Understanding one's own health status and proactively preventing illness are key factors in helping older adults live peacefully, healthily, and enjoy life to the fullest.
A new study, recently published in the British Journal of Sports Medicine,, has found a test that can help older adults determine if their health is in good shape.
Scientists at the Karolinska Institute (Sweden) conducted a systematic review and meta-analysis of 94 studies.
The results revealed that there are two exercises that, if performed well, indicate good health and a low risk of developing most chronic diseases.
The ability to stand up and sit down from a chair helps older adults monitor their health. Photo: AI
Specifically, as follows:
- The power of a fist
- The ability to stand up and sit down from a chair.
The results showed that those with the strongest handgrip strength (compared to the weakest) had a lower risk of developing several chronic diseases, including:
- Cardiovascular disease is 17% lower.
- Diabetes is 21% lower.
- Musculoskeletal disorders are 35% less common.
- The risk of disability is reduced by up to 43%.
- Anxiety levels decreased by 21%.
- Depression decreased by 30%.
- Cognitive decline was 43% lower.
- The risk of dementia is 38% lower.
- The risk of developing Parkinson's disease is reduced by up to 47%.
Dr. Ardeshir Hashmi, a geriatrics specialist and head of geriatrics at the Cleveland Clinic (USA), says that grip strength begins to decline around age 50. Those who maintain strong grip strength age more slowly, are healthier, and have better physical fitness.
Handgrip strength is measured using a handgrip strength tester, with higher strength indicating better health and lower strength indicating poorer health. An average grip strength of 26 kg or more for men and 16 kg or more for women, according to the Cleveland Clinic .
Older adults who performed best (compared to worst) on the five-step sit-up test had a lower risk of developing the following chronic diseases:
- Type 2 diabetes is 20% lower.
- Musculoskeletal disorders are 48% less common.
- The risk of disability is 42% lower.
- Depression rates are 37% lower.
- The risk of memory loss is 32% lower.
How to perform the standing and sitting exercise:
Use a chair 43-45 cm high, without armrests, and place it against the wall. Sit in the middle of the chair, feet touching the floor, and arms crossed in front of your chest. Stand up straight and sit down repeatedly 5 times as quickly as possible.
Evaluating the results:
- Under 10 seconds: Excellent muscle strength and balance.
- 10-12 seconds: Average, requires sustained movement.