Six methods of self-testing aging index
Everyone doesn’t want to be “premature, but the busy life makes us have no time to exercise.”
Over time, climb the three-story stairs and pant. If you don’t take a few steps, you will be tired. If these situations occur, you need to be vigilant, and aging is approaching you.
If you want to know what your current physical fitness is, try these 6 actions and give your body a quality check in one minute.
Upper limb strength: push-ups.
Push-ups require the body to remain straight, leaving the back muscles, abdominal muscles, and leg muscles tense.
Li Xiangru said that push-ups can reflect the strength of a person’s upper limbs and detect the strength of the overall strength.
A standard push-up, keep the body from the top to the foot into a straight line, and placed in the up and down position, the two hands are slightly wider than the vertical.
Young people should complete the movement according to the standard requirements. Old people over 60 years old should not do ground push-ups. Supportive semi-pushing support can be used, that is, supporting the wall or table and chair.
It is not recommended to do push-ups when you are over 70 years old.
Evaluation of results: In general, 20?
30-year-old adult male can complete 17 in 1 minute?
29, women do 12?
22, indicating that the physical fitness is basically qualified; if you can do 30 or so, it means that the body is strong; if it is possible, 17 or feel painful fatigue, it means that the upper limb strength is seriously reduced.
45-year-old male completed 13 minutes in 1 minute?
24, women do 10?
59-year-old male doing 11?
20, female sitting 8?
20, can be regarded as up to standard.
Some people do not hold together or bend their legs when doing push-ups, indicating poor strength of the abdominal muscles or the back muscles.
Li Xiangru suggested that young people do 2 per day?
3 groups of push-ups, perseverance, can maintain and enhance the strength of the upper limbs.
Lower limb strength: balance the lower jaw.
The squat exercise is the “observation point” of the lower limb strength, which can detect the strength of the hip joint, the knee joint, the gluteus maximus and the like.
The squat movement is simple and easy, you can watch TV, brush your teeth, and read books.
Young people can straighten their feet straight, spread their hands and shoulder width, slowly bend and tilt until the thighs are parallel to the ground, and then slowly return to the original position.
Middle-aged people over the age of 50 can use half a squat, so that the thigh and the ground are 100?
120 degree angle.
Old people over the age of 60 can sit in a chair for testing.
Evaluation of results: within one minute, 20?
35-year-old male completed 20?
30 times, female 15?
25 times, indicating that the lower limbs are excellent.
30?45-year-old male completed 15?
20, female 12?
18, indicating the health of the lower limbs.
After the age of 50, the above amount can be completed after half a squatting, indicating that the body is basically qualified.
In the absence of support or support, if the elderly over 60 can squat back and forth on the chair?
10 times, indicating that the leg strength is reversed.
If you don’t come down, it means you are old; if you can get down and get up quickly, you can do it many times, indicating that you are still young.
I suggest everyone do 2 every day?
Three groups of squat exercises, 30 in each group, are good for strengthening leg strength.
Vitality: Grip strength.
The ancients used the “hands without the power of the chicken” to describe the weak scholars, and the strength of the hand can indeed reflect the physical quality of a person.
Li Xiangru said that grip strength is a symbol of vitality.
The British medical journal Lancet has published a report that people with insufficient grip are more likely to have heart disease or stroke.
We can buy a small grip to test at home, observe the grip index, and calculate the grip strength according to the formula: grip strength index = grip strength (kg) / weight (kg) × 100.
Evaluation of results: 20?
The average grip strength of a 35-year-old male should reach 30?
45 kg, women should be 20?
30 kg, arm strength and strong hand strength can reach more than 70 kg.
50-year-old male should have a grip of 20?
40 kg, female 16?
The study found that for every 1 kg of grip strength, the risk of death was reduced by 3%.
Middle-aged and older people need to pay more attention to the enhanced grip training. If the strength is not enough, you can hold the walnut or the health ball and gradually increase the load.
Li Xiangru said that the grip training time is long, and you will find that work efficiency has also improved.
Cardiopulmonary function: walking speed.
The University of Pittsburgh study found that walking speed is the “forecaster” of longevity, and the elderly who walk faster than the slower walking.
Li Xiangru also pointed out that the risk of death is reduced by three times and the cardiovascular system is better.
But beware, fast walking is not a runaway, and the heart rate should be kept within the normal range.
Evaluation of results: within 1 minute, 75 cm per step is the standard, 25?
The number of steps for a 35-year-old adult should be 90?
120 steps, 36?
50 years old, 60?
The 70-year-old population can be reduced by about 10 steps in turn.
In fact, people who walk fast, heart, muscle, bones and other functions are stronger than ordinary people, balance, coordination ability is better, resistance to disease and prevention of accidents is better; if walking slowAnd the heart rate changes greatly, which means that the body function is reduced and the aging is accelerated.
Therefore, people usually need to move more and consciously speed up.
Balance: Close your eyes before you go.
The older a person is, the faster the balance is reduced, and the crutches are forced.
When closing a single limb, the person only relies on the balanced movement of the vestibular organs of the brain and the coordinated movement of the whole body muscles to maintain the center of gravity.
This action can measure the strength of balance and general condition.
Li Xiangru said that the tip of one foot can effectively exercise the coordination of the brain, and daily persistence can effectively prevent Alzheimer’s disease.
Evaluation of results: 20?
A 35-year-old young man, with his eyes closed for more than 1 minute, does not faint, indicating that the balance is normal.
If you can’t stand for 1 minute, you need to strengthen your exercise.
36?50-year-old person, the closing time should reach 40?
70 seconds; 50?
60-year-olds should stay for about 30 seconds.
If a person of sixty or seventy years old can hold on for 1 minute, the balance is very “young.”
It is recommended that middle-aged and elderly people do this with an extra foot and then slowly close their eyes. Older people should lean against the wall or hold things.
Flexibility: Bend your hands and touch the ground.
The human body structure has a very high softness, and regular activities and stretching can enhance flexibility, but often “become” when not moving.
Bending your hands and touching the ground can exercise your waist and abdomen muscles, and stretch your hip muscles and ligaments that are rarely active.
When doing the action, pay attention to the legs upright, the waist bent down, the arms and head drooping, hanging in the air, try to touch the ground with both hands, if you can’t do it, don’t force it.
Evaluation of results: 20?
A 35-year-old person must touch at least the ground with his hands. The person with strong body flexibility can even hold his legs and put his face on the calf. 36?
A 50-year-old person must at least touch the joints; people over the age of 50 must touch at least the calf position.
Usually, women are softer than men.
Bend over the psoas muscles, exercise at the elbows and knees, stretch the muscles and stretch the hamstrings.
Flexibility reflects the softness of the body. The better the softness, the stronger the physical and vitality. The harder it is, the faster the aging is.
To improve the muscles of the abdomen and legs and the muscles of the waist and abdomen, you can practice this action 3 times a day, 3 groups each time, 2 consecutive times?
3 months can improve body softness.
Through these simple tests, you don’t have to go to the hospital to have a preliminary understanding of your physical condition.
Li Xiangru said that although these six actions are simple, they are difficult to adhere to.
If we can practice from the youth in our 20s, until the age of sixty or seventy, we can make our lives full of vitality.
Li Xiangru finally reminded that although these tests have certain supplements, they cannot completely replace the comprehensive testing of specialized institutions. If you want to know more about your physical condition, you should go to a medical institution for a comprehensive inspection.