A heart specialist has revealed a simple test that could surprise many people who mistakenly think they are fitter than they are. Dr Osman Najam, Consultant Interventional Cardiologist, believes those who attempt it may discover they don't get the results they think they will.
He explained: "Most people think they are fit, but fail this test. Find a set of stairs and walk up and down at a steady pace for one minute, aiming for around 60 to 80 steps in total. As soon as you stop, check your heart rate, either on your watch or by feeling your pulse. Then check it again after one minute of rest."
What to look for in the test
"What you're looking for is recovery. Ideally, your heart rate should drop by at least 20 beats within the first minute."
"If it drops quickly, that's a good sign your heart is coping well. If it stays high, comes down slowly, that can mean your fitness isn't quite where it should be yet."
He noted that while this doesn't indicate anything serious by itself, "it's a really useful signal". The expert, who works in Kent and London, clarified: "The key thing people miss is this: heart fitness isn't about how hard you can push; it's about how well your heart recovers."
Caution and other one-minute tests
Yet his test, which he described as a "general guide not a medical test", included a caution, reports the Liverpool Echo. He advised followers: "Remember, if you feel dizzy or unwell at any point, stop."
This isn't the only one-minute test that can provide insight into your well-being. According to NHS Suffolk and North East Essex, what may appear to be a childish game could actually indicate your future lifespan.
The 'flamingo challenge' balance test
According to the advice, even at almost 80 you should be capable of balancing on one leg for nearly 20 seconds - and if you struggle with this, it could indicate underlying health problems. It states that those aged between 18 and 39 should be able to stand on one leg for 43 seconds continuously, while those between 40 and 49 should manage 40 seconds.
This figure drops further with age, so for those aged 50 to 59, the average is 37 seconds; 30 seconds for those 60 to 69; between 18 and 19 seconds for those 70 to 79; and just over five seconds for those over 80.
Health specialists have urged people to try this challenge to shed light on the impact of ageing on strength, balance and agility. Medical professionals are calling on people of all ages to put their one-leg standing endurance to the test, and if hitting the targets proves difficult, there are methods to boost your strength and mobility.
Selina Lim, Divisional Director for Integrated Pathways at the NHS East Suffolk and North Essex NHS Foundation Trust (ESNEFT), said previously: "We know that people who struggle to balance for the expected amount of time are at a higher risk of developing ill-health as they age. By taking part in the 'flamingo challenge' people can quickly and easily assess for themselves whether they are at risk. If they are, there are lots of different activities they can engage in that can help improve their overall fitness."
According to the British Journal of Sports Medicine, the inability to stand on one leg for 10 seconds in mid to later life is linked to a near doubling in the risk of death from any cause within the next 10 years. Unlike aerobic fitness and muscle strength and flexibility, balance tends to be reasonably well preserved until the sixth decade of life when it starts to wane rapidly.
How to take the balance test
To take the test have someone with you, be in a clear area and wear suitable footwear. If you feel unsteady or unwell stop the test. The rules:
- Keep your eyes open and your hands on your hips
- Stand on one leg without any other support
- Time starts when your foot leaves the ground and stops when you put your foot back down (or take your hands off your hips)
The experts warn: "You need to see if you can maintain the pose for your age category, but even if you're feeling confident, don't try to maintain the pose for any longer than one minute."
Target times by age: 18-39: 43 seconds; 40-49: 40 seconds; 50-59: 37 seconds; 60-69: 30 seconds; 70-79: 18-19 seconds; 80+: little over 5 seconds.
