When Derrick Stott was unexpectedly hospitalized, he didn't not know who would care for his service dog, Keller.

Thankfully, his counselor showed up in the right place at the right time and was able to help.

"I texted him and I didn't get a reply. I thought that was kind of odd because he's very meticulous about things. He's just really good about letting me know what's going on," said Michelle Hargis-Zuerlein, a mental health counselor with CHI Health Mercy Council Bluffs in Nebraska.

Hargis-Zuerlein says she was coming to pick up Stott, her client, for a support group session when she realized something was wrong.

"I came upstairs to the inside door in the apartments and I can hear his dog, Keller, kind of crying," said Hargis-Zuerlein.

When she went inside, she found Stott on the floor. He had been lying there for seven hours.

"My medical bracelet had cut into my wrist... I'd been laying there so long," Stott said.

Stott was taken to the hospital, where he spent two weeks recovering from a flu-related fever. During that time, Hargis-Zuerlein took in Keller and cared for her with her husband.

She and the dog even made trips to the hospital when Stott started to improve.

"Having her there for that time, snuggling with her, to give her up was really hard," said Hargis-Zuerlein. "But I knew that Derrick loves her and she takes care of him and this is where she needed to be."

Keller is back home now with Stott but got to reunite with her temporary caretaker on Thursday.

Now, the relationship between the two humans is closer than ever, thanks to one very lovable dog.

"You know, she's kind of my girl. And I'm not married, so she's kind of my little honey. I don't know what I'd do without her," Stott said about his dog.

It’s strange when you think about it: Human beings spend nearly a third of their lives lying down with their eyes closed, dead to the world. But we have a biological need for sleep because it delivers numerous unbeatable benefits; it gives us more energy, reduces stress, and bolsters the immune system. While we sleep, our bodies also repair cells and fine-tune hormone levels.Related video above: Americans Want Better Sleep! Here Are Some Ways They’re Trying to Get That Done“Sleep affects almost every tissue in our bodies,” Dr. Michael Twery, a sleep expert, writes in a blog post for the National Institutes of Health. “It affects … our immune system, appetite, breathing, blood pressure, and cardiovascular health.” On the flipside, not sleeping enough can have disastrous consequences on our wellbeing. Drowsy people are much more likely to make poor decisions and be involved in traffic accidents. And chronic sleep deprivation can lead to a weakened immune system and increase your risk of developing depression.These are all compelling reasons to hit the sack, but they don’t completely explain why humans spend 8 hours unconscious and paralyzed each night. As noted sleep scientist Allan Rechtschaffen once said, “if sleep doesn’t serve some vital function, it is the biggest mistake evolution ever made.” For decades, scientists have been trying to solve the mystery of why humans sleep, with four possible theories paving the way: the inactivity theory, the energy conservation theory, the restorative theory, and the brain plasticity theory. Inactivity TheorySometimes referred to as the “adaptive” or “evolutionary” theory, the inactivity theory was one of scientists’ first stabs at an explanation behind sleep, made back in the 1920s, before scientists had started sleep labs or discovered rapid eye movement. The idea is that for animals, night is a vulnerable time, when darkness makes it difficult to move safely or avoid predators. Lying still and silent was a good way to avoid danger until morning. Through evolution, the theory posits, this strategy eventually morphed into what we now call sleep. The inactivity theory has one glaring problem, though: falling unconscious at night would have heightened vulnerability and made it nearly impossible to react to danger. Energy Conservation Theory This theory suggests that the primary function of sleep is to cut down on the amount of energy an animal needs and how much it uses. For most of us today, grabbing a snack is generally a simple task, but for ancient humans, finding food required a ton of time and effort. Sleeping through the night—a time when hunting was challenging and hazardous anyway—was a good strategy to conserve energy.This theory is backed up by research that shows when humans are asleep, their metabolism slows by approximately 10% (this figure is higher in other species). For example, both body temperature and caloric demands drop while we sleep. Many researchers consider the energy restoration theory to be part and parcel of the inactivity theory.Restorative TheoryAfter a long night of sleep, we often feel not just rested, but restored. Some scientists think that physical and cognitive restoration is actually why we sleep. The restorative theory has gained steam in recent years thanks to a slew of convincing animal and human studies. For instance, in Rechtschaffen’s experiments, carried out in the late 1980s, lab animals deprived entirely of sleep lost all immune function and died in a matter of weeks. Scientists have also discovered that most restorative functions—including muscle and tissue repair, protein synthesis, and the release of growth hormones—occur while humans sleep.Additionally, it appears sleep somehow boosts our immune system. A 2009 Carnegie Mellon University study showed that people who got seven or fewer hours of sleep each night were about three times more likely to become ill when exposed to the common cold than those who got 8 hours or more. But it’s not just your body that’s rejuvenated while you catch your Z’s. When you are awake, a chemical called adenosine accumulates in your brain. A byproduct of cellular activity, it’s adenosine that is thought to make us feel tired; as more builds up during the day, the more tired we become. During sleep, the body clears adenosine from the brain, allowing us to feel refreshed and alert when the alarm goes off.Brain Plasticity TheoryOne of the newest and most exciting theories about why we sleep is based on research that suggests sleep is correlated to changes in the structure and organization of the brain, a phenomenon known as brain plasticity. This theory, sometimes called the information consolidation theory, forwards the idea that during sleep, our brain sorts through the information we have acquired that day, throwing out data we don’t need and storing the rest in long-term memories. Several studies support this notion, demonstrating that sleep deprivation has a negative impact on our ability to learn and recall information.Scientists still aren’t exactly sure how sleep and memories are connected, though many researchers think that the brainwaves during different stages of sleep may be correlated with certain types of memories, such as memories that preserve facts and others that preserve procedures. The brain plasticity theory may explain why infants and young children, whose brains are still developing, need so much sleep. Infants, for example, spend up to 16 hours a day asleep, and much of that time is spent in REM sleep, the stage during which most dreams occur.Whether sleep transforms our brains or conserves precious calories, scientists are unlikely to discover one, indisputable reason behind sleep. In fact—while these theories may have distinct names and proponents—the reason why we sleep is likely a combination of these ideas, or quite simply, all of the above.

