Science
Just 5 minutes a day of these exercises can sharpen your brain as you age

Exercise has long been linked with stronger brains and reduced risk of dementia and other cognitive diseases. But new research suggests that older adults can significantly improve brain health with only a few minutes of daily movement.
Researchers from the University of South Australia and the U.S.-based AdventHealth Research Institute found that as few as five minutes of moderate-to-vigorous exercise a day correlated to significantly better cognitive performance. The study, published in the British journal Age & Ageing in early April, examined data from hundreds of people 65 to 80 years old.
Researchers found that “huff-and-puff” movements, like running or lap swimming, were associated with better brain functions including information processing, focusing and multitasking and short-term memory. They also found that even a few minutes of moderate exercise like walking improves brain functions.
“Our key finding was that moving from doing zero minutes or very little moderate-to-vigorous physical activity to doing just five minutes a day — that’s where the biggest gain in cognitive function was seen,” said the study’s lead author, Maddison Mellow, a research associate at the University of South Australia.
The researchers distinguished between moderate and vigorous exercise by applying a simple test: whether subjects could still manage to speak full sentences after moving around. Vigorous exercise makes that impossible, said Audrey Collins, a postdoctoral research scientist at AdventHealth Research Institute and the paper’s co-lead author.
The study observed 585 people, all in good health. Their physical activity was measured using accelerometers they wore on their wrists; the researchers tested cognitive functions using online and paper-based tests.
Worth noting: This study also found a “strong relationship” between spending little to no time doing moderate to vigorous activity and poorer cognitive performance, Mellow said. One slightly surprising finding, she added, was that the cognitive performance gains from exercise don’t extend to longer-term memory and visual-spatial functions like judging distances or sizes.
The study was novel in that it categorized how people divided their days into three behaviors: sleep, sedentary and active. And though getting enough quality sleep is important to brain health in midlife and beyond, the researchers said that when forced to choose between minutes spent sleeping and minutes spent exercising, reducing sleep time to spend more time moving resulted in better brain function.
“It didn’t really matter, in this sample, where time was coming from, whether from sleep, sedentary behavior or light intensity physical activity,” Mellow said. “So long as time was being increased in moderate vigorous activity, that’s where the benefits were being shown for cognitive outcomes.”
With that in mind, what are some moderate or vigorous bursts of exercise for older adults to do every day? We consulted experts to give you five accessible options.
1. Walking
Two experts I spoke with each said the easiest way to clock those five daily minutes for brain health is by walking.
“Walking is No. 1, because that’s the easiest,” said E. Todd Schroeder, professor of clinical physical therapy and the director of the Clinical Exercise Research Center at USC. Very sedentary older adults may want to start with simple flat-ground walking at their normal pace, Schroeder says.
If you’re already a steady, regular walker, kick up the pace to elevate your heart rate into that all-important moderate category.
“A brisk walk is considered to be moderate activity,” said Rob Musci, an assistant professor of health and human sciences at Loyola Marymount University. On a scale of 1 to 10, moderate exercise is what you would consider being in the 4 to 6 range, Musci said.
To achieve a real huff-and-puff workout, walking or hiking briskly uphill is excellent, Schroeder said, because it also necessarily requires walking back down hill.
“That interval-type training is good,” he said, “where your heart rate goes up for a time then comes back down.”
2. Swimming
Swimming is a terrific way to get a full-body workout and raise your heart rate.
“It’s easy on the joints,” Shroeder said. “Even if you struggle with the technique of swimming, you can put on fins and get some at least moderate exercise.”
3. Cycling
Cycling can be on a stationary bike or an outdoor bike, many of which are now battery-assisted, making pedaling up hills almost too easy. One reason I like old-fashioned outdoor bikes, sans batteries, is that they also train balance and require your brain to keep you safe.
4. Resistance training
Lifting weights is one of the best ways to maintain muscle strength as we age, Musci said. Try these simple exercises you can easily do at home in fewer than three minutes. They include:
- Tossing a weighted ball from one hand to another (try it standing on one leg)
- Squats holding a kettlebell, dumbbell, a bag of oranges or nothing at all
- Weighted chest presses in boat pose
5. Gardening and housework
Gardening can be a great way to engage core muscles, encourage flexibility and practice fine motor skills. Even basic house cleaning, like scrubbing a bathtub or mopping a floor, can qualify as moderate exercise.
