40-year-old male health standard grip strength
At least 40 kilograms. 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 of one's arm
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
Repeated squats within 30 seconds 19 times. As the saying goes? Old legs get old first? . 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 with your legs straight, 30? Straighten your toes 10 second, then tilt your toes 10 second to make your calf muscles tense, and then lower your legs. Persisting in exercise can strengthen leg muscles and improve joint stability.
Flexibility (= flexibility)
Bend down 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.
calm
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.
keep patience
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.
flexible
36 spans 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.
Ejaculatory ability
5 ml at most at a time. The study found that after making love's ejaculation volume can reach 5ml at a time, 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.
aural comprehension
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. Should normal diastolic blood pressure and systolic blood pressure of healthy middle-aged men be 90? 140 (mm Hg), the standard of normal blood pressure in men will only increase a little when they are over 60 years old.
cardiac function
Jump 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, and the body mass index index is 18.5? 23.9 Normal, overweight over 25, obese over 28. Middle-aged men's weight control is a big problem to keep healthy, and aging cannot be the reason for weight gain.
Brain reaction
Reached the peak at the age of 39. 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 drinking in life? Degree? This is very important. Every time I get drunk, it will do great harm to brain cells. Spinach, leek, onion, tomato, carrot, soybean, garlic, etc. What are their names? Restore 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.
intelligence
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.
Men's health is 1 1. His high density lipoprotein (HDL) level is the highest.
Cardiovascular expert Dr. eckert pointed out:? HDL has the function of dredging arteries. If it reaches or exceeds 90mg/dl, serious vascular obstruction will rarely occur. ?
2. There are two close partners
These two buddies can't be his current colleagues, neighbors and fitness instructors. In a word, they can't be anyone who appears in his life regularly. Dr. Xie Ruode, a psychologist who studies male friendship, believes that if a man over 35 meets this standard, it means that he has a healthy social relationship and he will live longer.
He answered the following two questions? what's up
? Do you expect to go to work every morning?
? Do you look forward to going home every afternoon?
After 30 years of practical research, Dr. Grayborn found that answering these two questions? what's up Men have a low risk of dying of heart disease.
4.PSA (prostate specific antigen) value is lower than 2.5ng/ml.
Dr. Hatrona, a prostate cancer expert, pointed out that this indicator shows that his risk of prostate cancer is relatively low.
5. Ejaculation ability
After a bed exercise that you both enjoy, his ejaculation volume should reach 5ml. Dr. Hartrona believes that this is the most direct manifestation of prostate health.
He can walk 3 kilometers in 28 minutes.
Keeping a brisk and powerful pace for a long time is really a good way to measure health. According to Swedish researchers, a healthy 40-year-old man should walk 3 kilometers in 30 minutes.
7. Balance muscle strength
For example, the strength ratio of his biceps and triceps should be 1: 1. That is to say, if he can pull the 25 kg puller 10 times, he should also be able to push the 25 kg propeller 10 times, neither more nor less.
8. A well-proportioned skull
Clinically, the width of the face is 60% of the length. A man with such a standard skull is not only handsome in appearance, but also has good immunity to diseases of respiratory tract, jaw and teeth.
9. climb quickly
First, walk on a horizontal treadmill at a speed of 5 km/h; Then gradually increase the inclination, increasing by 5cm every 3 minutes. Most men aged 30-40 can last for 9 minutes, and it would be great if they could reach 12 minutes.
10.
Thread the thread into the pinhole, and it works once.
1 1. Perfect left-right symmetry
Pick up the soft ruler. Measure the circumference of his wrist, ears and nostrils. If these places are completely symmetrical, or the difference is within 1mm, he is a natural athlete. The more balanced the body, the better the self-control when doing strenuous exercise.
Healthy lifestyle for men 1. Intercept a heart attack.
Eat more steak.
Eat more sirloin steak: beef is rich in selenium and vitamin B. The former can resist stress, while the latter can remove homocysteine from blood, which is the culprit to destroy the inner wall of arterial blood vessels. 50% of the fat in steak is single-chain unsaturated fatty acid, which is good for the heart. So, you'd better eat as much as you like.
