Health self-test: Do you know what state your body is in?

Nowadays, many people have to work instead of being in a healthy state. However, do you know that our physical functions have been destroyed by you? So, how do you know what state your body is in? Now let's do the SEP health self-test!test1, is your balance good enough?Stand with your feet in a straight line, using the tip of the back foot to press against the heel of the front foot. Place your hands naturally on both sides of your body, then close your eyes and silently count 10 numbers in your mind. If your body shakes during counting, it means your balance is not good enough and you need to strengthen your balance exercise. Otherwise, when walking in daily life, you are prone to uneven force and damage your ankles and knees, which can also cause spinal strain over time.

Improvement Method

Whenever you have the opportunity, adopt the "golden chicken independent" posture to exercise your balance. You can make full use of the time when brushing your teeth or watching TV.

Test 2: Is your listening good enough?

Have a friend stand 1 meter away from you, with their back to you, chatting with you. If you can hear what they are saying clearly, it means your hearing is not a problem. At this point, you can increase the difficulty by turning on the TV to create some interference. If you can still hear what he is saying clearly, it means your hearing is very good. But if you can't hear what he's saying without turning on the TV, it means your hearing has been damaged, and a large part of the reason is that you adjust the volume too much when using headphones.

Improvement Method

When watching TV or listening to music, adjust the volume to below 60% of the maximum volume, especially when using headphones, pay attention to controlling the volume. Moreover, it is best to use encapsulated headphones that can isolate external noise instead of built-in headphones that are prone to damaging the inner ear.

test3 Is your pelvis healthy enough?

Sit in a chair, place your feet on the same horizontal plane, and observe if your knee height is consistent? Then lie back on the floor, relax your lower limbs, and ask a friend to help observe if your left and right ankle inclinations are consistent? If the answer is negative, it means that your pelvis has undergone some degree of deformation. In fact, most women will experience slight pelvic deformation due to long-term wearing of high heels or carrying heavy backpacks on one shoulder.

Improvement Method

Wear flat shoes more often and consult a fitness coach to help you develop a training plan. Don't worry, over 80% of minor pelvic deformities can be repaired through appropriate exercise.

test4, is your breathing efficiency high enough?

Hold a lit candle with one hand, then extend your arm and try to blow out the candle with one breath. If you are unable to blow out the candle, it indicates that your breathing is shallow and not efficient enough, and the cells in your body may often be in a state of insufficient oxygen supply. Swimming is one of the most effective methods to activate lung function, increase lung capacity, and improve respiratory efficiency. In addition, diaphragmatic breathing should be used more frequently in daily life to improve respiratory efficiency. Learn to breathe gently, slowly, and smoothly, without pausing between breaths, maintaining a consistent length, while paying attention to the even force of exhalation and inhalation, and feeling the ups and downs of the diaphragm.

test5, is your blood circulation good enough?

Use the steps in the stairwell as props to complete the up and down movement of the steps, up and down 20 times per minute, continuously for 3 minutes. Then take a 30 second break, followed by measuring your heart rate and recording the number of heartbeats during the 30 second period. Refer to the table below to see if your blood circulation is good enough and if your oxygen delivery efficiency is high enough?

20-29 years old 30-39 years old 40-49 years old and over 50 years old

Excellent 39-42 times 39-42 times 41-43 times 41-44 times

Very good 43-44 times 43-45 times 44-45 times 45-47 times

Good 45-46 times 46-47 times 46-47 times 48-49 times

General 47-52 times 48-53 times 48-54 times 50-55 times

Low 53-56 times 54-56 times 55-57 times 56-58 times

Very low 57-66 times 57-66 times 58-67 times

Improvement methods

Daily 30 minutes of aerobic exercise can greatly improve the blood circulation in your body and enhance the oxygen delivery efficiency of the circulatory system. Fast walking, jogging, cycling, and even gardening are all great aerobic exercises!

test6 Is your spine healthy enough?

Stand in your usual position, adjust your whole body to a relaxed state, and then have someone take a side photo of you from your left and right sides. From the photo, it appears that your head should be in a straight line with your shoulders, and should not tilt forward or backward. Your shoulders should also be in line with your ears. In addition, the lower part of your back should also have a certain curvature inward, but the curvature should not be too large. If the actual situation in the photo does not meet the above standards, it means that your standing posture is poor. This not only affects your appearance and temperament, but also leads to spinal strain, and even compresses nerves, causing a series of health problems such as dizziness, headache, shoulder pain, etc.

Improvement Method

In addition to improving standing posture based on corresponding photos, it is also necessary to do more stretching exercises to straighten the spine: stand at the door, grasp the 9pm and 3pm positions on the door frame with both hands, tilt the body forward as much as possible, and repeat several times; Then move your hands to the 11 o'clock and 1 o'clock positions on the door frame, and tilt your body forward as much as possible, repeating several times.

Details can be found in the Health Self Testing Topic http://exam.fh21.com.cn/jkzc/