If you’ve suspected you gain more benefits from your workouts depending on the time of day you complete them, your hunch might be right.

In the past, studies have found that the time of day you work out can play a role in anything from weight loss to how productive you are afterward. And now, according to new research, whether you work out in the morning or at night can influence mood, physical performance, and cardiometabolic health—and these pay-offs can vary depending on your gender. (Please note that the researchers only included cisgender individuals in this study.)

Researchers studied 56 highly active men and women, ages 25 to 55, for 12 weeks to help identify the most effective and feasible time of day to exercise. During this period, participants practiced the PRISE nutrition and training program designed by Paul J Arciero, Ph.D., lead researcher, and director of the human nutrition, metabolism and performance laboratory at Skidmore College, along with his colleagues.

The PRISE program requires participants to exercise four days a week, focusing on a different training modality each day, including resistance training, interval sprints, stretching or endurance training. The program also requires following a strict diet.

All participants practiced each workout for an hour or less, except for the endurance-focused workouts, which participants were allowed to practice for an hour or more. All groups completed the same type of exercise on the same day, under the direction of certified fitness professionals. On interval sprint days and endurance days, participants practiced a sport of their choice like going on an elliptical, riding a stationary bike, rollerblading or cycling outdoors.

Participants designated to the morning group worked out between the hours of 6:30 a.m. and 8:30 a.m. and those in the evening group exercised between 6 p.m. and 8 p.m.

Though nutrition wasn’t the main focal point of this study, says Arciero, participants did follow a strict diet. Men and women in all groups met with a registered dietitian and were given a 12-week meal plan to follow.

On resistance training days, participants in all groups ate a small snack one hour before training. On stretching, endurance, and interval days, morning participants arrived fasted, but hydrated, and evening participants were also hydrated and fasted for four hours.

Morning participants were instructed to eat breakfast after workout sessions and subsequent meals in four-hour increments. Evening participants were instructed to eat four meals a day in four-hour increments, with the last meal eaten within an hour of completing exercise. On rest days, all participants were instructed to eat breakfast within an hour of waking and following meals within those four-hour intervals. They consumed the last meal two hours before bed.

In the beginning, Arciero says, many of the participants who were active for more than four days a week were reluctant to cut back on their workouts. But that all changed once they started noticing improvements in their performance.

