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Health at 64
What is due at 64: Your sixties — sleep 7-8 h, protein 1.0-1.2 g/kg, plus the screenings and checks of the decade.
Your sixties
The protein target rises — the body builds muscle less efficiently, so it needs more raw material for the same result. Balance, grip and leg power start predicting independence; falls stop being embarrassing and start being dangerous. Hearing and vision decline enough to notice.
| Your numbers at 64 | Vērtība |
|---|---|
| Miega nepieciešamība | 7-8 h |
| Olbaltumvielu mērķis | |
| Aplēstais maksimālais pulss | 156 bpm (220 − age) |
Skrīningi, kas paredzēti šajā desmitgadē
- Bowel screening — through the national programme to 74.
- Breast screening (women) — to the programme's upper age, then by individual decision.
- Blood pressure yearly; cholesterol every five years; glucose every three.
- Hearing check — from sixty, and any time conversations in noise become hard work.
- Bone density (women, and men with fractures or risk factors) — on schedule.
Pārbaudes, ko ir vērts veikt
- Leg power and balance — can you stand from a chair without hands? Rise from the floor? These two are the independence tests.
- Grip — the cheapest frailty marker there is.
- Medication review — the list has usually grown; a yearly pharmacist review catches the overlaps.
In the sixties the health goals invert: not performance but function. The checks that matter most are physical — standing up unassisted, walking pace, grip — and the training that matters most is the unglamorous strength and balance work that keeps those checks passing.
Rīkojieties
- Jūsu kaloriju un olbaltumvielu vajadzības — kalkulators pārvērš gramus ēdienā.
- Fiziskās sagatavotības references vērtības — testi, kas ir pārbaužu pamatā.
- Asins analīžu references vērtības — ko nozīmē rezultāti.
Uzziņai, nevis medicīnisks padoms. Sekojiet savas valsts skrīninga programmas uzaicinājumiem un ārsta noteiktajam grafikam — šī lapa apkopo publicētos ieteikumus, tā tos neaizstāj.