This doctor's 2-minute trick tells you how healthy you are–Try it now!
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.
As we age, ensuring our good health and independence becomes more important than ever.
Whether it’s carrying groceries, spending time with our loved ones, or maintaining balance and mobility, our strength is valuable in living life, especially in the golden years.
But what if there was a simple way to know if you’re aging healthily? Dr. Peter Attia, a physician specializing in longevity, suggests a simple test that can help predict overall health and independence as we age. Best of all, it takes just two minutes and requires no fancy equipment.
Dr. Attia's method is rooted in a classic strength exercise known as the farmer's carry.
This exercise is not just for farmers or gym enthusiasts–it's a practical movement that mimics everyday activities, like carrying groceries or moving a heavy pot from the stove to the sink.
The farmer's carry is a full-body workout that engages large muscle groups, including the heart, and it's surprisingly predictive of one's ability to maintain health and independence later in life.
This exercise involves holding a weight or dumbbell in both hands. Dr. Attia suggests that individuals in their 40s and 50s should be able to carry a certain percentage of their body weight in each hand for one minute.
For women, the goal is to carry 75 percent of their body weight—split between both hands—while men should aim for 100 percent. This means if a woman weighs 150 pounds, she should strive to carry a total of 112.5 pounds, or 56.25 pounds in each hand.
He said that this is the way to longevity and health in old age since the farmer’s carry is a full-body exercise that trains large muscles, such as the heart.
To perform this exercise, you should stand tall with feet hip-width away from each other. Brace your core, bend your hips, and as you lift to a standing position, you should keep your chest lifted and your back flat.
This exercise employs the use of your forearms, wrists, biceps, and improves grip strength while is needed for daily activities that become more troubling with age.
Also read: Are you at risk for osteoporosis? Here’s what you need to know.
Why is this important? Dr Attia shared, experts “are very confident” that as people age they “will have the strength to open a jar, for example, do the types of things we think really matter to people.”
Through lifting and holding weights in a farmer’s carry, the heart also puts in more effort to pump oxygen-rich blood to the muscles. So, the heart beats faster to fulfill the increased need, making your body more efficient.
It also helps with lowering blood pressure, reducing the risk of heart diseases, and improving overall stamina for other physical tasks. By having more strength, handling basic life tasks while being independent becomes more achievable.
Grip strength is often overlooked, but it's a critical aspect of daily life. A strong grip helps with tasks such as opening jars, turning doorknobs, and holding onto railings. It's also helpful for seniors in maintaining balance while walking, which prevents dangerous falls.
Dr. Attia recommended starting at a lower weight for around 20 seconds and then increasing the weight from there, saying, “Go to half percent of your body weight until you can get up to a minute, and then slowly advance the weight.”
Muscle mass also lessens as we age–it’s a part of the normal aging process! On average, individuals experience a three to eight percent per decade decrease after reaching the age of 30. Upon turning 60, this rate increases more.
Doctors usually advise strength training for older adults, but any age could benefit from it.
The farmer’s carry can make the difference between being able to live on your own or needing external care. Without strength training, an individual can lose up to 30% of their muscle mass from ages 50 and 70.
Moreover, grip strength has been linked to bone health. A study in the journal Rheumatology found that low grip strength in individuals over 50 was associated with lower bone mineral density and a higher risk of fractures.
This study involved 1,265 men and 1,380 women who were aged 50 and older.
Women with weak grip strength exhibited significantly lower bone mineral density in the spine and femoral neck, increasing their risk of spine fractures.
Men also showed a link between low grip strength and reduced bone density in the spine and hip, though findings were less conclusive due to smaller sample sizes.
Source: Front Row with Ed and Elizabeth / Youtube.
Bone density loss is a natural part of aging, with both men and women losing one to three percent of their bone mass annually after age 50. This decline raises the risk of osteoporosis, a condition that weakens bones and makes them more susceptible to fractures.
As with any exercise regimen, it's important to listen to your body and consult with a healthcare professional before starting, especially if you have pre-existing health conditions.
The farmer's carry is a practical exercise that strengthens the muscles used in everyday tasks, making them easier and safer. It's a simple yet powerful way to assess and improve your health prospects.
Also read: Reverse aging now: Discover the exercises that defy the common physical decline!
Have you tried the farmer's carry or other strength exercises? What impact have they had on your daily life? We'd love to hear your stories and tips in the comments below!
As we age, ensuring our good health and independence becomes more important than ever.
