Sitting for a long time to get up violently flash back, no matter how long you sleep or the whole body is not strong, climbing a couple of floors will be out of breath …… body these signs, is to remind you to pay attention to health. The United States “Reader’s Digest” the latest article, summarizing the 10 test questions, please check your answers to see if your health is up to standard. 1.Wake up at 7:00 am, 9:00 am will feel lethargic? If the answer is “yes”, it means that you may lack of exercise or sedentary body overwork. Exercise is a recognized energy booster, the United States “Health Network” a large study involving more than 6,800 people found that long-term sedentary people after regular exercise, than people who do not exercise to reduce fatigue a lot. The World Health Organization is responsible for the study of global public health issues, Nick Perou recommended that regular and continuous exercise, at least five times a week, each time at least 30 minutes of exercise. Breaking the static lifestyle is also very simple, for example, when taking the bus to and from work, you can get off two stops early and walk or ride a bicycle instead; after every 40 minutes of work, exercise for 5 to 10 minutes. 2.Will my arms feel sore if I carry a 3kg bottle in each hand? Both hands carry 8 pounds (about 3 kg) heavy bottle, the test can be not only biceps, but also test your shoulders, back, chest, knees and other important muscle groups are up to standard. Studies have shown that people who do not exercise regularly reach maximum muscle strength at the age of 20 to 25, and then every 10 years will decline at a rate of about 10%, and after the age of 60, the decline will be more rapid. Once the lack of muscle strength, people are prone to injury, as well as suffering from arthritis, osteoporosis and even depression and dementia. A study at Tufts University found that elderly people with arthritis experienced 43% less pain after strength training that lasted 16 weeks. Muscle strength training can be done with the help of heavy weights such as dumbbells, with 20-25 reps per set, 5-7 times a week is appropriate. 3.Bouncing up and down 10 times, is the heart rate accelerating? This is an important indicator to check the status of heart rate control and cardiovascular health. If your heart rate is accelerating and you feel panic, excluding disease factors, you can usually improve by exercising more, you can choose interval training, such as combining fast running and jogging, which can effectively improve endurance and protect the heart. 4.When cutting toenails, is there any discomfort when bending the body? If you feel very hard when stretching, you should pay attention to your joints and bone condition, beware of arthritis, osteoporosis and other diseases to find, this may also be a signal of heart problems. A study published in the American Journal of Physiology found that the inability to touch your toes when standing on your legs may be related to the stiffness of your arteries and is a precursor to heart disease. Experts at the Mayo Clinic in the United States believe that five minutes of stretching exercises every day can improve this condition, which can start from the neck and gradually extend to the arms, shoulders, back and calf area, which is helpful to promote blood circulation and joint health. 5, can back kick to their hips? This is another way to test the flexibility of the body, if you do feel very difficult, indicating that your body’s flexibility and strength are not off. The U.S. personal fitness trainer Cornell Keane and the British personal fitness trainer Matt Roberts recommended two simple exercise methods. 1. can step two steps to climb the stairs. 2. often practice back kick legs. 6, without moving your feet, can you turn around and look backwards? This action can test the body’s central muscle strength and flexibility degree. If it is difficult to do, you can often turn the waist, which can enhance the function of the lumbar muscles and joints, and also have a preventive effect on chronic lumbar muscle strain, lumbar spine osteophytes, lumbar disc herniation, rheumatic lumbago, sciatica, etc. 7.When taking a plane or train, can you independently put the suitcase with items on the luggage rack? This action can test your low back and leg strength, low back strength poor people are prone to chronic back pain. “Backwards walking” can enhance the strength of the low back muscle groups, strengthen the stability and flexibility of the lumbar spine, while improving the metabolism of the lumbar tissue, to relieve low back pain. 8, holding a heavy object up and down the stairs whether to feel the strain? This is a test of strength, cardiorespiratory endurance and balance. Climbing stairs requires more energy and staying power than walking on flat ground. If you find yourself short of breath and having difficulty breathing after climbing only a few floors, often the lung function is already more than 50% worse than normal. And now most of the buildings are installed in the elevator, so people have less opportunity to climb the stairs to exercise. The more you struggle to climb the stairs, the more you should try to do more stair climbing exercises in the future. Usually at work, you can use the time of phone calls and lunch breaks to go up and down the stairs. Up and down the stairs should pay attention to the use of more thigh muscles, hip muscles and abdominal muscle strength, and to pay attention to the gradual, do not violently increase the amount of exercise, otherwise it is easy to damage the joints. 9, dancing 10 minutes of fast-paced dance will be shortness of breath? This question can reflect the body’s muscle strength and cardiorespiratory function. To better exercise cardiorespiratory function and shape muscles, it is more effective to insist on doing 10-15 minutes of explosive exercise every day. Experiments have shown that this is much more effective than simply running on a treadmill for 1 hour. Cheng Dantong, a member of the Technical Committee of Chinese College Aerobics, said that doing explosive exercises, such as combat gymnastics and short-distance fast running, can make full fat burning, shape muscle lines, enhance muscle strength, and can improve cardiorespiratory function. However, Yu Xinlu, secretary-general of the Beijing Senior Sports Association Softball Sports Committee, reminded that the elderly are prone to osteoporosis, muscle atrophy, osteophytes, joint diseases, etc., so it is not advisable to do high-intensity and explosive sports. 10.Do you feel tired after walking for 30 minutes continuously? Walking and many indicators of the body are related, at least 20 minutes a day to help burn fat, maintain the body, make people feel good and energetic, but also to lower blood pressure and blood sugar. According to the British Daily Mail, a number of studies have found that as age increases, a daily walk of 20 to 30 minutes can significantly improve health, especially the elderly who adhere to exercise, independence and self-care ability to improve 41%. Beijing Sports University Professor Lu Yifan said, fast walking, should be combined with the correct arm posture, that is, curved arm pendulum, because the straight arm pendulum easy to make the arm congestion, causing discomfort; fast walking, you can add some strength exercises, appropriate to improve the intensity of the exercise, especially for the upper limb strength exercises, such as push-ups; just adhere to fast walking, you can walk every other day, the body gradually adapt to adhere to the daily exercise.