Professional health education experts emphasize that the study of long-lived elderly people provides us with important clues about health and longevity. Observations suggest that two aspects of physical function are significant indicators of health and are closely related to one’s lifespan.
Indicator One: Muscle Strength
Muscles are the cornerstone supporting human activity. The body contains over 600 muscles, which work with bones and joints to enable daily standing and movement. As a powerful endocrine organ, muscles not only provide strength for the body but also regulate blood sugar and lipid levels through physiologically active substances released during contraction. They significantly improve the functions of the brain, liver, pancreas, and other organs, and can substantially reduce the incidence of cognitive impairment and osteoporosis.
How to determine the strength of muscle power? A strong grip is often a direct and effective indicator. If a person maintains regular exercise, especially upper body muscle workouts, they will typically demonstrate good grip strength. Grip strength is related not only to muscle conditions but also to an individual’s physiological and psychological state, even lung capacity, and is somewhat correlated with longevity.
Muscle strength can be enhanced through simple training. It is recommended that elderly people practice with a grip strengthener or use water bottles filled with sand for resistance training. Additionally, resistance bands and elastic ropes are good options, and practicing bicep curls can effectively strengthen upper limb muscles.
Indicator Two: Heart Recovery Capability
The test for heart recovery function is extremely simple: observe heart rate changes after running. A healthy adult’s heart rate is usually around 60 beats per minute, but after running 400 meters, the heart rate may increase to over 100 beats per minute. The key is to observe the time it takes for the heart rate to return to normal after running. The shorter the recovery time, the healthier the heart function, and the faster it can return to normal after exercise. This is an important reflection of the heart’s compensatory ability.
To improve heart function, it is advisable to engage in regular aerobic exercise. As experts recommend, perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of higher-intensity aerobic exercise per week. Moderate-intensity exercise should cause slight sweating and a slight increase in heart rate, while higher-intensity exercise will result in more sweating and a more significant increase in heart rate.
When engaging in aerobic exercise, it is important to follow the principle of gradual progression, especially for beginners. Start with low to moderate-intensity exercise to adapt to the body’s changes, and then gradually increase the amount and intensity of the exercise.
