Subhealth can be said to have evolved into the ‘normal state’ of modern people, however, subhealth also has different levels. Don’t wait until subhealth is almost a disease before taking care of your health. By then, the money and cost you have to pay will be much higher.

test1 How good is your balance?

Stand with your feet in a straight line in front of you, the front foot’s toe touching the heel of the back foot. Let your hands hang naturally at your sides, then close your eyes and silently count 10 numbers in your mind. If your body shakes during the counting, it means your balance is not good enough and you need to strengthen your balance exercises. Otherwise, you may easily injure your ankles and knees when walking in daily life, and over time, it may also cause spinal strain.

Improvement method

Take the opportunity to practice the ‘Golden Rooster Stand’ posture to improve your balance whenever possible, such as while brushing your teeth or watching TV.

test2 How good is your hearing?

Have a friend stand 1 meter away from you, facing away from you while talking to you. If you can clearly hear what they are saying, it means your hearing is fine. At this point, you can increase the difficulty by turning on the TV to create some distractions. If you can still clearly hear what they are saying, it means your hearing is excellent. However, if you cannot hear what they are saying even without the TV on, it indicates that your hearing has been damaged, and a significant part of the cause lies in the loud volume you use when wearing headphones.

Improvement method

When watching TV or listening to music, keep the volume below 60% of the maximum volume, especially when using headphones. It is best to use over-ear headphones that can isolate external noise instead of in-ear headphones that can easily damage the inner ear.

test3 How healthy is your pelvis?

While sitting on a chair, place both feet on the same level surface and observe whether the height of your knees is consistent. Then lie on the floor on your back, relax your lower limbs, and ask a friend to observe whether the tilt of your ankles on both sides is consistent. If the answer is no, it indicates that your pelvis has a certain degree of deformation. In fact, most women will experience mild pelvic deformation due to long-term wearing of high heels or carrying heavy bags on one shoulder.

Improvement method

Wear flat shoes as often as possible and consult a fitness instructor to help you design a training program. Rest assured, more than 80% of mild pelvic deformities can be corrected through appropriate exercise.

test4 How high is your breathing efficiency?

Hold a lit candle with one hand, then extend your arm straight, and try to blow out the candle with a single breath. If you cannot blow out the candle, it indicates that your breathing is shallow and the breathing efficiency is not high, and the cells in your body may often be in a state of insufficient oxygen supply.

Improvement method

Swimming is one of the most effective methods to activate lung function, increase lung capacity, and improve breathing efficiency. In addition, in daily life, it is also necessary to use diaphragmatic breathing more often to improve breathing efficiency. Learn to breathe gently, slowly, and smoothly, do not pause between breaths, maintain consistent length, and pay attention to the even force of exhalation and inhalation, while feeling the rise and fall of the diaphragm.

test5 How good is your blood circulation?

Use the steps of the staircase as props to complete the action of going up and down the steps, 20 times up and down per minute, and continue for 3 minutes. Then rest for 30 seconds, and then immediately measure your heart rate and record the number of heartbeats in 30 seconds. Compare it with the table below to see if your blood circulation is good enough and the oxygen delivery efficiency of the blood is high enough.

20-29 years old 30-39 years old 40-49 years old Over 50 years old

Excellent 39-42 times 39-42 times 41-43 times 41-44 times

Very good 43-44 times 43-45 times 44-45 times 45-47 times

Good 45-46 times 46-47 times 46-47 times 48-49 times

Average 47-52 times 48-53 times 48-54 times 50-55 times

Low 53-56 times 54-56 times 55-57 times 56-58 times

Very low 57-66 times 57-66 times 58-67 times 59-67 times

Improvement method

30 minutes of aerobic exercise every day can greatly improve the blood circulation in your body and increase the oxygen delivery efficiency of the circulation system. Fast walking, slow running, cycling, even gardening are all good aerobic exercises!

test6 How healthy is your spine?

Stand in a normal posture, adjust the whole body to a relaxed state, and then ask someone to take a side photo of you from your left and right sides. From the photo, your head should be on the same line as your shoulders, and should not tilt forward or backward. Your shoulders should also be on the same line as your ears. In addition, the lower part of your back should have a certain curve inward, but the curve should not be too large. If the actual situation in the photo does not meet the above standards, it indicates that your standing posture is poor, which not only affects your appearance and temperament but can also lead to spinal fatigue, and even compress the nerves, causing dizziness, headaches, shoulder pain, and a series of health problems.

Improvement method

In addition to improving posture with corresponding photos, it is also necessary to do more stretching exercises to straighten the spine: stand at the door, use both hands to grab the 9 o’clock and 3 o’clock positions on the door frame, lean forward as much as possible, and repeat several times; then move both hands to the 11 o’clock and 1 o’clock positions on the door frame, lean forward as much as possible again, and repeat several times.