"They were realizing that the bottom line is all about the quality of the exercise experience, as opposed to the quantity," he said.

The program was inspired by the exercise recommendations of the American College of Sports Medicine, he says, but it was designed so that people can maintain a healthy active lifestyle that works around their work and family schedules.

In the end, for women, morning exercise reduced total body and abdominal fat, decreased blood pressure, and improved lower-body muscle power, while evening exercise enhanced mood, as well as improved upper-body strength, power and endurance.

“The likely reasons why women lose total-body and belly fat with morning exercise is because the body is in a more favorable hormonal state (lower insulin levels) which favors burning body fat as an energy source,” Aciero says.

Whereas evening exercise is associated with building muscular strength and power because the body is in a favorable hormonal and metabolic state, he says, which contributes to improving overall mood because it acts as a “de-stressor” at the end of the day for both women and men.

Men who worked out in both groups had improvements in mood and physical performance and decreased both total and abdominal body fat. But for those in the evening group, exercise had greater improvements in lowering systolic blood pressure, decreasing fatigue and stimulating fat oxidation when compared to the morning group.

The body and heart are better prepared for the exercise later in the day than in the early morning due to certain metabolic factors in men, says Aciero. This is the reason evening exercise helps with enhancing heart health and lowering blood pressure.

The bottom line: If you’re trying to achieve a specific goal like increasing upper body strength or decreasing blood pressure, then it’s worth considering the time of day you exercise. That’s because your body may react differently to an early morning ride or strength session versus a twilight workout. But what’s even more important to experience the effects of exercise: simply moving more, no matter what time of day that happens.

Pretty much everyone has the experience of waking up in the middle of the night with a dry mouth. But some people have that experience all the time. Not only is it uncomfortable, but a persistent dry mouth can also be a sign of other health issues. Left untreated, chronic dry mouth—at night or during the day—can lead to other health issues, such as tooth decay, gum disease, or oral thrush, according to the Mayo Clinic. What causes dry mouth at night?If you’re experiencing dry mouth at night, the first thing you should do is talk to you doctor about your oral hygiene habits, as there is likely something you can tweak there.There are numerous other reasons you might not have enough saliva and end up with that unpleasant, parched feeling. For many people, the problem comes down to not drinking enough water during the day, says Matt Messina, D.D.S., a Cleveland-based dentist.Other causes include smoking, aging, and prescription medications, Messina says. In fact, more than six hundred medications can cause dry mouth, including prescriptions used to treat high blood pressure, depression, and bladder control issues. In some cases, underlying medical conditions such as HIV/AIDs or diabetes can interfere with saliva production. Dry mouth can be particularly bad at night for people who breathe through their mouths while sleeping. Mouth breathing generally happens when you have sinus or nasal septum problems, respiratory infections, or sleep apnea. What are dry mouth symptoms?Obviously, you’ll experience that “cotton-mouth” feeling. But there are other symptoms outside of that. According to the NIH, these include: Stickiness in mouthTrouble chewing, swallowing, or talkingBurningCracked, dry lipsBad breathHow do you treat dry mouth? As with most health issues, proper treatment depends on the cause of your condition. For example, if a prescription changes saliva production, you’ll want to talk to your doctor about adjusting the dosage. If sleep apnea is the cause of dry mouth, you’ll want to work with a doctor to treat that condition. Messina recommends increasing water intake as your first step—particularly when drinking alcohol, which can also cause dry mouth. Other easy solutions include chewing sugar-free gum, as well as cutting out tobacco, alcohol, and caffeine. Sleeping with a humidifier increases moisture in your room, which may alleviate dry mouth. Finally, adding an alcohol-free oral rinse such as Biotene to your nighttime toothbrushing routine can help to soothe the mouth and remineralize your teeth, according to the American Academy of Oral Medicine. Other AAOM-approved rinse recommendations include Crest Pro-Health Rinse and Oasis Moisturizing Mouthwash.If nothing works, it’s time to speak to your dentist about using either an over-the-counter or prescription treatment—such as artificial saliva—says Jeff Burgess, D.D.S., a former clinical assistant professor at the University of Washington School of Dental Medicine. According to the AAOM, targeted drug therapy may also be an option, as there are currently two prescription drugs (pilocarpine and cevimeline) on the market that are approved to treat dry mouth associated with other conditions and treatments.

