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Today’s Health Upgrade
Can exercise slow the aging process?
The most underrated benefit of yoga
Arnold surprises the village
Arnold’s Podcast
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Health
Can Exercise Slow The Aging Process?
Do we age because we get old — or do we age because we get weak?
A new study reveals how exercise can restore mitochondrial health in aging muscle, showing that staying active might be your best defense against age-related disease and breakdown.
Researchers investigated how different types of exercise affect your mitochondria, which is the closest thing in your body to the fountain of youth.
When your mitochondria age, they generate more reactive oxygen species (ROS), which can damage DNA, proteins, and cell membranes. In other words, weaker mitochondria contribute to chronic diseases like cancer, cardiovascular disease, and neurodegeneration.
Exercise helps mitochondria work more efficiently, reducing ROS production and improving your body’s defenses against disease and breakdown.
The study compared endurance, resistance, and combined training modalities in older adults.
They found that endurance training (like cycling or running) was most effective at improving mitochondrial coupling. Resistance training (like weightlifting) primarily increased muscle mass and strength but also improved mitochondrial function. And if you wanted the best outcome, you should do both.
Combining strength and cardio improves mitochondrial function in muscles, preserving strength, mobility, and metabolic health, all of which are linked to a longer, healthier life.
Aim for at least 2 to 3 days of cardio (cycling, brisk walking, or running) paired with at least 2 to 3 days of strength training, which offers you the best way to slow the aging process and keep your mitochondria healthy and strong.
And if you’re new to exercise, starting small and building gradually — even doing just 1 to 2 days of each — makes a difference.
Fitness
The Most Underrated Benefit Of Yoga
If you’ve ever rolled out a yoga mat, you’re doing more than just improving flexibility—you could be rewiring your brain for better cognitive health.
A new study suggests practicing yoga regularly may enhance brain function, reduce stress, and support long-term cognitive health.
While yoga is known for improving fitness and mobility and reducing stress, the researchers took a closer look at brain function.
They found that yoga improves memory, attention, and decision-making skills and increases activity in the parts of the brain that improve focus.
And that might be the tip of the iceberg. Another study looked at older individuals who were at risk for cognitive decline.
Those who did yoga had less cognitive impairment (compared to those doing memory training) and had lower levels of gray matter and inflammation.
The researchers explained that yoga’s blend of physical movement, controlled breathing, and mindfulness may create a “neuroprotective cocktail.” By lowering stress levels and improving oxygen flow to the brain, yoga appears to boost the brain's plasticity—its ability to adapt, grow, and improve.
If you want to feel less overwhelmed or mentally foggy — and protect your mind — try a few poses a few times per week. You might just stretch your way to a sharper, calmer mind that can better fight off the decline you experience with aging.
Arnold Surprises The Village
Loneliness is a real problem. Study after study has found that we suffer from a lack of connection, and the isolation harms your health.
Research suggests that loneliness is linked to everything from heart disease and dementia to depression and weakened physical fitness.
It’s why members of The Pump know the real secret of the app is that the workouts, habit-building, and nutrition guides might not even be the best feature.
“The Village” is a way for people to use health to connect, get support and accountability, and feel a part of something bigger.
That’s why we hold meetups throughout the country (and the world) for app members. Last Sunday, our most recent meetup included a special surprise.
Arnold made an appearance at The Equinox Hotel in New York, coached the deadlift and squat, shared stories, and inspired everyone that they have the power to “lift up the world.”
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
