The SPF on the bottle is measured with a thick layer: 2 mg of product per square centimetre of skin. The NHS turns that into simple benchmarks: about two teaspoons for your head, arms and neck, and two tablespoons for your whole body in a swimsuit. Spread too thinly, sunscreen protects far less than the label promises. Reapply every two hours, and after swimming.
Chlorine on its own is fairly gentle. But when it combines with urine, sweat and other grime from swimmers, it forms chloramines, which cause stinging eyes and that classic 'chlorine smell'. A well-kept pool barely smells at all. Shower before you swim and never pee in the water.
Muscle mass slowly shrinks with age, putting independence at risk. But in 1990, a study had nursing home residents aged 86 to 96 train their legs for eight weeks: their strength more than doubled. Muscle responds to training at any age. Getting up from a chair without using your hands is already an exercise.