Life expectancy for men in the U.S. is at an all time high. According to a report last year by the Centers for Disease Control and Prevention's National Center for Health Statistics, the average life span for a typical American male is 76.4 years. That's a big leap from 100 years ago, when living to 52.5 was considered a good run.
But 76 probably isn't enough for you. You want to go longer. Maybe not Moses long—who purportedly lived to 120—but at least to triple digits. Sound impossible? We've created a longevity predictor, examining your risk factors with a few simple tests and calculating your odds of defying statistics and sticking around longer than your grandfather could've dreamed of.
Nearly 28,000 Americans die from fall related injuries each year. Learning to fall (through tumbling drills) and then being able to get back up off the ground easily (with getup drills) is one of the most crucial skills you can learn and carry with you into old age, says Dan John, author of Intervention.
Our test: This one’s simple: stand up without anything but your feet touching the ground. Any use of the following is out-of-bounds: hands, knees, forearms or the sides of your legs. Sit down the same way. The key predictor here is stability not speed.
The scoring: Your starting score is 10. Each time you touch down with any of the above body parts as you sit, subtract one point. Do the same as you stand back up. A score of 8 or more will floor the reaper.
Your reward: Add 6 years.
Source: Gama Filho University
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Take a quantum leap
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Copenhagen researchers found that more lower-body muscle reduces your risk of heart disease. “Fast twitch muscle fibers are the fountain of youth,” says John. “The glutes, delts, triceps, and abs are all fast twitch muscles that come into play in a jump. Let them get weak and slow and you age overnight.” Indeed, this exercise gives you legs like pistons and a ticker that runs like a well-oiled machine.
Our test: Chalk your fingers and mark your maximum reach on a wall. Squat and jump, slapping the wall with your fingertips.
The scoring: Measure the gap between the marks: 20 to 26 inches is decent, over 30 gets you to Rio in 2016.
Your reward: Add 10 years.
Source: Nuffield Department of Population Health
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Give cancer a slap
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Your testosterone levels dictate the development of your fingers when you’re in the womb. And a new study of 4500 men by the British Journal of Cancer discovered that the relative lengths of your pointer and ring fingers can predict your risk of prostate cancer, a disease influenced by testosterone.
Our test: Lay your hand flat with your fingers straight. Check if your index finger is longer than your ring finger for the win.
The scoring: If your pointer goes the distance, you’re significantly less likely to develop the disease, according to the study. If it isn’t, don’t fret—check out cancer.org for prevention and monitoring tips.
Your reward: Add 3 years.
Source: Harvard Medical School
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Grip for dear life
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If you want to hold on to mortality, a strong grip is more than just a metaphorical benefit. Your grip strength is the simple litmus test of your level of muscular wattage. The better it is, the more sturdy your muscle and the longer you’ll stay free from frailty.
Our test: Lie next to a cable weight stack set low. With shoulders on the floor and fingers under the grip, contract your hand, pulling the handle toward your palm.
The scoring: Try to pull between 135 and 150 pounds.
Your reward: If you can do it, congratulations. Add 4 years.