A person's longevity is affected by a variety of factors such as genetics, environment and personal lifestyle habits.
However, the risk of death of a person, from the following indicators, you can get a glimpse of one or two ......
A study published in the Journal of the British Medical Association found that people with balance dysfunction increased:
Risk of all-cause mortality: 44%.
Risk of cardiovascular death: 65%.
Risk of death from cancer: 37%.
That is to say,People with poor balance are at a higher risk of dying!
An action measures the balance force
In the "National Physical Fitness Measurement Standards (2023 Revision)" issued by the National Physical Fitness Monitoring Center, there is a test specifically for balance (standing on one foot with eyes closed).
20 A 79-year-old adult stands on one foot with his eyes closed and one foot closed during the test, and raises one foot at will and the other on the hard, flat ground, and then starts the timer to see how many seconds you can last.
For specific standards, you can take a look at the data in the "National Physical Fitness Measurement Standards (2023 Revision)".
If you're under 50 and you don't have 10 seconds to last, you have to pay attention!
Data**: National Physical Fitness Measurement Standards (Revised in 2023).
What is EquipoiseBalance is the body's ability to coordinate with various stimuli from vestibular organs, muscles, tendons, receptors in joints, and vision, and is an ability of the body to maintain stability.
The reason why the body can stand, walk, run, squat, sit, lie down, and get up all requires the support of balance.
There's a way to improve your balance!
With age, the body's balance will decline after the age of 60, and the coordination ability of various parts of the body will also be impaired, so the body's response speed to external stimuli will also decrease, and it is difficult to respond in a timely and rapid manner, which also increases the risk of various accidents in the body.
Therefore, if you want to age slowly, it is important to do a good job of balance "reserves"!
01 Balance training
The following two training contents are recommended:(When doing balance training, be sure to keep yourself safe and avoid falling.) ）
Dynamic balance positioning training
Stand firmly on the ground with your feet hip-width apart, then shift your weight to your right foot and slowly lift your left leg off the ground.
Hold this position for 30 seconds.
Then bring your left foot back to the ground, shift your weight to your left foot, slowly lift your right leg and repeat the previous movement.
For older people with poor balance, training requires support (wall, table, chair back, etc.) and companionship.
Stand on one foot
When there is a support to assist, look straight ahead with both eyes, hold the support with one hand, cross the waist with the other hand, support one leg, lift one leg and bend the hip and knee at 90°, and stand on one leg for 10 seconds to maintain balance; Repeat on the other leg.
After improving your balance ability, you can do non-support-assisted exercises, with your eyes looking straight ahead, your hands on your waist (no longer supporting supports), and other movements require the same.
02 Strength training
Muscle strength is the premise and foundation for the body to maintain balance and stability, and the following movements are recommended:
Calf raiser
Hold the fixed support with both hands, hold your chest and abdomen together, lift your heels up as you inhale, contract your calf muscles vigorously, and then exhale, slowly returning your feet to the ground.
Wall push-up training
Stand in front of a wall at arm's length apart.
Place your palms flat on the wall, at the same width and height as your shoulders.
Lean forward and slowly approach the wall, keeping your feet still, then gently push yourself back and straighten your arms.
Hind leg raise training
Stand behind the chair, hold the chair with both hands, slowly raise your right leg backwards, do not bend your knees, hold for 2 seconds, then gently lower your leg back into place, and repeat the same movement with your left leg.
In addition to the above exercises, it is necessary to do aerobic exercise 3 to 5 times a week, preferably every day.
Outdoor activities for 30 to 60 minutes a day when conditions permit.
When exercising, do what you can, step by step, and the intensity of the exercise is to sweat slightly and feel comfortable.
Text**: Popular Science China, Health China.
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