recently, experts and scholars synthesized the research results of scientists from many countries and summarized five simple methods for the elderly to measure their physical age by themselves.
standing on one foot to see the degree of aging:
this is a simple self-test method proposed by Professor Yamada of Kyoto Prefectural Medical University Based on more than 30 years of research on human tissue. The old man hung his hands close to his sides, closed his eyes, stood on one foot, and recorded the length of time he could maintain such a position. If the time is greater than 8.4 seconds, the physical age of men is less than 50 years old and that of women is less than 60 years old; If it is within 7.4 seconds to 8.4 seconds, it means that the physical age of men is 50-59 years old and that of women is 60-69 years old; If it is between 5.8 seconds and 7.4 seconds, the physical age of men is 60-69 years and that of women is 70-79 years. If the body age is greater than the actual age, it indicates that the aging degree is too fast, and attention should be paid to the body.
waist hip ratio to see cardiovascular disease:
when standing, measure waist circumference and hip circumference, and divide waist circumference by hip circumference to get waist hip ratio. According to the standards of the American Sports Medical Association, when the waist hip ratio is less than 0.8 for men and less than 0.7 for women, the risk of cardiovascular disease is lower. When the waist hip ratio of men exceeds 0.95 and that of women exceeds 0.86, the risk of cardiovascular disease is high, which needs special attention.
pulse to see heart function:
add the number of three pulses, subtract 200, and then divide by 10. If the result is less than 6, it indicates that the heart function is good; If it is between 6 and 12, it indicates that the heart function is general; If it is more than 12, you need to go to the hospital for examination.
sit ups:
50 year old healthy people have 25-30 sit ups in one minute; The best number of sit ups for healthy people aged 60 in one minute is 15-20. If you can’t reach this figure, it means that you don’t have enough physical strength and you should strengthen exercise.
climb stairs to see physical strength and leg strength:
if the elderly can climb five floors one by one without obvious asthma, it indicates that they are in good health; If you climb the third floor, you will be tired and panting, which means you are weak. You should pay attention to adjustment.
for this self-test method, Professor Hong Zhaoguang, chief health education expert of the Ministry of health, reminded that the elderly can indeed test the degree of aging according to this, but they must not take it as an exercise method or exercise just to improve the test results. For example, sit ups have high requirements for the waist, and the amount of exercise is too large for the elderly. People with waist diseases are not suitable for this action. In addition, the impact of psychological effects on the health of the elderly is equivalent to the sum of other factors. If you don’t perform well in the test and think you’re in bad health and depressed, it’s not worth the loss. Professor Hong Zhaoguang suggested that as long as we pay attention to maintaining a healthy lifestyle, exercise properly and maintain a good attitude, we will naturally look young.