3 Tests for Longevity: How Healthy Are You?
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- เผยแพร่เมื่อ 4 มิ.ย. 2024
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We all want to live a long and healthy life... but how do we know if we are likely to get there? In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, shares 3 simple home tests for longevity!
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I read that study on grip strength when it first came out and the researchers stressed that training your grip was not helpful in prolonging your life. In other words, your grip strength is a measure of overall muscle strength and nervous system performance, so simply doing forearm curls and squeezing tennis balls, while giving you a grip of steel, will not improve your predictive longevity. If you have a weak grip, you would be better off engaging in an overall fitness routine that includes both resistance training and cardiovascular exercise and not simply focusing on your grip, that will improve naturally when you become healthier overall.
Exactly -he should have made that clear.
My thoughts too. thanks
@@VonVladimierVoltar He did highlight that grip strength is a proxy for overall strength but certainly should have expanded on this to include the points being made here.
Although as it happens grip strength on its own can improve your health outcomes. Should you fall for whatever reason a reasonable grip will give you a chance to grab something and possibly arrest the fall before you hit the ground. But overall you should definitely be working towards improved all around strength, balance and stability to not only decrease the chance of falling in the first place but to better protect your joints if you do.
He said that this was a measure of your overall condition.
@@galahadthreepwood He did. Listen rather than think of what you can criticize.
I probably would fail all 3 tests. I'm 91 years old and on my stationary bike an hour each day, I do arm and neck exercises in the first 15 minutes. My main aim is to exercise my heart.
You have already won the race. My mother passed at 94 but her last 4 years were not worth living. She kept herself healthy through diet and exercise but father time finally got her, she went down fighting. It is nice to hear of somebody doing well at this age. Cheers.
I remember when my father turned 98 and my sister tried to change his diet. I said to Dad to tell her "if I'd known I was going to live so long I'd have taken better care of myself."
At 91, you have already passed all three tests. Congratulations. 😊
Bravo!!! Howell Wong! Shan
He left out part of the scheme.
He didn't get around to where riding a stationary bike and doing arm and neck exercises in the first 15 minutes gives you a good chance of living past 55.
Maybe even 56.
I passed all comfortably.
And I have Parkinson’s.
Thanks for the challenge.
It’s all about feeling good about yourself, no matter what ever problems you have 😊
Absolutely agree 💯
Great attitude
In Soviet Russia, Parkinson's have you.
I am a bot. Do not reply to this message.
@@Nerdcrusher hello Soviet Russia 🥰
Frmale, age 82. 68secs holding 11.5lbs. 37 secs BOLT, 90 secs static one-legged stand. 2 years ago I broke my hip and had a partial hip replacement. one year ago I slipped on ice hiking in the mountains and badly sprained hip abductors and tendons, just now recovered to 95% I have spondylolisthesis grade 1 anterior and posterior in lumbar, facet joint arthropathy and degenerated disks . My oxygen intake is 97 to 100, I'm never breathless doing exercises that my PT says leaves most people breathless. I had to stop BOLT test due to increasing pain in my spine standing with weight compressing it. I was very fit when I broke the hip (backpacked high elevation trails in the Sierra Nevada Mountains solo.) I've worked diligently to regain the fitness, landscaping my yard, doing PT exercises faithfully strengthening the entire core.
Those are pretty good scores - I'm about 60 male about 90kg - grabbed a 10kg weight ( 22lbs ) - over 75 seconds right - 60 left- not good at bolt just 20 seconds - then got bored doing leg - so stopped at 2 minutes 30- somewhere over 3 minutes I suppose - good news is we can improve these scores - see bolt I can do with breathing exercises through nose with light breathing an exercise - my balance has been good - . Going to increase strength and cardio - my dogs are 14 years so have to go easy with walks - especially hot days - - if they were young would love to do a lots of long 4 hour plus hill hikes - Have a treadmill being shipped for my wife - so I can use it for 15% incline and fast walking - I let my dogs stop and sniffed as much as they want - so hardly fast - my leg test sounded a bit lazy just stopping so did left got to 2 minutes 40 seconds - calf muscle on that one started getting painful ( must use it - to assist foot grip ).
