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How long can you hang from a bar? Researchers just found the optimal time for a long life

Ironically, the move is called a "dead" hang.

via Ketut Subiyanto/Pexels and Dinielle De Veyra/Pexels

How long can you hang out? The answer may say a lot about your potential lifespan.

Would you really want to know how long you have to live? On one hand, it’d probably inspire you to go out and complete your bucket list. On the other, it may be depressing to know just how many days you have left. Well, science has yet to discover a way to determine the average person's life expectancy, but some indicators can show whether someone is in danger of having their life cut short by deteriorating health.

You could, if you were so inspired, shell out a bunch of money for fancy genetic and biological testing. Chasing immortality is all the rage with billionaires, so if you've got the money, you can find out an awful lot about how long you're likely to live.

Or you could just hit the gym or local playground and find out for free.

A study published by Clinical Interventions in Aging in 2019 determined that handgrip strength can be a reliable proxy for how long one has to live, or longevity.

One of the best ways to judge handgrip strength is to time how long you can hang from a bar. To test your grip strength, find yourself a pull-up bar, whether at a gym or local park, take a deep breath, and start hanging. Don't worry, you don't need to be able to do a pull up!

Ironically, the move is called a "dead hang." So-called, because you literally just hang there for as long as possible.

The literature revealed that 30 seconds is a good target for women and 60 is an excellent goal for men.

Therefore, if you go longer than the goal, you’re looking at a long life. But if you can’t quite get there, your life may be shorter than you’d like.

 longevity, aging, living long, getting older, seniors, dying, mortality, health, fitness, longevity test Cats are undefeated in grip strength.  Giphy  

Dr. Peter Attia, founder of Early Medical and author of Outlive: The Science and Art of Longevity (2023), believes that grip strength is a great way to determine one’s overall health.

“It's just a great proxy for overall body strength and muscle mass, but I think it's also a very functional form of strength,” he said on The Drive podcast. “Basically, everything in your upper body is mediated through your hands. And if your grip is weak, everything downstream of that is weak. When you watch someone who's got a weak grip deadlifting it's very difficult for them to deadlift correctly because they don't create a proper wedge."

There are may ways to measure grip strength, but the dead hang is likely the simplest. When you think about it, it requires an incredible combination of shoulder mobility, spinal stability, core strength, and overall fitness. Not only are these all positive biological health markers, they're also all key to preventing falls as we get older.

Regularly practicing the dead hang, on the other hand, has incredible benefits including stretching your muscles and deloading your joints and spine, giving them a much needed rest.

  - YouTube  www.youtube.com  

Doctors Eve M. Glazier and Elizabeth Ko at UCLA Health say poor grip strength is connected to numerous diseases. “Research continues to link a decline in grip strength to a range of adverse health issues, including heart disease, arthritis, osteoporosis, Type 2 diabetes and certain cancers. It has also been found to be a predictor of the likelihood of post-surgical complications, post-surgical recovery time and mortality,” they wrote on the UCLA Health blog.

Weight can also significantly affect how long a person can hang from a bar. So, do lighter people have an unfair advantage over those on the heavier side? Well, weight is also an important indicator of longevity. A study published in Aging Cell found a direct correlation between increased body mass and decreased longevity.

Other studies have elaborated on the findings: More important than your absolute grip strength and dead hang ability may be how it changes over time. Losing grip strength is a negative sign for your overall health, but maintaining or even building it is associated with better outcomes.

Another good reason to hit the gym regularly, at any age. No matter where you're starting, you want to do everything you can to maintain that level of strength as long as possible.

The good news for people who didn’t quite make their hang time goal is that you can improve it by practicing dead hangs.


 longevity, aging, living long, getting older, seniors, dying, mortality, health, fitness, longevity test Practicing dead hangs will help you maintain grip strength no matter what your starting point.  Photo by Charlotte Karlsen on Unsplash  

How to perform a dead hang (according to Healthline):

  • Use a secure overhead bar. Use a step or bench to reach the bar with your arms easily. You don’t want to jump straight into a dead hang.
  • Grip the bar with an overhand grip (palms facing away from you). Aim to keep your arms shoulder-width apart.
  • Move your feet off the step or bench so you’re hanging on to the bar.
  • Keep your arms straight and stay relaxed.
  • If you’re new to the exercise, hang for 10 seconds. Then, work your way up to 45 seconds to 1 minute at a time.
  • Slowly step back onto the step or bench before releasing your arms. Repeat up to 3 times if you wish.
Grip strength is so strongly correlated with longevity that many medical professionals advocate for it being considered a true biomarker. A biomarkers is a regularly measured state of the body that's used as a key health indicator, like blood pressure or cholesterol. Grip strength, some say, should be regularly evaluated at medical check ups as an indicator of healthy aging.

