Is your body good?Can you live long?Try these healthy self -testing methods!

Is your body good? Can you live long? It is a topic that many people care about.

You can try these actions, and the probability of longevity can be greatly increased!

Action 1: Closing the eyes of golden chicken for 10 seconds

In June 2022, a study from the University of East Finland, the University of Sydney University of Health Sciences, and the School of Medicine and Health of Medical and Health of Medical and Health of Medical and Health of Medical and Health of Medical and Health of the University of Sydney Medical University were released in the "British Sports Medical Journal". The study analyzed the 1702 residents aged 51 to 75 and found that about 1/5 people could not stand for 10 seconds. During the 7 -year follow -up, 7%of people died, 32%of them died of cancer, 30%of those who died of cardiovascular disease, 9%of the dying of respiratory diseases, died of new crown pneumonia There are 7%. ①

Studies have found that about 1/5 people cannot stand for 10 seconds in one leg. The older the age, the higher the percentage that cannot be completed.

51 ~ 55 -year -old people, 5%cannot stand for 10 seconds with one leg

56 ~ 60 -year -old people, 8%cannot stand for 10 seconds with one leg

61 ~ 65 years old, 18%cannot stand for 10 seconds with one leg

66 ~ 70 -year -old, 37%cannot stand for 10 seconds with one leg

71 ~ 75 -year -old, 54%cannot stand for 10 seconds with one leg

Older 71 ~ 75 -year -olds, can not stand for 10 seconds in one leg

The results of the study also found that the mortality rate of the people who could not complete the single leg standing for 10 seconds 7 years ago reached 17.5%, and the mortality rate of the people who could complete the action was only 4.5%;

In addition, people who cannot stand for 10 seconds of legs will increase the incidence of multiple diseases, such as hypertension, obesity, abnormal blood lipids, diabetes, and cardiovascular disease. After considering other possible factors, researchers found that people who could not stand for 10 seconds would increase the risk of death in the next ten years. ①

In other words, if you are older, if you stand for 10 seconds with one leg, the probability of longevity will be high in the future!

Action 2: 5 kg heavy objects to go and test power

The 2018 "Daily Mail" reported a study from the University of Michigan. Studies have found that the part that the human body needs to maintain strength is both hands. The grip is the key indicator of a person's overall force, and the human grip will shrink with age. In this regard, the research team of the University of Michigan analyzed the grip of more than 8,300 men and women. The results showed that 46%of participants were "muscle weak". Researchers said, "Putting force exercise as a part of daily care will make muscles exercise as soon as possible, which can extend life and improve their motivation." ②

Dong Peng, chief physician of the Department of Cardiovascular Department of Aviation General Hospital, said in an interview with a Health Times in 2015 that a person's grip can reflect the quality of the heart to a certain extent. ③

If you want to accurately measure your grip, you can use a special grip meter to measure the specific value. Generally speaking, men around 40 are qualified for 43 ~ 50 kg, and women are qualified between 27 and 31 kg. ③

If your daily test power is tested, you can try "5 kg heavy objects to go and test power": an adult manipulates about 5 kg of objects (such as a bag of 5 kg of rice). It feels weak to walk 100 meters, indicating that the grip is not enough and needs to be improved. ④

Test 3: Use a ruler to measure the eye and hand response

Among the many factors that affect life, the reaction is rarely mentioned. In 2014, a new study from the Department of Popular Disease and Public Health of the University of London, England, found that people who responded quickly had a longer life, and the risk of slow people who responded to their early deaths could increase.

"Eyes and hand reaction time" can judge a person's response ability and the coordination of the eye and hand. The time for people to respond is the best longevity indicator, the reaction time is the standard for measuring intelligence, and intelligence is the indicator of the human body's "system integrity". ⑤

Eye and hand reaction test method: One person holds the ruler, vertical, zero scale facing down, and suddenly let go, the other person to grab the ruler, if the scaled scale is about 5 cm, it means that the response is relatively fast. slow.

Test 4: 6 -minute walk measurement of cardiopulmonary function

Cardiopulmonary function affects the length and quality of life! In 2022, the American Cardiology Society magazine published an analysis of more than 750,000 people and found that cardiopulmonary is not good, which is more dangerous than any traditional cardiovascular disease risk factors. Studies have found that men and women with good cardiopulmonary and lungs live 6.0 years and 6.7 years respectively than those with the worst capacity of cardiopulmonary. After the age of 30, the cardiopulmonary capacity decreases by 1%per year. However, if you maintain a higher level of activity, the decline in age will be reduced by half. ⑥

Li Wen, chief physician of the Department of Respiratory Medicine of the Second Affiliated Hospital of Zhejiang University Medical College, pointed out in the Health Times in November 2016 that there is a "6 -minute walking test" in daily life, which can measure his cardiopulmonary function. ⑦

Specific test method: walk as fast as possible in the flat ground as fast as possible, measure the walking distance, less than 300 meters is level 1, 300 ~ 374.9 meters is level 2, 375 ~ 449.5 meters are level 3, and more than 450 meters are level 4. The lower the level, the worse the lung function is, reaching level 3 and level 4, indicating that the cardiopulmonary function is close or has reached normal.

Test 5: Climbing the stairs self -test cardiac function

The heart beating constantly, continuing life. Good cardiopulmonary function is the "cornerstone" of healthy and longevity. The heart also has a "shelf life" with age, and the heart of the human body will gradually "aging". The function of the heart is to supply the blood of the whole body. In a quiet state, the heart jumps about 70 times per minute, and the blood of 70 ml of blood is pumped about 5 liters per minute. As a result, it is conceivable that a person’s heart pump blood for a lifetime is very large. Essence

Therefore, it is important to understand the function of your heart. Ji Xiaolong, chief physician of the Department of Medicine, the Third Medical Center of the General Hospital of the PLA, introduced in his book "Self -Test Wisdom from head to toe", and everyone can feel the self -testing function level through self -conscious self -test.

Specific test method: The easiest way to understand the problem of heart function is to climb the stairs or do you feel panicked. Heart panic is caused by the heartbeat too fast, too slow, or unrealistic rhythm. Therefore, according to the subjective symptoms of the human body under different degrees of activity, divide the heart function into four levels, and you can make a judgment on the heart function:

Level first: All activities are not restricted and asymptomatic.

The second level: can be competent for general light physical activity, but the heavier physical activity can cause heartbroken symptoms such as palpitations and shortness of breath.

Level 3: There is no discomfort during rest, but when doing general light activity, there is a performance of mental insufficiency.

Level 4: There are symptoms for any activity. Even when you rest in bed, you have symptoms of insufficiency, such as palpitations, difficulty breathing, and unable to lie down.

This article is comprehensive:

①Claudio Gil Araujo，et al， Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals， British Journal of Sports Medicine (2022). DOI：10.1136/bjsports-2021-105360

②2018-08-27 Daily Mail "Research Discovery Exercise Muscle Help Longevity"

③2015-05-25 Health Times "Hearts and Whether Testing Power"

④2010-05-06 Health Times "Self-Test" Physical Degeneration "at home"

⑤2013-03-18 Health Times "Reaction Fast and Slow Prediction Life"

⑥Carl J. Lavie. Fit is it for longevity across population.

⑦2016-11-29 Health Times "6 minutes to test lung function"

⑧ "Self -treatment wisdom from head to toe" (Ji Xiaolong), 2013 Guangdong Technology Publishing House

Source: Health Times https://mp.weixin.qq.com/s/hobthztfjkmmdezuh3k0vq

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