I meet 80 and 90 year olds old walking the hills - so makes a big difference - I think more knowing to add in resistance/strength training - is going to have a big impact on health in later years
I think from memory if you can do 1 minute eyes closed on one leg - good sign of both balance and brain health - I just got there a decade ago when mucking around with son , nephews and niece- tried now just 27 seconds first time
Well done. You could write a useful book on your recoveries for inspiration 😉
Congrats. I'm jealous.
Wishing you all the best in your recovery and your journey rebuilding strength - keep up the great work
I want to be you when I grow up
Will, these videos are fantastic and I’m so pleased to see the next generation of physios, really educating all of us in a simple manner. As a fellow physio over 60.. I say “Brilliant, keep it going!” Sean
I thought the whole time watching this… people should be working out every day so that they can pass all of these tests without a problem. It kind of reminds me of this old lady who couldn’t carry her groceries anymore so she started lifting weights. She discovered that she enjoyed working out so much that she started putting on muscle. Long story short, she became a competitive bodybuilder. I love that story, and after watching your video, I realized she probably added many more years to her life.
That's a great story! And definitely a great lesson for lots of people to hear about too
Elderly lady, NOT old lady. Please do try to get it right!
@@SpeccyMan definitions???
Was called too old at 50! Started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!
Just checked your channel garageman BRUTAL training keep it up grandpa🔥
That's great to hear!
At 52 I felt like a kid. Snow skied well, slalomed water skied, played tennis at a high level, did long strenuous mountain hikes. 52 is just middle age. You should be quite fit at that age unless you are just a lazy sack of crap. I am 70 now and just starting to feel the effects of aging, mostly because of wear in my lower back.
True! At 73 I wish I was a young 50 again
Yay you cheered me up -- I'm 68 and regularly stand on one leg, each side for up to 2 minutes. Thanks for providing useful tests that we can check at home.
I am 100 years old and I was fine until about nine months ago still taking my dog out for walks twice a day when taking the rubbish out to the bin I had a fail I managed to crawl back in doors I later had another fail indoors since then I have suffered with back pain although while not gone completely this is much better as I have been using a TENs machine I now have to walk with a stick and I cannot walk far but with scooter i cope
I have been unable to get any help from my GP if they cannot see it they do not believe it I have bought your book which I have found to be very helpful sorry to have gone like this but it helped to get it of my chest
I love your tips and recommendations and find them immensely helpful! Thank you.
You're very welcome
Your videos are always positive, full of things you can do to make life better.
Thank you for your kind comment!
Brilliant as usual. I’m 74 and only realised a few days ago I actually couldn’t close my hands properly into a grip. I’ve exercised them daily and now can’t tighten my fist normally. Todays advice on longevity is very revealing thank you Will. As usual you are a delight to listen to. Well done. Patricia
Thank u so much for ur informative videos. U r a natural healer.
thanks for the effort and sharing. i very much appreciate the information. thumbs up.
Excellent, thank you very much ! Now I'm able to test myself and get more motivated to exercise !
You're very welcome
Thank you so much for all the key 🔑 points Doctor 🧑⚕️
As a lifelong asthma sufferer, anything to do with oxygen scarcity is going to be stressful. I could not have passed holding my breath for 5 seconds even as a child. I’ve been working for several years on square breathing and 4 seconds on the exhale hold was a real accomplishment. Sometimes I can get to 6 seconds. On the other hand, my morning starts with a climb of 7 flights of steps straight up a mountain to walk my granddaughter to kindergarten.
Wow... walking up the hill every morning must be doing you a great deal of good. Keep it up x
You'll make it to 90 with ease.
@@elcheapo9444 thanks! I hope so. My grandmother's made it into their 90s with terrible eating habits and no exercise. With good eating habits and biohacking, I want to be picking out birthday outfits for my second go around as a "teenager". 😊
@@sarahrosen4985 😂😂 Of course, you will.
Keep up the great work! All your efforts are sure to be having a great effect
Thank you!
This is very helpful. Thank you.
This is so helpful and your videos to help improve are great too. Thank you!
You're very welcome
I am a 71.5 years old female , live in South Africa and regularly hike in the Drakensberg . 4 minutes per arm holding 9 lb leg weights. Bolt nearly 40 seconds , not very happy with that have to work on it. And 4 minutes per leg ( one -legged stand). Thank you very much for the good tips Doctor.
Beautiful videos.Always enjoy them!!