This article originally appeared last year. It has been updated.

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Doctor says adults should score 8 points or higher on this simple longevity test

People who fail are more likely to die in six years.

via Pexels
A woman sitting cross-legged on a yoga mat

Everyone wants to know how long they will live and there are many indicators that can show whether someone is thriving or on the decline. But scientists have yet to develop a magic formula to determine exactly how long someone should expect to live. Which, let's be real, is probably a good thing. Knowing exactly how much time you have left to enjoy your life could cause a lot of anxiety, to say the very least.

However, a doctor recently featured on the "Today" show says a straightforward test can reveal the likelihood that someone aged 51 to 80 will die in the near future. NBC News medical contributor Dr. Natalie Azar was on the "Today" show on March 8 and demonstrated how to perform the simple “sit to stand test” (aka sit-rising test or SRT) that can help determine the longevity of someone between 51 to 80.

The test is pretty simple. Go from standing to sitting cross-legged, and then go back to standing without using any parts of your body besides your legs and core to help you get up and down. The test measures multiple longevity factors, including heart health, balance, agility, core and leg strength and flexibility.


- YouTubewww.youtube.com

You begin the test with a score of 10 and subtract points on your way up and down for doing the following:

Hand used for support: -1 point

Knee used for support: -1 point

Forearm used for support: -1 point

One hand on knee or thigh: -1 point

Side of leg used for support: -1 point


A 2012 study published by the European Society of Cardiology found a correlation between the SRT score and how long people live.

The study was conducted on 2002 people, 68% of whom were men, who performed the SRT test and were followed by researchers in the coming years. The study found that “Musculoskeletal fitness, as assessed by SRT, was a significant predictor of mortality in 51–80-year-old subjects.”

Those who scored in the lowest range, 0 to 3, had up to a 6 times greater chance of dying than those in the highest scores (8 to 10). About 40% of those in the 0 to 3 range died within 11 years of the study.

aging, seniors, senior fitness, senior citizens, older adults, longevity, health, death, dyingNo matter what age you are, adding regular exercise to your life will reap a ton of benefits.Canva Photos

Azar distilled the study on "Today," saying: "The study found that the lower the score, you were seven times more likely to die in the next six years.”

"Eight points or higher is what you want," Azar said. "As we get older, we spend time talking cardiovascular health and aerobic fitness, but balance, flexibility and agility are also really important," she stressed. A score of eight or nine means you're allowed to roll forward onto your knees and then rise, which a lot of people will find more comfortable. If you can rise that way, you're still in a pretty good spot health wise.

One should note that the people who scored lowest on the test were the oldest, giving them a naturally elevated risk of death.

Dr. Greg Hartley, Board Certified Geriatric Clinical Specialist and associate professor at the University of Miami, told the Atlanta Journal-Constitution that we should take the study with a grain of salt. “Frailty, strength, muscle mass, physical performance—those things are all correlated to mortality, but I would caution everybody that correlation doesn’t mean causation,” he said.

And of course, the test doesn't take into account injuries or disabilities that may make doing the test impossible. But one of the study's authors says that the study is a call to take our mobility seriously.

“The more active we are the better we can accommodate stressors, the more likely we are to handle something bad that happens down the road,” Dr. Claudio Gil Araujo, told USA Today.

What should you do if you can't manage a good score on the SRT? First of all, don't panic! It's never too late to improve your overall health, fitness, and strength, so regular exercise is a great thing to incorporate if you're not already doing it.


seniors, longevity, physical fitness, exercise, health, agingEven low-impact exercise like yoga can increase your mobility and flexibility and, thus, your SRT scoreCanva Photos

A couple of specific skills that will help are boosting your ankle flexibility, hip mobility, and core strength. Trainers recommend incorporating squats, lunges, and planks into your regular routine. Just using your own bodyweight is plenty to get started, though if you're up for incorporating any added loads, the strength training will do wonders for your bone density, as well.

But remember that the SRT is just a measure of strength and mobility, which could correlate to an older person's likelihood of suffering from a fatal fall. It doesn't do anything to measure your cardiovascular help (vitally important especially in older people), for example. And it may not even be the most reliable longevity test out there. It has been criticized for it's extremely unnatural range of motion, for starters — rising by pushing up on the sides of our ankles with our knees pointed outward is certainly not representative of a real-life situation. Some doctors insist that your comfortable walking speed is a better indicator of health and longevity, while others say grip strength is the key measurement.

