Short on Time? Science Says Work Harder, Not Longer

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Today’s Health Upgrade

• The incredible health benefits of super short workouts

• When should a child get a phone?

• One serving. Two big health benefits.

• Recipe of the week

Fitness
A Few Hard Minutes Of Exercise Protect Your Health More Than You Think

Some days, time feels like the biggest barrier to taking care of your body. But what if the secret to better heart health, lower disease risk, and even longer life wasn’t more time, but more intensity in the time you already have?

New research suggests that one minute of vigorous movement can provide the same health benefits as significantly more time spent on moderate exercise.

Scientists followed more than 73,000 adults for 8 years to understand how different levels of activity translate into real-world health outcomes. When they compared vigorous bursts (like fast stair climbing or uphill walking) to steady moderate movement, the vigorous activity was far more efficient.

Just 1 minute of vigorous activity was just as effective as 4 minutes of moderate activity at reducing all-cause mortality. And for reducing the risk of cardiovascular death, 1 minute of vigorous activity was just as effective as 8 minutes of moderate activity. Similar ratios were also seen for limiting major cardiac events and preventing type 2 diabetes. 

The scientists believe that vigorous activity forces your heart, lungs, and muscles to work harder in short bursts, improving cardiorespiratory fitness, insulin sensitivity, and vascular function more quickly than gentler movement can. It’s like giving your body a sharper signal, and your body responds by adapting more efficiently.

The study also found that light activity (like walking) still helps, but it has a ceiling: no matter how much you accumulate, it can’t drive larger risk reductions on its own.

If you want to take the results from the lab to real life, it’s likely worth trading 30 minutes of less-intense activity for about 5 minutes of intense exercise. Or, finding time for a few 1-minute all-out bursts of high-intensity exercise, such as sprinting up stairs.

Mental Health
When Should Your Child Get A Mobile Phone? A New Study Leaves Clues

A new study reminds us that the timing of one choice many parents face can shape the environment our children have to navigate.

Earlier smartphone ownership was associated with higher odds of depression, obesity, and insufficient sleep in early adolescence. However, the risks appear to be influenced by timing and boundaries, not the phones themselves.

Researchers followed more than 10,500 U.S. adolescents to understand how smartphone ownership relates to health at age 12. By that point, about 64% already owned a smartphone, typically getting one around age 11. 

Compared with kids who didn’t yet have phones, those with a mobile device had 31% higher odds of depression, 40% higher odds of obesity, and 62% higher odds of insufficient sleep.

Each younger year of acquisition was linked with incrementally higher odds of obesity and sleep insufficiency. Among kids who got phones between the ages of 12 and 13, researchers also saw a 57% greater likelihood of clinical-level mental health concerns compared with peers who still didn’t own one.

The study didn’t measure how kids actually used their phones, what platforms they engaged with, or how long they spent on them. So we can’t say whether phones directly cause these outcomes. Smartphones can absolutely support connection, safety, and learning. Still, unstructured use during a period of rapid brain development may crowd out sleep, movement, and downtime, which are known pillars of adolescent well-being.

Scientists suggest delaying smartphone ownership until your child is ready for the responsibility.

Foods Are Super 
Chickpeas: One Serving. Two Big Benefits

There’s a reason chickpeas show up in so many traditional diets around the world. They’re cheap. They last forever in your pantry. And quietly, without hype, they do a lot of heavy lifting for your health.

This is one of those foods that doesn’t promise miracles, but keeps delivering small wins that add up over time.

Researchers found that eating about one serving of chickpeas per day may lower LDL cholesterol and help you feel fuller after meals, two levers that support heart health and weight management.

A meta-analysis of 26 randomized controlled trials found that people who ate about ¾ cup of cooked chickpeas per day (or other pulses, like peas and beans) reduced their 10-year risk of cardiovascular events by 5 percent. 

LDL cholesterol is one of the strongest, most established risk factors for heart disease. So any slight, sustained reduction can meaningfully shift your long-term risk.

A second meta-analysis examined satiety and appetite and found that chickpeas increased feelings of fullness by about 31% compared to other foods with a similar number of calories.

Chickpeas are a great source of fiber, plant protein, and a low-glycemic carbohydrate. That slows digestion, blunts blood sugar spikes, and feeds beneficial gut bacteria — all factors linked to better cholesterol handling and appetite control.

Simple food. Real science. Quietly powerful.

Pump Up Your Diet 
Everyday Chickpea Hummus

If you want a way to sneak chickpeas into your diet, this is the kind of recipe you make once and then keep coming back to. No tricks. No specialty equipment. Just real ingredients doing what they do best.

Ingredients (makes ~2 cups)

• 1 can chickpeas, drained and rinsed

• ¼ cup tahini

• 2 tablespoons extra-virgin olive oil

• Juice of 1 lemon (about 2 tablespoons)

• 1 small garlic clove

• ½ teaspoon kosher salt

• 2-4 tablespoons cold water (for creaminess)

• Optional add-ins (based on flavor preference): cumin, smoked paprika, roasted red peppers, or herbs

How to make it

1. Add chickpeas, tahini, lemon juice, garlic, and salt to a food processor or blender.

2. Blend until thick and smooth, scraping down the sides as needed.

3. Drizzle in olive oil and cold water until creamy and fluffy.

4. Taste and adjust salt, lemon, or water based on preference.

That’s it. Eat and enjoy on toast, with vegetables, or as a sandwich spread. 

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell