Whether you are starting from scratch, or have a well-honed routine, moving can help us feel happier and healthier. Experts share their one essential exercise and how to get the most out of it

Many of us, regardless of our age or fitness levels, know that we should be doing more exercise but are unsure where to start. So what is the ultimate exercise for improving health, longevity and general wellbeing? Here, personal trainers share the best moves, whatever your individual needs or abilities.

Trump is volatile, capricious and unreasonable – but he belongs to the old world of analogue power. What comes next will be harder to manage

Donald Trump is not impressed by soft power. He respects hard men with military muscle. But he can be moved by pageantry, which is the purpose of King Charles’s visit to Washington this week. Trump is flattered to rub shoulders with majesty. The good vibes are then supposed to radiate warmth through a political relationship that has been chilled by the war in Iran.

It might work, but not for long. Trump’s irritation with Keir Starmer and other European leaders for what he calls cowardice in the Middle East is aggravated daily by evidence that the war is a strategic calamity.

Rafael Behr is a Guardian columnist

Mare of Easttown meets Schitt’s Creek in this rich, wonderful and laugh-out-loud series, in which a put-upon mayor tries to turn a cursed New England island into a tourist hotspot

What do you do if you want your charming little island off the coast of New England to become the next Martha’s Vineyard, but it’s full of legends about local cannibalism, sea hags, clown killers, poison fog and boogeymen who slaughter teenage girls in their beds? And what if it is full of sea hags, poisoned fog and clown killers, which doesn’t bode well for the mythical status of the cannibalism and boogeyman tales?

Such is the dilemma posed by Widow’s Bay for its mayor, Tom Loftis (Matthew Rhys), in a 10-part series that in the very best way defies categorisation. Horror may be its most obvious element, but it is so much more than that. Still, for fans of that genre, the writer-creator Katie Dippold and Hiro Murai, the director of the first five episodes, which set the tone, deliver the goods, lovingly covering most of the tropes.

The bizarre vertical flight pattern has long puzzled experts but new research reveals why it may play a crucial role in the insect’s survival

On a spring evening along the banks of the River Thames, thousands of mayflies can be seen engaging in what may be one of the world’s oldest dances. In the fading light, the males make a steep vertical climb, flip over and float back to Earth – wings and tail outstretched in a skydiving posture so as to drop slowly through the sky.

Mayflies are among the world’s oldest winged insects, emerging roughly 300m years ago – long before dinosaurs walked the Earth. Even the Mesopotamian poem the Epic of Gilgamesh, one of the oldest pieces of literature, makes reference to the short-lived mayfly. Over the epochs, the insect’s basic design has changed very little compared with the fossils of their ancestors.

National Gallery, London
The 17th-century Spanish master painted with a supernatural intensity that will hit you just as hard as it did his original viewers

The word “visionary” is done to death but the 17th-century Spanish painter Francisco de Zurbarán demands it: he paints supernatural things naturally and natural things supernaturally. Space becomes different in his world, melting distance and erasing the barrier between you and the picture. The very first painting in this dreamlike ecstasy of a show dissolves logic. A monk robed in white kneels before a living man hanging upside down, his hands and feet nailed to an inverted cross: it’s a vision as real and close to us as it is to the awestruck monk, held in a penumbra of bronze fire, a stream of smoky light from heaven.

The Apparition of Saint Peter to Saint Peter Nolasco from 1629 has been lent by the Prado and depicts Nolasco receiving a vision of the original St Peter who asked to be crucified upside down so he would not imitate Christ. Nolasco couldn’t make the pilgrimage to Saint Peter’s shrine in Rome, so the church founder mystically appeared to him at home in Spain. You might think this is sentimental folk art, the stuff of prayer cards. But one thing’s for sure: Zurbarán believed it and paints it with such incandescent conviction it becomes sublimely real. You can see why Salvador Dalí loved this artist and imitated his still lifes and crucifixions: for Zurbarán is a primitive surrealist. Several newly attributed paintings in this show include a wall-filling mask of a giant, possibly painted for a stage set: it makes a mockery of proportion yet is beautifully detailed, full of character, weirdly alive.

He was the burned-out bigwig who moved to a very big house. Now back with his first music for decades, he talks about signing the Proclaimers, being punched by Julian Cope – and his Scott Walker-inspired trio

David Balfe has had quite a life. In the Teardrop Explodes, he took amyl nitrate on The Old Grey Whistle Test and acid on Top of the Pops. As a music publisher he’s been involved with a multitude of bands from the KLF to the Proclaimers, and his record label signed Blur when they were called Seymour. However, he’ll probably be most remembered as the man immortalised in their 1995 smash Country House. “Balfey” actually lived “in a house, a very big house in the country.”

“That’s going to be the first thing mentioned in my Guardian obituary,” he chuckles. “I’m aware that the song isn’t exactly a paean to my greatness, but I’m genuinely proud about it. It’s the one thing you can casually drop into a dinner party and everybody goes, ‘What the fuck?!’”

Remarks marking 250th anniversary of American independence tell US lawmakers: ‘The actions of this great nation matter’

King Charles has extolled the importance of Britain’s “special relationship” with the US in a speech to Congress that made pointed reference to the importance of Nato, the defence of Ukraine and the climate crisis.

In a speech that will be read as a veiled plea to Donald Trump to return to the US’s traditional European alliances and restore his country’s role as a defender of liberal values, Charles said: “America’s words carry weight and meaning, as they have since independence. The actions of this great nation matter even more.”

No 10 deploys full weight to block parliamentary inquiry bid as MPs warn PM running out of political capital

Keir Starmer has seen off a major Labour rebellion over a bid to force a parliamentary investigation into his appointment of Peter Mandelson, but many of his own MPs warned he was running out of political capital.

After Downing Street deployed its full weight to force Labour MPs to block a referral to the privileges committee over the scandal, some angrily accused Starmer of leaving them facing accusations of a “cover-up”.

Case centers on a photo prosecutors allege was a threat to Donald Trump, while Comey says he is ‘still innocent’

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The justice department filed new criminal charges against James Comey, the former FBI director, on Tuesday.

Comey was charged in federal court in the eastern district of North Carolina over a picture he posted on Instagram while on vacation last year in which sea shells were arranged to say “86 47”. The post was taken as a threat to Donald Trump. The number 86 can be used as shorthand for getting rid of something, and Trump is the 47th president. Comey subsequently deleted the post and apologized, saying he didn’t realize the numbers were associated with violence. “It never occurred to me, but I oppose violence of any kind so I took the post down,” he wrote on Instagram.

Scientists find annual sea surface temperatures across Europe reached highest levels recorded, while deadly wildfires set large parts of continent ablaze

The Nordic heatwave that pushed temperatures above 30C (86F) in the Arctic Circle in July was part of a record-breaking year that saw abnormal heat sear more than 95% of Europe, a report has found.

Parts of Scandinavia were scorched last summer by 21 days of punishingly hot weather that led to “tropical nights” in typically cool countries such as Norway, Sweden and Finland, according to a scientific report campaigners said showed “all the emergency warning lights are flashing red”.