1, health index of middle-aged men
Middle age is like a watershed. For a man who is the pillar of his family, middle age is the golden age of his career, which means success and maturity. However, after most men enter middle age, their health begins to decline, either because they are already sick or because they have obvious health warning signals. This issue of Life Times reporter interviewed Gou Bo, associate professor of sports medicine teaching and research section of An Institute of Physical Education, Zhang, chief physician of otolaryngology department of Beijing Hospital of Ministry of Health, chief physician of cardiology department of Beijing Hospital, Wang Guorong, deputy director of neurology department of xuanwu hospital of Capital Medical University and senior supervisor of Suzhou Jung Psychological Counseling Center, and summarized a "health index" suitable for middle-aged men with reference to the National Physical Fitness Test Standard formulated by the State Sports General Administration and many foreign studies. If you are over 40 years old, you may wish to refer to these indicators to know what state your body is in and how to deal with your health crisis correctly.
Grip strength: at least 40 kg. Grip strength can reflect the overall state of the body. American scientists have followed nearly 6,000 men for more than 40 years and found that people who live long usually have a strong grip. When testing, your feet are shoulder-width apart and your arms naturally droop. Adjust the dynamometer (usually available in the gym) to the appropriate grip distance, and then hold the upper and lower grips hard. Measure twice to get the maximum value. Don't swing your arms, squat or touch your body with a grip meter when exerting force. Men over 40 years old must have a grip strength of at least 40 kg, which is basically qualified. Otherwise, they should do some targeted exercises, such as holding the ball.
Strength: You can do 10 push-ups after 40 years old. Arm strength reflects the muscle strength of upper limbs, and increasing arm strength can improve physical fitness. Push-ups are usually used. During the process, pay attention to the finger forward, the distance between the hands is shoulder width, and when the body bends down, the shoulders and elbows should be on the same horizontal line. A 40-year-old man must have at least 10. The easiest way to exercise arm strength is to lift dumbbells.
Leg strength:19 Repeated squats within 30 seconds. As the saying goes, "people get old when they get old." If people don't exercise in middle age, their leg strength will decline. When considering, put your hands across your chest and sit in a chair without armrests, with your legs shoulder-width apart; Then stand up with your knees completely straight, then sit down, and so on; Count how many times you can do it in 30 seconds without hurting your waist and knees. Under normal circumstances, men should be able to reach 19 times. If it is lower than this value, it is best to strengthen exercise: sit in a chair, straighten your legs, 30 degrees off the ground, straighten your toes 10 second, then tilt your toes 10 second to make your calf muscles feel nervous, and then put down your legs. Persisting in exercise can strengthen leg muscles and improve joint stability.
Flexibility: Bend over and touch your toes. Good flexibility, can enhance the flexibility of the body, prevent premature aging of muscles, and can also play a role in delaying skin relaxation. Bend over and stand upright. Can you touch your toes with your hands? This simple action can quickly detect the flexibility of your body. If your hand is much higher than your peers, you should pay attention. In addition, you can also test the flexibility of upper limbs by crossing your back and hands. The right hand is up, bypassing the shoulder, and the left hand is extended upward from the back, so that the two hands can be extended together as much as possible; Then change hands and see if you can still arrive. Take the strenuous side as the standard and look at the distance between the middle fingers of both hands. People who usually have their hands more than 5 cm apart should strengthen their exercise. Hands on your back, bending forward and swimming can all play a role.
Balance: Stand on one leg for 7 seconds. A person with a good sense of balance walks smoothly, giving people a vigorous and beautiful impression. The test method is: put your hands on your waist, close your eyes and choose a leg that is easier to stand on; The lifted foot can be lifted or put down, but it cannot contact with the supporting foot; The end sign is that the supporting foot moves or the lifted foot touches the ground; Conduct two tests and record the longer one. Usually more than 7 seconds is a pass. Exercising joints and muscles can improve balance, and some unconventional exercises can also stimulate the human body to make a balanced response. For example, walking backwards, walking catwalk, etc.
Endurance: Walk 3 kilometers in 28 minutes. Being able to keep a brisk and powerful pace for a long time is really a good way to measure health. According to the conclusion of Swedish researchers, a healthy 40-year-old man should walk 3 kilometers in 28 minutes, which is equivalent to walking 134 steps per minute under normal stride. You can also change the test method, walk back and forth every 50 meters at least three times faster than usual, and calculate how many meters you can walk in 6 minutes. Those whose test results are below 400 meters should strengthen endurance training. Long-distance running and swimming are both good methods.
Agility: 36 leaps in 20 seconds. Improving the agility of your body can not only make you move more freely, but also make your brain more flexible. The test method is to draw three lines on the ground every 1 m; First, stand with your feet across the center line, then quickly move to the right side line to stand across the line, then move to the middle, then move to the left side line, and finally return to the center line. This is a round. Record how many laps you can move in 20 seconds. If it is less than 36 times, it is necessary to strengthen agility training. Badminton, table tennis and basketball are all good ways.
Ejaculation ability: 5 ml at a time. Studies have found that the amount of ejaculation after sexual intercourse can reach 5 ml, which is the most direct manifestation of prostate health. A simple measurement method: measure 5 ml of water, pour it into a clean condom, remember the location of the water, and you can estimate the amount of ejaculation next time.
Listen: You can hear 20 decibels when you are quiet. The normal hearing standard of people is that they can hear sounds within 20 decibels in a relatively quiet environment. Healthy middle-aged men can reach this standard. Generally speaking, when men reach the age of 60 to 65, they begin to experience hearing loss. If there is a serious hearing change in advance, it is a pathological change of the hearing organs, and it is time to go to the hospital.