We all once associated dizziness with too many spins on the park’s mary-go-round, but when you get dizzy spells as an adult, it’s usually a cause for concern. And oddly enough, the term is difficult for doctors to define. “There is no one way to pinpoint what is actually happening anatomically,” says Tamika Henry, M.D., board-certified family physician and founder of Unlimited Health Institute. Some might feel light-headed or nauseous, while others might feel a sense of vertigo, meaning their environment feels like it’s moving. So, when you ask yourself, “Why do I feel dizzy?” the best course of action is to get to the symptoms’ root cause—be it a migraine, ear infection, or something more serious. Dizzy spell causes“Dizziness is one of the most common complaints we receive as neurologists. But what people mean when they say they’re experiencing it is often unclear,” says David Perlmutter M.D., a board-certified neurologist and author of Drop Acid. Dizzy spells often (though they don’t always) occur as a symptom of a larger health issue, and most are rooted in either an inner ear or circulatory problem.Inner ear problems that cause dizziness Benign paroxysmal positional vertigo (BPPV)BPPV is one of the most common causes of vertigo, according to the Mayo Clinic. It’s characterized by a false sense that your surroundings are moving, which is often triggered by sudden movements like sitting up or rolling over in bed. This has to do with a displaced positioning of inner ear crystals that run the balance system and normally inform our brains of our position, says Dr. Perlmutter. Doctors can help reposition the crystals with a series of head movements, or perform surgery if necessary.InfectionBecause the inner ear plays a big role in balance, vestibular neuritis—or infection of the inner ear’s vestibular nerve—can throw it way off.Meniere’s DiseaseDr. Henry says Meniere’s Disease, a buildup of fluid in the inner ear, causes vertigo, along with hearing loss and tinnitus. Migraine“Dizzy spells representing vertigo may occur prior to the onset of a migraine headache, and this is surprisingly common,” says Dr. Perlmutter. “Head pain with dizzy spells as well as nausea and even vomiting are also not unusual.” This is particularly the case for vestibular migraines, which are characterized by dizziness.Circulatory problems that cause dizzinessLow blood pressure“Low blood pressure can be a problem with the circulatory system, resulting in the symptom of dizziness,” says Dr. Henry. Essentially, when there’s a dramatic drop in your numbers, a sense of “lightheadedness” can happen that feels like the room is spinning.StrokeAccording to a 2018 report from the American Heart Association, strokes are the underlying cause of 3% to 5% of emergency room visits spawned by dizziness and vertigo. It can be difficult to diagnose dizziness as such, per the report, so pay attention to other potential symptoms. If you’re also experiencing numbness, confusion, or mobility issues, see a doctor immediately. Other causes of dizziness include medication side effects (such as those from seizure meds, antidepressants, blood pressure meds, or diabetes meds, per Dr. Henry), anxiety, anemia, dehydration, and low blood sugar. “By and large, dizzy spells do not indicate that something serious is occurring,” says Dr. Perlmutter. In vary rare cases, he says a thorough evaluation is recommended to rule out less common, more serious causes like a brain tumor. Dizzy spell symptomsAs previously mentioned, dizzy spells are often the result of another health problem. But there are symptoms often associated with them, Dr. Henry says, including: HeadacheLightheadednessBlurred visionUnsteady gaitFeeling like the room is spinningFeel like you are spinning NauseaVomitingWhen to see a doctor about dizzy spellsIf symptoms of dizziness persist and impact daily living, Dr. Henry recommends seeing a medical provider. Also, if the dizziness is debilitating, or is associated with loss of mobility, an intense headache, numbness in extremities, the inability to speak, trouble walking, and/or acute onset of confusion, seek medical attention right away.

We’ve gotten to the point in the COVID-19 pandemic where you’re probably not stressed every single day about getting the virus—the wide availability of COVID-19 vaccines and effective treatments have thankfully made that possible. And, with that, you likely have some tests around your place for the just-in-case that may have been sitting there for a while.

Here’s the thing, though: They can expire. Yep, there is a COVID-19 test expiration date printed on your package that you may not even realize is there.

Many COVID-19 tests last for just a year or so, but the odds are high that you’ll need to use yours at some point. That may or may not be before the expiration date stamped on your package passes.

