization for business leaders and athletes—explains, “Confidence is one of the strongest predictors of our performance, our happiness, and our success.” In her conversation with CNBC, she highlights the enduring nature of building confidence, noting, “Growing confidence is the work of a lifetime because there are setbacks and adversity that we face that impacts our confidence.”

Parents play a pivotal role in nurturing their children’s self-esteem, and Kamphoff emphasizes the importance of being vigilant for certain warning signs. “What your child says out loud about themselves can be revealing, especially if they’re stuck in a cycle of self-criticism,” she advises. Additionally, she suggests that parents pay attention to their child’s body language, which can be particularly telling when a child is hesitant or struggling to express their true feelings.

To better understand and address potential confidence issues, Kamphoff identifies three “red flags” that could indicate a child is experiencing a crisis of confidence and may benefit from a boost in self-esteem.

Sad young girl. Photo Credit: Pexels.com

Here are three “red flags” that could signal that your child is suffering from a  confidence crisis and could use a self-esteem boost.

Negative self-talk

One sign that a child is suffering from low self-esteem is that they are constantly “beating themselves up after failure.” 

Kamphoff recommends that parents teach children to “reframe failure as an opportunity to learn something new.” Ensure that they know that failure is not the end, but simply the beginning of a new opportunity to try something a different way. Kamphoff encourages parents to “literally, physically [have kids] ‘shake it off’ as a way to help leave that failure in the past and move on with confidence to tackle another challenge.”

Excessive comparison

Another sign that your child is suffering from low self-esteem or low self-confidence is that they are continually comparing themselves with others. 

“Comparison is a normal part of being human, because it allows us to understand our place in this world. But we typically don’t compare our whole self to the other person’s whole self,” Kamphoff says. She recommends that parents encourage their children to find aspects of the comparison that they can control and how does that aspect relate to what your child really wants. 

Once the “want” is defined, help your child create a realistic plan to achieve the “it” for themselves. 

Mother hugging son. Photo Credit: Pexels.com

Body language and low energy

If they are slouchy and always tired, this may be an indicator that your child may need a confidence boost. If you are noticing this, our expert recommends that parents respond with “PCR — pause, calm down, respond — which involves pausing to take a breath and calm down before considering how to respond to a difficult question or situation.”

“You can teach kids to regulate their emotions, and that’s going to really help them grow their confidence,” says Kamphoff. “Because, especially under pressure, when kids [and adults] can regulate themselves, that’s really key.”

Shocking Zoo Incident: Toddler Attacked by Wolf as Distracted Parents Use Phones

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A young child was hurt by a wolf at a Pennsylvania zoo while their parents reportedly focused on their cell phones, neglecting their supervision duties.

According to a press release from the Derry Township Police Department, Carrie B. Sortor and Stephen J. B. Wilson are facing charges of endangering the welfare of children, a first-degree misdemeanor, following an incident on April 4 at ZooAmerica in Hershey.

Currently, it remains uncertain how Sortor and Wilson will plead, and attempts to reach their attorney for comment were unsuccessful, as reported by Oxygen.

The police release claims that Sortor and Wilson left their 17-month-old child “unsupervised” near the wolf exhibit. They allegedly walked about 30 feet away to a rest station, absorbed in their phones.

The toddler reportedly managed to “squeeze through a small opening in a wooden barrier perimeter fence and entered a restricted area near the wolf exhibit,” eventually reaching the primary metal fence enclosure. The child is said to have inserted their hand through the metal fence, prompting a wolf to “instinctively and naturally” grab it with its mouth, resulting in injuries.

Several onlookers helped pull the toddler away, according to the release, with the commotion allegedly capturing the attention of the child’s parents. 

The wolf’s response was “consistent with natural animal behavior, and was not a sign of aggression,” a zoo spokesperson told Oxygen, “The child was never inside the wolf’s enclosure, and we are relieved the injuries were minor.”

The spokesperson added, “Our habitats are designed with multiple layers of protection, and clear signage and barriers are in place to help ensure safe viewing. Guests are expected to remain within designated areas and closely supervise children at all times.”

ZooAmerica is home to three gray wolves named Twister, Hazel and Freya, according to its website, members of a species with a distinctive howl that can be heard for up to six miles.

Police are asking anyone who witnessed or recorded the incident or helped the child to call Sergeant Dennis Eckenrode at 717-534-2202 or email daeckenr@derrytownship.org. 

Achieve Elite Lower-Body Strength: Master the Wall Sit Challenge for Those Over 55

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A fitness expert shares the target duration for an effective wall sit.

Certain exercises stand out as reliable indicators of physical strength when executed efficiently, and wall sits rank high on that list. This position challenges the lower body with significant pressure as muscles hold steady during this static exercise. If wall sits aren’t part of your current routine, incorporating them can significantly enhance endurance while minimizing joint strain. They effectively target and fortify the core, glutes, quads, and hamstrings.

To evaluate your lower-body strength, prepare to engage in a wall sit. Maintaining this position for a specific time after turning 55 is indicative of superior lower-body strength.

For those curious about achieving the correct form for a wall sit, Rachel Pieroni, NASM CNC, CPT, from Pure Barre/Xponential Fitness, provides expert guidance.

What To Know About the Wall Sit

If you’re wondering how to perform a wall sit with proper form, Rachel Pieroni, NASM CNC, CPT, with Pure Barre/Xponential Fitness, breaks it down.