My longevity increase watching you 😍
If a grip is a proxy for overall strength, which correlates with longevity. Then doing grip exercises may not be of much use, because it's not increasing all over body strength. It's like saying strong arms correlates with overall strength which correlates with longevity, therefore doing bicep curls will make you live longer. No it's overall strength. Amazing how no one sees this.
Great point!
I have autoimmune arthritis affecting hands and wrists and cervical radiculopathy making arms sore and weak, so cannot even attempt the grip test…but i know it is not an indication of my overall strength (which is not great, but definitely not as bad as in my hands and arms). I passed other two tests with flying colors. So I have something to be thankful for. I would like to know if there is an alternative to the grip test for special circumstances. Perhaps core strength test or other option?
You are totally off key John. The grip thing is an indication not overall remedy. Stop being so negative u are showing Your Age.
Thank you
Super many thanks
LOVE your informative videos! TY! 👍
Super informational and helpful! This is such a great video! Thanks for this.
You're very welcome
Hi Will, thanks your exercises are brilliant.❤
You're welcome!
This was a great video. I did well on all except the breathing. Definitely will have to work on that. Thank you so much. Knowledge is power.
Knowledge is power indeed!
Wow thank you doc good ideas
As far as my exercises training is concern I tend to be more in tune to a trainer that’s in the senior age THATS been a trainer when they’re young and saying how their body has changed too.that’s a real teacher for my age
Thanks for your very practical tips! 😄👍💖
Your techniques are really excellent...Moreover you are brilliantly amazing.....
I’ve started doing dead hangs at the gym. The first time I did 25 seconds. I’m up to 45 seconds now, after practicing a couple times a week for about 3 weeks. I’ve been practicing standing on one foot for a few months while I brush my teeth. The electric toothbrush is timed so I know when I’ve done 30 seconds, one minute etc. I’ve noticed it’s much easier if I don’t move my head and keep my eyes on the same spot, so lately I’ve been moving my head and eyes to make it more challenging. Thank you for your time and expertise! I’m a 65 year old F and want the next decades to be filled with fun and interesting experiences and activities. I know I have to work hard to make it happen.
I can do a bicycle track stand forever.. but one leg not great. Good video. Later here but i will see how i do tomorrow
Hanging really helps my low back pain. I hang for 30 seconds twice a day.
@@secretagent86 I had to look up the bicycle track stand…It looks REALLY challenging. Good for you!
I am 64, and I am happy for you. Your approach is great, consistency!
Raw garlic will improve breathing, because it powerfully affects the circulatory system. No science, just experience. Chew it well before swallowing.
So you have been standing on one foot for a few months? Congratulations, that is quite a feat.(Smile.)
Thanks
Clear and Informative!
Your video gives me science-based body goals. Thank you so much.
"Work on it."
You're welcome
Thanks, very very inspiring and useful for our lives.
So happy to help!
Hi Will. Your videos are so good - you speak clearly and slow enough for old ears :) Have you ever done a video on Meralgia Paresthetica (I have not found it, if you have). Thank you.
thanks
Thanks very much! You just improved my attention span.
My grandmother wasn't healthy at all.She smoked as hell and drink over 1 liter of coffee per day.She died at 109 and never walked with a cane.
Sounds like she did pretty well. Sorry she‘s gone ahead of you…..
My father's parents smoked
Lucky Strikes and Pall Malls
No filters and started drinking
At noon every day. They both
Lived to be 90. Go figure 😮
@@billbertagnoli4226
Lol 😂😂
God rest their souls
@@marylynch951 The irony was that this was pretty common among Italian Catholics. 😂
@@billbertagnoli4226I thought all Italians were Catholics...
Nice of you to come out with good video full of useful information.
Thank you👍
You're welcome
I just took the three tests. I did well in two and terrible in one but I was not surprised. In the first, I was able to hold 10% of my weight for at least a minute. It was the second, the BOLT test with which I had trouble. My best time was 14 seconds. But I've had bronchitis and pneumonia at least 4 times each in my lifetime and now have COPD on top of CFS/MS. So that was not surprising. On the balance test, I did well, standing on each foot for at least a minute. I do walk every day, mostly to help my breathing and overall health. I find fresh outdoor air is very helpful and I always feel better after my walk.
I was sorry you did not include some (even varying) results to those tests. I presume the better one does, the longer one will live...? But thank you for giving us some indicators that will help us assess our own health.
