10 actions to measure the health of your body

You may sprain your waist when you suddenly stand up after sitting for a long time, you may feel weak all over no matter how long you sleep, and you may be out of breath after climbing one or two floors... These signs in your body are reminding you to pay attention to your health. The editor has summarized 10 test questions. Please compare your answers to see if your health meets the standards.

1.Wake up at 7am, but feel sluggish at 9am?

If the answer is "yes", it means that you may be overly tired due to lack of exercise or sitting for too long. Exercise is a recognized energy booster. A large study involving more than 6,800 people found that people who sit for a long time feel much less tired after regular exercise than those who do not exercise. Experts recommend regular and continuous exercise, at least 5 times a week, for at least 30 minutes each time. It is also very simple to break a static lifestyle. For example, when taking the bus to and from get off work, you can get off two stops earlier and walk, or ride a bicycle instead; after every 40 minutes of work, exercise for 5 to 10 minutes.

Carrying an 8-pound (about 3-kilogram) bottle in each hand not only tests your biceps, but also tests whether your shoulders, back, chest, knees and other important muscle groups are up to standard. Studies have shown that people who do not exercise regularly reach their maximum muscle strength at the age of 20 to 25, and then decline at a rate of about 10% every 10 years. After the age of 60, the decline will be even faster. Without muscle strength, people are more susceptible to injury, arthritis, osteoporosis, and even depression and dementia. One study found that older adults with arthritis experienced a 43% reduction in pain after 16 weeks of strength training. Muscle strength training can be done with the help of heavy objects such as dumbbells, 20 to 25 times per set, 5 to 7 times a week.

This is an important indicator for checking heart rate control and cardiovascular health. If your heart rate accelerates and you feel dizzy, excluding disease factors, you can improve it by exercising more. You can choose interval training, such as combining fast running and jogging, which can effectively improve endurance and protect the heart.

If you feel strenuous when stretching, you should pay attention to the condition of your joints and bones, and be careful of diseases such as arthritis and osteoporosis. This may also be a sign of heart problems. An inability to touch your toes when standing may be linked to arterial stiffness, a precursor to heart disease, a study has found. Experts believe that 5 minutes of stretching exercises a day can improve this condition. Starting from the neck and gradually extending to the arms, shoulders, back and calves, it is very helpful to promote blood circulation and joint health.

This is another way to test your body's flexibility. If you find it difficult to do, it means that your body's flexibility and strength are not up to standard. Experts recommend two simple exercises. 1. Ability to climb stairs by taking two steps at a time. 2. Practice back kicks frequently.

This movement can test the body's central muscle strength and flexibility. If it is difficult to do, you can turn your waist frequently, which can enhance the function of the waist muscles and joints, and also has a preventive and therapeutic effect on chronic lumbar muscle strain, lumbar bone hyperplasia, lumbar disc herniation, rheumatic low back pain, sciatica, etc.

This movement can test your waist, back and leg strength. People with poor waist and back strength are prone to chronic back pain. "Walking backwards" can enhance the strength of the waist and back muscles, strengthen the stability and flexibility of the lumbar spine, and at the same time improve the metabolism of the lumbar tissue and relieve waist and back pain.

It is a test of strength, cardiorespiratory endurance and balance. Climbing stairs requires more energy and endurance than walking on flat ground. If you find yourself short of breath and having difficulty breathing after climbing just a few floors, your lung function is often more than 50% worse than that of a normal person. Moreover, most buildings are now equipped with elevators, which reduces people's opportunities to climb stairs for exercise. The more difficult it is for you to climb stairs, the more you should try to do more stair climbing exercises in the future. During normal work, you can use the time for making phone calls and taking lunch breaks to go up and down the stairs. When going up and down stairs, you should pay attention to using your thigh muscles, buttocks muscles and abdominal muscles. Also, you should proceed step by step and do not increase the amount of exercise suddenly, otherwise it will easily damage your joints.

This question can reflect the body's muscle strength and cardiopulmonary function. If you want to better exercise your cardiopulmonary function and shape your muscles, it is more effective to do explosive exercise for 10 to 15 minutes every day. Experiments show that this is much more effective than simply running on a treadmill for an hour. Experts say that doing explosive exercises, such as combat exercises and short-distance sprinting, can fully burn fat, shape muscle lines, enhance muscle strength, and improve cardiopulmonary function. However, Yu Xinlu, secretary-general of the Soft Ball Sports Committee of the Beijing Senior Sports Association, reminded that the elderly are prone to osteoporosis, muscle atrophy, bone hyperplasia, joint diseases, etc., so they should not engage in high-intensity and explosive sports.

Walking is related to many indicators of the body. Walking for at least 20 minutes a day can help burn fat, maintain your figure, make you feel happy and energetic, and can also lower blood pressure and blood sugar. Many studies have found that as people age, walking for 20 to 30 minutes a day can significantly improve their health, especially for the elderly who exercise regularly, whose independence and self-care abilities increase by 41%. When brisk walking, you should use the correct arm swinging posture, that is, bent arm swing, because straight arm swing can easily cause congestion in the arms and cause discomfort; after brisk walking, you can add some strength exercises to appropriately increase the intensity of exercise, especially exercises for upper limb strength, such as push-ups; when you just start to insist on brisk walking, you can walk every other day, and after your body gradually adapts, you should insist on exercising every day.