Four actions to self-test life expectancy

Mainland media "Health Times" has summarized several studies that some of the body's functional status can be preliminarily assessed by simple movements in daily life. 

Among the investigations, four movements targeted for people aged 50 or above, with the potential for health and longevity would obtain a 20-year life expectancy extension upon meeting the standard. 

1. Climbing Stairs

According to a study published in 2024 in Aging Cell, stair climbing speed could serve as an important indicator of aging. Researchers from the University of Pittsburgh analyzed the stair climbing speeds of 196 healthy older adults and found that:

• Cardiovascular Health: Those who climbed stairs faster had a cardiovascular age that was five to eight years younger.
• Reduced Mortality Risk: Individuals with faster stair climbing speeds had a 20 percent lower risk of mortality.
• Metabolic Youthfulness: Older adults who were agile in daily activities displayed significant signs of metabolic youthfulness.

A warning signal aging in the body may alert if  a  noticeable decline in stair climbing speed  or feeling fatigued and short of breath after climbing just a few flights of stairs, indicating the need for timely intervention to adopt anti-aging measures.

2. Walking

A study published in 2019 in Mayo Clinic Proceedings analyzed data over seven years involving 475,000 participants. The findings revealed that regard to body mass index with individuals who walked at a faster pace generally had a longer life expectancy, averaging 15 to 20 years longer than those who walked slowly.

The study also indicated that:

• Women who walked quickly had an average lifespan of 86.7 to 87.8 years, while slower walkers averaged only about 72.4 years.
• Fast-walking men had an average lifespan of 85.2 to 86.8 years, compared to around 64.8 years for those who walked slowly.

3. Measuring Waist Circumference

A study published in 2024 in the Chinese Journal of Epidemiology highlighted a positive correlation between excessive waist circumference and the risk of stroke. The study included health data from over 30,000 participants and found that 63 percent had waist circumferences exceeding the recommended limits

Key findings also included:

• Individuals with excessive waist circumference face a 78 percent higher average risk of stroke compared to those with normal waist sizes.
• Once waist circumference exceeds the threshold, the risk of stroke escalates significantly, particularly when measurements surpass 85.5 cm.

4. Single-Leg Standing

A study published in 2022 in the British Journal of Sports Medicine focused on balance tests involving 1,702 individuals aged 5 to 75. Over a follow-up period of seven years, the research found that individuals who could not maintain a single-leg stand for at least 10 seconds may face an 84 percent increase in all-cause mortality risk over the next decade.

Four Methods to Promote Longevity After 40

• Adopting a Longevity Diet

A study published in 2024 in the American Journal of Clinical Nutrition indicated that transitioning from a traditional diet to a longevity diet can significantly extend life expectancy. This is particularly effective when implemented starting at age 40, potentially adding over 6 years to one’s lifespan. The longevity diet primarily included the following five methods: 

1. Prioritize Whole Grains: Choose whole grains such as oats, brown rice, and whole wheat bread instead of refined grains.

2. Increase Legumes and Nuts: Incorporate legumes and nuts to obtain high-quality plant-based proteins and healthy fats.

3. Eating white meat and fish to reduce red meat consumption.

4. Ensure adequate intake of fruits and vegetables to obtain essential vitamins and minerals.

5. Strictly limit sugar and processed food intake to maintain a natural and healthy diet.

• Maintaining Healthy Sleep

A study published in 2024 by researchers from Tsinghua University in Scientific Reports indicated that getting about seven hours of sleep each night could significantly contribute to longevity. Both insufficient and excessive sleep could accelerate the aging process.

• Individuals who do not exercise and have either too little or too much sleep tend to show more pronounced signs of aging.
• Conversely, those who engage in more than 150 minutes of exercise per week tend to benefit from longer sleep, which helps maintain a youthful appearance. Shorter sleep durations are linked to more visible aging signs.

• Adopting Longevity Exercises

A study published in 2024 in Aging Science confirmed that racket sports have significant longevity benefits for both men and women. 

• Men engaging in pole vaulting and gymnastics can extend their lives by approximately 8.4 years and 8.2 years respectively.
• Fencing and shooting sports can increase lifespan by about 6.6 years and 6.2 years respectively.
• Racket sports, race walking, and running also show excellent longevity benefits.
• For female athletes, golf and racket sports are particularly notable, extending lifespan by 3.2 years and 2.8 years respectively.

Importantly, racket sports are the only activities that provide significant benefits for both genders, contributing to a lifespan increase of 5.7 years for men and 2.8 years for women.

• Avoiding Life-Shortening Habits

Smoking not only severely damages respiratory function but also accelerates the development of atherosclerosis, but significantly increases the risk of various cancers. Additionally, alcohol consumption harms the liver directly and can also damage the pancreas, heart, and nervous system. The World Health Organization has classified alcohol as a Group 1 carcinogen.

Moreover, a long-term diet high in fats, sugars, and sodium can continuously damage blood vessels and internal organs, leading to a gradual decline in bodily functions. Chronic stress, anxiety, or depression further places a heavy burden on the body. To effectively extend lifespan and improve quality of life, it is crucial to eliminate these harmful "life-shortening" habits.