Just viewed this today and found it most helpful. No long wordy build up, just cut to the facts. I was a competitive triathlete for decades, but gave it up in my late 60's. Now, at age 85, I find that I can no longer run even 100 meters, not swim the length of a pool. It seems that a lot of my muscle mass has vanished. I also failed your balance test in this video, although I did pass (barely) the other two tests. I just started doing treadmill walks up to 3 miles/day. I'd love to do these outdoors, but the snow and frigid temps here prevent that. I'm subscribed now and will check out your other videos. Maybe I can improve somewhat.
Way to hang in there! I just turned 40, and have already had a couple things act up since. I'm not even confident I'll make it to 70
Hi Steve. I'm pretty sure that all the training I did in early life has kept me going this far. I'm in overall good shape in spite of the fact that I can't run or swim. I took a 20' fall onto a structure last year. I should have been crippled, but I didn't break a bone, just some bruises. My best suggestion: stay active for as long as you can. It pays off later. i didn't even start until I was 35.@@SmarteeSteve
There's no "maybe" about it, you absolutely can improve. What's more the fact that you were fit and active previously gives you a better chance of seeing physical improvements than if you weren't. There are documented cases of people improving their VO2 Max (a measure of cardiovascular fitness) at an older age than you are. You've just got to get on with it but sounds like you're doing some good things already.
Thanks for the encouragement. I'm doing 3 miles/day on a treadmill now and slowly increasing the incline. I even get up to a slow jog now for about 3 minutes a session.@@FlatToRentUK
That's the problem.
All of these guys making workout videos live in FLA,CA,AZ,etc.
This was a good video, thank you !
61 years
25 sec breath but I still smoke a bit
45 secs balance but I am a skier
Grip 40 secs 9 kg
Weigh 90 kg
Time to do some cardio and cut back more on cigs
very useful information. I am 62 and fit in all the three tests.
I am 68 and I ruptured my quadriceps tendon coming on 4 years. On the road to recovery I did a range of exercises after having been in a straight brace for most of 3 months. It was about 18 months to get maybe 80% + of my function back, in which time I got a young and energetic dog. the short story is he got me up to 10,000 steps a day in short order which I kept up for 2 years, now I am down to 8,000 a day, with maybe a day a week exceeding 10,000. On my bad leg, which has arthitis too, I just did >1 minute without to much effort. I have no falling issues, I walk my dog 2 to 3 times a day and also take him to play ball. (PS: my initial injury was not a balance issue either.) PPS: My dog is a medium size at 32 lbs, he was 14mo when I got him and his first owner was a runner. I don't run.
Thanks for these tests!
You're welcome
Well, I flunked the tests. Of course, I’m 84 and feel pretty good except for the annoying arthritis in my thumbs. My husband had a very strong grip and in top physical condition, but developed Alzheimer’s disease at age 65 and Parkinson’s soon after.
🤔 yeah, one might be healthy n strong…but one’s destiny is written on the wall! 🫢
@@alondramojico6838 Yeah, longevity means getting to 80+. It's all gravy at this point lol.
@@micker9830 stand up , lean forward,then move on
Keep rockin!
let's get together!
Thanks 🙏
You're welcome
Thank you for your efforts .
My pleasure!
Very good!
Great information!
Very good video thanks mate
You're welcome
Wow no words..I passed all the tests for more than 60sec except for the breath holding exercises which was almost 50sec.Im ecstatic it's good for a 52 yr old. This is the result of my hard work on my body and breathing I practice exercises every day.thanx❤
I feel your elation. Keep doing whatever you're doing!!
That's great! Keep up the fantastic work
New experience for me. Thank you.
You're welcome!
Great job
How long should you be able to hang on a pull up bar? Great vids. Cheers/thanks👍
I think the biggest problem our parents didn’t face like we did is Ultra processed food. I swear that’s the difference! My Grandmother also smoked like a chimney and drank. Lived to her 90’s
Good morning from canada. Where can you get your videos,thank you again for your book ,
I'm 65 and passed the BOLT test holding my breath for 45 seconds, I can maintain my balance for more than 60 seconds on either leg. I haven't tried the grip test yet, (need to find something I can use for this one).
