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
Number you won’t forget
Collector’s item
Weekly wisdom
How to naturally increase creativity
Arnold’s Podcast
Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.
Health
Number You Won’t Forget: 8-10 Hours
What if your teen’s social media habits were doing more than stealing their attention? It could be hurting their physical health.
A new study spanning 14 countries reveals that adolescents spend an alarming 8 to 10 hours a day on sedentary activities — far exceeding the World Health Organization’s recommendation of 2 to 3 hours. Social media use is a major contributor to this screen time, raising questions about its long-term impact on physical and mental health.
Teens with multiple active social media accounts had significantly higher screen time, contributing to overall sedentary behavior.
And that’s concerning because prolonged sedentary time is linked to increased risks of obesity, poor cardiovascular health, and mental health challenges, raising alarms for long-term wellness.
This study isn’t about eliminating screens but about finding balance.
Social media habits significantly influence sedentary behavior, highlighting the need to balance screen time with movement for better overall health. Awareness of the domino effect of excessive screen time can help your teen create habits that prioritize health while still enjoying the benefits of social media and technology.
Arnold’s Corner
Come with Me If You Want to Give
I’ve got an offer you don’t want to miss — and it’s limited to those who take action immediately!
You’ve heard me talk about After-School All-Stars, the nonprofit I started 32 years ago to provide kids in under-resourced communities with a safe place to have fun, dream big, and build the skills they need to thrive.
You know I’m a firm believer that the end of the year is a critical time for setting yourself up for personal success. It’s also the perfect moment to lift up our students as they work toward their full potential.
Every dollar donated to ASAS helps connect these kids with mentors, programs, and opportunities that help them succeed in school and life.
Please join me today, and let’s show ASAS the power of the Pump Club. Whether you can give $50 or $500, every contribution helps to provide our students a strong start to the new year.
But, in the spirit of the holiday season, I want to offer something special to all the members of the village…
The first 50 Pump Club members who donate $500 or more will receive an exclusive, limited-edition jacket featuring the Pump Club and ASAS logos, as well as my signature embroidered on the inside.
A collector’s item: signed Pump Club jacket.
You can’t get these signed jackets anywhere else. Thank you for your support and generosity.
Note: This is a one-time offer only; 50 exclusive jackets are available. Sizing is not guaranteed and is on a first-come, first-served basis.
Weekly Wisdom
Mindset
How To Naturally Increase Creativity
Think exercise is just for your body? Movement might be your secret weapon if you’ve ever wished you were better at brainstorming new ideas, solving complex problems, or unlocking untapped potential.
A recent study uncovered a powerful link suggesting the more physically active you are, the more creative activities and achievements you’ll likely experience.
Scientists followed 156 people using wearable devices and tracked their creative and workout output. More physical activity wasn’t just better—it scaled directly with creativity. Those in the top quartile of physical activity had more creative achievements than those in the bottom.
And all types of movement don’t appear to be equal. Moderate and vigorous physical activities were linked to the highest levels of creative output.
The researchers suggest that physical activity enhances creativity by improving cognitive flexibility, mood, and stress management, all of which are critical for creative thinking.
The researchers also speculate that the mental benefits of exercise are linked to how it produces more dopamine and serotonin, better blood flow, and supports your brain’s ability to adapt, learn, and develop new neurons. This aligns with prior findings that exercise boosts brain health and promotes the generation of new ideas.
To support a healthier, more creative brain, focus on moving regularly. Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity per week, as health guidelines recommend.
Or, if you find yourself stuck creatively or when trying to solve a problem, get up and — at the very least — go for a walk. If you can, do it outside. The combination of movement and the outdoors might provide a bigger brain boost for clarity.
And that’s it for this week. Remember to keep enjoying and giving back during the holiday season, and have a fantastic weekend!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
