3 KEY TESTS FOR LONGEVITY
Transitioning from military to civilian life brings many changes, especially in terms of physical activity and daily routines. As veterans, the structured physical regimen of active duty often gives way to a more sedentary lifestyle, which can affect overall health and longevity. I am Coach Lorraine, and today I want to guide you through three simple yet effective tests that can help you gauge and improve your physical resilience: the grip strength test, the BOLT (Body Oxygen Level Test), and the balance test. These tests are particularly relevant as they highlight areas that may have declined since leaving the structured physical training of the military.
1. Grip Strength Test
Why It Matters: Grip strength is a key indicator of overall muscle strength and is predictive of longevity and health. This test is essential for veterans, as maintaining muscle function is crucial after the regular physical training of military life has ended.
How to Perform at Home:
Use a handgrip dynamometer, which can be purchased online.
Sit or stand with your arm at a right angle, squeeze the dynamometer with maximum effort, and
record the highest reading out of three attempts with each hand.
Safe Exercises to Improve Grip Strength:
Hand Grippers: Regular use can significantly improve your grip.
Wrist Curls and Reverse Wrist Curls: Using light weights like dumbbells.
Farmer’s Carry: Walk while holding heavy objects or weights in each hand.
2. BOLT (Body Oxygen Level Test)
Why It Matters: The BOLT score is an excellent indicator of your breathing pattern efficiency, which is crucial for managing stress and overall cardiovascular health. Proper breathing techniques are often overlooked after military service, where breathing under stress is a critical skill.
How to Perform at Home:
Sit quietly, breathe normally, then exhale gently and hold your breath until you feel a strong need to breathe again. Measure this duration.
Breathing Exercises to Improve BOLT Score:
Diaphragmatic Breathing: Focus on deep, slow breaths from the diaphragm rather than shallow breaths from the chest.
Box Breathing: A technique used by Navy SEALs involving inhaling, holding, exhaling, and holding again, each for four seconds.
3. Balance Test
Why It Matters: Good balance is crucial for daily activities and prevents falls. For veterans, maintaining balance can be challenging especially if injuries sustained during service impact mobility.
How to Perform at Home:
Stand on one leg, timing how long you can maintain the position without support. Repeat with the other leg.
Exercises to Enhance Balance:
Single-Leg Stands: Stand on one foot while brushing your teeth or during other routine activities.
Heel-to-Toe Walks: Walk in a straight line with one foot directly in front of the other to mimic a sobriety test.
Yoga: Poses like Tree and Warrior can significantly improve your balance and core strength.
Integrating These Tests Into Your Routine:
For many veterans, the shift from an active military lifestyle to a more stationary civilian life can lead to decreased physical fitness. Regularly performing these tests provides not only a benchmark for assessing health but also a framework for improvement. Incorporating the suggested exercises into your daily routine can help mitigate the decline in physical activity post-service and maintain your health and vitality.
By understanding where you stand with these simple tests and engaging in targeted exercises, you can take significant strides towards maintaining your health. Each step you take not only honors your service but also your commitment to a healthy, active future.
- AYOMIDE ALABI
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