#头条创作挑战赛#
"Old" is something that many people don't want, but let time go by, when people reach middle age, wrinkles gradually appear on their faces, and the original black and shiny hair has also added a lot of gray hair. However, this is only people's intuitive feeling, and the aging that comes from within the body is the most important thing to prevent.
So, how can middle-aged and elderly people self-measure their aging degree? From the test recommended by American experts, see how much you have.
Judging by walking:
According to the different physiological anatomies of men and women, judging from walking, they choose a flat road and a fast walking method, and the walking time is 1.6 kilometers. Then at the age limit of 50 years, the very poor score for males is more than 16 minutes and 30 seconds, the standard is 15 minutes 13 seconds to 16 minutes 30 seconds, the general score is 14 minutes 25 seconds to 15 minutes 12 seconds, the good score is 13 minutes 24 seconds to 14 minutes 24 seconds, and the excellent score is less than 13 minutes and 24 seconds;
Under the same conditions, the very poor score for women is 18 minutes and 6 seconds or more, the standard is 17 minutes 1 second to 18 minutes 6 seconds, the average score is 15 minutes 37 seconds to 17 minutes, the good score is 14 minutes 24 seconds to 15 minutes 36 seconds, and the excellent score is less than 14 minutes and 42 seconds.
If according to the above tests, you are in a poor position, deviation, etc., you should pay attention to improving the function of the heart and lungs and enhance your daily exercise.
Judging by the sit-ups:
As we all know, sit-ups are a kind of strength training, which can exercise the core ability and muscle strength of the body, for this 50-year-old group, men are very poor can only do 6 or less, generally 10~12, excellent for more than 21, women are very poor can only do 0 or 1, generally 7~10, excellent for more than 21.
If it is a 60-year-old group, men can only do 4 or less, generally 8~10, and excellent is more than 18, and women are very poor can only do 0 or 1, generally 5~11, and excellent is more than 17.
If the results are not satisfactory, it means that you need to improve your muscle strength, especially to avoid sarcopenia.
Judging by the balance of one leg:
Single-leg balance is a very simple action, and it can also test people's balance ability, and in this test, it is recommended that when you are "independent", it is best to test with your eyes closed, and test the left leg and the right leg respectively.
The 50-year-old group with the eyes closed is 8.6 seconds, and the female group is 30.4 seconds, and the 60-year-old group is 5.1 seconds with the eyes closed, and the female group is 3.6 seconds.
In addition to common aerobic exercises, you can add yoga, tai chi, dancing and other methods to enhance your balance.