Source: [Health Times]
Health Times
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Is your health good? Can you live long? It is a topic that many people are concerned about.
You can try these actions. Those who can do it will have a great chance of longevity!
Action 1: Closed eyes and golden rooster independent for 10 seconds
In June 2022, a study from University of Eastern Finland, the University of Sydney School of Health Sciences and the School of Medicine and Health in Sydney School of Medicine was published in the British Journal of Sports Medicine. The study analyzed 1,702 residents aged 51 to 75 and found that about one-fifth of people could not stand on one leg for 10 seconds. During the 7-year follow-up period, 7% died, including 32% of whom died of cancer, 30% of whom died of cardiovascular disease, 9% of whom died of respiratory disease, and 7% of whom died of COVID-19. ①
Research has found that about 1/5 of people cannot stand on one leg for 10 seconds. The older you are, the higher the proportion of people who cannot complete it.
51~55 years old, 5% cannot stand on one leg for 10 seconds
56~60 years old, 8% cannot stand on one leg for 10 seconds
61~65 years old, 18% cannot stand on one leg for 10 seconds
66~70 years old, 37% cannot stand on one leg for 10 seconds
71~75 years old, 54% cannot stand on one leg for 10 seconds
More than half of the elderly 71~75 years old, 51~75 years old, 54% cannot stand on one leg for 10 seconds
More than half of the elderly 71~75 years old, 71~75 years old, 54% cannot stand on one leg for 10 seconds
More than half of the elderly 71~75 years old, 71~75 years old, 54% cannot stand on one leg for 10 seconds
More than half of the elderly 71~75 years old , ,
cannot stand on one leg for 10 seconds. The research results also found that the mortality rate of people who could not stand on one leg for 10 seconds 7 years ago was higher, reaching 17.5%, while the mortality rate of people who could complete this action was only 4.5%;
In addition, people who could not stand on one leg for 10 seconds will increase the incidence of various diseases, such as hypertension , obesity, dyslipidemia , diabetes , combined with cardiovascular disease, etc. After considering other possible factors, the researchers found that people who were unable to stand on one leg for 10 seconds increased the risk of all-cause death in the next decade. ①
In other words, if an older person stands on one leg for 10 seconds, the probability of longevity in the future is very high!
Action 2: 5 kg weight walking to measure grip strength
2018 " Daily Mail " reported a study by the University of Michigan in the United States. Research has found that the most important part of the human body needs to maintain strength is the hands. Grip strength is a key indicator for measuring a person's overall strength, and a person's grip strength will shrink with age. In this regard, the research team at the University of Michigan specifically analyzed and studied the grip strength of more than 8,300 men and women. The results showed that 46% of the participants were "weak in muscles". Researchers said, "Preferring grip strength exercise as part of daily care will exercise muscles as soon as possible, which can extend lifespan and improve mobility." ②
Dong Peng, chief physician of the Department of Cardiovascular Medicine of Aviation General Hospital, said in an interview with Health Times in 2015 that a person's grip strength can reflect the quality of heart level to a certain extent. ③
If you want to accurately measure your grip strength, you can use a special grip force meter to measure the specific value. Generally speaking, it is qualified for men around 40 years old to have a grip strength of 43~50 kg, and for women to have a grip strength between 27~31 kg. ③
If you test your grip strength on a daily basis, you can try "5 kg weight object to measure grip strength" : An adult carries an object weighing about 5 kg (such as a bag of 5 kg rice) and walks with him to see how long he can walk. If you feel bored after walking 100 meters, it means that the grip strength is not enough and needs to be improved. ④
Test 3: Use a ruler to measure the eye and hand reaction
Among the many factors that affect lifespan, the reaction force is rarely mentioned. In 2014, a new study from the Department of Epidemiology and Public Health in the University College London UK found that people who responded quickly lived longer and those who responded slowly may have an increased risk of premature death.
"Eye-hand reaction time" can judge a person's reaction ability and eye-hand coordination. The time when a person reacts is the best indicator of longevity. The reaction time is the standard for measuring intelligence, and intelligence is also the indicator of the "system integrity" of the human body.⑤
Eye-hand reaction test method: One person holds a ruler, vertically, with zero scale facing down, suddenly let go, and the other person grabs the ruler. If the scale you grasp is about 5 cm, it means that the reaction is faster, and if it exceeds 20 cm, the reaction is slower.
