Medically certified aging indicator! 5 Simple Actions You can measure your aging degree at home

Experts who study aging generally believe that physical activity abilities are an indicator of predicting a person's aging status and potential for life. Here are 5 simple “Healthy Aging Assessment” actions that are supported by research and can be performed at home, which can help evaluate your health and even predict future death risks.

Test the degree of aging 5 actions

We often use appearance patterns or white hair to judge personal aging, but in fact, the real key to aging lies in the body's function. According to the 112-year cause of death by the Ministry of Health and Welfare, the fall is the second cause of death in an accident and injury for an elderly person over 65 years old. If there is no death, the bed will be disabled, which will cause the problem of continuous care. Therefore, in addition to emotional health and cognitive function, muscle strength, balance ability, softness and cardiopulmonary endurance can also accurately reflect the body's true age and are important indicators for predicting life and quality of life. Here are 5 tests supported by research to help evaluate your health and even predict future death risks. (Reminder: If you have injuries, back pain or other mobility disorders, please consult the doctor in advance and do not test it yourself.)

{999 TUG)

【What to test】

Movement ability, sense of balance and fall risks.

【How to do it】

. Prepare a chair with armrests and a watch.

. Paint a line 3 meters in front of the chair.

. Starting from the sitting position, get up and walk to the line, turn around, and then walk back to the chair and sit down.

. Record the completion time.

【Result judgment】

According to the test instructions of the Centers for Disease Control and Prevention (CDC), if it exceeds 12 seconds, it means that the risk of falling is higher. Research also points out that people with slower TUG tests have higher long-term death risks.

Test two: Stand single foot

【What to test】

Balance force and core control.

【How to do it】

. Stand straight and put your hands down naturally.

. Lift your feet, gently sway your knees, and start counting.

. See how long it can last forever.

【Result judgment】

Reference standard (NHS suggestion)

Between 18 and 39 years old: about 43 seconds

40 years old: about 40 seconds

50 years old: about 37 seconds

60 years old: about 30 seconds

70 years old: about 18 seconds

80 years old: about 5 seconds

According to a study published in British Journal of Sports Medicine in 2022, the future will be 10 The risk of death nearly doubled in years.

Test 3: 30-Second Chair Stand

【What to test】

Lower limb strength and endurance.

【How to do it】

. Sitting in the center of the chair, placing both feet flat on the ground, and crossing your hands on your chest.

. In 30 seconds, keep standing up and sitting down without relying on the help of your hands.

【Result judgment】

Reference data (CDC)

60– 64 years old: average 14 times for men and average 12 times for women

If it is significantly lower than the average, it means that the lower limb muscle strength is insufficient, and the risk of falls and death is higher.

Test 4: Sitting-Rising Test (SRT)

【What to test】

Core muscle groups, leg strength and balance.

【How to do it】

. Put your hands crossed on your chest.

. Slowly squatted down and knelt on the ground, then sat on the ground.

. Then return from the ground to the standing position, avoiding support with your hands or knees throughout the process.

. Score method:

Sit down for 5 points, stand for 5 points, a total of 10 points.

1 point will be deducted for each use of support, and 0.5 points will be deducted for loss of balance.

【Result judgment】

According to a study published in the European Journal of Preventive Cardiology in 2012, middle-aged and elderly people with scores below 7.5 points have a much higher death risk than those with full marks. Another study also pointed out that the mortality rate for those who cannot complete is as high as 7 times in 6 years.

Test 4: Sit down - Stand Up Advanced Edition

In addition to traditional SRT, fitness coaches have also promoted a "advanced sitting and standing test" in recent years. This version challenges the core, balance and correlation flexibility. If completed, it means that the muscle group is relatively light.

【How to do it】

. Stand and start with your hands crossing your chest.

. Squat down, kneel down, and sit down with your knees.

. Then move from the plate knee position to the knee position and stand up again.

Test 5: Grip strength test

【What to test】

Hand grip strength is a representative indicator of musculoskeletal strength throughout the body. It can reflect whether a person has sufficient activity or has been sitting for a long time, and can also predict the risk of weak disease.

【How to do it】

When there is no professional equipment, you can do a simple "pressure grip test" through a net or pressure ball.

. Find an item that can hold and press without causing pain or inappropriateness.

. Hold as much as possible until your hands are tired.

【Result judgment】

See whether you can hold the ball and other items for about 15 to 30 seconds.

According to the report of "BBC NEWS", according to research, it is found that hand grip strength is more accurate for predicting premature death, compared with more common health indicators such as blood pressure. Other studies have also pointed out that hand grip strength can even predict the possibility that a person can live a hundred years old.

Testing is not a prediction, but a warning

Although these "aging test actions" above cannot predict life by 100% but have been proven highly related to health risks by many studies.

If the test results are not ideal, don't be surprised, it means you still have time to improve. Through regular exercise (especially resistance training), balanced diet, adequate sleep, avoiding sitting for a long time, and chronic disease management, all can strengthen muscle and balance and delay body aging. The real key is not to avoid getting old, but how to grow old healthy and live freely.