Whether it’s carrying groceries, spending time with our loved ones, or maintaining balance and mobility, our strength is valuable in living life, especially in the golden years.
But what if there was a simple way to know if you’re aging healthily? Dr. Peter Attia, a physician specializing in longevity, suggests a simple test that can help predict overall health and independence as we age. Best of all, it takes just two minutes and requires no fancy equipment.
Dr. Attia's method is rooted in a classic strength exercise known as the farmer's carry.
This exercise is not just for farmers or gym enthusiasts–it's a practical movement that mimics everyday activities, like carrying groceries or moving a heavy pot from the stove to the sink.
The farmer's carry is a full-body workout that engages large muscle groups, including the heart, and it's surprisingly predictive of one's ability to maintain health and independence later in life.
This exercise involves holding a weight or dumbbell in both hands. Dr. Attia suggests that individuals in their 40s and 50s should be able to carry a certain percentage of their body weight in each hand for one minute.
Dr. Peter Attia, a longevity medicine specialist, has revealed a simple exercise called the farmer's carry which predicts how healthy one will age. Image source: Front Row with Ed and Elizabeth / Youtube.
For women, the goal is to carry 75 percent of their body weight—split between both hands—while men should aim for 100 percent. This means if a woman weighs 150 pounds, she should strive to carry a total of 112.5 pounds, or 56.25 pounds in each hand.
He said that this is the way to longevity and health in old age since the farmer’s carry is a full-body exercise that trains large muscles, such as the heart.
To perform this exercise, you should stand tall with feet hip-width away from each other. Brace your core, bend your hips, and as you lift to a standing position, you should keep your chest lifted and your back flat.
This exercise employs the use of your forearms, wrists, biceps, and improves grip strength while is needed for daily activities that become more troubling with age.
Also read: Are you at risk for osteoporosis? Here’s what you need to know.
Why is this important? Dr Attia shared, experts “are very confident” that as people age they “will have the strength to open a jar, for example, do the types of things we think really matter to people.”
Through lifting and holding weights in a farmer’s carry, the heart also puts in more effort to pump oxygen-rich blood to the muscles. So, the heart beats faster to fulfill the increased need, making your body more efficient.
It also helps with lowering blood pressure, reducing the risk of heart diseases, and improving overall stamina for other physical tasks. By having more strength, handling basic life tasks while being independent becomes more achievable.
Grip strength is often overlooked, but it's a critical aspect of daily life. A strong grip helps with tasks such as opening jars, turning doorknobs, and holding onto railings. It's also helpful for seniors in maintaining balance while walking, which prevents dangerous falls.
?
Source: @peterattiaclips / Youtube.
Source: @peterattiaclips / Youtube.
Dr. Attia recommended starting at a lower weight for around 20 seconds and then increasing the weight from there, saying, “Go to half percent of your body weight until you can get up to a minute, and then slowly advance the weight.”
Muscle mass also lessens as we age–it’s a part of the normal aging process! On average, individuals experience a three to eight percent per decade decrease after reaching the age of 30. Upon turning 60, this rate increases more.
Doctors usually advise strength training for older adults, but any age could benefit from it.
The farmer’s carry can make the difference between being able to live on your own or needing external care. Without strength training, an individual can lose up to 30% of their muscle mass from ages 50 and 70.
Moreover, grip strength has been linked to bone health. A study in the journal Rheumatology found that low grip strength in individuals over 50 was associated with lower bone mineral density and a higher risk of fractures.
This study involved 1,265 men and 1,380 women who were aged 50 and older.
Women with weak grip strength exhibited significantly lower bone mineral density in the spine and femoral neck, increasing their risk of spine fractures.
Men also showed a link between low grip strength and reduced bone density in the spine and hip, though findings were less conclusive due to smaller sample sizes.
Source: Front Row with Ed and Elizabeth / Youtube.
Bone density loss is a natural part of aging, with both men and women losing one to three percent of their bone mass annually after age 50. This decline raises the risk of osteoporosis, a condition that weakens bones and makes them more susceptible to fractures.
As with any exercise regimen, it's important to listen to your body and consult with a healthcare professional before starting, especially if you have pre-existing health conditions.
The farmer's carry is a practical exercise that strengthens the muscles used in everyday tasks, making them easier and safer. It's a simple yet powerful way to assess and improve your health prospects.
Also read: Reverse aging now: Discover the exercises that defy the common physical decline!
Have you tried the farmer's carry or other strength exercises? What impact have they had on your daily life? We'd love to hear your stories and tips in the comments below!
