Passing these four tests increases the possibility of living longer and with less stress
The pinch
Astute 92-year-old financial mogul Warren Buffett often says that success is based, at least in part, on longevity. He calls it the “Methuselah technique.” Several studies have proven that the more you live in a healthy way, the more likely you are to succeed in business. This is based on the fact that good results have a lot to do with time and effort over the years.
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For example, it takes time to build the necessary network of connections, to build a good work team, to generate loyal customers. Also, the age of entrepreneurs matters, as a 2018 study by the US Census Bureau and two MIT professors showed, a 60-year-old startup founder is three times more likely to succeed than a 30-year-old . Also, at this older age, the startup is more likely to be in the top 0.1% of companies.
Whether you want to succeed in business or enjoy a long and fulfilling life in other pursuits, no one knows how long you’ll live, although there are some guidelines, according to a new study, that point to a person living longer life . These are a few simple tests to keep in mind.
Of course, these tests are indicative and do not give any guarantee of longevity, but they can be taken into account, according to the study published by INC.
Research shows that achieving a high score, or working to improve those scores, can help a person perform better under stress. It can lift your mood for up to 12 hours. It can increase the production of a protein that supports the function, growth and survival of brain cells. Exercise can even improve attention, concentration, and learning and memory functions.
Although the study was conducted only with men, a calculation can give an idea of the ideal test for women
1-Bending test
The researchers had the participants undergo a physical examination and perform a treadmill stress test and a push-up test. Over the next 10 years, they found that men able to do 40 push-ups or more at the time of initial screening were 96 percent less likely to experience a cardiovascular event than those who could only do 10 or less. – a little.
According to United States Army standards, women perform between 40% and 60% fewer push-ups than men, so on average 50% fewer of the required exercises will be used for women.
Although aerobic capacity has long been considered the gold standard for assessing fitness, the ability to do push-ups is most strongly associated with a reduced risk of cardiovascular disease. Therefore, the number of push-ups a person can perform may be a better way to assess heart attack or stroke risk than assessing aerobic fitness.
To perform the test, you need to warm up, relax and do a few push-ups as best you can, of course without resting in between or putting your knees up for support.
-Men should complete 40 lizard push-ups and women 16 to 20.
– Men who score 15 or 20 and women who manage to reach 8 or 10 will not do very well. On the other hand, researchers found that every push-up you could do above a baseline of 10 or 5 (depending on whether you were male or female) reduced your risk of heart disease.
-If you can do 10, or 5, or less, your risk of heart disease is 30 times greater than that of people who can do 40 or 20 or more.
The weakness of this type of standardized test is that, for example, a well-trained cyclist may not be able to do the required number of push-ups, but will be in good shape for most criteria. Or someone in good physical condition may have a shoulder problem that prevents them from doing this type of exercise.
The authors of the study hypothesize that muscular strength, cardiovascular fitness, demonstrated in the aerobic demand of push-ups, and flexibility have a major impact on overall health, especially with age, and the push-up test is a simple way to assess these attributes
Obviously, an overweight person will have more difficulty with this test
2- The walking test
A study from the University of Sydney found that people who could walk briskly for 3 to 4 miles had a 24% lower risk of all-cause mortality than those who walked at a slow pace. For those aged 60 and over, the effect is more pronounced. People who can walk briskly enjoy a 53% reduction in all-cause mortality.
The researchers said, “These analyzes suggest that increasing walking pace may be an easy way for people to improve their heart health and risk of premature mortality.” The recommendation is to follow a course of the desired distance and use an application that monitors physical activity. You need to go through this circuit as quickly as possible and then evaluate the results.
Other studies, such as one published in 2019 by the University of Münster in Germany, have shown that there is a definite link between physical fitness and improved cognitive function, which translates into improved memory, reasoning, acuity and insight.
3-The sit and stand test
A study published in the European Journal of Preventive Cardiology in 2012 found that a person’s ability to transition from a standing to a sitting position indicates whether they are at increased risk of mortality.
The test, known as the SRT (Sitting Stand Up Test), consists of standing barefoot on a non-slippery floor with plenty of space around you, crossing one leg over the other and lowering yourself to a sitting position on the floor. You will then need to stand up, always standing with your legs crossed.
The goal is to do this without touching the ground with your hands, knees, elbows, forearms, or sides of your feet. If you’re not sure, it’s best to have someone nearby for stability. Grading can be done by you, starting with 10 points and deducting half a point for each time you need to use your hand, knee or forearm or switch sides of the leg before standing up. Half a point must also be deducted if the balance is lost.
People who scored less than 8 points, according to the study, were twice as likely to die in the next six years compared to those who scored higher. People who scored 3 points or less were five times more likely to die during the same period than people who scored more than 8 points.
But these skills can be improved. It would be possible to increase the score and, if achieved, would be associated with a 21% reduction in mortality. If you get 6 today and 7 next month, the death rate drops significantly.
These tests are based on the fact that flexibility, balance and muscle strength make a big difference in overall health, especially as a person ages, and the SRT test is a reasonable indication of overall fitness and activity levels. That is, if a person lacks flexibility and balance or is overweight, the test will be more difficult.
4- Grip strength test
A 2018 study found that grip strength works as a proxy for total body strength and muscle mass. According to the authors, grip strength is “strongly associated with a wide range of adverse health outcomes. Lower grip strength is associated with a higher incidence of cardiovascular disease, chronic obstructive pulmonary disease and various types of cancer.
One way to test your grip strength is to use a dynamometer that measures grip strength. But it’s rare to have such a device, so another way to test grip strength is to hang on the bar as long as possible.
Experts recommend that you relax, take a few deep breaths and stay. For men the correct thing will be to hang for 60 seconds, for women 30 seconds will be fine. According to the researchers, a decrease in grip strength of 6 pounds (about 2.7 kilograms) for women and 11 pounds (about 5 kilograms) for men correlated with a 16 percent increased risk of death from any cause.
Again, the calculation is mathematical and works like this: if a woman can only walk 20 seconds or a man only 30, the risk of mortality is probably higher.
Grip strength is an accurate biomarker that reflects the general state of skeletal muscle. But it can be improved. Grips specially made for this exercise can be used. A hanging bar can also be used. As you progress through the stages, you can practice the exercise hanging from one arm.
It should be remembered that it is common for people who start exercising regularly to quickly start eating healthier. So much so that a 2020 study showed that people who exercised for 12 weeks no longer had as much desire to eat fatty or high-calorie foods. Of course, this does not mean that the person no longer likes these types of foods. This would be a kind of domino effect, suggesting that working to improve one aspect of life leads to improvement in other areas, sometimes without even consciously deciding to do so.
