A new UK study shows that in the 10 years before death, people will use weakening their athletic ability as a signal to warn us. Most people regard it as natural aging, think it is inevitable and ignore it.
For example, people who are also 65 years old, some people climb stairs, run, kick shuttlecock, and swim are almost effortless, while others are not only very difficult, but they can't even complete it.
Since when did you feel that your athletic ability is getting worse and worse? Teach you 3 ways to self-test strength!
3 methods, self-test the strength of exercise
First test your exercise abilities through three methods:
01. Test one: 30 seconds "Sitting" test
[Method] Under the conditions of anti-slip on the ground and sufficient light, hold your shoulders with your hands crossed, do not rely on the strength of the upper limbs, but only rely on the lower limbs, stand up from the chair and sit down continuously, record the number of sitting times completed in 30 seconds.
[Examination Standard] The sitting test mainly examines the muscle strength of the lower limbs, and the speed of completion reflects the strength of the lower limbs. The number of completed 30 seconds is less than 25, indicating lower limb muscle decline.
02. Test 2: 3 meters back and forth
[Method] Sit on a chair under conditions of anti-slip floor and sufficient light. Stand up from the chair, walk to the 3-meter boundary at normal speed and turn back to the starting point.
[Inspection Standard] 3-meter rewinding is an indicator that reflects the function of the muscles in the body. From standing, walking to turning, a series of movements reflect the function and balance of the muscles in the body. The intact time is within 12 seconds, and the muscle content is proven to be qualified.
03. Test 3: Grab test
[Method] Keep standing, use a spring-type grip, extend the elbow to measure the grip force of the main hand twice, and select the maximum reading.
[Inspection indicators] The movements such as lifting, pulling, pulling, twisting, and grabbing are all related to our grip strength. It can reflect the strength level of the upper limbs and affect the balance of strength throughout the body.
According to the national physical fitness test standards, if the grip strength does not meet the following standards, it can be judged that the exercise function is poor.
Xiaofeng Emma: If all three tests are qualified, it not only means that your upper and lower limbs have good muscle strength, but also the whole body's muscle strength is also qualified, and your overall exercise ability is very good. Of course, life expectancy after the age of 65 is much higher than that of peers!
65, exercise ability and lifespan are closely related to
Why is exercise ability and lifespan after 65?
In fact, usually women start around 50 years old and men start around 60 years old, and aging will accelerate. First of all, aging is the motor function, then the loss of life ability, and finally the loss of physical function. A study published in the "British Medical Journal " showed that the worse the exercise ability after the age of 65, the higher the risk of death, and there will be signs of decline in exercise ability starting from 10 years before death.
Researchers asked the participants to undergo three exercise function assessments between 2007 and 2016, including walking speed, sitting ability, grip strength, and self-testing of the difficulty of daily activities, such as dressing, using the toilet, cooking and buying groceries.
results show that walking speed, sitting ability, and grip strength will increase the risk of death by 22%, 14%, and 15%, respectively, and difficulty in daily activities will increase the risk of death by 30%. Moreover, as we age, this association becomes stronger and stronger.
Further analysis of deceased participants showed that
had poor standing ability in 10 years before death;
had poor self-reported poor motor function in 7 years before death;
had more difficult daily activities in 4 years before death.
researchers concluded that there are four indicators closely related to aging, namely sitting and standing, walking speed, grip strength and daily movement ability. The basis for our test at the beginning also comes from this.
For agenda activities, if the elderly are even restricted in daily activities such as dressing, cooking and buying groceries, it means that aging is intensifying and muscles are decreasing.
Xiaofeng Emma: But hope is also there: If you start a plan to slow down aging before entering the old age stage and improve your exercise ability in a targeted manner, the risk of death within 10 years after the age of 65 will be greatly reduced.
Don’t wait for 65 years old! Improve your athletic ability and insist on doing this on a daily basis!
In order to avoid the rapid decline in exercise ability, it is recommended to exercise your exercise ability from the age of 30. For the indicators of exercise ability evaluation, three exercise methods that can be persisted for a long time and have effect:
01. 5 Aerobic exercise: brisk walking
Walking speed is closely related to aging.
A study published in the Journal of Mayo Clinic in the UK in 2019 by Leicester Biomedical Research Center in the UK reminds that people who walk fast live longer than people who walk slowly, and they can live about 15 to 20 years more. quick walk , which can mobilize most muscle groups in the body to participate!
• Compared with people who walk fast, people who walk slowly have poor lungs, teeth, and immune systems, poor grip and balance, and poor hand-eye coordination;
• People who walk slowly have a more likely brain to age and their cognitive ability declines faster;
• People who walk slowly have aged more "face age" and look older.
[Speed speed suggestions for fast walking and longevity]: walks a distance of 1 kilometer in 12 minutes. This speed can be called fast walking, because this speed can effectively enhance the heart and lung function.
[Intuitive manifestation of fast walking meeting standards]
• Sweat slightly during quick walks
• Speed reaches the heart rate increases by more than ten times per minute
•• I feel a little tired, and I won’t feel tired when I wake up the next day.
If you want to get a more standard fast walking posture, how to add hand movements, major weight loss and lower blood sugar, please reply to the keywords [Quick Walk] Get
02. Resistance exercise: Weight-bearing squat
Effective exercise that can really increase muscle content is called resistance exercise. Muscle synthesis can only be accelerated under "stress stimulation". Therefore, if you store muscles to prevent osteoporosis and , you must carry out resistance exercises, especially lower limb resistance exercises. However, for the elderly, the difficulty and requirements of equipment exercise are too high, and muscle exercises can be fully integrated into daily life.
Harvard 30 years of research shows that insisting on moderate-intensity exercise every week, such as weightlifting, can live longer and reduce mortality!
Young people can choose to carry weight squats, but the elderly may not be easy to stick to. Xiaofeng Emma recommends that you can choose the following two methods:
[Lower limb resistance exercise: pedaling fitness device]
The resistance exercise method for lower limb resistance exercise, you can choose the pedaling fitness device in the community. Keep the activity for 15 to 20 minutes every day. However, it should be noted that people with bone and joint diseases or knee pain are not suitable for pedaling exercises.
[Full body resistance movement: straight arm support alternately lifting hands (16-20 times)]
[Estimate Action]:
1) Bend over, place your arms below your shoulders to support your body, place the dumbbell behind one hand, elbows slightly bent, back straight, core tighten, and legs spread apart as wide as the shoulders and straighten back;
2) Keep your body stable, keep your back straight, keep one arm supporting the ground, and lift the dumbbell to the side of the moving hand, and then lift the dumbbell to the side of the moving hand. The back palm touches the ground and completes the other side of the movement;
3) The entire movement process should keep the back straight, keep the body stable and not shake, and maintain a uniform rhythm
03. strength training, grip training
Research has proved that those who use grips to practice grip exercise (3 times a week, each time for 15 minutes), systolic blood pressure can reduce 10%. Therefore, elderly people with hypertension may wish to buy a grip exercise.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-