So, do expired COVID-19 tests work, or do you need to toss what you thought was a perfectly good test? It’s actually a little complicated. Here’s what you need to know.

So, do expired COVID-19 tests work?

Yes and no. To fully understand that, it’s important to explain how COVID-19 tests get an expiration date in the first place.

“When tests are developed, the company will assess the test over time to make sure it’s performing with the quality standards intended,” says Thomas Russo, M.D., a professor and the chief of infectious diseases at the University at Buffalo in New York. “Whatever time frame they assess it for is the expiration date that will go on that test.”

This “doesn’t necessarily mean that the test won’t perform for a longer period of time,” Russo says—it’s just the amount of time that the test has been assessed for and what is authorized or approved by the Food and Drug Administration (FDA).

Older tests are more likely to have shorter expiration dates because there were time pressures to get tests out earlier in the pandemic, when they were first developed, and only so much time since they had been created to test how long they were good for, Russo says. “However, companies kept assessing the tests over time,” he says.

As a result, “many manufacturers have received shelf life extensions by the FDA,” says infectious disease expert Amesh A. Adalja, M.D., a senior scholar at the Johns Hopkins Center for Health Security.

The FDA has a list online of authorized home COVID-19 tests, along with links to “updated expiration dates” so you can check to see if your test’s expiration date has been extended.

“If you have a test and it’s ‘expired’ based on what the package says, it may or may not be the most correct expiration date,” Russo said.

What happens if you use an expired test?

Again, the expiration dates are a reflection of how long the company that manufactured the test found that it was good for—or the period of time in which they were able to assess the test. With that, there’s a chance that your test will still be good beyond the expiration date listed.

“Most tests will still perform past their expiration date for several weeks,” Adalja said.

If the test has truly expired “you are more likely to get a false negative,” said Jamie Alan, Ph.D., associate professor of pharmacology and toxicology at Michigan State University. “The test might be negative because the reagents or ‘ingredients’ are past their shelf life and are not working as they should,” she said. “They are likely good past their expiration date, although how long I cannot say with any degree of certainty.”

If you have symptoms of COVID-19 and the only test you have at home is expired, Alan says you could try it.

“If you get a positive, you are probably positive,” she says. “If you get a negative, it would be good to follow up with another test, either a PCR test or another rapid at-home test.”

Why do COVID-19 tests expire?

COVID-19 tests contain specific reagents that react with the virus, or lack thereof, from your swab, Alan explains.

“These ingredients do not work forever,” she says. “This is true for medications, lab materials, and food.”

How do I know if my BinaxNOW is expired?

BinaxNOW is one of the most popular home tests out there, and it typically has an expiration date stamped on the back of the box. But, again, that may not be the most up-to-date expiration date for your test.

If you have a test with an expired date on the package, check out the FDA’s list of updated expiration dates for BinaxNOW tests to see if it’s been extended. Just keep in mind that you’ll need to have your box’s lot number handy.

But, if your test is expired—both on the box and per the FDA’s updated dating—and you want to be sure you’re getting an accurate reading, Russo says it’s “probably best to not use that test.”

A K-9 named Cheeseburger has retired from the Lawrence Police Department in Kansas City, Missouri, after eight years on the force.Cheeseburger, a 10-year-old Shepard, served as a patrol service dog and was used to de-escalate dangerous situations. He also has dual-purpose training in criminal apprehension, handler protection and narcotics detection.He joined the department in 2015.Cheeseburger will remain within the Lawrence Police Department family by spending his retirement with Patrol Sgt. Ron Ivener, his wife, their four children and their dog Monty.He is expected to get plenty of treats, toys and restful trots in retirement, the department said.

