As we age, our physical functions also gradually decline, and our ability to exercise also decreases. But, you know what?Athletic ability not only reflects our physical health, but also predicts how long we will live!
What is the relationship between athletic ability and longevity?
According to a study published in the British Medical Journal in August 2021, after the age of 65, the worse the exercise ability, the higher the risk of death. In addition, within 10 years of death, people begin to show signs of decreased motor performance, such as difficulty getting up from a chair or changing clothes.
More than 6,000 participants in the study underwent three motor function assessments between 2007 and 2016, including:
1.Walking speed
2.Time to get up from the chair
3.Grip strength measurement
4.Difficulty in activities of daily living, such as changing clothes, going to the bathroom, shopping, etc
The results of the study showed that differences in walking speed, sit-to-stand ability, and grip strength increased the risk of death by % and 15%, respectively, while difficulties with daily activities increased the risk of death by 30%. In addition, this association becomes more pronounced with age.
Further analysis of the deceased participant revealed:
1.Within 10 years before death, the ability to sit and stand begins to deteriorate;
2.Self-reported motor function also deteriorated in the 7 years prior to death;
3.Daily activities are more difficult in the 4 years before death.
Are the 4 indicators related to the length of life up to the standard?
1.Walking speed
There is a certain truth in the speed of walking can be the length of life. A faster walking pace reflects good cardiorespiratory fitness, muscular and bone health.
In a 2015 interview, Song Yuetao, director of the Geriatric Health and Medical Care Research Office at Beijing Geriatric Hospital, pointed out that healthy adults walk at a speed of about 1 per second3~1.4 meters, while as the physical condition decreases, the walking speed of the elderly is about 08 meters.
If oldThe walking speed of the year is less than 06 meters per second, you can say that the walking speed is slower;And if it is more than 1 meter second, it can be said that the walking speed is faster
How do you judge or calculate walking speed?
Seniors can draw a 4-meter-long line on the floor, walk from the starting point to the end at a normal pace, record the time taken, and then divide the time by 4 to get the walking speed. It is advisable for older adults to self-test their walking speed once a year and compare the data with the previous year's data.
2.Ability to sit and stand
Chen Fakui, director of the Physical Examination Center of Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that the squat posture in the sit-to-stand test can help test the flexibility of the joint ligaments of the lower limbs and the health of the knee joint.
People with good ligament flexibility and healthy joints have a correspondingly lower probability of lower limb dysfunction, which is conducive to longevity. The cross-legged sitting test helps to measure the health of the lumbar spine, which is essential for maintaining a good sitting and standing posture.
For the sit-to-stand aptitude test, choose a flat chair and make sure there are no armrests. Then, sit in a chair with your feet on the ground.
Next, get up from the chair without the help of your arms and legs as much as possible, and then sit back down. During the test, you can rate yourself based on the following criteria:
If you are able to get up from your chair and sit back without using any support, you will be awarded a score of 10.
If you are able to get up from a chair but need help using your arms or legs, you will be awarded a score of 5.
If you are unable to get up from your chair, you will receive a score of 0.
Based on your score, you can make a preliminary assessment of your sitting and standing abilities and associated health conditions.
3.Grip strength measurement
Grip strength is an important indicator of muscle strength and overall body function. Grip strength measurements provide an indirect insight into muscle mass, bone health, and neuromuscular function.
A common way to measure grip strength is to use a grip dynamometer, hold it in your hand, and then try your best to hold it tightly. Maximum grip strength values are recorded and compared to the relevant reference ranges.
Grip strength reference values vary by gender, age, and physique. In general,The higher the grip strength, the better the muscle strength。If you find that your grip strength is low, you may need to take steps to build muscle strength, such as strength training and proper nutrition.
4.Difficulty with daily activities
The degree of difficulty with activities in daily life is also an important indicator of exercise ability and overall health. If you find yourself experiencing increasing difficulties in daily activities, such as dressing, going to the toilet, shopping, etc., you may need to pay attention to your physical condition and take corresponding steps to improve your health.
How to delay the decline in exercise capacity?
In order to delay the decline in exercise capacity,It is recommended to start exercising at the age of 30。Different age groups can have different focused and scientific exercise programs. Hou Xiaodong, deputy chief physician of the Department of Orthopedics of the Physical Examination Center of Guangdong Provincial People's Hospital, put forward the following suggestions:
Young and middle-aged (35-50 years old).
At this stage, the main goal is to maintain exercise habits. It is recommended to do multiple exercises in sections to reduce the proportion of high-intensity anaerobic exercise and increase light aerobic exercise.
The measure of whether there is too much exercise is the absence of significant fatigue the day after exercise. At the same time, heart rate can be monitored to achieve optimal exercise intensity, rather than blindly pursuing high-intensity or non-intensity exercise.
When choosing an exercise style, you can do targeted core muscle training to reduce fat deposits in the trunk and maintain muscle strength in the limbs. When exercising, care should be taken to avoid excessive wear and tear on the joints.
Late middle age (5165 years old).
At this stage, exercise should be durable and safe, less confrontational, and avoid pain and interruption of movement due to injury. Some soothing aerobic exercises, such as Tai Chi, Baduanjin, etc., can help improve the range of motion of the joints. Small ball games, such as table tennis, billiards, golf, etc., can increase hand-brain coordination and agility.
Old age (over 65 years old).
At this age, people are more concerned about their health. At this point, playing in pairs or small groups is the most appropriate option to supervise each other and provide safe supervision. As much as your physical strength allows, exercise happily according to your interests.
Of course, it's not too late to start exercising, the key is to take it step by step and stick to it. Exercise is essential to staying healthy, no matter when you start.
Comprehensive Editor: Big V
Source: Picture Worm Creative.
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