Blood pressure: stable at 90- 140mm/Hg. Many people think that it is normal for men in their 40 s and 50 s to have high blood pressure and blood lipids, which is wrong. It should be said that the blood lipid and blood pressure indexes of middle-aged men should be the same as those of healthy people. The normal diastolic blood pressure and systolic blood pressure of healthy middle-aged men should be between 90- 140 (mm Hg). Only when you are over 60 years old, the standard of normal blood pressure for men will be raised a little.
Heart function: 60-90 times per minute. If middle-aged people breathe when walking, they should have an ultrasound examination of their hearts, even if the ECG results are fine. Normal male heart rate should be between 60 and 90 beats per minute. Men over 40 years old are advised to have a routine heart examination every year.
Height and body mass index: no more than 25. Middle-aged men will gradually gain weight, but the height and body mass index (body mass index, that is, weight divided by the square of height) should not exceed 25. The body mass index is normal at 18.5-23.9. Over 25 is overweight, and over 28 is obese. Middle-aged men's weight control is a big problem to keep healthy, and aging cannot be the reason for weight gain.
Brain reaction: 39 years old to the peak. A study by UCLA found that for men, the reaction speed will reach its peak at the age of 39. After that, it will gradually decrease, and this process will last about 10 years. Experts say that the "degree" of drinking in life is very important, and every time you get drunk, it will do great harm to brain cells. Spinach, leek, onion, tomato, carrot, soybean, garlic, etc. It is called "diet food". Eating more of them can help brain cells fight attacks; Eat some foods rich in omega -3, such as deep-sea fish such as salmon and tuna, and nuts such as walnuts and almonds can protect the brain; Drinking at least two liters of water every day will help the blood circulation in the brain to be smoother and be good for nerve cells.
Psychology: Keep a positive attitude. The core of male mental health standards is to actively respond to all events or activities that are beneficial to mental health. Nowadays, it is almost a common problem that middle-aged men are under pressure and neglect communication with their loved ones. From then on, a man can get rid of his worries at work, get rid of his sad face and regain his happiness by chatting with his family.
2. Health care precautions
Since ancient times, men have been outside the home and women have been inside. Because men are strong, they are suitable for working hard to support their families outside. A woman's mind is delicate, so it's best to do housework at home. It is the misunderstanding that men are always strong and healthy that leads to a vicious circle of men's health. Many office workers have sub-health problems, such as watching the computer for a long time, not loving sports and eating too greasy ... The following are seven prime times for men's health care, hoping to accelerate the transformation of men's health.
1, drinking tea after meals is unhealthy.
Many people like to drink tea immediately after meals, which is actually very unscientific. Blindly drinking tea can not only play a role in health care, but even make the body worse and worse. Because tannic acid in tea can combine with iron in food to form insoluble iron salt, which interferes with the absorption of iron, it is easy to induce iron deficiency anemia after a long time. The best time for drinking tea is 65438+ 0 hour after meals. People who like to drink tea should try not to drink tea on an empty stomach, otherwise tea will dilute gastric juice and reduce digestive function, which will easily cause gastritis after a long time.
2, taking tonic depends on the time.
At 8 o'clock in the morning, the digestive system has the lowest absorption function and is most suitable for taking vitamin supplements; If iron is taken at night 19, the curative effect is better than that in the morning; The blood calcium level of human body is the lowest from midnight to early morning. Therefore, calcium supplementation before going to bed can make calcium fully absorbed and utilized.
3. It takes 15 seconds to wash your hands.
Most people wash their hands for less than 8 seconds on average, so it is difficult to effectively remove bacteria from their hands. There are over 400,000 bacteria on one hand. If you have the habit of picking your nose and rubbing your eyes, it is very likely that bacteria will take advantage of it. When washing your hands, be sure to rub them with soap and water for at least 15 seconds. If you can't grasp the time, you can hum the song "Happy Birthday to you" twice.
4, it is best not to take yogurt to satisfy hunger.
Because gastric juice is acidic when people are on an empty stomach, lactic acid bacteria in yogurt are easily killed by gastric acid, and the health care function of yogurt will be weakened. About 2 hours after dinner, the gastric juice is diluted, and the pH in the stomach is most suitable for the growth of lactic acid bacteria. Drinking yogurt is effective at this time, especially 2 hours after meals is the best choice. From the point of view of calcium supplementation, drinking yogurt or milk before going to bed is the best way to supplement calcium.
5. Off-duty time is most suitable for fitness.
During 16- 18, human body temperature rises, muscle strength and elasticity reach the peak, and vital capacity and heart function are stronger. At the same time, your sense of taste, vision and hearing are the most sensitive, and your whole body coordination ability is the best, which is especially suitable for tennis, volleyball, weight lifting and aerobic exercise that consumes fat.
Step 6 act according to the "main points"
Taste a cup of unsweetened coffee within 30 minutes to 1 hour after lunch, which will help digestion and promote fat burning. If you like dessert, you'd better eat it before 1 1. At this time, most of the fat you eat will be converted into energy and will not accumulate in your body. If you want to lose weight, it is suggested to advance the dinner time to 18.
7. The longer you sleep, the better.
The best sleep time should be between 7 and 8 hours a day. Too long or too short is not good for health. Studies have shown that if sleep time is reduced or increased, the risk of cardiovascular disease may increase.