Just a simple action to predict death risk and take 10 seconds to see if you can do it!

Muscle strength is one of the observation indicators for health and whether in middle-aged and elderly people. According to a study, if you can stand alone for at least 10 seconds, the risk of death in the next seven years will be lower.

Cannot stand alone for 10 seconds, the risk of death is higher

According to a study published in the British Sports Medicine magazine, middle-aged and elderly people who cannot stand for 10 seconds are four times more likely to die from heart disease, wind, cancer, etc. in the next few years. The study looked at 1,702 participants who participated in a 1994 sports study in Brazil, aged 51-75 (68% male), with single legs balanced during the test, and another foot rested on the hind limb for support, and tried three times to maintain the position for at least 10 seconds.

Claudio Gil, Research Director of CLINIMEX, Rio Hotline Sports Medicine Clinic, who led this study Araújo said that based on his experience of treating heart patients for more than 40 years, he found that people aged 51 to 75 who cannot complete a single leg standing for 10 seconds have even greater risk of survival than those with coronary disease or hypertension and abnormal diasterol. In addition to the single foot stand test, the research team has also previously announced that whether they can sit and stand up from the floor is also a prediction indicator for long-term security.

The balance of the sense of balance is prone to falling. Severe may be related to the equilibrium and mortality rate of the elderly. One of the reasons is that the fall is the most afraid of falling. Once the fall is once, it may not only fall again, but severe cases may be caused by the equilibrium and disability, and even cause death. According to data from the world's hygiene organization, nearly 700,000 people die from falls every year in the world, and more than 37 million people fall to take medicine every year. Taiwan, which has severe population aging, also has the same problem. According to the 2021 cause of death by the Ministry of Welfare, the cause of death in accidents over 65 years old was ranked second, only in traffic accidents.

Falls are roughly divided into two internal and external factors. The first is their own factors, including deterioration of body function, insufficient muscle strength, poor balance, and taking medicines; the other type is external factors, such as barriers to moving space, lack of handrails, and slippery floors. The improvement of external factors is more simple, and the self-factors depend on exercise and balanced training.

"Balanced Sports Package" Improves muscle endurance and balance ability

Some people also think that they are always exercising, so why do they still fall? Zhou Jianwen, director of the Rehabilitation Department of Nantou Hospital, was interviewed and said that if the exercise habits are insufficient or the sports types are too single, the results cannot be achieved. To improve muscle endurance and balance, physical therapy physician Professor Wu Qi-seok has a simple and easy-to-learn "balanced sports package" that can be performed 1 to 2 rounds a day, persisting to strengthen the body and improve chronic diseases, and also reducing the risk of falling. 》Watch the "Balanced Sports Package" step