10 actions test your body condition
Suddenly straining your back after sitting for a long time, feeling tired no matter how much you sleep, getting out of breath after climbing just one or two flights of stairs... These signs from your body are reminders to pay attention to your health. The latest article from the American 'Reader's Digest' summarizes 10 test questions. Compare your answers to see if your health meets the standard.
1. Do you feel lethargic by 9 AM after getting up at 7 AM?
If the answer is 'yes,' it indicates that you may be overly fatigued due to lack of exercise or prolonged sitting.
It is recommended to exercise regularly and consistently, at least 5 times a week, for at least 30 minutes each time.
2. Do your arms feel sore when holding a 3-kilogram bottle in each hand?
This tests not only your biceps but also important muscle groups in your shoulders, back, chest, and knees. Muscle strength training can be done with dumbbells or other weights, with 20-25 repetitions per set, 5-7 times a week.
3. Does your heart rate increase after jumping up and down 10 times?
If your heart rate increases and you feel palpitations, excluding disease factors, you can improve by exercising more regularly. Intermittent training, such as combining fast running with jogging, can effectively improve endurance and protect the heart.
4. Do you feel discomfort when bending your body to cut your toenails?
If you find stretching difficult, pay attention to your joint and bone health. Be wary of arthritis and osteoporosis, as well as potential heart issues. Five minutes of stretching exercises daily can improve this condition.
5. Can you kick your own buttocks?
If you find it very difficult, it indicates that both your flexibility and strength are lacking.
Two simple exercises are recommended: 1. Climb stairs two steps at a time. 2. Practice kicking your legs backward frequently.
6. Can you turn around to look behind you without moving your feet?
If you find it difficult, frequently twisting your waist can enhance the function of your waist muscles and joints. It also helps prevent and treat chronic lumbar muscle strain, lumbar spondylosis, lumbar disc herniation, and sciatica.
7. Can you independently place a suitcase on the luggage rack when traveling by plane or train?
This action tests the strength of your lower back and legs. People with weak lower back strength are prone to chronic back pain. 'Walking backward' can enhance the strength of the lower back muscles, improve the stability and flexibility of the lumbar spine, and boost the metabolism of the lumbar tissues, relieving back pain.
8. Do you feel strained when carrying heavy objects up and down stairs?
If you find yourself short of breath and struggling after climbing just a few flights of stairs, your lung function may be more than 50% below normal. During work, you can use phone calls and lunch breaks to go up and down stairs. Pay attention to using your thigh, gluteal, and abdominal muscles when climbing stairs.
9. Do you get out of breath after dancing to fast-paced music for 10 minutes?
This question reflects your muscle strength and cardiopulmonary function. To better train your cardiopulmonary function and build muscle, it is more effective to do 10-15 minutes of explosive exercises daily, such as combat aerobics or short-distance sprints. These can enhance muscle strength and improve cardiopulmonary function.
10. Do you feel tired after walking continuously for 30 minutes?
Walking is related to many health indicators. Walking for at least 30 minutes a day can help burn fat, maintain your figure, improve your mood, keep you energetic, and lower blood pressure and blood sugar.
Title: If You Can Do These 10 Actions, It Means You Are Very Healthy!