Measure sitting and standing, walking speed, measure the time needed to climb stairs, etc.
Posted on 01.13.2024 at 4.00pm Views 1,218 Posted on 01.13.2024 at 4.00pm Modified 01.13.2024 4.12pm Views 1,218
People who scored the lowest, meaning they could hold an average of less than 2 seconds on one leg, were three times more likely to die within the next 13 years than those who could hold an average of 10 seconds. or more. [사진=게티이미지뱅크]As the new year begins, many people decide to exercise. There are things you need to do before implementing your exercise plan. It’s knowing the exact state of your body. The British newspaper “Daily Mail” introduced seven ways to check your health and longevity potential through basic strength and agility tests designed by doctors around the world.
Sit on the floor and stand up without assistance
Sit with your butt on the floor and then stand up without touching the floor with your hands or knees.
According to a study published in the European Journal of Preventive Cardiology in 2012, middle-aged (50 years or older) and older people (75 years or older) who stand or sit with their hands and knees on the floor run a greater risk of death than those who do not. The odds of dying within 6 years were almost 7 times higher.
This test evaluates flexibility, balance and motor coordination, but it is also very important because it measures the strength of the largest muscles in the body, those of the core and thighs. Muscle strength is closely related to longevity, because muscles decline with age. Muscles don’t just make you physically stronger; they help control important body functions.
get up from the chair
Sit in a dining chair with a straight back and no armrests, cross your arms and hold the opposite shoulder with both hands. With your feet flat on the floor and your back straight, place your arms across your chest and measure the time it takes to fully stand and sit in the chair 10 times.
This test measures the strength of major muscles and is widely used by doctors to evaluate overall strength and health. A healthy, able-bodied man over the age of 55 should be able to complete the test within 18 seconds, while a healthy, able-bodied woman of the same age should be able to complete the test within 19 seconds. Men between the ages of 35 and 55 must finish within 13 seconds and women must complete within 15 seconds.
Check your walking speed
Measure the time it takes to walk 6 meters at your usual pace. Divide this time by 6 to find your walking speed per second.
A 2011 study published in the Journal of the American Medical Association found that people who walk faster than average for their age have a longer life expectancy.
If you are over 60, your average speed should be around 0.8 meters per second. If you walk faster than 1 meter per second, you can live much longer than the average lifespan. Walking at speeds less than 0.6 meters per second may increase the risk of premature death because it may reflect damage to body systems.
A brisk walk can indicate particularly strong heart health. A study published in the British Journal of Sports Medicine in 2019 found that people who walked faster than average had a 53% lower risk of cardiovascular disease in their 60s and older than those who walked more slowly.
Measure the number of push-ups
Perform a standard push-up by keeping your arms straight and legs in line with your back, then bending your elbows to lower your chest and push it up.
According to a study published in JAMA Network Open in 2019, the risk of death from cardiovascular disease decreased in middle-aged men who did more push-ups in a row. If you do fewer than 10 push-ups, your risk of developing heart disease is higher than average. Every time you do 10 more push-ups, your risk of cardiovascular disease decreases. If you can do more than 40 push-ups at once, your risk of cardiovascular disease decreases by 97%.
Research from the University of South Wales has found that doing push-ups stimulates the release of BDNF, a chemical that promotes the growth of new brain cells and may help prevent dementia.
Test your grip strength
Ask a friend to rate whether your handshake is terribly strong, medium, or weak.
Or test your grip strength by hanging from a pull-up bar for as long as possible. A reasonable goal is 60 seconds for men and 30 seconds for women. According to a study published in the British Medical Journal (BMJ) in 2018, if you do not exceed 30 seconds for men and 15 seconds for women, the risk of premature death could increase.
A 2016 study from University College London found that people with weak grip strength had a higher-than-average rate of premature death from all causes. Additionally, healthy middle-aged people with excellent grasping performance performed better on tests of memory, reasoning and agility, according to a 2021 study from the University of Manchester.
Measure the time it takes to climb 60 steps
Measure the time it takes to climb 60 steps.
A study published at the 2020 European Society of Cardiology conference found that middle-aged people who climb 60 steps in less than a minute have stronger heart health and a lower risk of death over the next 10 years. Conversely, if it takes more than 1 minute and 30 seconds, the risk of death increases by 30% in the next 10 years.
balance on one leg
Take off your shoes and socks, place the front of one foot on the back of the other lower leg, keep your arms at your sides and look straight ahead. Measure how long you can stand. Try this move three times and use the average time as your score.
According to the British Journal of Sports Medicine, people who scored the lowest, meaning they could hold an average of less than 2 seconds, were three times more likely to die within the next 13 years than those who could hold 10 seconds. seconds or more.
According to a study from the University of Tsukuba in Japan, people who performed better on this test had stronger hippocampi. The hippocampus is an area of the brain associated with memory, but it also plays an important role in balance.
Journalist Park Joo-hyeon
sabina@kormedi.com
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