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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club promotes a weekly dose of wellness wisdom, highlighting a 10-second balance test as a predictor of longevity. The test, which requires no equipment, assesses overall physical resilience by evaluating strength, coordination, and nervous-system function. The club aims to provide a positive and informative corner of the internet, focusing on health and happiness.
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Why A 10-Second Balance Test Helps Predict Longevity
Adults who couldn't hold a 10-second one-leg stance had a higher death risk over 7 years.
Welcome to the positive corner of the internet. We’re here to make your life healthier, happier, and less stressful. At the bottom of each email, we explain our editorial process, stance on AI, and partnership standards.
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Today’s Health Upgrade
Number you won’t forget
Speak your way to better self-perception
Fitness
Number You Won’t Forget: 10 Seconds
Many tests — from strength to VO2 max — are designed to assess longevity. But one test in particular requires no equipment whatsoever, and could highlight areas needed for improvement.
Researchers found that a simple 10-second balance test could be one signal of your long-term health and is linked to a higher risk of early death
Scientists studied more than 1,700 adults and found that poor balance was strongly associated with all-cause mortality over the next 7 years. The test was pass/fail: you either held it for the full 10 seconds or you didn't.
To do it, fold your arms across your chest. Lift one leg until your thigh is parallel to the floor. Then hold the position. If you lose balance, sway, or step down, that’s when the test ends.
Even after adjusting for age, sex, weight, and health conditions, those who couldn't balance on one leg had about an 84% higher risk of dying.
If you can’t stand on one leg for at least 10 seconds, that doesn't mean you should prepare for the end. Instead, balance reflects many of the attributes that truly matter for longevity.
Researchers believe a one-leg balance test is an effective test because it reflects a mix of strength, coordination, and nervous-system function that tend to decline together as we age, making it a useful snapshot of overall physical resilience.
Together With Babbel
What You Gain From a Language (That AI Can’t Offer)
Your phone can translate a menu, write an email in French, and turn a conversation into live subtitles. Earbuds can now interpret speech as someone talks. When technology handles so much of the work, spending months learning another language can feel like training for a job your phone already does better.
However, a research review suggests that translation was never the biggest payoff.
Science has found that learning a language might change how you view yourself and strengthen relationships.
Researchers examined 105 studies published over five years and grouped the reported benefits of language learning into six areas. Some were expected: people improved their language skills, and students often performed better academically. Others reached beyond vocabulary and grammar.
Learners reported changes in how they understood themselves, stronger relationships with people they otherwise struggled to communicate with, and new professional opportunities.
Language learning led to these positive results because it’s what scientists call a desirable difficulty: effortful, spread over time, and heavy on recall. The struggle isn't a bug. It's the part that leads to the rewards.
And because you can feel the gap close as you learn and become more proficient, that steady proof you're improving does a lot for confidence.
Language learning is also inherently social. A crossword keeps you in your own head. A language pushes you toward people, and toward seeing the efforts of your learning come to life.
And you don’t need fluency to feel better.
Choose a language connected to someone, or someplace you're interested in, and give it enough time to learn.
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