Want to get stronger? Try these 5 movements

Plus: Post-it notes can boost confidence, how to stop yourself from crying, and more health news  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Mandy Oaklander | September 16, 2026     You’ve probably heard that strength training is one of the best anti-agers. It shores up your bones and joints, and it can even ease pain and lengthen your life. What you might not know is how to start. Strength training sounds intimidating and agonizing, but in her new piece for TIME, Sarah Klein discovered it doesn’t have to be. Personal trainers told her the five moves everyone should start with—and they’re all surprisingly doable. TODAY’S TOPICS Go ahead, hype yourself up How to postpone your tears Pollution and your health         QUICK CHAT Post-it psychology I didn't expect an interview about coping mantras to leave me contemplating the psychological power of the humble Post-it note. But that's what happened when I talked to therapist Joanna Hardis, author of Just Do Nothing: A Paradoxical Guide to Getting Out of Your Way. Hardis loves Post-its so much they're featured on the cover of her book—and she thinks these tiny squares of paper can be surprisingly useful when you're trying to change your behavior. Naturally, I needed to know more. —Angela Haupt, Editor, Health & Wellness This interview has been condensed and edited for clarity. Richard Drury—Getty Images Why do you love Post-it notes so much? They’re really useful for cueing yourself. When we’re trying to change behavior, we have to retrain the brain, and Post-its are helpful visual reminders you can put anywhere in your environment. They’re unobtrusive, but they give your brain some of the structure it needs to do what you want it to do—because otherwise, we’re just not going to remember. Where should we put them? Put them where you tend to get overwhelmed or where the behavior actually happens. It could be in your office, in your car, or near your computer. If you’re really anxious, your mind can go blank, so you want the reminder somewhere you’ll actually see it when you need it. What should we write on them? It could be a cue for something you want to remember or change. You can even write yourself a little hype note. I write them for my kids. The point is to give your brain a visual reminder instead of assuming you’ll remember something at exactly the moment you need it.         SPONSORED Daily news for curious minds. Be the smartest person in the room. 1440 navigates 100+ sources to deliver a comprehensive, unbiased news roundup — politics, business, culture, and more — in a quick, 5-minute read. Completely free, completely factual. Sign up now!         TIME TO TALK How to stop yourself from crying when it’s not a good time Photo-Illustration by TIME (Source Image: Anna Orlova via Canva) First your eyes sting. Then your throat tightens—and suddenly, you’re trying not to cry during a performance review or doctor’s appointment. Tears rarely consult your calendar. While you can’t always stop them, psychologists say it’s possible to turn down the intensity and postpone the emotional release until you’re somewhere safer. Catch it at the first eye-sting Your best chance is to act before the tears start rolling. Try an extended exhale: Breathe in normally, then let the air out as slowly as you can. Give your brain something boring to focus on, too. Plant both feet on the floor and silently notice neutral details: The carpet is gray. The chair feels cool. I can hear the air conditioner. That can interrupt the panic of Oh no, everyone can tell I’m about to cry—which only makes the tears harder to contain. Say, “Give me a minute” Sometimes the tears come anyway. Briefly naming what’s happening can feel better than staging an elaborate cover-up. Try: “Give me a minute,” or “Could you bear with me for a moment?” Once you’ve collected yourself, resist apologizing; crying is a human response, not a social offense. “Thank you for bearing with me” works just fine.  Consider returning to the feeling later. Postponing an emotion can be useful. Suppressing it is not.          SPONSORED Your K-Cups Sat in a Warehouse for Months Grocery store pods spend months going factory → warehouse → truck → shelf, losing the flavor oils that make coffee taste like coffee. Angelino's roasts, packs, and ships within days — 50+ flavors, compatible with Keurig®, from 39¢ a cup. New customers save 15%, no code needed. Try Fresh-Roasted Pods         WHAT WE’RE READING As the Trump Administration repeals carbon pollution rules for power plants, Simmone Shah reports for TIME on the decades of science showing that such pollution has toxic effects on the health of humans and the planet. A U.S. pediatrician working with Doctors Without Borders gives an on-the-ground perspective on the current Ebola outbreak’s effects on children, in a story by Durrie Bouscaren at NPR. Today, TIME and Statista released the World's Top HealthTech Companies of 2026, which are using digital technologies to make health care more effective and accessible.         SPONSORED 1,000+ Claude Prompts Top Professionals Actually Use at Work Claude can be your analyst, editor, and strategist. But most professionals are using it to fix grammar. These 1,000+ Claude prompts take it from grammar tool to your most powerful AI work assistant. Sign up for Superhuman AI and get: 1,000+ ready-to-use Claude prompts to get real work done in minutes — researched, tested, and used by professionals at Google, Microsoft, and NASA Superhuman AI newsletter (4 min daily) so you keep learning new AI tools and skills to stay ahead in your career — the prompts are just the beginning Claim your free prompts       More Newsletters from Click to sign up. THE BRIEF +D.C. BRIEF +FUTURE PROOF +INSIDE TIME +IN THE LOOP +WORTH YOUR TIME + Subscribe to TIME Email us: healthmatters@time.com Received this from a friend? Sign up here Connect with TIME PRIVACY POLICY   © 2026 TIME USA, LLC. All rights reserved. TIME Customer Service, P.O. Box 37508 Boone, IA 50037-0508, United States Unsubscribe

