1 simple action Predict the risk of future death, and test it yourself at home, what’s the action? Why does it predict death risk?
Most studies have confirmed that cardiorespiratory endurance and muscle strength are directly related to mortality, but a new study in Brazil found that “balance” is also related to lifespan and mortality. Why?
Poor balance, standing on one foot for less than 10 seconds had an 80% higher mortality rate than the general population
The study included 1702 people aged 51-75 years The middle-aged and elderly people were asked to stand on one foot and put the other foot on the back of the calf of the standing foot, with their eyes looking straight ahead and their hands on their sides for 10 seconds. Each foot was tested 3 times. The results It was found that, on average, 20% of the subjects could not do it, and the subjects who could not do it had a higher risk of death due to various factors, such as falls, stroke, cardiovascular disease, etc., than those who could complete the test. 80% higher.
The study also found that the older the age, the lower the rate of completing the test. For example, 70% of the subjects aged 76-80 could not stand on one foot for more than 10 seconds, and the subjects aged 81-85 could not stand on one foot for more than 10 seconds. Only 10% can complete it. Araouho, a physician at the Krining Max Sports Medicine Center in Rio de Janeiro, Brazil, pointed out that many times in daily life, only one foot is used, such as going up and down stairs, climbing ladders, getting in and out of cars, etc. If the sense of balance is not good, these will not go smoothly. When these things are done, the ability to function will be greatly reduced.
Experts point out that this study is an extension of sarcopenia. Previous studies have linked standing on one foot with sarcopenia and longevity, but interestingly, this study looked at overall death from a sense of balance Rate. In the past, the most studied mortality in terms of physical activity was cardiorespiratory endurance and muscle strength, both of which have been shown to be associated with cardiovascular disease, stroke, or falls.
Poor balance is also a sign of insufficient muscle mass
Many people think that sarcopenia is just a decrease in muscle mass, but in fact it also includes muscle strength, walking People with poor muscle strength or balance, such as poor physical activity, also have a decreased activity level, which is associated with the risk of cardiovascular disease and death.
Sutter, a professor at the Cardiovascular Research Center of the University of Glasgow in the United Kingdom, also pointed out that this study is very interesting. Standing on one foot is not only related to muscle strength and muscle mass, but also to brain function, blood vessel health and coordination of the whole body. Although this research is still very preliminary, it has the potential to be used as another test method. Most people can also test themselves at home. If they cannot stand on one foot for 10 seconds, it is recommended to consult a doctor.
Two simple test methods to know whether there is sarcopenia within seconds
In addition to standing on one foot for 10 seconds, Chen Yuren pointed out that there are many A simple way to assess whether there is sarcopenia can also be tested at home:
.Stand up test: sit on a chair and then stand up, do 5 times each test, more than 12 seconds may indicate muscle Minority problems.
.Walking ability test: Walking ability is also related to muscle strength. Use the speed that the subjects feel safe and the fastest, walk 6 meters in a straight line, if it exceeds 6 seconds, there may be problems.
Resistance and aerobic exercise can both train the sense of balance
Muscle strength is directly related to the sense of balance. If you want to increase the sense of balance, you can also do it at home. And not only resistance training, but also aerobic training. Experts pointed out that relevant guidelines recommend that aerobic exercise should be of moderate intensity, 30 to 60 minutes each time, 5 times a week, jogging, cycling, and intermittent exercise.
Resistance training can support wall-type push-ups and knee-bend stick exercises. Generally, people use their elbows and soles to support the ground. Silver-haired people can take the method of bending their knees and using their knees to support the ground. lower and higher security. In addition, you can also use dumbbells or heavy objects to rotate the body to train the side muscles, high strides or heels touching the buttocks when walking, and freehand squats, all of which can train lower body muscle strength.
However, experts remind that many silver-haired people will have central nervous system problems, such as dizziness, Meniere’s disease, etc., which can lead to poor balance. If there are these diseases, they must be treated and controlled first. Exercise training balance, otherwise accidents are prone to occur.
(Healthy)