This article originally appeared two years ago.

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Doctor reveals major life regret of patients on their deathbed. It’s often overlooked.

“Take the picture.”

Photo credit: Canva

Doctor reveals patients' often overlooked deathbed regret.

Thinking about death is kind of a bummer. Nobody excitedly tells a friend that they're dying or throws a will-writing party, though come to think of it, what a great way to organize your final wishes while blasting early 2000s club music and sipping on sangrias. Note to self: Plan will-writing brunch.

But seriously, thinking about death is uncomfortable and a little scary, so it's understandable that it's not on everyone's "things to do today" list. Sadly, it's part of life and, unsurprisingly, many people die with regrets. The regrets can range from not making the move to Colorado at 25 to turning down the sweet kid from math class that asked you to prom. Hospice and palliative care doctor Kathy Zhang cares for people at the end of their lives on a daily basis and she reveals the biggest regret that haunts patients on their deathbeds.

According to Dr. Zhang, this regret isn't just felt by the dying patient, but also those close to them. She writes in her caption, "I didn’t think I would hear this end of life regret as often as I do: people wish they had taken more photos of themselves. People realize at the end of life that photos are snapshots of memories frozen in time, and that each one carries stories and emotions."

end of life, deathbed, regrets, thoughts, lifeSick Season 11 GIF by One ChicagoGiphy

As technology developed into people owning a supercomputer that fits in their pockets and the palms of their hands, society's views around picture taking has also shifted. On one hand you have people insisting that people simply "enjoy the moment" when they're out with loved ones and stop photographing or recording everything. On the other, you get the instantaneous nature of photographs now.

When the only way to take photos was on film, you had to wait for the photos to be developed and hope that one of them looked kind of okay. Now that photos are instantly visible, people can see themselves essentially in real time so there's plenty opportunities to scrutinize every possible angle of one's face. These photos are also usually promptly uploaded to social media, which isn't known for it's benevolently kind nature. Gone are the days when someone would have to physically come to your home to rummage through photo albums and bins to see you in a bathing suit on your family vacation to the beach.

beach, photos, photo opps, real time, real life, Beach Day Summer GIFGiphy

But the things that are lost along with the slow process of developing film are the memories captured with the people no longer walking the earth. Upworthy shared a photo of a woman who asked to be photoshopped to cover her arms and change the color of her shirt due to her own critiques of her body. Dr. Zhang read some of the comments highlighted by Upworthy from the post, and paused one that stood out to her the most.

"I have barely any pictures of me, for this exact reason. At 41, diagnosed with terminal cancer. Now I'm taking all the pictures, but the girls will really only have pictures of their dying mom, not their healthy one. I have few regrets but, not taking or sharing pictures because I was unhappy with my looks, is absolutely one," the mom writes.

The regret around not having enough photos isn't one that stays only with the dying person. It's a regret that ripples out onto your loved ones who would give everything they could to have more pictures of the person they're now missing.

Dr. Zhang then relays a story of a former patient, saying, "I had a patient once who was in her forties dying and her husband was showing me pictures. The[re] were a few pictures that he had of her a year prior on their vacation in the Caribbean. And she was on a catamaran and her hair was flying everywhere and she was gorgeous. She was stunning. And he said, 'I always thought she was so beautiful and she never wanted to take pictures. What am I supposed to look at now that she's gone?' So please, take the pictures. The people who truly love you just want more of you, no matter what you look like."

The sentiment Dr. Zhang expresses in the video is felt by those in the comments with one person writing, "I felt this. I hate my body and taking pictures. But when my dad died, I had no recent pictures of the two of us. Now, whenever someone asks for a picture of me or with me, I do it. If they love me as is, I can too."

Another says, "Thank you for this. My wonderful Mom died of Alzheimer’s in 2013. I post tributes to her on her birthday, Mother’s Day & the anniversary of her passing each year. I include pictures of her especially so her grandkids who were babies when she was sick can get to see what a vibrant, joyful person she was. But… I have only a precious few pictures of her save for a few formal group shots. Because of this I now make a point to be in photos."

One grieving daughter writes, "My Mom was beautiful. Dad took a portrait photography class & needed to take pictures. She hated having her picture taken, but let him. About 3 years after that - at 44 she died. I've always been grateful for those pictures. I always offer to let the photographer get in the picture & take pictures of them with their family & friends."

loss, family, mourning, photos, memory, loved onesmourning GIFGiphy

Someone else chimes in with gratitude, saying, "Thank you. I have never been a picture person, even as a child. I will do better. The pictures are not for.me but for my children and their children. Thank you."

