An expert in a long service life has revealed the simple exercise that can predict how healthy you get older.
Dr. Peter Attia, a doctor who specializes in lifetime medicine, said in a taptok that men and women from in the forty and 50 years should be able to wear a certain percentage of their body weight in every hand.
In women they have to strive to be able to wear 75 percent of their body weight in both hands. If they weigh 100 pounds, that is 75 pounds divided between each hand – 37.5 pounds in each.
Men in the meantime 100 percent of their body weight must be distributed between the two hands.
This, he said, is the key to a long service life and health in old age.
The exercise, called a farmer, means that a weight or dumbbell is held in each hand. It is a full-body exercise that comes out large muscles, including the heart.
It means that it stands for a long time with the hip width of the feet apart, brace your core, bends to the hips and lifts to a standing position, your chest was lifted and your back is lifted flat.
This involves the forearms, wrists and biceps, improving the grip strength, which is essential for daily activities and other exercises that can become more challenging with age.
If people can do this, Dr. said Attia, experts are very convinced that by the time they are in their last decade of life, they 'will have the power to open a pot, for example, the types of things we think really matters For people. '
Dr. Peter Attia says that men and women in the forty and 50 years must be able to carry a fixed percentage of their weight in every hand
The lifting and holding of the weights in the carry of a farmer requires the heart to work harder to pump oxygen -rich blood to muscles.
As a result, the heart is faster to meet the increased need and to become more efficient. Weight -bearing exercises such as wearing the farmer can help reduce blood pressure and reduce the risk of heart conditions over time.
The more you do it, the more efficient your heart becomes, which improves overall endurance for other physical activities.
Having the power in later years to perform basic life tasks has a significant influence on whether an older family member can live independently.
In addition to improving the grip strength, the farmer of the farmer Seniors can help to maintain a safe loop and balance in their walk, both crucial for preventing potentially dangerous falls.
Dr. Attia suggested starting with a lower weight for about 20 seconds and to work from there: “Go to half a percent of your body weight until you can get up to a minute and then slowly promote the weight.”
Muscle mass decreases as part of the normal aging process. It falls by approximately three to eight percent per decade after a person reaches 30, with that rate that accelerates further after 60.
Doctors often recommend strength training to their older patients, although younger people also benefit from it.
The farmer wears simulating lifting and wearing heavy shopping bags. It strengthens grip, core and overall stability, making daily tasks such as groceries easier and safer
The Carry of the Boer improves the grip strength, which helps seniors perform simple tasks, such as opening pots. Having the power to do this can mean the difference between independent life or in a guided living
The farmer's Carry focuses specifically on the forearms, deltoids, falls, upper back and hands, as well as the thighs.
Healthy muscles help older adults to wear groceries, to pick up their grandchildren and lift boxes.
They can make a difference between independent life and require external care as an assistant or an assisted residential facility.
Without strength training, a person can lose up to 30 percent of his muscle mass between the ages of 50 and 70 years.
Low muscle mass means weaker muscles, which influence mobility and balance and make it difficult to respond to unexpected movements or to recover from a stumbling.
The action of the physical wearing of three -quarters of a person's weight requires a stable core.
The abdominal muscles, obliques and lower back are the central link between the upper and lower bodies. A strong core promotes the right attitude and more controlled movement, which can be life -saving for a senior.
The exercise also builds up the grip strength of a person, who is linked to healthy bone mineral density in the spine and hip, according to a report from 2005 in the Rheumatology magazine.
Dr. Attia suggested to start with a lower weight for about 20 seconds and work from there: 'Go to half a percent of your body weight until you can get up to a minute, and then slowly promote the weight'
The study, conducted by researchers from the European prospective study group for osteoporosis, included 1,265 men and 1,380 women aged 50 and older.
Women with a low grip strength had a considerably lower bone mineral density in the spine and femoral neck and a higher risk of developing spine fractures.
In men, low grip strength was also associated with lower bone mineral density in the spine and hip, but the results were less clear due to small sample sizes.
Bone density loss is another danger of aging. As soon as they reach 50, men and women lose one to three percent of their bone mass every year. This increases the chance of developing osteoporosis, a condition characterized by weak or brittle bones that are more susceptible to breaks.
