At the age of fifty or sixty, the body's various functions will enter a period of rapid decline, recession is inevitable, but it can completely slow down the rate of decline, only in this way can it be possible to prolong life, which requires a good foundation for one's body. So, what is your current physical condition at the age of fifty or sixty?
There are two simple tests that can help you understand your physical condition.
It is commonly known as the Golden Rooster Independence, see how long you can hold on? This test is mainly to see how well the body balances, but also to test the degree of muscle loss, especially the strength of the muscles of the lower limbs, to know that the strong calf is called the second heart, the stronger the balance indicates the better the physical health.
The test method is:: Stand barefoot next to the wall or table so that you can have support protection when you are unsteady, lift one foot 3-5 cm off the ground and start the timer; After that, switch to the other foot, which can be done multiple times, and the one that lasts the longest time is the final result.
Note that the Golden Rooster is generally required to be completed with the eyes closed, if it is really impossible to complete or dangerous with the eyes closed, it can also be done with the eyes open, and the evaluation criteria for the two methods are different.
Let's take a look at the 50-60-year-old people who are open to the requirements of the Golden Rooster independence, and the male is not less than 415 seconds, not less than 40 for women9 seconds; If the eyes are closed, it is not less than 8 for males6 seconds, not less than 6 for females4 seconds.
Looking at the requirements for people over 60 years old to meet the requirements for independence, men are not less than 338 seconds, not less than 30 for women4 seconds. If the eyes are closed, it is not less than 5 for men1 second, not less than 3 for women6 seconds.
How are your grades? If you don't meet the requirements, it means that you are aging faster than your actual age, and you should start by changing your lifestyle habits, especially strengthening exercise to ensure longevity.
How cardiopulmonary function is a direct reflection of the physical condition, related to the length of life expectancy, can be understood through a simple test, this is walking, if you can not complete the corresponding walking requirements at your own age, you need to seek help from a doctor in time, find the cause and make an improvement plan.
The test method is:: It is best to choose a sports venue or a school playground, you can know more clearly how much distance you have walked, use your mobile phone to time 1600 meters, see how long it takes, and the judging criteria are:
For people aged 50-60, the time to reach the standard is no more than 16 minutes and 30 seconds for men and 18 minutes and 06 seconds for women.
For people over 60 years old, the time to reach the standard is no more than 17 minutes and 18 seconds for men and 19 minutes and 12 seconds for women.
Note that the test requires walking, which is as fast as you can, but not jogging, let alone fast running.
How did you do on these two tests? **Test it for your friends and family, don't forget to click to follow every day to listen to health, so that you can learn health knowledge every day!