It may be uncomfortable at first to jump into taking more pictures, but the more you do it, the easier it will become. With selfie sticks, affordable tripods, and built-in photo timers, people can easily set up photos of themselves. So, if you're worried about being on the other end of the camera, remember Dr. Zhang's advice–take the pictures.

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Joy

Man with terminal cancer throws himself a 'going away party' in lieu of a memorial service

He wanted to attend his own "celebration of life," so he just…did.

Photo credit: Canva

Gathering with loved ones to say good-bye can be empowering.

When you know your life will be coming to an end soon, what do you do? How do you spend your final weeks? Do you get your affairs in order? Spend time with your family as you await the inevitable?

If you're someone like Bibi Brzozka's father, you throw yourself a goodbye party as if you're only getting ready to leave town. Brzozka shared a video about her father, who is dying of terminal cancer, organizing a "Goodbye Party" for 50 of his friends and family so they could celebrate his life while he was still alive and able to enjoy it.

"My dad is a legend," Brzozka wrote in an Instagram post. "I’m not sure how it is in your country, ⁣but in Poland, admitting you are dying is often seen as giving up—a big no-go because it's believed to bring bad luck. ⁣It makes people deeply uncomfortable.⁣ Here, we have a tradition of honoring people after their funeral. ⁣It’s called STYPA. ⁣But my dad? ⁣He wasn’t interested in a gathering where he wouldn’t be present—so he decided to have ⁣a PRE-STYPA instead.⁣
⁣
"This was completely new for people here—bold, unconventional, and courageous. ⁣But that’s just who my dad is. ⁣
And that’s exactly what I’ve inherited ⁣from him.⁣ We're not "normal"…We do things differently.

"What truly amazed me was how many people left inspired, saying they’d love to celebrate their life while they’re still here.⁣"

"While it was shocking for some, it was also deeply inspiring for others," Brzozka shared. The idea of saying goodbye properly, at a dedicated event with that specific focus, is a beautiful way to embrace the end of life and to celebrate the person who will be passing on, even if it's not what we normally see.

Others in the comments shared stories of their loved ones throwing similar parties and how much it meant to everyone who came.

"My great aunt did this back in the 1990s. She paid for all her siblings and their kids to join her in Florida when she was diagnosed with terminal breast cancer. I accompanied my grandma, the oldest sibling, and one other from my generation was invited. I was always close to Aunt Florence. It made sense to me when she said, why would I want you all to throw a party after I’m gone? Let’s do it now."

"I got to perform for a similar goodbye party for someone passing away from cancer, last year. Very small and intimate gathering with family and friends, got to sing their special requests, everyone was singing along crying, and dancing. It was so hard holding back tears watching everyone emotional and embracing each other 🥺🥹 this is indeed a lovely idea more ppl should do, celebrate each other in life while we have the chance."

family celebrating, family, gathering, celebration, life, deathCelebrations of life don't have to wait until death.Photo credit: Canva

"My friend did this about 25 years ago she had breast cancer - We sang and danced and a young man came to sing for her he bought her a birthday present-she said oh no darling it's not my birthday it's my going away party 💔❤️🩹she was so brave❤️I still talk about it with friends."

"One of my close friends did this before she passed of breast cancer. It's was an amazing event and when I miss her, I watch the video of her farewell party."

"I went to a celebration of life party for a friend who was terminally ill. At first I found the concept odd but he enjoyed it very much and we all laughed and cried tears of joy together. Our culture needs to change its views on dying It is not something to hide but rather to celebrate a life well lived."

dinner party, gathering, loved ones, life, celebration, partyGood food and good company make a goodbye party a celebration.Photo credit: Canva

Many people said that they loved the idea and appreciate how it celebrates life while life is still happening.

"What a blessing to be able to do that, many of us don’t have the privilege of knowing when our time will come. And while it doesn’t necessarily make it easier, I think this is a beautiful way to honor life and walk along side him on his journey home. ❤️ much love to your sweet dad and the family/community he created."

"I love this!! I’m all about why do we only rest in peace, let’s live in peace too! I think this is a perfect example of that perspective. Don’t come and honor me once I’ve passed, come celebrate my life while I’m alive! Thank you, for sharing! This is a beautiful idea and a way I’d love to say goodbye to the most important people in my life."

"What a beautiful idea. I would definitely do that. And I might one day."

Looking death in the eye and saying, "Hey, let's have a big final bash and celebrate this life of mine!" is an incredibly empowering way to not only accept death, which eventually comes to us all, but to embrace life with radiant joy.

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