How carrying out a 2 minute exercise could reveal how healthy you are?
With a rapid aging population, dementia is predicted to rise to 1.4 million by 2040. So 1 in 3 people born today will develop dementia in their lifetime. There is no cure for dementia but there is a lot of interest in preventing it, primarily by increasing the level of physical activity in a persons lifestyle. As well as dementia in older age there are other changes such as muscle mass, muscle mass decreases as part of the normal aging process. Once you reach 30 years old, muscle mass decreases by 3-8% per decade. This rate is accelerates after 60.
A physician has said two exercises may predict how healthy you age. Research suggests that reduced grip strength and slower walking speed can be predictors of decline.
The first one is the farmers carry. The exercise specifically strengthens grip. It is a simple yet powerful exercise, enhancing strength, stability and daily function. To perform this exercise you need two dumbbells or kettlebells of equal weight. You should stand tall, keeping your chest up and engage your core (stomach). There is no set distance, but you should aim for walking for a minute, you may want to start with 30 seconds. Women should aim to carry 75% body weight, whereas men should be able to carry 100% of their body weight. Farmers carry works the large muscles as well as smaller muscles such as forearm grip muscles but also importantly your heart and lungs.
Second exercise is grip strength. A sturdy bar is needed and with a over hand grip, so your palms facing away from you. You hang from the bar with your arms fully extended. You should build up to hanging for 1 minute, not swinging and bracing your core (stomach).
Research shows that women with low grip strength have significantly lower bone mineral density at the spine and femoral neck (top of your leg) and have a higher risk of developing spine fractures. This research was conducted by the European prospective Osteoporosis study group.
Without strength training a person can lose up to 30% of their muscle mass between the ages of 50 and 70 years.
Should you require a personal home exercise programme to assist with improving your strength please give us a call on 01245 377118.