A breadth of research links regular exercise with better immune function, including one scientific review published in 2019 that says exercise has an anti-inflammatory effect and can improve defense activity. But what about if you’re amid illness? Tracking the omicron surge: State to colleges: 'Now is the time to reconsider' COVID protocols Pfizer asks FDA to allow COVID-19 vaccine for those as young as 6 months old How many times can I reuse my N95 mask? Exercising when you're well offers so many benefits to your immune response and lowers inflammation, it would make sense that at least a small burst of activity when you’re sick could offer a boost, right? Not so fast. Unfortunately, it doesn’t tend to work that way, according to Vivek Cherian, M.D., a Chicago-based internal medicine physician."In most cases of illness, it’s better not to exert your body with a workout," he told Runner's World. “That’s because giving yourself adequate rest time can shorten your recovery window.” Exercising too soon might drag out your illness and keep you sidelined for longer than you would be otherwise. There are some exceptions to this guideline, so here’s a look at what to keep in mind if you’re sniffling, have a fever or you’re COVID-19-positive, but still feeling restless to lace up and get moving.If you have a coldAfter symptoms subside, it’s best to wait 2-3 days to return to exercise.Even though colds are caused by viruses just like the flu and COVID-19, symptoms tend to be much milder, according to the National Institutes of Health. That includes sore throat, congestion, and runny nose. If these feel minor, almost like allergies, then you’re likely safe to go on a run, but even then, you want to dial the intensity way back, suggests trainer Mike Matthews, C.P.T., author of "The Little Black Book of Workout Motivation."“Sometimes, you might not even have a cold, it might just be a bad night of sleep, and all you’ve got is a scratchy throat and you’re a little tired," he told Runner's World. “The trick is to stay aware so that you see how you feel as the workout progresses. Start with an easy amount of exercise, like going for a walk, and take note if you begin to feel worse. I've made the mistake of ignoring that and paid for it later with more severe symptoms.”The toughest part, he said, is that it’s best to wait two or even three days after cold symptoms subside before getting back to your usual run. If you’re on a run streak or you simply hate the thought of “losing” a day, Matthews suggests you keep your training sessions easier and shorter, similar to de-loading in a strength training routine.“For a lot of us, the challenge is having the discipline to rest for longer than we think we need,” he said. “But taking your foot off the gas is the better way to go.”If you have the fluAfter symptoms subside, it’s best to wait 7-10 days to return to exercise.A little congestion and mild fatigue from a cold make the decision about whether to run tougher, but when it comes to the flu, there’s usually less doubt, says Cherian. That illness often socks you with fever, chills, shortness of breath and exhaustion. “Absolutely refrain from exercising when you have these symptoms,” he said. In fact, running with a fever is never smart, as it can raise your internal temperature. Cherian adds that it’s best to wait seven to 10 days before easing back into an exercise routine. Although the timeframe will be different for everyone, he says trying to bounce back faster could cause a relapse and plunk you down right where you started.That said, some symptoms may not be resolved even after 10 days, and in that case, the decision about whether to run will usually be made based on what those symptoms are."If you have a runny nose but otherwise feel fine, it’s OK to resume exercising," said Cherian. "If you still have some shortness of breath or congestion, I’d recommend hold off. Bottom line, if you're unsure, run it by your primary care doctor prior to resuming your exercise routine."If you have COVID-19After symptoms subside, it’s best to wait at least 10 days to return to exerciseAs we’ve all heard umpteenth times, COVID-19 can hit people at dramatically different levels, with some having zero symptoms and others heading to the hospital. There are plenty of reasons to skip working out while you have the virus — not just because of the discomfort with symptoms, but also due to potential harm post-recovery—but you also want to be cautious as you’re returning to exercise post-illness. (Research shows you should be at increased risk of injury.)Even when you seem to be on the other side, that doesn’t always mean you’re safe to ramp up on the intensity, according to Matt Fitzgerald, author of "Run Like a Pro (Even If You're Slow)."“I got infected early in the pandemic and though I seemed to recover, I subsequently developed long COVID-19 and have been unable to run for a year,” he tells Runner's World. “I'll never know for sure if returning to training too quickly contributed to my current condition, but as a coach, I now take a very conservative approach with my athletes.”That includes adhering to published guidelines for those who develop symptoms and/or test positive. Even in the mildest cases, that means 10 days off, followed by a full clinical assessment, and a gradual return to training with close monitoring.“Take the long view on this one, because the old rules don’t apply with COVID,” he said. “Do not take this virus lightly, recovery is different for this than with other viruses.”How to ease back into exercise post-sicknessWhether you’re dealing with a cold, flu, or COVID-19—or maybe even two of those simultaneously, because that is possible, Cherian says—obviously you want to take it slow as you get back to your healthy self. That might mean walking more than you run, or even doing some lower-impact cross-training activity, like yoga or swimming. Another major consideration is to stay aware, even when you feel well. “Your symptoms could flare up again, and early signs might be increased heart rate or just feeling tired,” says Cherian. “Right now, it’s a good idea to incorporate more rest into your routine even if you’re healthy, considering we’re at the height of the sick season.”No matter what your illness, heart rate is a smart metric to keep in mind as you ease back into activity, according to Robert Greenfield, M.D., cofounder of California Heart Associates. He tells Runner’s World that your heart rate should go back to normal within a few minutes of your cooldown, but that if it’s still elevated for 10 to 15 minutes, that’s a concern and you should consider getting checked out. That means you’d need to know what’s “normal” for you, which can change as you get fitter since your cardiovascular system is more efficient, he says. Either way, if you feel like your pulse is racing when you’re running and especially if you feel lightheaded, those are signs to cut your run short.Other signs that you should probably slow to a walk are intense fatigue, joint pain, feeling like you can’t catch your breath, nausea, and chills. If your symptoms are severe, such as chest pain, shortness of breath, or you feel like your heart is skipping beats, Greenfield said your next stop should be the emergency room.