Glad this showed up in my YT feed tonight. Subscribed so I can learn more. Thanks for the helpful information. 🙂
AH ! But can you pat your head & rub a circular motion on your stomach at the same time ?
But can you remember who you are?
As far as the breathing, I do the Wim Hoff where you hold your breath for 30 seconds then 1.5 minutes.
I'm 64 and cut off the leg-standing at 51 seconds, each side. The reason was not wobbliness, but rather that the hamstrings got a bit sore. With a bit of stretching and training, I could probably do a couple of minutes, which his encouraging. The BOLT urge came at 25 seconds, but I stopped at 30. I take it that cardiovascular exercise would improve this.
thanks for the video and guidances - assuming one can peform the deadhand, what are the guide time limits? (e.g. minimum, gold standard, etc.)... cheers...
❤ Dr. You are good knowledgeable personality. Well and soft spoken handsome man. I am 78 from India. In September 2023 i had bypass surgery. But today I am practicing for my masters diving championships at world class level. ❤Mind is the only barrier. Philosophically speaking I have only body and no mind at all ❤❤
Good info
My grip has been compromised by osteoarthritis in my wrists, one wrist has had a bone fusion and I'm trying to avoid the same happening to the other. I'm strong and healthy everywhere else.
Grip test... shape of what you're gripping makes a huge difference
At 76 I do daily Ashtanga yoga . All the above are easy to do. I am going to live to 150!:-)
I am not sure which country have the longest longevity but I vaguely remeber that I was reading an article in around 17 of age and that is Osaka.
This is not stressing the grip nearly as much the wrist, forearm, and brachi muscles. Another words it's not representative of somebody trying to hang which requires an extreme amount of hand strength and risks. A better test is simply have a handle and hold the weight down at your side without bending your arm. You'll be able to hold more weight but it's going to put all the pressure on your grip not on the other muscles of your arm
exactlh what i was thinking, thats a real bicep curl hold more than grip!
Nice and informative video👍
FYI - I am 71 and pretty fit, I still ski at a high level but have back issues stemming from compressed fractures of 3 vertebra back in the early 80s, so lets just say its temperamental and the nerve impingement I have needs clearing on a daily basis. I did your tests, the bolt and balance test were very easy, but not the grip test. I admit that I have neglected a range of arm and shoulder exercises. I swim, so I am good at pulling down but not so great at lifting up. While I could easily hold the weight for twenty seconds and with effort 40 seconds, the stress showed up in my shoulder and wrist, not in my fingers. I would say the shoulder issue is a lack of training and the wrist issue is because of a lack of training and arthritis. When I do push ups I have to use a bar because the pressure using my palm in the normal way hurts my wrist. I have learned something, thank you... but I do think your grip strength test is flawed as I can easily hang from a bar for a minute or two.
Go to acupuncture center ,they can solve your condition ,I hv been busted up so many time , arthritis and brain tumors ,now gone ,iv used acupuncture over 40 yrs. I use no pharmaceutical meds I'm 80 no aches or pain , l follow that with ti chee and qigong ,❤❤❤❤😊😊😊😊
Excellent health keeping good methods 👍👌
Thank you!
Voltaire in his book Candide concludes …….” One must cultivate one’s own garden”… This phrase has many levels of meaning. One simple level suggests the physical act of gardening which will prolong your healthy life Both as a result of exercise and the growing of clean unadulterated healthy food. That’s also the social communication and also the fact that the gardening you would need 1000 lifetimes to learn everything so you will be expanding your neural network and keep your brain healthy too… Yes, it’s a great book on many levels
Thanks for this. I can easily hold an empty breath for over a minute, but what I understand from the video is that the important time is to the first effort to breathe. However, given that I can so easily ignore that small effort, I’m assuming I can go on to record a longer time, until I feel I really should take a breath. Not sure if that is correct.
I was wondering about that too, how urgent is that first impulse? I went with just the first feeling of wanting to breath so only like 38 sec, but I certainly could have held it longer
The real balance test on one leg is with eyes closed. It's very easy to maintain balance with eyes open. Eyes closed is a famous longevity test that is an accurate predictor of expected life span.
Unless you fall over and injure yourself while doing the test 😅
Pfft you know whats a better test. Solving calculus problems on one leg with eyes closed
Indicator of syphillis too. Just saying 😂
With eye open, I can maintain the balance for ever before I get bored.
