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Most people want to live as long as they can. They of course want to be healthy so they can enjoy the life they are living. Certainly, longevity may run in certain families but there are a few qualities that are also seen in people who live long, quality lives.
We all know that we should get quality sleep, eat healthy foods and exercise consistently but there are other issues we should be looking at.
Let us take a look at a few of these longevity signs that most people tend to ignore but are predictors of longevity.
One is your resting heart rate. A resting heart rate of over 80 says that your heart is less efficient and may be working harder to get the job done, while a resting heart rate of 50-70 signals a more efficient heart and less work. Studies show that a resting heart rate of 80 beats per minute or above is associated with increased cardiovascular risk.
How fast do you walk? No, not how far you walk, but rather, what walking speed is a comfortable pace for you?
This act of walking briskly integrates multiple systems to achieve this task. Examples such as cardiovascular endurance to sustain movement, muscular strength to propel your body, balance, and proprioception to stay upright, neuromuscular coordination to execute the movements of walking smoothly and cognition to make you aware of your physical position are all part of this task. This is a team sport and if any of these factors are off, the speed will decrease. The speed tells on so many different body systems. People who walk faster than 2.2 miles per hour are shown to have significantly lower mortality risk as compared to slower walkers. Studies show that people who walk slowly are at greater risk for decline. If the walking speed is increased, decreased mortality follows.
We are told that muscles are the currency of aging. So many times, people are told how important maintaining their muscles and muscle strength is to their survival. A way of measuring muscle strength is looking at grip strength.
A simple tool such as a dynamometer will provide this information. Without muscle strength, one cannot get up from a seated position, carry an object or plate to the kitchen or do everyday chores around the house. Without muscle strength, one cannot take care of themselves. Muscle strength is linked to maintenance of independence in life. Weak grip strength is associated with loss of independence. So be diligent with those resistance training sessions.
These are just three of the qualities needed for longevity. We will discuss more of them in future articles.
Dr. Veita Bland is a board-certified Greensboro physician and hypertension specialist. Dr. Bland’s radio show, “It’s a Matter of Your Health,” can be heard live on Wednesdays, 5:30 p.m. on N.C. A&T State University’s WNAA, 90.1 FM. Listeners may call in and ask questions. The show is replayed on Sirius 142 at 5 p.m. on Wed. Email Dr. Bland at ideas@blandclinicpa.com