The signs caregiving is harming your health—and how to protect yourself

Plus: too little fruit, the country full of centenarians, and more health news  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Mandy Oaklander | September 15, 2026     Fall is arriving soon, which means apple-picking season is in full swing here in the Northeast. If you need a reason to pick some fruit—whether off a tree or at the grocery store—consider this alarming statistic tucked into a new federal report my colleague Alice Park wrote about today: when researchers asked U.S. adults what they ate on a given day, 30% said they hadn’t had any fruit. That means at least a third of us need more of the sweet stuff in our lives, which—to me, at least—is some of the most delicious health advice to follow. TODAY’S TOPICS The health costs of caregiving A cancer-drug mismatch 100,000+ people in Japan are over 100         PLEASE ADVISE Here’s a great question we received from a reader: How can I tell whether caregiving is merely exhausting me or actually damaging my health? What warning signs suggest I need to make a change or seek help? Malte Mueller—Getty Images I suspect a lot of caregivers have asked themselves some version of this question—probably while canceling their own doctor’s appointment for the third time. Caring for someone you love can be draining even when everything is going relatively smoothly. So how do you know if you’re merely exhausted, or if your own health is starting to pay the price?  The best clue isn’t whether you’re wiped out after a particularly brutal week. It’s whether changes to your health and habits have become “consistent or persistent,” says Diane Mariani, a licensed clinical social worker and director of Caring for Caregivers at Rush University Medical Center. Pay attention if you’re regularly sleeping or eating differently, feeling unusually irritable, skipping the walks or other exercise you once enjoyed, or withdrawing from people because you don’t have the bandwidth to talk. Another big warning sign: Your own health keeps sliding to the bottom of the list. Maybe you’re brushing off symptoms you’d normally get checked out, postponing a mammogram or colonoscopy, or letting a chronic condition go unmanaged.  Mariani believes many caregivers sense when things have become unsustainable. “I think most caregivers do kind of know,” she says. “They just don’t know the solution.” One useful gut check is to ask yourself: “If nothing about this arrangement changes, can I keep living this way for another three or six months?” If your entire body answers “absolutely not,” listen to it. What probably won’t help is scolding yourself about “self-care.” Mariani avoids that language because, to an overwhelmed caregiver, it can sound like one more task—or like they’re still not doing enough. Instead, start smaller: What’s one thing you wish you still had time for? Maybe it’s your morning walk, reading before bed, or drinking a cup of coffee while it’s still hot. Then identify the specific obstacle and ask someone to remove it: “I want to keep doing this, but I can’t sustain it exactly as it is. Could you handle the grocery shopping for the next few weeks?” Or: “Could you stay with Mom on Tuesday so I can make it to my appointment?” If the changes to your sleep, mood, eating habits, or physical health are persisting—or you’re repeatedly postponing your own medical care—contact your primary-care doctor. You can also ask the health system treating your loved one whether it offers caregiver support, social-work services, or support groups. If researching resources feels like one responsibility too many, delegate that exact job to someone who keeps asking how they can help. Needing the arrangement to change doesn’t mean you love the person you’re taking care of any less—or that you’re failing them. It means you want to keep caring for them without disappearing from your own life in the process. —Angela Haupt, Editor, Health & Wellness Got a social dilemma of your own? Send it our way to healthmatters@time.com, and we might tackle it in a future edition.         SPONSORED Your K-Cups Sat in a Warehouse for Months Grocery store pods spend months going factory → warehouse → truck → shelf, losing the flavor oils that make coffee taste like coffee. Angelino's roasts, packs, and ships within days — 50+ flavors, compatible with Keurig®, from 39¢ a cup. New customers save 15%, no code needed. Try Fresh-Roasted Pods         BIG NUMBER 30-35% About one third of newer cancer drugs are available in an oral form, many of which are targeted to particular tumor biologies and are more convenient for patients. But insurance companies often cover them differently than infused or injected versions, which can lead to higher out-of-pocket costs, according to Ted Okon, executive director of the Community Oncology Alliance, a nonprofit group.  He was one of several speakers testifying today at a U.S. House Committee on Oversight and Government Reform hearing about drivers of unaffordability for oral chemotherapy. —Alana Semuels, Senior Correspondent         SPONSORED 1,000+ Claude Prompts Top Professionals Actually Use at Work Claude can be your analyst, editor, and strategist. But most professionals are using it to fix grammar. These 1,000+ Claude prompts take it from grammar tool to your most powerful AI work assistant. Sign up for Superhuman AI and get: 1,000+ ready-to-use Claude prompts to get real work done in minutes — researched, tested, and used by professionals at Google, Microsoft, and NASA Superhuman AI newsletter (4 min daily) so you keep learning new AI tools and skills to stay ahead in your career — the prompts are just the beginning Claim your free prompts         WHAT WE’RE READING Japan is home to more than 107,000 centenarians—a new record for the country—which cements Japan's population as one of the longest-lived in the world, according to Chris Lau and Junko Ogura at CNN. There are now 39 U.S. states where the vaccination rate for measles, mumps, and rubella among kindergarteners is below the national target, a team at KFF writes. When patients in Minnesota became afraid to show up to doctor’s appointments earlier this year because they feared encounters with ICE, doctors at one clinic switched to home visits, Madison McVan writes for the Minnesota Reformer.         SPONSORED 100+ coding prompts top engineers use to ship 5X faster Claude Code, Codex, and Cursor are on every engineer's stack. Most still treat them like a search bar. Top engineers work from a system, these 100+ prompts are that system. Sign up for The Code and get the prompts free, plus a 5-minute daily newsletter to keep sharpening your edge. Claim your free prompts       More Newsletters from Click to sign up. THE BRIEF +D.C. BRIEF +FUTURE PROOF +INSIDE TIME +IN THE LOOP +WORTH YOUR TIME + Subscribe to TIME Email us: healthmatters@time.com Received this from a friend? Sign up here Connect with TIME PRIVACY POLICY   © 2026 TIME USA, LLC. All rights reserved. TIME Customer Service, P.O. Box 37508 Boone, IA 50037-0508, United States Unsubscribe