The first day of fall is just one week away and restaurants are preparing to take another hit.

“A lot of us are going into these months thinking, you know, how many more days can I survive until I have to close my restaurant?” said Kevin Boehm, a co-founder of the Boka Restaurant Group, an independent restaurant coalition.

Boehm is also a restaurant owner in Chicago, where COVID-19 restrictions have slashed indoor capacity. And he says outdoor seating won't be possible much longer.

The National Restaurant Association surveyed owners around the country. About three quarters say they're using patio space right now and hope to continue doing so for a least a few more weeks.

Outdoor dining is bringing in nearly half of their daily sales but keeping customers outside will soon get more costly.

“Equipment for outdoor dining, especially when it gets cold, get expensive, be it a tent for a parking lot, be it heaters or anything like that, that starts adding up in costs,” said Mike Whatley, VP of State and Local Affairs at the National Restaurant Association.

The association wants local governments to start grant programs for buying that equipment to keep temporary regulations in place that allow for more outdoor service.

The coalition hopes to see increased indoor capacity for cooler months. They're also lobbying for Congress to pass the Restaurants Act, which would create a $120 billion grant program for independent restaurants.

Boehm says there could be rolling closures through the winter.

“By the time we get to next summer, we're going to be looking at a much smaller array of restaurants, a lot less choices, a lot more chains, and the independent restaurant is going to be an endangered species,” said Boehm.

The National Restaurant Association says owners that are innovative are the ones that will make it through this crisis.

A Marine veteran in Missouri ran a 60K, over 37 miles, with a 20-pound vest on his 60th birthday. "Koach Karl" said the weight represents the burden transitioning veterans carry. "If I can take that selfishness and silliness and transfer that to helping other people, it's just a gift from God," Karl said. He's supporting Valor Ranch, a startup nonprofit in Smithville, Missouri, that helps veterans experiencing homelessness by providing transitional housing, job readiness and reintegration programs. To support Valor Ranch, visit their website.Watch the video above for the full story.

BOSTON —

The single biggest global ransomware attack yet continued to bite Monday as details emerged on how the Russia-linked gang responsible breached the company whose software was the conduit. In essence, the criminals used a tool that helps protect against malware to spread it widely.

An affiliate of the notorious REvil gang, best known for extorting $11 million from the meat-processor JBS after a Memorial Day attack, infected thousands of victims in at least 17 countries on Friday, largely through firms that remotely manage IT infrastructure for multiple customers, cybersecurity researchers said.

REvil was demanding ransoms of up to $5 million. But late Sunday it offered in a posting on its dark web site a universal decryptor software key that would unscramble all affected machines in exchange for $70 million in cryptocurrency. It wasn't clear who they expected might pay that amount.

Sweden may have been hardest hit by the attack — or at least most transparent about it. Its defense minister, Peter Hultqvist, bemoaned on Monday "a serious attack on basic functions in Swedish society."

"It shows how fragile the system is when it comes to IT security and that you must constantly work to develop your ability to defend yourself," he said in a TV interview. Most of the Swedish grocery chain Coop's 800 stores were closed all weekend because their cash register software supplier was crippled. They remained closed Monday. A Swedish pharmacy chain, gas station chain, the state railway and public broadcaster SVT were also hit.