@@jprithvi Yeah, I can do that too. 54 yo
These are great indicators. Thanks for the advice. For those of you who poke fun at this guy for being young and giving advice to those who are a little more mature, well, your age and IQ may just be similar in values!
Idk if I believe this or not. I have always had very weak wrists. I have also seen many older patients, as a nurse, way into their 90's who have never exercised their entire lives.
Bolt for me was 20, but I meditate a lot and it is not from exercise.
My balance has always sucked which I am not sure could be from allergies and my ears being stopped up. My balance didn't really improve even when I did yoga. This gives me something to work toward. 😁
I heard that average walking pace is a good - easy to test - indicator. From memory the research out of Sydney indicated you want to aim at over 5.0km/hr.
Good information
Thank you. Just found your channel. Very useful for me, as I always strive to improve myself. You are encouraging.
You're very welcome!
that grip test shown is not isolating the grip, it's a gen'l upper extremity muscle stamina test. It tests those upper extremity, fast twitch white fibered muscles. Use a dynamometer to just test the grip.
Excellent
Thank you!
I nailed em all dead hang 2 minutes and 47 seconds ,bolt test 52 seconds? single leg stand actually quit at 3 minutes cause I’m kinda busy RN but I’m 67 and do weight training.and ride a bicycle zone 2 daily and 3 max heart rate sprints most days, 36” vertical standing high jump,it’s been 3 years since I did a back flip I did a running front flip a couple months back , I can tell I’m not the athlete I was but I know how I am blessed to have won the genetic lottery.I have a brother that will not lift a finger (or leg) to help himself we are 11 months apart I keep telling him he WILL be using a walker if not a wheelchair !!! AT LEAST WORK YOUR LEGS !!! And when we were kids he out shone me in most all sports except gymnastics.ThankYou for advising people on such an important issue 💪👍
I "passed" the grip test (to my surprise, might I add), and the balance test (although I've been losing balance for over a year now) with wobbliness - the left leg started wobbling like crazy then grew steadier, the right leg started steadier and wobble as time went on.
(1-2 years ago, I was rock steady on both legs, and the stronger leg was the left)
For the BOLT test, I got... eight seconds. 😵
Now I'm going to explore your channel to see how I can work on that!!!
Hi there, I'm 70 this year. I still play soccer twice a week and cycle. However I found I had a balance problem over the last 2 to 3 years. I had a stomach muscle strain, and started core muscle strengthening exercises. After only a few days the balance problem completely disappeared. I continued to do the exercises and it's never returned. Try it..
Oxygen advantage has an app I use with breathing exercises to improve score. They personalize a daily practice and send to your phone.
I did very well with the arm and leg ones but not so well with the breathing one.
Very nicely explained by you.
We can follow 5,000 years old Great Indian art of yoga,pranayam or breathing exercise and finally
Dhyaan or meditation
every culture has some form of exercise. quit pushing.
thank you Will, only recently have I started watching your channel, and find it very useful.
I am 52Y old, doing workouts regularly, but this video did raise a concern: While the forearm strength has never an issue to me (dead-hang = almost two minutes) and also standing on one foot (over minute), the BOLT test result took me by surprise. Now here is the thing, I have been jogging for ages. I use a heartbeat strap, while jogging 5-6 miles (including inclines) a couple of times a week, and regularly doing stairs workouts (twice a week for 20 minutes or so, on real stairs, not in the gym). My Bolt Test score - I barely managed to last 20 seconds. How is it possible ??
Cheers mate
Yes, I can see what you mean. I'm 56yo, not as fit in the cardio sense as I was five years ago but can still run 30mins continuously. My BOLT result after following these instructions was about 15 seconds on my first attempt and about 2 seconds on a later attempt! I think I was taking the instructions too literally (exhale to "empty your lungs" and count until "first urge to inhale"). If this test is actually a real measure of fitness, maybe we need to emphasise the instruction to start relaxed rather than totally emptying the lungs?
The Bolt test is absolute nonsense. The human body was not designed to be "tolerant" of carbon dioxide in the bloodstream. A healthy human body is optimized for quick and efficient respiration for which resting heart rate is a much better indicator of cardiovascular fitness. Even holding a breath after inhaling is a better measure of health because it is an indirect measurement of lung capacity.
