Six postures to test sub-health level

It can be said that sub-health has evolved into the "normal state" of modern people. However, sub-health is also divided into different levels. Don't wait until sub-health is about to become a disease before you seek health care. By then, the money and price you pay will be much higher.

Test 1: Are you balanced enough?

Stand in a straight line with your feet lined up front and back, with the toe of your back foot against the heel of your front foot. Let your hands hang naturally on both sides of your body, then close your eyes and count to 10 silently in your mind. If your body shakes while counting, it means that your balance is not good enough and you need to strengthen your balance exercises. Otherwise, when walking in daily life, you will easily apply uneven force and injure your ankles and knees, which may cause spinal strain over time.

Improvement Methods

Whenever you get the chance, use the "one-legged stand" posture to exercise your balance. This can be done while brushing your teeth or watching TV.

test2 Is your listening ability good enough?

Ask a friend to stand 1 meter away from you, with his back to you and chat with you. If you can hear what he says clearly, it means there is no problem with your hearing. At this time, you can increase the difficulty a little bit and turn on the TV to create some interference. If you can still hear what he says clearly, it means your hearing is good. But if you can't hear what he is saying without turning on the TV, it means that your hearing has been damaged, and a large part of the reason is that you turn up the volume too high when using headphones.

Improvement Methods

When watching TV or listening to music, adjust the volume to less than 60% of the maximum volume, especially when using headphones. In addition, it is best to use over-ear headphones that can isolate external noise instead of built-in headphones that can easily damage the inner ear.

test3 Is your pelvis healthy enough?

Sit on a chair, place both feet on the same level, and observe whether your knees are at the same height. Then lie on your back on the floor, relax your lower limbs, and ask a friend to help observe whether the inclination of your left and right ankles is consistent. If the answer is no, it means that your pelvis is deformed to a certain extent. In fact, most women will suffer from slight pelvic deformation due to wearing high heels for a long time or carrying a heavy backpack on one shoulder.

Improvement Methods

Wear flat shoes more often and consult a fitness coach to help you develop a training plan. Don't worry, more than 80% of minor pelvic deformations can be corrected through proper exercise.

test4 Is your breathing efficient enough?

Hold a lit candle in one hand, then stretch your arm out and try to blow out the candle with one breath. If you are unable to blow out the candle, it means that your breathing is shallow and inefficient, and your body cells may often be deprived of oxygen.

Improvement Methods

Swimming is one of the most effective ways to activate lung function, increase lung capacity and improve breathing efficiency. In addition, diaphragmatic breathing should be used more often in daily life to improve breathing efficiency. Learn to breathe softly, slowly and smoothly. Do not pause between breaths. Keep the length consistent. Pay attention to the even force of exhalation and inhalation and feel the rise and fall of the diaphragm.

test5 Is your blood circulation good enough?

Use the steps in the stairwell as props to complete the action of going up and down the stairs, 20 times per minute, and continue for 3 minutes. Then rest for 30 seconds, and then measure your heart rate again, recording the number of heart beats within 30 seconds. Check the table below to see if your blood circulation is good enough and whether your blood is efficient in transporting oxygen.

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

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

Generally 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 59-67 times

Improvement Methods

30 minutes of aerobic exercise every day can greatly improve your blood circulation and increase the oxygen delivery efficiency of the circulatory system. Brisk walking, jogging, biking, and even gardening are great aerobic exercises!

test6 Is your spine healthy enough?

Stand in your normal posture, adjust your whole body to a relaxed state, and then ask someone to take a side photo of you from your left and right sides respectively. In the photo, your head should be in line with your shoulders and not tilted forward or backward. Your shoulders should also be in line with your ears. In addition, your lower 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 bad, which will not only affect your appearance and temperament, but also cause spinal strain and even compress the nerves, causing dizziness, headache, shoulder pain and a series of health problems.

Improvement Methods

In addition to improving your standing posture as shown in the photo, you should also do more stretching exercises to improve your spine: stand at the door, grab the 9 o'clock and 3 o'clock positions on the door frame with both hands, lean your 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, lean your body forward as much as possible, and repeat several times.