There are many factors that determine our future health, some of which we can’t control like genetics and illness, but others are linked to lifestyle habits such as diet and exercise.
While it’s all about waiting for your accurate life expectancy, one doctor shared an undeniable check that may simply be an indicator of your life expectancy. Speaking on the Today show, Dr. Natalie Azar, a medical contributor to NBC News, talked about the “sit-and-stand check” that can reveal longevity in people between the ages of 51 and 80. The position test, also known as sitting position control (SRT), takes into account a number of factors, including core health, balance, agility, strength, and flexibility of the core and legs.
To participate in the test, simply find a space on the floor that is comfortable to sit on. The next step requires you to get from standing to sitting cross-legged and then back to standing only using your legs and core to get up and down. Everyone starts the test with a score of 10 points. However, every time the following body parts are used for support, one point is taken off your score:
Hand
Knee
Forearm
One hand on knee or thigh
Leg side
Dr. Azar mentioned a 2012 study that found that participants with lower scores were seven times more likely to die in the next six years. The landmark study, published by the European Society of Cardiology, involved 2,002 participants, 68% of whom were men. Azar said, “What you want is eight tracks or more. As we age, we spend time talking about cardiovascular fitness and aerobic fitness, but balance, flexibility, and agility are also very important. »
After the test, the participants were evaluated by researchers in the following years, and those with the fewest problems (0 to 3) were up to six times more likely to die than those with the highest scores (8 to 10). 40 percent of people in this diversity died within 11 years of the study. The study said, “Musculoskeletal fitness, assessed by SRT, is a significant predictor of mortality in subjects aged 51 to 80 years. “
Dr Claudio Gil Araújo, leader of the study, said: “Compared to other functional control methods, sit-lift control requires fast appliances and is safe, easy to apply in a short period of time (less than two minutes) and reliably. In our clinical practice, control has proven useful and practical over the past decade for application to a wide diversity of populations, from pediatrics to geriatrics.
“If a middle-aged or older man or woman can sit up and get up off the ground with one hand (or even more so without the aid of a hand), not only are they in the most sensitive quartile of their musculoskeletal condition, but also their diagnosis of survival is likely higher than that of those who cannot. “
It is noteworthy that those with the lowest scores were older than those with the highest scores. Dr. Greg Hartley, an associate professor at the University of Miami, noted that the test is not necessarily absolutely accurate. He added: “Frailty, strength, muscle mass, physical performance: they are all related to mortality, but I warn everyone that correlation does not mean causation. “
While genetics play an important part in life expectancy, environment factors – including diet and lifestyle – are key elements too. Here are some healthy habits which could help you live longer:
Daily exercise
Research has found a strong correlation between daily exercise to life expectancy. VeryWell Health references a review of studies in the Journal of Aging Research which showed that people who exercise regularly – even as little as three hours a week – lived up to 6.9 years longer than those who didn’t.
According to the NHS, older adults aged 19 to 64 do at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week. The fitness organization recommends doing some type of physical activity every day. However, exercising once or twice a week can reduce your risk of heart disease or stroke.
Balanced diet
Studies have shown that eating a healthy diet, which is rich in vegetables, fruits, nuts, whole grains, healthy fats and omega-3 fatty acids can improve longevity. According to Health, a Mediterranean diet is considered the best for living longer and more healthfully.
He writes: “This trend is characterized by the high consumption of berries and vegetables; total grains; vegetables; healthy fats from nuts, olive oil, and avocado; and herbs and spices. Include seafood several times a week. A study published in the journal JAMA Internal Medicine found that people who more conscientiously followed healthy eating behavior were less likely to die from cancer, cardiovascular disease, and respiratory and neurodegenerative diseases.
Get a night’s sleep
While good sleep can improve your overall health, research has suggested that quality shut-eye may add years to people’s lives too. The Guardian pointed out a study which found that men who regularly sleep well could live almost five years longer than those who do not, while women could benefit by an additional two years.
Researchers also found that young people who had better sleep habits were less likely to die early. According to VeryWell Health, regularly sleeping for less than seven hours a night can have negative effects on the cardiovascular, endocrine, immune, and nervous systems.
Fitness wrote: “The side effects of lack of sleep can come with obesity, diabetes, central illness, hypertension, anxiety, depression, alcohol abuse, stroke, and an increased risk of developing certain types of cancer. “
In the meantime, Healthline has shared some lifestyle points that can improve your fitness and increase your life expectancy, including:
Never smoke
At least 30 minutes of daily physical activity
Moderate alcohol consumption: The NHS recommends drinking no more than 14 per week on a normal basis.
Maintain a weight (defined as a BMI of less than 25)
Good food
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