“Anything that gets your heart going is what we’re looking for,” Musci said. “You hear about all these high-end interventions, fitness programs and boot camps, but in reality, it’s just movement.”
The most important thing, he said, is “just getting off the couch.”
Von Zielbauer is the creator of Aging With Strength on Substack.

Science
Trump signs laws to kill California auto emission standards. California AG sues

President Trump signed legislation Thursday seeking to rescind California’s ambitious auto emission standards, including a landmark rule that eventually would have barred sales of new gas-only cars in California by 2035.
In a bill signing ceremony in the East Room of the White House, Trump slammed California’s planned zero-emission requirements for new car sales as “a disaster for our country.” During a meandering 50-minute speech, he argued that California’s regulations would raise car prices, hobble American car companies and place an incredible strain on electrical grids across the country.
“We officially rescue the U.S. auto industry from destruction by terminating the California electric vehicle mandate, once and for all,” Trump said to applause from a room filled with conservative legislators and business representatives.
“This horrible scheme would effectively abolish the internal combustion engine, which most people prefer,” Trump continued.
Trump boasted the legislation would “kill the California mandates forever,” declaring it would dash progressive plans to accelerate the adoption of electric vehicles.
“They can’t take us to court,” he said. “They can’t do any of the things they can do with the executive orders, and it’s permanent.”
But moments after he signed the three bills into law, California Atty. Gen. Rob Bonta led a coalition of 10 attorneys general in filing a lawsuit to challenge Trump’s laws, which had been approved by Congress in May. Bonta argued Congress unlawfully acted to upend California’s emission rules by invoking the Congressional Review Act, a law designed to allow legislators to rescind major federal rules adopted toward the end of a presidential administration. California and several congressional rules experts have said the Congressional Review Act could not be used to overturn federal waivers that enable California to enforce its auto emission standards.
“We’re doing this to ensure future generations inherit a livable planet with breathable air,” Bonta said at a news conference Thursday morning. “Meanwhile, the president’s divisive, partisan agenda is jeopardizing our lives, our economy and our environment. It’s reckless, it’s illegal, and because of it, we’ll be seeing the Trump administration in court again for the 26th time.”
By signing these three bills into law, Trump invalidated some of the most innovative regulations adopted by California environmental rule makers and undercut California’s long-standing authority to set more rigorous vehicle emission standards:
- The Advanced Clean Cars II rule would’ve required car companies to sell California dealerships an increasing percentage of new zero-emission or long-range hybrid vehicles, starting at 35% in 2026. The regulation would’ve culminated in a ban on the sale of new gas-only cars in California in 2035.
- Advanced Clean Trucks rule, which would’ve required a significant percentage of medium- and heavy-duty truck sales be zero-emission by 2035.
- The Heavy-Duty Engine and Vehicle Omnibus rule that established cleaner engine standards and required warranties for new heavy-duty vehicles.
In his second term, Trump has repeatedly attacked California’s ambitious auto emission rules, including the Advanced Clean Cars II regulation, which he has incorrectly described as an electric vehicle mandate. The rule does not block the sale of used gas-only cars or other zero-emission vehicles, like hydrogen-powered cars.
Because of its historically bad air quality, California is the only state that has been given permission to adopt auto emission standards that are stricter than federal standards. Many other Democratic states adhere to California’s auto emission rules, which has put pressure on auto companies to comply with the state’s progressive rules. That has irked a number of Republicans, including Trump, who believe there should be a unified slate of auto standards set by the federal government.
“It’s had us tied up in knots for years,” Trump said in his remarks Thursday morning. “They’d pass these crazy rules in California, and 17 states would go by them. The automakers didn’t know what to do because they’re really building cars for two countries.”
But California needs a federal waiver from the U.S. Environmental Protection Agency for its pace-setting auto emission standards to be enforceable.
Michael Regan, the U.S. EPA administrator during the Biden administration, granted several California waivers, including two in December 2024.
Prior to the Senate vote to overturn California auto emission rules, both
the Senate parliamentarian and Government Accountability Office had determined these federal waivers are not rules, they are administrative orders, not subject to the Congressional Review Act.
Despite those rulings, the Senate moved ahead with the vote and advanced the bill to Trump’s desk with a simple majority vote.
