Most people believe that men have better physical fitness and stronger endurance, so many men do not pay much attention to maintenance in daily life. However, this perception is incorrect.
If men smoke and drink regularly, or have unhealthy lifestyle habits, obvious sub-health conditions will appear in the body after the age of 35.
If they do not pay attention to body maintenance at this time, it will shorten their lifespan. If men can still do the following things after the age of 65, it indicates that their physical fitness is still good.
01 After the age of 65, if men can still do the following six things, it indicates good physical fitness:
1. Good memory
After the age of 65, some male friends often experience memory decline, forgetting things they just put down. If memory is still good after the age of 65, it indicates good physical fitness. If memory decline is noticed, it is essential to take it seriously as it may be an early sign of dementia, and seeking medical help promptly is necessary.
2. Walk 3 meters in 5 seconds
The walking speed can reflect an elderly person’s overall physical condition. Under normal circumstances, the average walking speed for ordinary people is 0.9 meters per second. If male friends can maintain the ability to walk three steps in 5 seconds after the age of 65, it indicates relatively good physical fitness.
3. Ability to regulate negative emotions promptly
With increasing age, hormone levels in the body decrease, leading to negative emotions. If male friends over 65 can maintain a positive and optimistic attitude and adjust negative emotions promptly, it indicates good physical fitness. Having a positive and optimistic attitude can enhance cardiovascular and pulmonary functions, as well as improve resistance to viruses and bacteria.
4. Easily complete 25 sit-to-stand transitions within 30 seconds
For the elderly, as they age, muscles weaken, balance is easily lost, and falls are more common. The sit-to-stand test can quickly evaluate lower limb muscle and skeletal strength in an individual. Sitting in a chair, hands crossed in front of the chest, repeatedly standing up and sitting down; if a male over 65 can easily complete 25 repetitions within 30 seconds, it indicates good physical fitness.
5. No constipation issues
Elderly people often suffer from constipation, which is closely related to diet, low physical activity, and aging. If male friends over 65 do not experience constipation and have regular bowel movements, it indicates good intestinal function and overall good physical fitness. In case of constipation, it is important not to rely on laxatives but to adjust diet, engage in physical activity, and include bananas for smooth bowel movements.
6. Jog for 30 minutes every day without feeling tired the next day
As people age, bones gradually age, leading to bone pain. If male friends over 65 can jog for 30 minutes every day without feeling tired the following day, it indicates relatively good physical fitness. If physical stamina is low and even light activity causes extreme fatigue, it indicates poor physical fitness and should be addressed seriously.
02 Middle-aged and elderly people also need to engage in appropriate exercise
For middle-aged and elderly individuals, participating in appropriate exercise can help maintain good health and longevity by enhancing resistance, immunity, and preventing infections by viruses and bacteria. When exercising, middle-aged and elderly individuals should pay attention to the following:
1. Control exercise intensity
They should gradually increase the exercise intensity to allow the body to adapt and not over-exert initially.
2. Monitor exercise intensity
Exercise intensity should be adjusted according to individual physical condition to avoid strain and muscle or joint pain.
3. Manage exercise duration
Exercise duration should be around 30 to 40 minutes each time, which can improve cardiovascular function and aid in weight loss.