Can reduce the risk by 29%.
Take care of the liver.
Drink less beer.
If you drink about a liter and a half of beer every day for ten years, then you must have a liver destroyed by disease. A summer binge drinking will take your liver 12 months to repair itself.
It can reduce the risk by 85%.
Eat some vegetables.
Your liver wants you to eat more avocados and asparagus. They are rich in glutathione, which is an essential amino acid for the metabolism of toxins and chemicals in the liver, a major antioxidant in the body, and a necessary substance for promoting liver regeneration.
Can reduce the risk by 36%.
Bypass lung cancer
Become a Brazilian
We mean their nuts, not their hair. Nuts are rich in elemental selenium, which is the bane of cancer. So how much do you have to eat to have Superman's lungs? Just three capsules a day.
Can reduce the risk by 48%.
No more smoking
We have to earnestly advise again: your breath is so bad that even dogs avoid it in disgust; You spend thousands of dollars on this hobby every year, but only keep women away from you; If these are not enough, I have to tell you that 80% of lung cancer is caused by smoking.
Avoid suicide
Rebuild the country
Getting into trouble may cause some doors in your life to close, so try to travel to Europe with your best friends in college, or drive a jeep across the Qaidam Basin, or go to Latin America to see what kind of life those dancers live.
Researchers in Canada have found that the suicide rate of divorced men is twice that of single men. Focus on the positive things, and all the difficulties will eventually disappear anyway. If you are still worried about being single, put on your sexiest clothes and go out at once.
Can reduce the risk of 200%.
Focus on your work.
Even if cigarettes don't kill you, you may eventually be killed by yourself. American researchers surveyed and analyzed 300,000 soldiers and found that the suicide rate of those who smoked 20 or more cigarettes a day was twice that of those who never smoked. The main chemicals in cigarettes will aggravate your depression.
Can reduce the risk of 200%.
Protect prostate
More sex
According to Australian scientists, masturbating at least five times a week can reduce the risk of prostate cancer by more than 1/3. Ejaculation can wash away carcinogens in the prostate. So, if you like your lover as much as you like yourself, it's good for your prostate to have a regular sex life.
Can reduce the risk by 34%.
Have some red wine.
Drinking four to eight glasses of red wine a week can reduce the risk of prostate cancer by half. The epidermis of red grapes is rich in resveratrol, which can inhibit the development of cancer cells.
It can reduce the risk by 50%.
Bask in the sun
15 minutes of sunshine every day can reduce the chance of getting sick by half. Sunlight can help the skin to make vitamin D, which can synthesize substances that inhibit diseases in the blood. Of course, don't forget to apply sunscreen when you are in the sun.
It can reduce the risk by 50%.
Eat more bean sprouts.
According to American research, bean sprouts have a very magical effect on anti-cancer, because bean sprouts contain a lot of glucosinolates, which can prevent smoke and other pollutants in the air from causing lung cancer. You can add bean sprouts to salad or eat them directly with sandwiches.
Can reduce the risk by 24%.
6. Clean the kidneys and keep them moist.
According to the British Kidney Research Center, if you drink at least two liters of water every day, your risk of kidney disease will be reduced by 80%.
It can reduce the risk by 80%.
Add some honey
Add three tablespoons of honey to your breakfast bread, and you can get as much energy as a sports drink, but your cost is much less.
According to the research of relevant institutions in UAE, honey can not only resist heart disease, but also reduce 6% of sugar in blood and prevent diabetes, the main killer of kidney.
Can reduce the risk 18%.
Prevention of communicable diseases
Drink unsweetened cranberry juice and eat more blueberry fruits. Blueberry fruits are rich in substances that can inhibit bacteria from attaching to bladder tissues, and vitamin C in them can also prevent bacteria from multiplying.
Can reduce the risk 18%.