Science
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Science
COVID 'razor blade throat' rises as new subvariant spreads in California

• COVID rising in wastewater in parts of California
• New subvariant, ‘Nimbus,’ increasingly dominant nationally
• Concerns rise about Trump’s appointees making vaccine access more difficult
COVID-19 appears to be on the rise in some parts of California as a new, highly contagious subvariant — featuring “razor blade throat” symptoms overseas — is becoming increasingly dominant.
Nicknamed “Nimbus,” the new subvariant NB.1.8.1 has been described in news reports in China as having more obvious signs of “razor blade throat” — what patients describe as feeling like their throats are studded with razor blades.
Although “razor blade throat” may seem like a new term, the description of incredibly painful sore throats associated with COVID-19 has emerged before in the United States, like having a throat that feels like it’s covered with shards of glass. But the increased attention to this symptom comes as the Nimbus subvariant has caused surges of COVID-19 in other countries.
“Before Omicron, I think most people presented with the usual loss of taste and smell as the predominant symptom and shortness of breath,” said Dr. Peter Chin-Hong, a UC San Francisco infectious-disease expert. But as COVID has become less likely to require hospitalization, “people are focusing on these other aspects of symptoms,” such as an extraordinarily painful sore throat.
Part of the Omicron family, Nimbus is now one of the most dominant coronavirus subvariants nationally. For the two-week period that ended June 7, Nimbus comprised an estimated 37% of the nation’s coronavirus samples, now roughly even with the subvariant LP.8.1, probably responsible for 38% of circulating virus. LP.8.1 has been dominant over the past few months, according to the Centers for Disease Control and Prevention.
The Nimbus subvariant has also been increasing since May in California, the state Department of Public Health said in an email to the Los Angeles Times. Projections suggest the Nimbus subvariant comprises 55% of circulating virus in California, up from observations of just 2% in April, the agency said Friday.
“We are seeing some indicators of increased COVID-19 activity, including the rise of the NB.1.8.1 variant, elevated coronavirus levels in wastewater, and an uptick in the test positivity rate,” Dr. Elizabeth Hudson, regional chief of infectious diseases for Kaiser Permanente Southern California, wrote in an email to The Times.
“Wastewater surveillance across Southern California shows variability: Santa Barbara watersheds are reporting moderate-to-high levels, Ventura and Los Angeles counties are seeing low-to-moderate levels, Riverside is reporting low levels, while San Bernardino is experiencing high activity,” Hudson said.
While viral concentrations remain relatively low, Los Angeles County has observed an increase in coronavirus levels in sewage, the local Department of Public Health told The Times. For the week that ended May 30 — the most recent available — viral levels in wastewater rose by 13% versus a comparable period several weeks earlier.
In addition, there is a slight increase in the rate in which COVID surveillance tests are turning up positive in L.A. County. For the most recent week, 5% of COVID surveillance tests showed positive results for infection, up from 3.8% in early May. COVID-related visits to the emergency room remain low in Los Angeles County.
There were still low rates of COVID-19 illness in San Francisco, the local Department of Public Health said.
Yet coronavirus levels in wastewater in Northern California’s most populous county, Santa Clara County, are starting to increase, “just as they have over past summers,” the local Public Health Department said in an email to The Times. As of Friday, coronavirus levels in the sewershed of San José was considered “high.” Viral levels were “medium” in Palo Alto and “low” in Sunnyvale. Nimbus is the most common subvariant in the county.
Across California, coronavirus levels in wastewater are at a “medium” level; the last time viral levels were consistently “low” was in April, according to the state Department of Public Health’s website.
“Future seasonal increases in disease levels are likely,” the California Department of Public Health said in an email to The Times Friday.
The uptick in COVID comes as many medical professional organizations and some state and local health officials are objecting to the Trump administration’s recent moves on vaccine policy, which some experts fear will make it more difficult for people to get vaccinated against COVID-19 and other diseases.
Federal officials in May weakened the CDC’s official recommendations from recommending the COVID vaccine to everyone age 6 months and up. The CDC now offers “no guidance” on whether healthy pregnant women should get the COVID vaccine, and now asks that parents of healthy children talk with a healthcare provider before asking that their kids get inoculated.
The American College of Obstetricians and Gynecologists issued a rebuke of the changing vaccine recommendations for pregnant women, accusing the U.S. Department of Health and Human Services — led by the vaccine-skeptic secretary, Robert F. Kennedy Jr. — of “propagating misinformation.” The American Pharmacists Assn. wrote that dropping the vaccine recommendation for pregnant women did “not appear to be based on the scientific evidence provided over the last few years.”
