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Why wearing sweat and playing in sudoku can be good measures of your overall health
May
While aging is inevitable, good aging is something that we can influence. It is not just about the number of candles on the birthday cake – whether you have a puff to blow them up, balance to wear a cake and memory to remember why you are celebrating.
How we age Our bodies change. Muscle mass shrinks, bones weaken, snail-paced reaction times. But this does not mean that we are all intended for the future of walks and daytime television.
Aging is not about staying free from wrinkles-it will remain independent, mobile, acute mental and social. In gerontology, There is a saying: We want to add life to years, not just for years of life. This means focusing on quality – the ability to do what you love, move freely, think clearly and enjoy sometimes with others.
There is no universal definition, but some uncomplicated home tests can give you a good idea. It does not require a fancy laboratory – only a toothbrush, a stopwatch and a sense of humor.
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Oscillate
One amusing (and surprisingly useful) way of testing the balance is to stand on one leg when brushing teeth. If you can do it for 30 seconds or longer (eyes open), this is a great sign of lower body force, coordination and stability of posture.
Found a study 2022 The fact that people who could not balance one leg for ten seconds had an 84% higher risk of death compared to the median observation of seven years than those who could. As such, balance is like superpower for hearty aging – it reduces falls, supports mobility and can be improved at any age.
Grip
The strength of adhesion is more than just opening jars. It is a powerful overall health indicator, predicting heart health, cognitive functions and even a risk of mortality.
Studies show that for every 5 kg it reduces the strength of grip, risk of death For all reasons, it increased by 16%.
You can test the grip power using a manual dynamometer (many gyms or clinics have them) or simply pay attention to everyday tasks-the bottles, moving food or tools become more challenging?
Floor feat for the feet
Can you sit on the floor and get up without using your hands? This test is a real measure of the strength and flexibility of the lower body, which are necessary for daily activities and reduce the risk of falls. If you can do it, you are in great shape.
Read more: Why sitting – and recovery – may be the most vital health test you do today
If it is too challenging, try the SIT-to-Stand test. Using a chair (armless), see how much Transition to the Setting on Stand You can do in 30 seconds. This task is a good measure Lower limb function, muscle balance and strengthIt can also predict people threatened with falls AND Cardiovascular problems.
Mental sharpness
Cognitive functions can be measured in different ways, but some basic home tests are surprisingly expressive. Try to name as many animals as possible in 30 seconds. Less than 12 may indicate anxiety; Over 18 is a good sign.
Try the spelling “world” back or bring a low list of three elements after a few minutes. This skill is an vital strategy Increase memory in the elderly. Add a challenge for puzzles, sudoku or learning a recent skill. This kind of “verbal liquidity” and memory reminder tests are uncomplicated ways to detect early changes in brain health – but don’t panic if it is empty from time to time. Everyone forget where they sometimes left the keys.
Lifestyle matters
There is no magic ball for good aging – but if it existed, it would probably be a combination of exercises, diet, sleep and social connections.
Hi Best studied strategies switch on:
Daily movement: Walking, resistance training, swimming or tai chi maintain a sturdy balance of muscles and bones and supporting the balance and health of the heart.
Robust nutrition: AND Diet in the Mediterranean style – opulent in full grains, fruits, vegetables, fish, olive oil and nuts – is associated with better brain and heart health.
To sleep: Seven to nine hours of high quality sleep bracket, resistance and mood.
Connection: Some studies suggest that loneliness is just as harmful as smoking 15 cigarettes a day. Stay involvedJoin the club, volunteer or just raise your phone to your friend.
If you can balance one leg when brushing your teeth, wear a potato bag up the stairs and name 20 animals under pressure, you are doing very well. If not (yet), it’s okay, these are skills that you can build in time. Aging means a proactive approach to health: making petite, consistent choices that lead to better mobility, clearer thinking and richer social connections.
So tonight give a challenge for one leg to your teeth. Your future self can thank you, especially if they still have all teeth.
