The Health Benefits of Sprinting the Stairs

Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

• Instant health boost

• Number you won’t forget

• Pump perks

• Easy nutrition fix

• Weekly wisdom

Instant Health Boost: Run, Don’t Walk

Next time you see a flight of stairs, race yourself to the top. 

Research suggests that sprinting up the stairs just a few times per day can improve heart health, cardiovascular fitness, and lower blood pressure. 

When we talk about minimum effective dose, this is about as minimum as it gets. Participants would sprint up a flight of stairs (sprints = run as fast as you can) for 20 seconds, walk down, and repeat two more times. 

The small jolts of fitness — sometimes referred to as “exercise snacks” — can be a life-extender. Research on more than 25,000 people found that performing short, intense bursts of physical activity three to four times a day can result in a 40 percent reduction in death from all causes and up to a 49 percent reduction in death from cardiovascular disease.

Number You Won’t Forget: Two Servings

If you want to protect your mind, fish might be the ultimate brain food. 

Researchers found that eating fish twice per week can help protect against cognitive disorders. One review found that it decreases your likelihood of dementia by 10 percent and reduces your risk of Alzheimer’s by 30 percent. 

But that’s not all. Another study found that people who ate seafood once a week had healthier brains and maintained their memory better than those who didn’t. Those carrying the APOE e4 allele, which increases Alzheimer’s risk, showed the most improvement. And the benefits might become more pronounced as you age, with fish helping protect memory and processing. 

Fish is loaded with nutrients designed to support a healthier brain, particularly DHA, selenium, and Vitamin D. If you don’t eat fish, add flaxseeds or walnuts to your diet, or try a fish oil supplement. (Remember to make sure it’s NSF Certifed for Sport or Informed Sport to ensure quality). 

Pump Perks

We test out different products to find the best ones that make you healthier and happier. Here are a few brands we love (and the discounts you get for being a member of the positive corner of the internet by using the code “pumpclub.”). 

• Maui Nui: The healthiest red meat on the planet (Get 20% OFF)

• Momentous: Protein, creatine, fish oil, and sleep supplements you can trust. Tested and approved by NSF Certified for Sport and Informed Sport (Get 20% OFF)

• LMNT: Hydration and electrolytes without added sugar and fillers (free sample pack with all flavors with any purchase)

• Eight Sleep: Clinically proven to give you up to one more hour of quality sleep every night. We tested a lot of beds and were paying customers before getting a discount for the Pump Club. (Save $350)

Easy Nutrition Fix: The Frozen Aisle

Despite what some social media experts will say, there’s no shame in shopping for healthy options in the frozen section. 

Research suggests that frozen and canned fruits and vegetables have the same nutritional benefits as the fresh varieties.

When building a healthier lifestyle, taking advantage of anything that makes it easier to develop better routines is incredibly helpful. If the cost of fresh or organic foods makes it harder to buy healthier foods, don’t let that be a limitation. Go frozen, and don’t worry about it. 

Weekly Wisdom

And that’s it for this week. Thank you for being a part of the village, and we hope you have a fantastic weekend!

-Arnold, Adam, and Daniel

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell