Push-ups
For men, performing 5 consecutive standard push-ups and for women 4 times is considered the minimum level to avoid the risk of muscle loss. When entering middle age, the body may lose about 1-2% of its muscle mass per year, leading to decline in strength, decreased metabolism and increased risk of osteoporosis. If you can perform 12 or more push-ups in one turn, your biological age may be about 10 years younger than your real age.
Standing with one foot, closing your eyes
Try closing your eyes and standing on one leg. Men maintaining 7 seconds and women 8 seconds is considered satisfactory. When visual support is lost, the body must rely entirely on the vestibular system and leg muscle strength to maintain balance. Standing ability shows that the body's balance system is still working well, while poor balance can increase the risk of falling in old age.
Handhold power
Grip strength reflects the muscle condition of the whole body. For men weighing about 70 kg, the minimum force of squeezing should reach 47.6 kg.
Stand up, walk and sit down
The test includes movements such as getting up from the chair, walking quickly 3m, turning around and sitting down for less than 10 seconds. This is a movement assessment commonly used in geriatrics. If it takes more than 12 seconds, mobility shows signs of decline; over 15 seconds means the risk of falling increases. Slow movement not only reflects weak legs but may also be related to heart and lung function and reduced reflexes.
Comparison of height to arm span
Stand up straight, spread out your arms and measure the distance from the tip of one finger to the other and then compare with your body height. These two indicators are usually almost equal. If the arm span is longer than the height by over 3 cm, the spine may be compressed due to osteoporosis. As the vertebrae gradually collapse, the height decreases but the arm length is almost unchanged, increasing the risk of spinal fractures.
