Fwd: Research says midlife movement helps this

In this one we look at a set of new research that suggests exercise in and after middle age can protect the brain. We look at that, plus, we examine a study that shows how social media habits impact focus at work, and provide some science-backed advice for how to give a great gift.

Daily Edition • Saturday, Dec 13 SPONSORED BY Daily Edition • Saturday, Dec 13 SPONSORED BY Most coverage of Gen Z comes with a side of hand-wringing. We're told they spend too much time on their phones and aren't properly socialized. But we think the kids are all right — or at least that's the impression we have after reading Strava's Year In Sport trend report. Some highlights: Gen Z is twice as likely as Gen X to say resistance training is their primary sport, 30% of them plan to invest more in their fitness in 2026, and they're 22% more likely than Gen X to work out on vacation. Maybe 2026 is the year we take a page out of their book for a change.    ✥ Fitness Starting Exercise at Middle Age May Cut Dementia Risk by 45% Midjourney Brain Boost: The link between movement and brain health isn't new, but researchers have long wondered when exercise matters most. Does staying active only help if you start young? And does genetic predisposition negate the effect?  The Study: A new study published in JAMA Network Open helps fill in those gaps. Researchers followed over 5,000 adults and found that regular physical activity after age 45 was associated with significantly lower dementia risk later on, even among people carrying high-risk genetic variants. Moderate movement (brisk walking, cycling, or strength training) was protective, and those who maintained activity into their 60s and 70s saw the largest benefit. The Takeaway: The punchline is that it's not too late. Midlife movement matters, even if you weren't previously active, and even small amounts can meaningfully support long-term cognitive health. The researchers note that consistency — more than intensity — is likely what drives the effect. Keep In Mind: Exercise isn't a guaranteed prevention strategy, and dementia risk is influenced by many factors, including age, cardiovascular health, and genetics. But this study reinforces a hopeful message: starting or maintaining an active routine in your 40s, 50s, or 60s still makes a big difference in protecting your brain. ✲ Sponsored A Holiday Deal That Boosts Your Mind and Your Mood Courtesy: Rosetta Stone Rosetta Stone's Holiday Sale is here, and it is the kind of deal that makes you feel energized about learning again. For $149, regularly $399, you get lifetime access to all 25 languages. Just a few minutes a day can spark your brain, brighten your mood, and give you that satisfying sense of progress we all crave, especially this time of year. The lessons are quick and engaging, the method is backed by decades of learning science, and the feeling of "I actually understood that" is an instant confidence boost. Whether you want to prep for a future trip, keep your mind sharp, or add a healthy habit to your daily routine, this is a choice that supports your well-being long after the holidays end. It is the best sale of the year and a genuinely refreshing upgrade for your mind. See What You'll Get  Thank you for supporting our sponsors! They help us keep All Healthy free. ❁ Cognitive Health Is Your Social Media Habit Ruining Your Productivity? Nubelson Fernandes/Unsplash You Should Know: It's not news to say that social media steals a lot of our attention and sucks up a lot of our time. But much of the conversation around the downsides of social media use is focused on our personal lives. That's changing with a new study from Rutgers University that has found that swiping and scrolling at work affects our focus, productivity, and interpersonal relationships. Going Deeper: Researchers categorized social posts into four groups: family, contentious, attractive, and accomplished. They conducted surveys of more than 270 workers and asked them to rate their productivity, mood, and behavior toward coworkers after viewing the most memorable post each day. Contentious posts made workers more anxious and withdrawn. Posts featuring friends and family boosted their confidence. Posts touting others' accomplishments either motivated or demotivated them, depending on how competitive they were by nature. The Takeaway: Social media can directly affect our mood, motivation, and behavior toward our coworkers. A rage-bait political post might upset you to the point of distraction while also making you more likely to retreat from colleagues — not great for collaboration and productivity. Bottom Line: It's probably best to reserve your scrolling time for personal hours. Need a little assistance? App-blocking programs like Freedom, SelfControl, and Brick (our favorite) can help keep you focused. ♔ Personal Development How To Give a Great Gift, According to Science Getty/Unsplash Santa's Secret: It's that time of year when many of us start going into panic mode about gift ideas, especially for the people in our lives who are hardest to shop for. Thankfully, science is here with a bit of seasonal inspiration. Researchers from the University of Bath recently found that personalized gifts can elicit a positive emotional response in recipients called "vicarious pride." The Benefits: Across four experiments, people who received personalized gifts reported a warm, satisfied sense of appreciation that appeared to raise their self-esteem. In short, adding a personal touch can turn an everyday object into something that feels meaningful. The researchers also noted that people tend to take better care of gifts that feel special, which may help reduce waste. How to Do It: Personalization doesn't need to be elaborate. A custom label on a favorite snack or someone's name inscribed on a journal can be enough. Just as important is communicating the thought behind it. Researchers found that small gestures, such as adding a brief note explaining why you chose a particular color or phrase, strengthened the emotional connection between the giver and recipient. Need some more ideas? Check out this guide. ➺ Quick Picks Self-Talk Tips — A psychologist provides guidance on how to talk to yourself. Boomers vs. Gen Z — According to a report, this group worked out the most. Don't Forget — These are the 14 benefits Americans in their 50s forget to claim.* Bullseye — This easily accessible sport boosts focus and builds confidence. Irrigated — Research indicates this habit may help fight the common cold. ☞ This, Not That Break off Work Into Bites THIS NOT THAT Getty/Unsplash This: Pomodoro Blocks with Real Breaks Not That: Powering Through for Hours Willpower isn't a plan. Instead of white-knuckling your work hours, try the Pomodoro Technique. This approach breaks your work down into 25–50 minute focus blocks, with regular 5–10 minute breaks for you to stand, stretch, grab water, and get some daylight if possible. (We use this free timer ourselves.) We've found the tiny resets protect our energy across the whole day and make hard tasks feel more doable. ✾ What We're Cooking Healthy Turkey Chili Courtesy: Ambitious Kitchen Serves: 6 | Total Time: 55 minutes This recipe is a fun one. Think your classic bowl of chili, but without the heaviness. It features lean ground turkey, kidney beans, and sweet corn that all build into a thick, satisfying base that's high in protein and fiber. All in all it's an easy weeknight dinner that's simple to tweak and adjust — just the kind of meal that earns a permanent spot in the rotation. Get The Full Recipe  By clicking, you are agreeing to receive a daily recipe from All Healthy. ✲ Sponsored A Feel-Good Holiday Deal for Your Mind For $149, regularly $399, Rosetta Stone is offering lifetime access to all 25 languages. It is an easy and energizing way to support your mind and learn something new every day. Learn More  Thank you for supporting our sponsors! They help us keep All Healthy free. ❦ HEALTHY HABIT Worry Window If worries tend to pop up all day (or all night), experiment with a "worry window." Pick a 10-minute slot — say 4:30 p.m. — to jot down anything that's on your mind in a notebook. When worries show up earlier, remind yourself they have a place to go later. Containing concern to a specific time can keep it from spilling into everything. ★ Final Thought Often contradiction is the clearest way to truth" – Patti Smith, Just Kids Johannes Kopf/Unsplash Were you forwarded this email? Sign up here. 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