The same problem with me, 20 sec, no more
Dead hangs are a great exercise, not just a test for longevity. It stretches out the whole body, improves shoulder health, and improves grip strength. However, with some people, it can stretch out the spine too much temporarily and you can risk back injury.
Where did you hear that ? Sounds like nonsense.
When you dead hang and "relax" abdominals, obliques, psoas, QLs and TA, your lower back (lumbar area) will go into extension. The zygapophyseal joints on either side of the spine may not be used to being in extension, and in some people this will cause muscle spasm. By "not used to" I mean that the sensory input to the brain (specifically, the somatosensory cortex) may be interpreted as "this position is strange, it might cause injury". The result is that the small muscles around each spinal segment (rotatores, multifidus) will increase in tension to try to provide "protection.
@@rugger1009it’s true. Helps loads too with lower back pain, and I guess overall back pain.
Fantastic
Test 1: 15 seconds
Test 2: 60 seconds
Test 3: 30 seconds.
I am 72. And follow your routines. Had an emergency stent in LAD 10 yrs back. Have scar.Almost died back then.! i kayak a lot in summer--20-30 kms over 10 hrs.
Can you suggest an overall exercise routine for at home during winter? Using bands. Water is too cold for me in winter.!!
Keep the excellent videos coming.
Great numbers! Just my 2 cents... I'm 57 and a lifelong lifter. I'm understanding well now the adjustments that need to be made as we age. Imo, a few kettlebells and a good rower are the best use of time for overall fitness. Here's a few to look at.
Kettlebell Swings
One-arm Kettlebell Farmer Carry
Heel-elevated Goblet Squat
Gorilla Rows
Suitcase Deadlift
Kickstand Squats
The Rogue Concept 2 rower is great bang for the buck.
I find your second test's score difficult to believe. I don't think kayaking would lead you to have 2-3x the cardio capacity of an average person. (Especially at 72!) Are you loading up with oxygen over several breaths before your final exhalation? And are you sure you are stopping at the *very first* sign of tightening or stress, regardless of how subtle it is? If I'm wrong, *sincerest congratulations!*
By the same token, you might find it hard to believe that, at 65, I just stood on one leg for exactly *2 1/2 mins.,* repeated on each side. I could have gone a bit longer, but voluntarily stopped because I didn't feel like there was any point for me to continue either time. Also, I dead hang almost ever day, consistently over *two mins.* per hang (for a total of at least five mins.). You've got me beat in the cardio dept., as mine was only an average score, and I intend to work on that more.
@@jimreadey4837It's hard to know if it's discomfort or urge on the most subtle sign, but I definitely suck on the first 2. However, since we have healthy self esteem here, one can't get through a ballet class without balancing on one foot on TIPTOES (demi pointe) for a good count of 8. So I could almost watch this whole video on one flat foot. Reverance (bow or curtsy after performance)
I just built my own after posting above. A 30 lbs band fixed to a short broom stick at either end, free end clamped to the wall just above floor level. Works great. Also do 10 lbs x2 dumbell routine.
@@jimreadey4837 see reply to @michaelfera5515 I also walk 3-4 kms every day, regarding exercises. About breath test... I practice , deep breathe and hold, release, routine every alt day.. some 15-20 counts. I suppose that helps.
I've used hand scissor exercisers for years, I had to quit hanging as it caused knots to show up on top my shoulders which were painful. i suggest standing on a solid floor on the one leg stand, doesn't work to well on a carpet with a desk mat. ;0). Oh, gotta mention, I don't mind the click ads but doubling up on the long ads are where I cut the Subs, likes off completely. Good luck.
Did one minute wrist test each side with 8 kg (body weight 76 kg) and felt ok. 2 mins each leg for single leg test no problem. Breath test, only managed 30 secs despite doing hill walks. Not too shabby at 73 so should have a few more years left. Bye the way, good video will hopefully encourage others.
Great work!
For someone who is 70 +years old how many seconds should one aim for with the bolt test.?
I am 55. I am definitely going to take these 3 tests soon. Will post results here.
My grip feels ok even my punch grip or hanging. Newly 1 min. Breath, I passed 40 sec easy & went over 1 min in relative comfort. My balance is wobbly since an accident bur veen working on it. 20 sec average a side bit less stake on right.
I'm relatively active. Skate & swim loads of walking
What exercises do you suggest to improve Bolt score please?