A healthy body's objective assessment is considered an important predictor of health status, but most of the latest tools (such as the treadmill test) are too expensive and time-consuming, making them unsuitable for routine examinations. In 2019, a study reported the correlation between push-up ability and cardiovascular disease.

The current situation of cardiovascular disease in China

According to the 2018 'China Cardiovascular Disease Report' issued by the National Center for Cardiovascular Diseases:

The incidence of cardiovascular disease in China is in a stage of continuous rise.The estimated number of existing CVD patients is 2.9 billion, while the mortality rate of cardiovascular diseases still ranks first, higher than that of tumors and other diseases.

In 2016, the cardiovascular disease death rate in rural and urban areas accounted for 45.50% and 43.16% of the total deaths.Two out of five deaths are due to CVD

Cardiovascular disease patients in China include stroke 13 million, coronary heart disease 11 million, pulmonary heart disease 5 million, heart failure 4.5 million, cardiomyopathy 2.5 million, congenital heart disease 2 million, hypertension 2.45 billion.

Changes in the mortality rate of main diseases in urban residents of China from 1990 to 2016

The report also emphasized that cardiovascular disease risk individuals in the low-medium risk group should conduct lifelong risk assessments to facilitate early prevention and treatment of cardiovascular diseases.

Most people don't pay attention to physical examinations, thinking they are time-consuming and laborious. Now, a study shows the correlation between push-up numbers and heart health, we can use push-ups to assess our heart health at home, but its accuracy is still somewhat different from a regular hospital examination, so

Push-ups and heart health

In a 10-year tracking experiment conducted by Harvard University's Public Health School starting in 2000:Push-up ability is a method that can help assess cardiovascular disease risk almost in any situation, it is a convenient and free way.

Researchers analyzed the health data of 1,104 male firefighters on duty collected from 2000 to 2010. Their average age was 39.6, and their average BMI was 28.7.

At the beginning of the study, participants' push-up ability and maximum treadmill running endurance were measured, and everyone would then complete annual physical examinations and health and medical questionnaires.

For push-ups, the recorded figures started with a metronome of 80 counts per minute, missed 3 or more metronome beats, or stopped push-ups due to fatigue or other symptoms (dizziness, lightheadedness, chest pain or shortness of breath), the number of times

Active male adults' push-up exercise ability and its correlation with future cardiovascular events

During the 10-year research period, 37 types of results related to CVD were reported. Except for one,All other patients who completed 40 or fewer push-ups during the baseline examination showed a 96% reduction in the risk of developing cardiovascular disease compared to men who performed more than 40 push-ups.

Compared with the estimated aerobic exercise capacity of the maximum treadmill test, push-up exercise ability is more strongly correlated with the incidence of cardiovascular events.

The graph shows that the cumulative incidence in the 0-10 push-ups group is 15%, while in other groups it is 5% or lower.

The correct way to do push-ups

Push-ups are a common exercise to strengthen the upper body, endurance, but many incorrect movements can lead to muscle compensation, exercising the desired part and easily cause injuries, so

The standard way to do push-ups:

❶ With hands about 1.5 times shoulder-width apart, the wider the hand span, the more chest muscle is involved, and vice versa, the more arm muscle is involved.

❷ Hands on the shoulder underside, the body's front and back movement affects the recruited muscle,

❸ Elbows inward and at approximately 45 degrees relative to the body.

❹ Keep the buttocks contracted and tightened (imagine holding a 100 yuan bill in the buttocks, keep it tight so it doesn't fall),

❺ Feet together, toe-pointed, the wider the foot spacing, the lower the training intensity

❻ Maintain head, spine, hip, pelvis, knee joint on the same straight line

❼ When pushing up to lift the body, exhale; when downward, inhale, controlling the breath can help us better exert force

❽ When pushing up, the elbows should not be fully extended, when lowering, the chest should be within one fist distance from the ground.

Correct/Incorrect Demonstration

As you can see in the above incorrect demonstration, the demonstrator's head, spine, buttocks, knees are not on the same straight line, which leads to compensation, the difficulty of the action decreases, and there is a risk of injury

To ensure that the body is on the same straight line, the key is:

Buttocks contract and tightenAt this time, it will help your core contract, and your waist will not sag. Everyone can try it several timesCorrect/Incorrect Demonstration

This image shows the push-up view from above, at this time our

Elbows should be inwardcloser to our body,Maintaining a 45-degree angle with the torso, relax the shoulders away from the earsThis avoids neck discomfort and excessive involvement of the shoulder jointsSummary

Cardiovascular disease has long been the number one in disease death rate, and much of this is because of our bad living habits,

The American Heart Association has issued 7 small tips to improve cardiovascular healthManage blood pressure

1. Control cholesterol
2. Lower blood sugar
3. More actively participate in sports
4. Eat healthier
5. Lose weight
6. Quit smoking
7. Specifically, we can implement the above 7 points as follows:

❶ Choose a healthier diet: including vegetables, fruits, whole grains, beans, beans, nuts, plant-based protein, lean animal protein and fish. Limit sodium, saturated fat and added sugar. Limit sugary foods and drinks, fatty or processed meat, salty foods, refined carbohydrates and highly processed foods

❷ Set up a fitness plan, more participation in sports, control weight. Not limited to fitness, increase daily metabolic behavior (climbing stairs, doing housework)

❸ Ensure sufficient and high-quality sleep, short sleep time (less than 6 hours) and poor sleep quality are related to hypertension

❹ Quit smoking actively. Every time you smoke, vape or use tobacco, nicotine will temporarily increase blood pressure

How to eat healthily can refer to:

How to lose weight? 5 minutes to tell you how to eat scientifically to lose weightRegarding sleep time and quality, here are the relevant suggestions

How important is the daily rhythm to the immune system? Here's what you need to know about sleepUsing push-ups to assess heart health is a convenient way, but its accuracy is somewhat different from a regular hospital examination, so

For the health of your body, you must insist on regular physical examinations and achieve early detection and treatment!This is Ah Hao, who uses science to arm the brain and body and soul together to move forward!

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