2024-01-13 07:01:51
Measuring sitting and getting up, walking speed, measuring time to climb stairs, etc.
Entered 2024.01.13 16:00 Views 2,150 Entered 2024.01.13 16:00 Modified 2024.01.13 16:12 Views 2,150
Those who scored lowest, able to hold an average of less than two seconds on one foot, were three times more likely to die within the next 13 years than those who might 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 first before implementing your exercise plan. It is knowing the exact state of your body. The British daily 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.
Sitting on the floor and getting up without assistance
Sit with your butt on the floor and then stand up without touching your hands or knees to the floor.
According to a study published in the European Journal of Preventive Cardiology in 2012, middle-aged (age 50 or older) and elderly (age 75 or older) who stand or sit with their hands and knees on the floor have a higher 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 is also very important because it measures the strength of the body’s largest muscles in the core and thighs. Muscle strength is closely related to longevity, because muscles decrease with age. Muscles don’t just make you physically stronger; they help control important body functions.
get up from sitting on a chair
Sit on 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 you to fully stand up and sit back down on the chair 10 times.
This test measures the strength of major muscles and is widely used by doctors to assess strength and overall health. A healthy, able-bodied man over the age of 55 should be able to complete the test within 18 seconds, and a healthy, able-bodied woman of the same age should be able to complete the test within 19 seconds. Men aged 35 to 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 gait. 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 walked faster than average for their age had 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 speeds slower than 0.6 meters per second may increase the risk of premature death because they may reflect damaged 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 slower.
Measure the number of push-ups
Do a standard push-up by keeping your arms straight and your legs in line with your back, then bending your elbows to lower your chest and push back up.
According to a study published in JAMA Network Open in 2019, the risk of death from cardiovascular disease decreased in middle-aged men as they did more push-ups in a row. If you do less than 10 push-ups, your risk of developing heart disease is higher than average. Every time you do 10 more pushups, your risk of cardiovascular disease decreases. If you can do more than 40 pushups at once, your risk of cardiovascular disease decreases by 97%.
Research from the University of South Wales 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 gauge whether your handshake is bone-crushingly strong, average, or weak.
Or, test your grip strength by hanging on 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, your risk of early death may 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, according to a 2021 study by the University of Manchester, healthy middle-aged people with strong grip performance performed better on tests of memory, reasoning, and agility.
Measure the time it takes to climb 60 stairs
Measure the time it takes to climb 60 stairs.
A study published at the 2020 European Society of Cardiology conference found that middle-aged people who climb 60 stairs in less than one minute have stronger heart health and lower risk of death over the next 10 years. Conversely, if it takes more than 1 minute and 30 seconds, your risk of death increases by 30% over 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 movement three times and use the average time as your score.
According to the British Journal of Sports Medicine, people who scored lowest, able to hold an average of less than 2 seconds, were three times more likely to die within the next 13 years than those who might hold 10 seconds or more.
According to a study at the University of Tsukuba in Japan, people who performed better on this test had stronger hippocampi. The hippocampus is a brain area associated with memory, but it also plays an important role in balance.
Reporter Park Joo-hyeon
sabina@kormedi.com
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