Good health is the key for a long and happy life, but how often do we go to the doctor and check our body from top to toe? Luckily for us, there are a few steps we can do ourselves at home.
1. Check your resting heart rate.
Resting heart rate indicates how effectively your heart is. When you exercise and get in better physical shape, your heart will be ever more efficient, pumping more blood around the body with each heartbeat. What you coach at the endurance exercise, oxygen uptake, endurance, and it is primarily the heart’s stroke volume – how much blood the heart pumps out per stroke – that increases and improves maximal oxygen uptake or improved condition. Resting heart rate is reduced when stroke volume increases; therefore, resting heart rate is an indication of fitness. An average heart beats about 60-80 beats each minute when the body is at rest.
How to test:
When you wake up in the morning before you stand up from bed, check your resting heart rate by placing the forefinger and middle finger lightly over the main arteries of the wrist or neck artery, which is about 2.5 cm from the trachea, on each side of the neck. Count your strokes in 15 seconds and multiply the number by four to get the number of beats per minute.
You can also test by using a heart rate monitor.
- 30-40 beats per minute: Very well trained, at the elite level athlete.
- 40-50 beats per minute: You are very healthy and well trained.
- 50-60 beats per minute: Wanted: people usually have a resting pulse below 60, then you’re doing well.
65 + beats per minute: 60-70 beats per minute is considered normal. Is resting heart rate 75 or higher, then that is a sign of increased risk of heart attack, according to a Norwegian study. In other words, there is good reason to aim to reduce the resting heart rate with exercise. Be aware that some medications / drugs will affect heart rate. Some are born with naturally high resting heart rate even if the shape is good.
2. Check your eyes
The eyes can give you an indication of your cholesterol level. White matting around the edge of the iris of the eye could be a sign that the cholesterol is too high. High levels of cholesterol in the blood increases the risk of cardiovascular disease, like heart attacks
How to check your eyes:
Look at the iris of your eyes in a mirror. Is there white matting around the edge of the iris of the eye or a little inside? If so, this may be a sign of high cholesterol. Go to the doctor and take a blood test, and make sure your diet includes plenty of fruits, vegetables and oats, which lower the cholesterol.
3. The secret is in the waist measurement, the bigger the waist, the higher the risk for heart diseases.
Measure around your stomach between the lower rib and iliac crest while standing without any clothes on. It is important that you relax, do not hold your breath and breathing in the abdomen or exhale and balusters on the stomach.
* Women should be aware if the waistline is about 80 cm, and should take some measures if the waistline is about 88 cm or more.
* Men should be aware if the waistline is about 94 cm, and should do something if the waistline is about 102 cm or more.
A European study found that the risk of premature death is about twice as large for people with a lot of fat around the waist (more than 120 cm for men and more than 100 cm for women), compared with those with a narrow waist (smaller than 80 cm for men and less than 65 cm for women). The researchers behind the study believe the increased risk of premature death due to abdominal fat secretes substances and hormones that can help you develop chronic diseases, especially heart disease and cancer.
4. Check your responsiveness
How fast do you manage to grab something that is falling?
How to test?
Get somebody to hold a 30 cm long stick in front of you. The person shall keep the stick at the end where it says 30 cm, and the stick should be facing down. Place your hand on a level with 0-marked, with the thumb and index finger ready to intervene. Without warning, your friend will drop the ruler. You should grab it as quickly as you can, before it goes to the floor. Then, note the length of your finger where you grabbed the ruler.
Under 5 cm: Great
Under 10 cm: Average
Between 10 0g 29 cm: Are you sure that you get enough exercise and rest?
Boom: You can have low levels of potassium and need to exercise more.
5. Check your flexibility. One side of the body may be softer than the other.
To test your flexibility:
Stand with your right arm straight up in the air, bend your elbow so your hand hangs behind you. Raise your left arm up behind his back, as if to scratch between the shoulder blades, and try to obtain the other hand, as if you shake hands on yourself behind your back. Repeat on other side. Can you grasp your hands, you are very smooth. To touch the fingertips is the next best. By practicing this, you can improve your flexibility. It is normal to be softer on one side.
6. Check your brain
Your brain needs exercise just as much as the body to work and to strengthen your memory.
To test the brain:
Count backward from 100 for seven figures at a time (100 – 93 – 86 and so on) and try to get as low as you can without stopping. If you come down to 65 is considered a good result. To keep your mind focused, try to solve crosswords daily or read books as often as you can.
Note: These advices are just indicators and may not tell you how your health is 100%, though the best thing is to seek a professional doctor.