The waist is the “mainstay” that connects the upper and lower parts of the body. It has a decisive influence on our work and life. However, poor lifestyle and neglect of the waist, resulting in the accelerated decline of our waist. Waist age beyond age, seriously affect our health. Waist age has three indicators “Waist age” refers to the age of the waist. It is not a medical term, but it reminds people not to let the waist before the age. However, in recent years, the number of patients seeking medical attention for lumbar diseases is increasing, lumbar disc herniation, lumbar muscle strain, lumbar degenerative changes, etc., began to plague more people. Ma Huasong, director of the orthopedic department of the PLA 306 Hospital, explained that the lumbar spine carries all the weight of the upper body and its load is quite large. When we sit, the weight of the head, torso and upper limbs is concentrated in the lumbar spine, and the longer we sit, the greater the pressure on the lumbar region. The increase in the number of obese people and the decrease in the amount of exercise are making our lower back more and more burdened and less strong. The phenomenon of younger back pain is also becoming increasingly serious, and some people can be described as “twenty to thirty years old, fifty to sixty years old waist”. Therefore, to determine the “waist age”, we must measure the lumbar spine, lumbar muscle and waist circumference. The lumbar spine Lou Siquan, chief physician of the orthopedic department of the Third Hospital of Peking University, said that the organs of the human body generally reach their peak at the age of about 35, and then begin to go downhill, the lumbar spine is the same, but each person’s lumbar spine aging rate is different. The director of the orthopedic department of Wangjing Hospital, Wen Jianmin, said that “the use of more, then recede faster”, long-term lumbar overexertion, incorrect posture and posture, ambulatory and sedentary, women wearing high-heeled shoes for a long time, may lead to more wear and tear on the lumbar spine, accelerating the degree of lumbar disc degeneration. The lumbar muscle is like the body’s natural “belt”, which can play a better protective role for the lumbar spine. Wen Jianmin explained that Chinese medicine says “tendons and bones”, the waist muscle does not work bones are prone to problems. As we age, the strength of the lumbar muscles gradually become weaker, easily leading to lumbar muscle strain. If the lumbar muscle strain occurs repeatedly, it will increase the instability of the lumbar spine and aggravate the possibility of lumbar disc herniation. The youthfulness of lumbar muscle strain is a prominent phenomenon nowadays. Waist circumference The World Cancer Research Fund has reported that for every 1 inch increase in waist circumference, the risk of cancer increases 8 times. A study published by Shanghai Jiaotong University shows that the rate of obesity growth among Chinese people has reached the second highest in the world. A survey conducted by Life Times and Sohu Community shows that 39.8% of people have increased their waist circumference by 1 to 2 centimeters over the past 5 years, 31.7% by 3 to 4 centimeters, 12.2% by 5 to 6 centimeters, and 4.4% by more than 8 centimeters. Self-measurement of “waist age” is up to standard To determine the status of “waist age”, you can use the following methods to self-measure. If one of the lumbar spine, lumbar muscle and waist circumference does not pass, it means that your “waist age” may not be up to standard. Sit-ups to measure the waist muscle Sit-ups can determine the strength of the waist and abdominal muscles and the ability to work continuously. The State General Administration of Sports issued the “national physical fitness measurement standards”: 20 to 24-year-old women, 1 minute to do 16 to 25 for passing, 26 to 36 for excellent, the age of 5 years, the number of standards down 1 to 2. 40-year-old adult women, on average, to do 20. By this reckoning, 60-year-old women do 12 to 16 per minute is appropriate, the number of men to increase the number of women based on 5 to 10. It should be noted that the elderly with high blood pressure, heart disease and other chronic diseases should be measured to avoid accidents due to excessive force. Tape measure waist circumference The WHO recommended measurement method is to stand, feet apart 25 to 30 cm, the tape measure through the umbilicus 0.5 to 1 cm horizontal around a week, obese people choose the thickest waist level around a week to measure waist circumference. The Chinese guidelines for the prevention and control of overweight and obesity in adults clearly stipulate that the waist circumference of men should preferably not exceed 85 cm and that of women should not exceed 80 cm. The symptoms of the lumbar spine Professor Chen Jianting, director of the Department of Spinal Orthopedics at Southern Hospital of Southern Medical University, said that lumbar spine problems can be checked by MRI at the hospital to determine whether there is early degeneration or disc herniation in the lumbar spine. Early symptoms are mainly lumbar flexibility, morning lumbar stiffness, after appropriate bed rest can be relieved; but if it is repeated back injury, lumbar pain, or leg numbness, lower limb radiating pain (i.e. sciatica), lumbar pain progressive aggravation or even night pain, we should consider the lumbar spine pathology, need to pay great attention to, timely medical treatment. The key groups of people are extra careful Ma Huasong pointed out that the following kinds of people, even if the waist test up to standard also need to protect the waist. First, people who live or work in a humid and cold environment for a long time, pay special attention to avoid getting cold in the waist. Secondly, people who have suffered trauma. Carrying heavy objects, sports instantly too hard, it will cause lumbar injury, chronic injury over time may develop into lumbar disc protrusion. Again, heavy manual laborers. Clinical findings show that the incidence of heavy physical laborers is higher than that of light physical laborers. Finally, people who work long hours, should participate in more physical exercise to enhance the strength of the waist. The way to protect the waist walking posture sitting posture to correct Chen Jianting pointed out that when walking do not hunch over; sitting or driving put a lumbar pad to reduce the force on the lumbar spine; avoid sitting for a long time, every 45 minutes to sit up and relax. Knock on the waist Ding Liling, deputy researcher at the Fitness Qigong Management Center of the State General Administration of Sports, said to hold a hollow fist with both hands, behind the backhand, and slowly and rhythmically knock on the lumbosacral area with the back of both fists alternately. The force from light to heavy, not suddenly make brute force. You can also rub both hands hot, press the lumbar eye, pause for a moment, and then rub down to the tailbone. Do 50 to 100 times each time, once a day in the morning and evening. Can play a blood circulation and strengthen the role of the lumbar spine, the back pain, waist and knee weakness, etc. has a better effect. Core muscle strength to protect the lumbar spine swimming and flat support are good ways to train the core muscle strength. Wen Jianmin said, swimming, especially breaststroke on the human waist and back muscles can play a very good exercise. But swimming should also be measured, once the movement is not well mastered but will cause sports injuries. It is recommended to swim 1000 meters a day. Reasonable diet Less oily food; minimize snacks and additional meals, control appetite, seven minutes full can be. Try to use the cooking method of boiling, simmering and stewing, and use a small amount of oil to fry vegetables. Develop the habit of drinking plain water and tea. Eat regularly, do not overeat, and do not overfeed at one meal. Increase the intake of fresh vegetables and fruits.