Science shows 5 indicators that can predict life expectancy



Science shows 5 indicators that can predict life expectancy: All of which are related to a low-cost habit that promotes the most sustainable health!

Choosing an active lifestyle to improve your health is the secret to "living a hundred years old".

These days, there are many people willing to spend money on supplements or to try any diet to prolong their life.  That's not necessary if you focus on improving the five scientifically proven predictable factors of overall health and longevity now.  To have healthy and active old years without using drugs, surgery or genetic intervention, exercise physical health every day, because it is a way to improve health, prolong life in sustainable and least expensive way.

Science shows 5 indicators that can predict life expectancy

An active lifestyle to improve your health is the secret to longevity / ph: pexels

1. Maximum rate of oxygen consumption

 Cardiovascular performance (CRF) is measured by maximum oxygen consumption (VO2 Max - Maximim Volume of Oxygen) during exercise.  A report in the Medical Journal of Cardiovascular Health explains that CRF has almost become a predictor of all-cause and disease-specific mortality.  The higher your CRF, the lower your risk of death.

The connection is so close that the American Heart Association calls on doctors to measure CRF as part of their routine assessments.  A large review in the Journal of the American Medical Association followed 25,714 adult men (median age of 43.8 years) who had undergone medical examination between 1970 and 1993, and tracked number  deaths in late 1994.

 The analysis showed that low CRF is a warning marker of cardiovascular disease (CVD) and risk of death, similar to diabetes and other risks such as high blood pressure and high cholesterol.

 Accurate measurement of the maximum rate of oxygen consumption needs to be done in a laboratory, but there are several ways that can help you get an approximate estimate without spending a lot of time and money.

- Method 1: Find a rowing machine (most available in the gym), set a distance of 2000 meters and do your best.  Then plug the results into the VO2 meter.

- Method 2: Take the Cooper Run test by running at full strength for 12 minutes and recording the distance you run

 Try one of the two tests and don't worry about it being 100% accurate.  The key is to increase the distance you can run for 12 minutes or reduce the time doing the exercise.

2. Body mass (not including fat mass)

 It is not an exaggeration to think that weight can predict your risk of death.  We all know how obesity affects our health.  Doctors and scientists use the BMI (body weight index) as one of the factors when considering a person's overall health.

 BMI is calculated by dividing weight (kg) by square of height (m), but the big problem is that body weight consists of many parts of which two main components are fat mass and  muscle mass.  If you have a lot of muscle, you get heavier, leading to a bad BMI even though you are quite healthy.

 Weight itself is not as important as the amount of fat you have versus muscle mass.  Thin people who lack muscle cannot be stronger than people with a greater body weight but with a certain muscle mass.

 A team of researchers investigated whether older adults with large muscle mass could help reduce their risk of death.  They analyzed 3,659 participants from the National Health and Nutrition Examination III survey who were 55 years old (65 if they were women) or older using a method called biology electrical impedance to measure body fat percentage.

Hypothetically, in older Americans, higher muscle mass for body height reduces the risk of death for 10–16 years.  Scientists cannot explain the relationship by factors such as hypertension, diabetes, insulin resistance ... That shows that having a certain muscle mass is a factor in prolonging life.

 There are several ways you can measure your body fat percentage such as using a hydrostatic balance, a BodPod analysis or a Dexa scan if you want a more accurate measurement.

3. Wrist gripping force 

Wrist gripping force refers to your ability to hold objects firmly based on their weight and put pressure on them (like opening a jar of pickles).  Researchers believe that wrist gripping force can predict your overall health, as well as your risk of cardiovascular disease.

 According to an analysis compiled from 42 research papers of more than three million participants found a linear relationship between wrist gripping force and the risk of death from all causes and cardiovascular disease.

 Improving your wrist gripping force now is one of the best things you can do for yourself in the future.  Another review found that wrist gripping force was linked to cognitive impairment, mobility, functional status, and mortality in older adults.

 You can measure your wrist gripping force with a device called a dynamometer.  To improve your wrist gripping force, you can do these exercises in the gym or at home.

4. Foot strength

Science shows 5 indicators that can predict life expectancy

Leg strength exercises should not be skipped. / ph: pexels

 Leg strength research shows that leg strength exercises should not be skipped.  The weaker the leg, the higher the risk of falling and the harder it is to stand up.  CDC reports show that falls are the leading cause of injury-related death in people 65 years of age and older, and there is an increasing sign.

The Health, Aging and Body Composition Study is the first to link leg strength to longevity.  Researchers selected 3,075 men and women who could walk 0.4 kilometers and climb 10 stairs without any obstacles and track them for 16 years.  Results from research determine that leg strength is a factor in future physical function.

 You can exercise to develop leg strength at any age.  If you are sedentary, walk more or start exercising with the treadmill.  You can also play sports you love or do exercises like squats, lunge at home.

5. Walking speed

New studies are starting to show that walking speed is another metric associated with your overall health and longevity.  According to an American scientific report: “A new study shows that an elderly person's walking speed (based on their age and gender) can predict their lifespan as well as their own  other health.  Of the 34,485 adults, those with an average walking speed of about 0.8 meters per second.  People with walking speeds of one meter per second or faster will have a longer than expected lifespan based on age and sex alone.

 Walking speed is related to leg strength, and although walking is relatively simple, it requires the use of a variety of muscles.  People may walk more slowly as their fitness declines, but it could be an early sign that something is wrong (like an increase in blood pressure can serve as a warning signal to health).

Science shows 5 indicators that can predict life expectancy

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