And an open letter by 30 organizations specializing in health — including the American Medical Assn. — said that “we must continue to prioritize high levels of COVID-19 vaccine coverage in pregnant patients to protect them and their infants after birth.”
Chin-Hong said he recommends pregnant women get vaccinated “one million percent.”
“The data are incredibly clear that pregnant women do have a higher rate of complications, hospitalization and premature births when they did not get vaccinated [against COVID] compared to the ones that did,” said Dr. Yvonne Maldonado, an infectious-disease expert at Stanford University. The vaccines also help newborns, as antibodies generated by the mom-to-be cross the placenta, and can protect the newborn for a certain number of months, she said.
That’s essential protection, given that newborns can’t be vaccinated under 6 months of age, Maldonado said. If newborns are infected, they have relatively high rates of hospitalization — as high as those age 65 and over, Maldonado said.
Then, last week, Kennedy abruptly fired all members of a highly influential committee that advises the CDC on vaccine policy. In an op-ed to the Wall Street Journal, Kennedy criticized the previous members of the Advisory Committee on Immunization Practices, founded in 1964, as being “plagued with persistent conflicts of interest and has become little more than a rubber stamp for any vaccine.”
Maldonado, a professor in pediatric infectious diseases and epidemiology, was one of the fired vaccine advisors. She called their mass dismissal unprecedented in the history of the ACIP.
“We are absolutely in uncharted territory here,” Maldonado said. “I think it’s going to be really hard to understand what vaccines are going to go forward. … They’re also going to review the entire vaccination schedule.”
In general, routine review of vaccine schedules are a good thing, and prior reviews have concluded that the current recommended shots are safe and effective, Maldonado said. But the criteria being circulated by recently appointed federal officials “could actually wind up refusing to recommend, say, measles vaccine or HPV vaccine, because I’ve seen some of the misinformation that has been out there about some of these vaccines. …
“And if any of that is accepted as truth, we could wind up losing some of these vaccines,” Maldonado said.
“The question, then, is: ‘Would those vaccines disappear?’ … Hard to know,” she said. But it’s also possible that federal officials could begin to stop paying for certain vaccines to be administered to children of low-income families.
She rejected Kennedy’s characterization of the committee as a rubber stamp for vaccine makers. “Generally, a decision to not pursue a vaccine happens usually well before anything gets to a vote,” Maldonado said.
A joint statement by the governors of California, Oregon and Washington condemned Kennedy’s dismissal of the vaccine advisors as “deeply troubling for the health of the nation” and defended the fired vaccine advisors as having been “carefully screened for major conflicts of interest.”
“We have grave concerns about the integrity and transparency of upcoming federal vaccine recommendations and will continue to collaborate to ensure that science and sound medicine prevail to prevent any loss of life,” Gov. Gavin Newsom said in a statement Thursday.
Traditionally, the advisory committee’s recommendations on who should get vaccinated were adopted by the director of the CDC.
“It was one of the most depressing weeks in American health … a dark period for everyone right now, and demoralizing,” said Chin-Hong, of UC San Francisco. “It’s very destabilizing.”
The American Academy of Pediatrics called the purge of the vaccine advisors “an escalating effort by the administration to silence independent medical expertise and stoke distrust in lifesaving vaccines.” Kennedy’s handpicked replacements include people known for their criticism of vaccines, the Associated Press reported.
The mass firing “likely puts vaccine access and insurance coverage at serious risk,” the L.A. County Department of Public Health said in a statement. “It corrodes trust in the recommended schedule for vaccines, not only by the public, but by medical providers who rely on the ACIP for science-based, apolitical guidance.”
The departments of public health for California, Oregon and Washington said they “continue to recommend all individuals age 6 months and older should have access and the choice to receive currently authorized COVID-19 vaccines, with an emphasis on protecting higher risk individuals, such as infants and toddlers, pregnant individuals, and others with risks for serious disease.”
The L.A. County Department of Public Health said in a statement that, “at this time in Los Angeles County, current vaccine recommendations for persons aged 6 months and older to receive the COVID-19 vaccine remain in effect and insurance coverage for COVID-19 vaccines is still in place.”
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