SEPTEMBER 2019
HOW LONG WILL I LIVE?
Annual physicals are an important way to to check on the state of your health and make sure nothing serious is brewing that needs to be addressed. It’s your chance to find out what you can do to live a long and healthy life. But you can also keep an eye on your health at home. Did you know that there are simple strength and movement tests that, in many instances, are another way to test your overall health and assess your longevity?
Grip Strength
One somewhat surprising predictor of
longevity is grip strength. In one study,
researchers measured grip strength in
almost 140,000 adults from 17
countries and over a 4-year period,
monitored their health and re-measured
grip strength. An 11-pound decrease in
grip strength was linked to a 16%
increased risk of dying from any
cause. Grip strength was deemed a
better predictor of death or
cardiovascular disease than blood
pressure – even after controlling for other factors such as age and smoking. Shocking, right? So you can eat your bread, just as long as you are kneading the dough by hand???
In the study, muscle weakness was defined as grip strength <26 kg for men and <16 kg for women. Grip strength below these numbers was highly correlated with an increase in disease.
*J Am Med Dir Assoc. 2017 Jun 1;18(6):551.e17-551.e35. doi: 10.1016/j.jamda.2017.03.011.
Walking Speed
Walking speed has been called the “sixth vital sign” in recent medical literature. It’s easy to measure, and considers strength, balance, coordination, confidence, cardiovascular fitness, tolerance to activity, and a whole host of other factors. It’s predictive of future
hospitalizations, functional decline, and overall mortality. Normal walking speed is 2.6 to 3 miles per hour. Quick check: can you cross the street well within the time the “walk” signal is flashing?
*JAMA. 2011;305(1):50-58. doi:10.1001/jama.2010.1923
Push-Ups
Push-ups are popular to build strength, but a recent study found that they can show us a lot about heart health. Researchers found that men who could do 40 or more consecutive push-ups were at a 96% lower risk for cardiovascular disease than were men who could do fewer than 10. The push-up test was also more useful in predicting future cardiovascular disease than aerobic capacity measured on a treadmill. No study has been done on women, but ladies, start practicing now. Sure, you can start on your knees.
* JAMANetwOpen. 2019;2(2):e188341.doi:10.1001/jamanetworkopen.2018.8341
Standing from the Floor
If you can’t easily get down on the floor and back up, your health might be in trouble, according to a study of more than 2,000 people. The study asked people to go from standing to sitting on the floor and back up with as little support as needed. Using their hands to assist in rising correlated strongly with a shorter life expectancy. Researchers found that if subjects needed to use more than one hand to get up and down from the floor that you were 2 to 5 times more likely to die in the next 7 years than someone who can do it with just one hand, or even better, no hands at all.
No Hands Two Handed Assist
All Fours to Get Up and Down
* https://journals.sagepub.com/doi/10.1177/2047487312471759 *https://www.dailymail.co.uk/health/article-2247402/Can-floor-using-hands-If heading-early-grave.html
If we scared you, that’s not our intent. We hope you are motivated to get stronger, more mobile and healthier, because moving well is vitally important to overall health and longevity. These tests can give a snapshot of how you’re doing. If you’re having trouble with any of them,
a movement assessment is a great way to get back on track. Call today to schedule with your physical therapist at ALTA.
ALTA Physical Therapy & Pilates is proud to be a sponsor of the Rainbow Run/Walk 5K! Join the Boulder Pridefest, with a new route, a fun costume contest and more.
The Rainbow Run/Walk 5K will raise funds that support the programs and work of Out Boulder County. Their mission is to educate, advocate and provide services, programs, and support for Boulder County’s Lesbian, Gay, Bisexual, Transgender, and Queer communities.
Folks from all backgrounds and identities are welcome to participate! Come join the fun, meet community, and help celebrate Pride in Boulder County!
Sunday, September 8th
Start Time: 10:30 AM
Click here to register