“A wall sit is an isometric bodyweight exercise, where one holds a narrow squat position against a wall, with their back flat and their thighs parallel to the ground. Knees are stacked above the ankles at a 90-degree angle, and shoulders are stacked above the hips, also, at a 90-degree angle,” Pieroni explains, adding, “It is considered a high-intensity, no-impact exercise that primarily targets the quadriceps, glutes, and calves while also bracing and engaging the core muscles.”

What Makes it an Effective Measure of Lower-Body Strength?

wall sit exercise
Shutterstock

The wall sit is a common exercise found in Pure Barre classes, often called the “reverse chair,” where your back is placed against the barre versus a wall. There are several ways to rev up the challenge, including adding weight or a resistance band across the hips, rising into your toes, or lifting your arms. Holding the pose for a longer period of time is an excellent way to boost overall strength.

“Given all these variables, the wall sit is an incredibly effective measure of functional lower-body strength and endurance in anyone, especially for 55+ adults,” Pieroni says. “As we age, lower-body strength becomes increasingly important to maintain in order to support one’s body weight for daily activities, such as walking or climbing stairs.”

What Constitutes “Elite” Wall-Sit Performance?

fit woman doing wall sits, concept of the wall Pilates workout for belly fat
Shutterstock

According to Pieroni, if you’re able to hold a wall sit for longer than two minutes with proper form, your performance is “elite.” For beginners, Pieroni suggests starting with a 30-second hold and then gradually increasing the time by 30-second increments.

“It is also important to note that you do not need to reach the 90-degree angle in the hips and knees immediately. Instead, focus on proper alignment: keeping knees stacked over ankles and shoulders stacked over hips,” she stresses. “This is a common modification offered in a Pure Barre class. As your endurance begins to build over time, focus on improving alignment and form: lowering your hips a few inches until they are in line for your knees and thighs are parallel to the floor. Then proceed to increase the time and/or play around with other variations, such as added weight, lifting the arms or rising to tippie toes.”

Improving Lower-Body Endurance Helps Prevent Falls

Beautiful Asian women doing
Shutterstock

Building and enhancing lower-body endurance helps prevent falls and maintain a confident, independent lifestyle as you age. According to Pieroni, leg strength is a main indicator of long-term functional health and mobility.

“The wall sit is an effective exercise that challenges the stabilizer muscles in the hips and core, which can help improve balance and posture; thus significantly decreasing the risk of falls,” she tells us. “It is important to note that the wall sit is both joint-friendly and high-intensity, offering a low-impact option to more repetitive joint-bearing movements, such as traditional squats. This makes it more accessible for the older 55+ adults to safely perform, allowing them to elevate their heart rate while minimizing added stress on their joints.”

Shocking Turn in War Crimes Probe: Ben Roberts-Smith Arrested

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Ben Roberts-Smith, a former soldier from the Special Air Services, has been detained amid an inquiry into potential war crimes.

The 47-year-old was taken into custody at Sydney Airport earlier today.

Roberts-Smith, who was awarded the Victoria Cross, participated in various military operations abroad, including those in Afghanistan.

Ben Roberts-Smith has been arrested at Sydney Airport. (Sam Mooy)

In 2023, he experienced a legal setback when he lost a defamation case against Nine newspapers, namely The Age and the Sydney Morning Herald. These outlets had published investigative reports alleging his involvement in war crimes during his service in Afghanistan.

Nine is the proprietor of this publication.

The judge found, to the civil standard of defamation law, that Roberts-Smith had killed four unarmed Afghan men and had broken the rules of military engagement.

Ben Roberts-Smith arrested at Sydney Airport
Former ADF soldier Ben Roberts-Smith is arrested at Sydney Airport. (9News)

Roberts-Smith has always denied any wrongdoing in his service.

The Australian Federal Police and the Office of the Special Investigator are set to address the media over the arrest early this afternoon.

Former Employee Files Lawsuit Against Howard Stern Alleging Hostile Work Environment

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Leslie Kuhn, a former assistant to the iconic radio personality Howard Stern, has come forward with allegations of a hostile work environment during her tenure. According to a report by TMZ, Kuhn claims that her role extended beyond typical duties when Stern insisted she reside in their expansive 20,000-square-foot mansion in Southampton.

Kuhn, who worked closely with Stern and his wife, Beth, was responsible for overseeing household staff, handling payroll, and managing schedules. Her responsibilities also included addressing the needs of Beth’s home-based cat rescue and fostering initiative, which added significant pressure to her role, as detailed in the TMZ report.

Despite what may seem like a glamorous position, Kuhn described the experience as overwhelming, citing anxiety from what she called a “hostile work environment.” She pointed to the substantial demands stemming from the chaotic and, in her view, unsustainable animal rescue operations at the residence. Additionally, she raised concerns about disorganized business practices and questionable accounting methods.

Furthermore, Kuhn challenges the legitimacy of a non-disclosure agreement that Stern’s legal team claims restricts her from speaking out. She argues that the document is merely a typed version of her name, formatted similarly to other sections identifying the involved parties, questioning its validity.

Kuhn also disputes the supposed non-disclosure agreement by which Stern’s legal team says she is bound. She says the document “is nothing more than her typewritten name in the same font style and size used to identify the parties’ names in the recitals of the agreement.”

In her lawsuit, she is asking a court to rule that the NDA is not valid so she can disclose more of the details of her employment.

The rabidly anti-Trump shock jock who endorsed Kamala Harris for president, is so mind-broken over Trump that he claims he canceled his Disney+ subscription to support disinformation spreader Jimmy Kimmel.

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