7. Avoid car accidents
tiny
According to the survey of the Highway Safety Insurance Association, the fatter people are, the closer they are to the steering wheel, the greater the chance of injury. Lose excess meat on your body: For every 2 points reduction in body mass index (BMI), your chances of avoiding death will increase 1/3, and the ideal BMI is around 20. Can reduce the risk by 40%.
Forget the fist.
American studies have found that the mortality rate of men under the age of 25 is three times that of women, because they are more keen to participate in competitive sports to show their abundant energy. In other words, women like beautiful weekend nights, while men are more obsessed with a group fight. Use your brain, not your muscles, to complete the lessons of life.
It can reduce the risk by 58%.
Stay away from alcohol
? Last glass of wine before you leave? It may really be your last drink. Almost 40% of men who died by driving have an alcohol content of 0.08% or higher, which is equivalent to drinking two glasses of wine.
Can reduce the risk 120%.
Prevent wrestling
The Royal Society for Accident Prevention found that in the past five years, the number of people injured by slipping on parquet floors and polished floors increased from 2,900 to12,300, an increase of 400 percentage points.
Make sure your floor won't slip, and you'd better take off your socks when you walk on it.
Can reduce the risk by 20%.
8. Take care of your colon
Sprinkle olive oil on tomato and white cheese salad, then dip crispy bread in or directly add it to cooked batter, then sprinkle chopped red pepper and Parmesan cheese, and a big meal with strong heart and healthy intestines is finished.
Can reduce the risk by 40%.
go on foot
According to the American Center for Human Nutrition Research, aerobic exercise, especially jogging, can prevent food from staying in the body for too long. The shorter you wander around the colon at lunch, the less chance it will turn into some harmful substances or even cancer cells. Join a sidewalk hiker or10,000m runner! Good digestion will make your breathing easier and smoother, and your figure will become more perfect.
Can reduce the risk by 28%.
9. Reject a stroke
Come and drink orange juice.
Researchers in Finland found that drinking half a liter of orange juice every day can reduce blood pressure, cholesterol and arterial damage, because orange juice is rich in antioxidant vitamin C, and spinach contains a lot of folic acid, which can also reduce your risk of stroke 1/3.
Can reduce the risk by 28%.
Walk more.
Take a walk for 30 to 60 minutes every day. If you can persist for five days a week, your risk of stroke can be reduced by half.
Give up shortcuts, choose a new route home, walk more and have fewer strokes.
It can reduce the risk by 50%.
Drinking four to eight glasses of red wine a week can reduce the risk of prostate cancer by half. The epidermis of red grapes is rich in resveratrol, which can inhibit the development of cancer cells.
10. Meet your lungs
Cover your mouth.
Those cross-country runs are not that helpful to you. Swedish researchers have found that exercising in the cold air in the wild will increase your risk of bronchitis by 25% and asthma by three times. In order to reduce the environmental pressure of exercise in cold air, you can warm up indoors first, and then wear a scarf to cover your mouth when you go out, which can help you breathe warm air.
Can reduce the risk by 25%.
leave the room
Greek scientists have found that people who are entangled in cigarette smoke at least three times a week for at least 30 minutes each time are more likely to develop lung cancer. Go to some non-smoking pubs or cafes nearby.
Can reduce the risk by 26%.
Eat a kiwi fruit
It's the kind of small, hairy fruit. Taking120mg of vitamin C or eating a kiwi fruit every day can reduce the lung damage caused by air pollution by half.
Can reduce the risk by 36%.
Eat more spinach.
Remind you to eat more spinach again. Researchers in Nottingham, England, found that the magnesium rich in spinach can promote lung breathing.
Can reduce the risk by 20%.
tocopherol
American researchers have found that vitamin E obtained from plant seeds instead of most nutritional supplements can prevent the development of lung diseases. One microgram (one millionth of a gram) of vitamin E obtained from walnuts, walnuts or sesame seeds can inhibit pathogenic factors. So, chew more melon seeds.
Can reduce the risk 16%.