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In a landmark ruling the court says it is unconstitutional to require a trans person to undergo surgery.

Resolve. Perseverance. Redemption. This Manchester United victory may not have been anywhere near as beautiful as any of those Sir Bobby Charlton graced, or indeed that tribute to his life, but it displayed some of the club’s soul that he made famous. Because this was obviously about so much more than just beating FC Copenhagen 1-0 late on, or indeed staying in the competition the club’s legend was most built on. It was certainly about so much more for Andre Onana, who had his first great moment at Manchester United in what was a must-win game. That was maybe what Charlton would have most enjoyed. Doing it when it mattered. A night that started with a gracefully poignant mourning of the great man ended with more appropriate celebration. It ended with deafening and defiant roar, in celebration of a player who has struggled in his first few weeks, in memory of a player who was perhaps the club’s greatest. And a player that has been pilloried and unpicked in Harry Maguire displayed defiance, scoring the winner for a relatively late 1-0 win. Onana then stepped up by getting it done, keeping it at 1-0 in the 96th minute, and keeping United in this great competition. The manner of that may not be how anyone wants this great institution to look right now but it was perseverance, exactly what Charlton, his manager and so many of his teammates would have asked for. The defeated Copenhagen also offered their own memorable contribution to the night beyond a respectable display that made United work, and that final penalty miss by Jordan Larsson. Before the game and throughout, they echoed the Stretford End in singing “there’s only one Bobby Charlton”. The rest of Old Trafford applauded. It should be recognised that wasn’t the sentiment that greeted most of the action. This was mostly another poor performance against a limited team, even if it was a third consecutive victory. Little of it beyond the context will live in the memory. Most would rather forget it. The problem is that it all informs what will be a game that really demands a performance on Sunday, which is the visit of Manchester City for the derby. United will need to be far sharper. Some allowances should be made, of course. Such is the sense of history at United, that these sombre occasions have had the effect of subduing performance. It is as if the beauty of the bagpipes sounding that the club “will never die” makes everyone all too keenly aware of the legacy they are playing for. It happened on the 40th and 50th anniversaries of the Munich air disaster, dates which brought a 1-1 draw at home to Bolton Wanderers and a 2-1 defeat to a pre-Abu Dhabi Manchester City, respectively. One difference was that both of those sides were defending champions so, as with those last two wins, this felt like there was more to it than United feeling the weight of the occasion. It was really like a lot of matches at Old Trafford this season, right down to the way an inferior-resourced opposition side controlled long periods of the game in a way that shouldn’t really have been possible. The only proper action of the first half actually came very quickly after the tributes. Mohamed Elyounoussi just cut through Sofyan Amrabat and Maguire at first, in a way that really shouldn’t have happened, then sending a cross over for Diogo to bounce against the post. If there were initially fears this could become another chaotic back-and-forth like the Galatasaray defeat, it never got that entertaining, certainly in the first half. Other than some moments of spark from Rasmus Hojlund, almost nothing happened. Ten Hag had to try something. Amrabat was removed. That did see United play a bit more directly, seeking to stretch the pitch more. Hojlund again offered constant warnings, and almost won a penalty straight into the second half. Marcus Rashford was even put through on goal, only to take a heavy touch. There were, very gradually, however, some positives. Onana looked at his most assured, making one fine save. It was all the more important since the Champions League has been the stage for arguably two of his biggest errors so far. That, like a lot on the night, made this more important than the individual moment. United’s was soon to come. Christian Eriksen, who came on for Amrabat, made the delivery. Maguire made the impact. The centre-half headed home. United should have been secured. An anxiety remained. It was betrayed by McTominay’s late foul. So much for the midfielder being a constant saviour. It was all just prelude and set-up. Onana stepped up. It was perhaps the most fitting tribute possible. Read More Onana’s big moment can be catalyst to reverse more than one awful run ‘It was meant to be’: Man Utd dedicate dramatic victory to Sir Bobby Charlton Manchester United pay emotional tribute to Sir Bobby Charlton before Copenhagen match Ten Hag lays flowers in centre circle as Man United pay tribute to Bobby Charlton Watch: FC Copenhagen fans chant ‘There’s only one Bobby Charlton’ at Old Trafford Manchester United vs FC Copenhagen LIVE: Latest Champions League updates