A broad array of businesses and public agencies were affected, including in financial services, travel and leisure and the public sector — though few large companies, the cybersecurity firm Sophos reported. The cybersecurity firm ESET identified victims in countries including the United Kingdom, South Africa, Canada, Argentina, Mexico, Indonesia, New Zealand and Kenya.

Ransomware criminals infiltrate networks and sow malware that cripples them by scrambling all their data. Victims get a decoder key when they pay up.

In Germany, an unnamed IT services company told authorities several thousand of its customers were compromised, the news agency dpa reported. Also among reported victims were two big Dutch IT services companies — VelzArt and Hoppenbrouwer Techniek. Most ransomware victims don't publicly report attacks or disclose if they've paid ransoms.

On Sunday, the FBI said in a statement that while it was investigating the attack, its scale "may make it so that we are unable to respond to each victim individually." Deputy National Security Advisor Anne Neuberger later issued a statement saying President Joe Biden had "directed the full resources of the government to investigate this incident" and urged all who believed they were compromised to alert the FBI.

Biden suggested Saturday the U.S. would respond if it was determined that the Kremlin is at all involved. Less than a month ago, Biden pressed Russian President Vladimir Putin to stop giving safe haven to REvil and other ransomware gangs whose unrelenting extortionary attacks the U.S. deems a national security threat.

On Monday, Putin spokesman Dmitry Peskov was asked if Russia was aware of the attack or had looked into it. He said no, but suggested it could be discussed by the U.S. and Russia in consultations on cybersecurity issues for which no timeline has been specified.

Experts say it was no coincidence that REvil launched the attack at the start of the Fourth of July holiday weekend, knowing U.S. offices would be lightly staffed and many victims might not learn of it until back at work Monday or Tuesday.

Most end users of managed service providers "have no idea" whose software keep their networks humming, said CEO Fred Voccola of the breached software company, Kaseya.

He estimated the victim number in the low thousands, mostly small businesses like "dental practices, architecture firms, plastic surgery centers, libraries, things like that."

Voccola said only between 50-60 of the company's 37,000 customers were compromised. But 70% were managed service providers who use the company's hacked VSA software to manage multiple customers. It automates the installation of software and malware-detection updates and manages backups and other vital tasks.

Kaseya said it sent a detection tool to nearly 900 customers on Saturday night.

The REvil offer to offer blanket decryption for all victims of the Kaseya attack in exchange for $70 million suggested its inability to cope with the sheer quantity of infected networks, said Allan Liska, an analyst with the cybersecurity firm Recorded Future.

But Kevin Reed of Acronis said the offer of a universal decryptor could be a PR stunt because no human involvement would be needed to pay a $45,000 base ransom demand apparently sent to the vast majority of targets. Analysts reported seeing demands of $5 million and $500,000 for bigger targets, which would require negotiation.

Analyst Brett Callow of Emsisoft said he suspects REvil is hoping insurers might crunch the numbers and determine the $70 million will be cheaper for them than extended downtime.

Sophisticated ransomware gangs on REvil's level usually examine a victim's financial records — and insurance policies if they can find them — from files they steal before activating the ransomware. The criminals then threaten to dump the stolen data online unless paid, although that does not appear to have happened in this case. But this attack was apparently bare-bones. REvil seems only to have scrambled victims' data.

Dutch researchers said they alerted Miami-based Kaseya to the breach and said the criminals used a "zero day," the industry term for a previous unknown security hole in software. Voccola would not confirm that or offer details of the breach — except to say that it was not phishing.

"The level of sophistication here was extraordinary," he said.

It was not the first ransomware attack to leverage managed services providers. In 2019, criminals hobbled the networks of 22 Texas municipalities through one. That same year, 400 U.S. dental practices were crippled in a separate attack.

Active since April 2019, REvil provides ransomware-as-a-service, meaning it develops the network-paralyzing software and leases it to so-called affiliates who infect targets and earn the lion's share of ransoms. U.S. officials say the most potent ransomware gangs are based in Russia and allied states and operate with Kremlin tolerance and sometimes collude with Russian security services.

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AP reporters Jim Heintz in Moscow, Jan Olsen in Stockholm, Kirsten Grieshaber in Berlin, Jari Tanner in Helsinki and Sylvie Corbet in Paris contributed to this report.