Test 4: 6-minute walk to test cardiopulmonary function
Cardiac and lung function affects the length and quality of life! In 2022, the Journal of the American Academy of Cardiology published an analysis of more than 750,000 people and found that poor cardiopulmonary fitness is more dangerous than any traditional cardiovascular risk factor. The study found that men and women with good cardiopulmonary fitness live 6.0 years and 6.7 years more than those with the worst cardiopulmonary fitness, respectively. After the age of 30, cardiopulmonary fitness decreases by 1% per year. However, if the activity level is maintained, the age-related decline will be reduced by half. ⑥
, Chief Physician of the Department of Respiratory Medicine, Second Affiliated Hospital of Zhejiang University School of Medicine, Li Wen, published an article in the Health Times in November 2016, pointing out that there is a "6-minute walk test" in daily life, which can be a preliminary test of your heart and lung function. ⑦
Specific test method: walks as fast as possible on the flat ground for 6 minutes, measure the walking distance, less than 300 meters is level 1, 300~374.9 meters is level 2, 375~449.5 meters is level 3, and more than 450 meters is level 4. The lower the level indicates the worse the lung function. If you reach level 3 and level 4, it indicates that your cardiopulmonary function is close or has reached normal.
Health Times Figure
Test 5: Climbing stairs and self-testing of heart function
The heart keeps beating, continuing life. Good cardiopulmonary function is the "cornerstone" of health and longevity. The heart also has a "shelf life". As we grow older, the human heart will gradually "aging".
The function of the heart is to supply blood throughout the body. When a person is in a quiet state, his heart beats about 70 times a minute, and he pumps 70 ml of blood each time, and he pumps about 5 liters of blood per minute. After calculation, it can be imagined that a person's heart pumps very much blood throughout his life.
Therefore, it is very important to understand the functions of your heart. Ji Xiaolong, former chief physician of the Department of Pathology of the Third Medical Center of the General Hospital of the People's Liberation Army, introduced in his book "Self-Healing Wisdom from Head to Toe" that everyone can self-test the level of heart function through self-sensation. ⑧
Specific test methods: The easiest way to understand whether there are any problems with your heart function is to climb stairs or climb a mountain to feel panic. Palpitations are caused by rapid, slow or irregular heartbeat. Therefore, according to the subjective symptoms generated by the human body under different degrees of activity, the heart function is divided into four levels, and one can make a judgment on the heart function:
Level 1: All activities are not restricted and asymptomatic.
Level 2: Can be competent for general light physical activities, but heavier physical activities can cause cardiac insufficiency such as palpitations and shortness of breath.
Level 3: No discomfort during rest, but during general light activities, there are symptoms of cardiac insufficiency.
Level 4: Any activity has symptoms, and even when you are in bed, you may also have symptoms of cardiac insufficiency, such as palpitations, difficulty breathing, and inability to lie flat.
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This article is summarized from:
①Claudio Gil Araujo, et al, Successful 10-second one-legged Stance performance predictions survive in middle-aged and older individuals, British Journal of Sports Medicine (2022). DOI: 10.1136/bjsports-2021-105360
②2018-08-27 Daily Mail "Research finds muscle training to help longevity"
③2015-05-25 Health Times "Whether the heart is good or not test the grip strength"
④2010-05-06 Health Times "Self-testing "physical degeneration" at home"
⑤2013-03-18 Health Times "Response Fast and Slow Predicting Lifespan"
⑥Carl J. Lavie. Fit Is It for Longevity Across Populations. J Am Coll Cardiol, 2022, 80 (6) 610–612.
⑦2016-11-29 Health Times "6-minute quick walk to test lung function"
⑧ "Self-Healing Wisdom from Head to Toe" (written by Ji Xiaolong), 2013 Guangdong Science and Technology Press
Editor: Lu Yang
Reviewer: Yang Xiaoming
This article comes from [Health Times] and only represents the author's views. National Party Media Information Public Platform provides information release and dissemination services.
ID: jrtt
