Self-rated lung function
There is a "6-minute walking test" in daily life, which can initially measure your lung function.
Test method: walk as fast as possible on the flat ground for 6 minutes and measure the walking distance. Less than 300 meters is 1, 300~374.9 meters is 2, 375~449.5 meters is 3, and more than 450 meters is 4. The lower the grade, the worse the lung function. Those who reach grade 3 or 4 indicate that the lung function is close to or has reached normal.
Health warning: after entering middle age, the maximum oxygen uptake of human body begins to decrease. People who seldom exercise, the maximum aerobic capacity at the age of 60 is almost half that at the age of 20. Therefore, in order to maintain good lung function, it is necessary to adhere to moderate physical exercise for a long time. Such people's lung capacity declines slowly, and even after 60 years old, their lung capacity is still relatively normal.
Self-test cardiac function
The function of the heart is to supply blood to the whole body. In a quiet state, the human heart beats about 70 times per minute, pumping 70 ml of blood each time and pumping about 5 liters of blood per minute. From this calculation, it is conceivable that a person's heart pumps out a lot of blood in his life.
Therefore, it is very important to know the function of your heart. You can test your heart function level through self-feeling.
Test method: The easiest way to know if there is anything wrong with heart function is to climb a mountain or go upstairs to get flustered. Panic is caused by too fast, too slow or irregular rhythm. Therefore, according to the subjective symptoms of human body in different degrees of activity, the heart function is divided into four grades, you can judge the heart function and try to make a transition from poor grade to good grade:
Level 1: All activities are unrestricted and asymptomatic.
The second level: can be competent for general light physical activities, but heavy physical activities can cause heart failure symptoms such as palpitation and shortness of breath.
The third level: there is no discomfort at rest, but the performance of cardiac insufficiency when doing general light activities.
Level 4: There are symptoms when doing any activity, even when resting in bed, there are symptoms of cardiac insufficiency, such as palpitation, dyspnea, inability to lie flat, etc.
Health advice: Exercise is the best way to protect the heart. Walking, brisk walking, jogging, Tai Ji Chuan and sprinting are all very good choices. People of different ages can choose according to their actual situation.
Self-rated renal function
Observing urine by yourself is the most direct and simple way to judge whether renal function is normal.
Test method: First, observe the urine pattern. If the foam in the urine increases, after standing for a period of time, fine foam will appear on the surface of the urine, which may be proteinuria; Secondly, we should pay attention to the color of urine, the change of urine color, the turbidity of urine as rice sample, or the redness of urine as strong tea color or even soy sauce color, all of which are abnormal phenomena; In addition, observing the change of urine volume, the daily urine volume of normal people is about 1000~2000ml. Too little or too much urine volume indicates that there may be something wrong with the kidney.
Health tips: to prevent chronic kidney disease, we should adjust our lifestyle and keep exercising; Regular work and rest to avoid fatigue; Relax and avoid emotional tension; Low-salt diet with balanced nutrition. Regular physical examination can also block or reverse the disease.
Self-rated visceral fat
Waist-hip ratio is an important index to judge central obesity, and a large waist-hip ratio means abdominal fat accumulation.
Test method: the so-called waist-hip ratio is to measure the waist circumference and hip circumference, and then divide the waist circumference figure by the ratio of hip circumference to calculate the waist-hip ratio. The evaluation method recommended by the American Sports Medicine Association is that the waist-hip ratio of men is less than 0.94 and that of women is less than 0.82, which is normal.
Health Tips: Have a standard waist-hip ratio, eat reasonably, increase exercise time, release stress, such as taking deep breaths or doing yoga, and insist on aerobic exercise for at least three and a half hours a week. In addition, learning to adjust psychological pressure and releasing pressure reasonably when the mentality is correct can effectively improve abdominal obesity caused by people's unhealthy lifestyle.
Self-test grip strength
Grip strength can reflect the strength of one's upper limbs.
Test method: Take an object weighing about 5 kilograms and walk with it to see how far it can go. If you walk 100 meters, you will feel bored, or you can't pull it after five or six times, which means that the grip strength is not enough and needs to be improved.
Health tip: In addition to strengthening grip strength with the help of grip ring, stretcher and other fitness tools, turning walnuts and metal balls in the palm of your hand at ordinary times is helpful to increase hand strength and improve hand flexibility.
Self-test reactivity
"Eye-hand reaction time" can judge a person's reaction ability and eye-hand coordination ability. Reaction time is the best index of life, reaction time is the standard to measure intelligence, and intelligence is the index of human "system integrity".
Test method: one person holds the ruler, vertical, zero scale downward, and suddenly let go. The other man is holding a ruler. If the scale is about 5 cm, the reaction is faster, and if it exceeds 20 cm, the reaction is slower.
Health suggestion: table tennis, tennis and other ball games need good eye-hand coordination, which is helpful to train reaction ability.
Self-test balance force
Good balance can prevent falls, thus reducing unnecessary injuries. Especially the elderly. Self-test balance can try "Golden Rooster Independence".
Test method: close your eyes, slightly close your eyes, put your hands on your sides naturally, lift one foot at will, raise your legs as high as possible, stand on one leg, and measure how long you can stand. 15~20 seconds or more means that the balance ability is good, and attention should be paid to 10 seconds or less.
Health advice: The "pushing hand" in Taiji Chuan, the "bird play" in Wuqinxi and the independence of golden rooster are all suitable for the elderly to exercise their balance ability. In addition, you can practice walking backwards, which can enhance your sense of balance.
Need to remind everyone that the self-test method is only a preliminary judgment. Don't use this as a diagnostic criterion, and don't blindly believe in folk remedies. If you feel uncomfortable, you should go to the hospital for medical treatment and adjust according to the doctor's advice.