Just 22 minutes of housework, jogging or brisk walking per day could offset the negative effects of sitting down for too long, new research has suggested. Researchers found sitting for extended periods – for example, long stints in front of the TV or working at a desk – is associated with dying earlier. However, participating in moderate-to-vigorous physical activity (MVPA) can eliminate the risk. At the more moderate end of the scale, this could be anything from heavy cleaning around the home, playing badminton or cycling at 10-12mph, while more vigorous activities could include jogging at 6mph or faster, playing football, basketball or tennis. The study, published online in the British Journal of Sports Medicine, backs up the UK chief medical officers’ recommendation of trying to get 150 minutes of MVPA per week – roughly 21 minutes per day. The research looked at data for 11,989 people aged over 50, half of whom where women, from Norway, Sweden and the US, who had worn activity trackers which measured their MPVA. How long they spent sitting daily was also recorded. Over a five-year follow-up, 805 of the people died. Author Edvard Sagelv, from the Arctic University of Norway, told the PA news agency: “In our study, we found that only those people doing more than 12 hours per day sitting had a higher risk of death. Every minute higher MVPA showed a lower risk of death – meaning if people were doing less than 22 minutes (such as 10 minutes) there was still a lower risk of death. “However, doing 22 minutes eliminated the higher risk of death from sedentary time. This means that if doing 22 minutes or more per day, there was no excess risk from sedentary time. And, if doing more than 22 minutes per day, there was a lower risk of death overall. Basically, the more the better.” How can I get the best workout in 22 minutes? Less than half an hour a day to offset the negative effects of sitting for too long is good news for anyone who normally struggles to find time to exercise – but how can you make those 22 minutes really count? We asked a fitness pro for some suggestions… Compound exercises Ali Malik, personal trainer and founder of Fit Labs Kensington, suggested focusing on compound exercises. “Compound exercises are full-body exercises that engage with multiple muscle groups at the same time. When you are limited in time, it would be more beneficial to do a squat, for example, which engages your core, lumber spin and whole lower body, instead of a bicep curl, which doesn’t,” Malik said. “Push-ups are also great, as they engage your upper body muscles and core. If you are doing it on your knees, you use less of your legs, but a full push-up will be using your glutes and legs as well – engaging with more than one muscle group.” Planks are another great compound exercise, because “it’s predominately about your core but engages your full body, as you have to work hard to keep yourself stabilised”. Malik added: “People sometimes think dead lifts is an advanced exercise, but it’s not. Everyone does a does at least one everyday. For example, if you are picking up a bag from the floor, that’s a dead lift. It can be done with anything as light as two plastic bags filled with a water bottle each, but if you are in the gym you can use dumb bells and kettle bells.” Circuits For a well-rounded workout in 22 minutes, Malik also suggested a circuit based workout – starting with a three-minute warm-up. “This could include a cat cow stretch, a walk out [start standing up, then bend forwards and walk your body out in front of you using your hands, and then back up to standing], then jumping jacks to get your heart rate up and loosen your muscles.” Then for the circuits, it’s all about repeating multiple exercises in the same order. “I would do 10 squats, 10 press-ups and a 30-second plank. Then rest for 30 seconds, and then repeat that pattern six times. This is about 16 minutes of the workout,” said Malik. “But if you are feeling bored and would like to switch things up, you could do 10 lunges, 10 shoulder taps and leg raises instead.” Being efficient during a short workout is key, added Malik: “You don’t want to rush through the exercises to risk poor form, but you also don’t want to waste time with long five minute breaks.” Allow for a three-minute cool-down at the end. Malik explained: “It’s all about calming movements at this stage, to bring down your heart rate and relax your muscles. Start with a child pose, striking cobra – push your pelvis into the floor and then raise your chest, whilst applying pressure with both hands on either side of the body – then I would do a pigeon pose, where you have one leg out in front of you in a bent position and one leg behind you that is straight. This stretches your glute muscles.” What are the benefits? There are various benefits to exercises using this format. Malik said: “It will elevate your heart rate, put your muscles under tension to maintain and build strength, and help with your cardiovascular system.” Read More What crops will we be growing in the future, as climate change alters the landscape? As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss What you need to know about new research into treating cervical cancer How to do Halloween make up and still take care of your skin Which houseplants best suit your star sign? 5 of the hottest new perfume launches for autumn/winter

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