Fitness Methods to Avoid Being a Burden to Your Children

While you can't change your registered age, your biological age can be made younger through changes in your lifestyle. Genetics only account for 15-25%, and over 75% of your health depends on your physical capabilities and how well you manage them. So, what are the ways to build a body that won't be a burden to your children? Here, we'll introduce 5 fitness methods recommended by experts.

Measuring Lower Body Strength and Flexibility

The first method we'll introduce is the Sit-to-Stand Test (SRT). This test involves sitting on the floor with your legs crossed, barefoot, and then standing up using only your leg strength, without using your hands or knees. You should aim for a score of 8 or higher out of 10. If your score drops below 7, there's a high risk of decreased ability to live independently.

Checking Walking Speed and Balance

The second method is measuring walking speed. Set a distance of about 4 meters and try to walk a bit faster than usual. You should be able to complete this distance in under 5 seconds to be considered normal. The third is the Single Leg Stance (SLS) test, which measures how long you can stand on one leg in a safe place. Holding the stance for over 30 seconds indicates good balance.

Assessing Grip Strength and VO2 Max

The fourth method is measuring grip strength. Bend your elbow at a 90-degree angle and use a hand dynamometer to measure your strength. Finally, you need to check your VO2 Max (Maximum Oxygen Uptake). This is a measure of aerobic capacity taken with specialized equipment during exercise. You can get an accurate measurement at facilities like the Korea Sports Promotion Foundation or university hospitals.

Exercises for Restoring Physical Function

If the results of these five tests fall short of the benchmarks, you need to focus on restoring your physical functions. Strengthen your lower body and core muscles with squats and reverse lunges. To improve walking speed and aerobic capacity, calf raises are effective. These exercises can strengthen your ankle and calf muscles.

• Squat: Stand with feet shoulder-width apart, bend your knees as if sitting in a chair, then stand up.
• Reverse Lunge: Step one leg back, bending both knees to 90 degrees.
• Calf Raise: Stand holding onto a wall, lift your heels, and slowly lower them.

Lastly, to improve grip strength and balance, practice standing on one leg in your daily life. Walking in water or learning Tai Chi are also good options. Squeezing a wet towel can also be effective for building hand strength.

Always prioritize safety when exercising. If you experience any abnormal pain in your joints or muscles, stop the movement immediately and seek medical attention if necessary. It's important to set a safe range of motion for your exercises.