Do you struggle to lift five kilograms? Your health could be at risk, study finds
Scientists at the University of Sharjah in the United Arab Emirates have devised a simple test that they can say can predict an increased risk of developing a host of health problems in older adults. All you have to do is try to pick up a five-kilogram weight.
Struggle with that, they say, and you have a significantly higher risk of experiencing a lower quality of life, higher rates of depression, chronic lung diseases, hip fractures, joint disorders, high cholesterol, Alzheimer's disease, stroke, osteoarthritis and more.
The study was published in the journal Scientific Reports under a no-nonsense title: 'The simple task of lifting five kilograms serves as a predictor of age-related disorders in old adults.'
The large-scale study involved 51,536 'geriatric adults' — that is to say 50 and older, a definition that may annoy some — from 14 European countries as well as Israel. It was a roughly even split between men and women, with about a third of the group aged between 60 and 69, another third between 70 and 79, and the rest younger or older. (About 4 per cent were 90 and above.)
Participants were asked to report if they had difficulty lifting five kilograms in 2013 — 80.5 per cent said they did not — and were then followed for several years to see which diseases developed among each group. For a given disease, participants were excluded if they already had it in the baseline year.
Take high blood pressure. In 2013, just under 60 per cent of the group were free of a diagnosis of high blood pressure. Of those, 21.5 per cent went on to develop it. But among the participants who had trouble lifting the weight when the study began, that number amounted to 26.2 per cent.
For hip fractures, the overwhelming majority (97 per cent) did not have one when the study started. But in the years that followed, 3.5 per cent of those who had trouble lifting the weight experienced a hip fracture, versus just 1.5 per cent of those who did not struggle with the weight.
Parsing the data between younger and older ages, the researchers found that men and women under 65 who had trouble lifting five kilograms were most at risk of developing depression, low quality of life, low hand-grip strength (which can also indicate risks of other diseases) and Alzheimer's.
For older men and women who struggled with the weight, risk of Alzheimer's dropped somewhat while the other three conditions remained top of list. But for almost every condition the researchers tracked, struggling to lift five kilograms at the start of the study was a clear indicator of greater risk at the end. The only diseases that didn't fit the pattern were cancer and diabetes, where risk did not change.
The reason for the design of the study was simple. 'Muscle weakness is a risk factor for multiple diseases,' the researchers wrote in their report. 'However, most protocols to assess muscle weakness require clinical settings. A difficulty lifting 5 kg may be a simple measure of muscle weakness in domestic settings. However, no relevant study on assessing muscle weakness has been reported.'
They aimed to fill that gap. 'We suggest that difficulty lifting 5 kg may be a valuable indicator of muscle weakness and poor health in domestic settings. Our findings strongly suggest that this simple, everyday test could be a valuable early indicator of overall health and potential future health challenges.'
If you're looking to try this test at home and don't have a five-kilogram weight handy, there are a number of household objects that come in at about the same mass, including a metal folding chair, a gallon of paint, two reams of printer paper or two bags of flour (conveniently marked 2.5 kg each).The average house cat also tips the scales at about five kilograms, if you can get your hands on one.
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6 Benefits of Medjool Dates
You can eat Medjool dates raw, dried, or as a sugar alternative in recipes. They contain fiber and other beneficial nutrients, including iron and potassium. Medjool dates are a variety of dates enjoyed for their natural sweetness. They're larger, darker, and more caramel-like in taste than other common types like Deglet Noor. As tropical stone fruits, they have a single pit surrounded by edible flesh. Native to Morocco, Medjool dates come from the date palm tree (Phoenix dactylifera) and are now grown in warm regions of the United States, the Middle East, South Asia, and Africa. They're often sold dried but not dehydrated, making them soft and sticky. Their sugars become more concentrated as they dry, increasing their sweetness. This article explains the nutritional content, benefits, and uses of Medjool dates. Medjool date nutrition facts Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide: Calories: 133 Carbs: 36 grams Fiber: 3.2 grams Protein: 0.8 grams Sugar: 32 grams Fat: 0 grams Calcium: 2% of the Daily Value (DV) Iron: 2% of the DV Potassium: 7% of the DV Copper: 19% of the DV Vitamin B6: 7% of the DV Magnesium: 6% of the DV Dates offer a significant amount of fiber and a variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium. Medjool dates contain significantly more calcium than other common varieties like Deglet Noor. Calorie and sugar content Dates are a concentrated source of natural sugars. While people who monitor their blood sugar may need to moderate their intake of dates, one 2016 clinical trial found that this stone fruit has a glycemic index (GI) of 55.3, which is considered low. A recent study also found that eating dates did not negatively impact blood sugar management in people with type 2 diabetes. Nevertheless, Medjool dates pack many calories in a small serving, so you may want to limit your intake. Dried fruits, such as raisins, dried apricots, and prunes, contain more calories per serving than their fresh counterparts because they contain less water. Most of the calories in Medjool dates come from their sugars. Potential health benefits Medjool dates offer several health benefits. May protect your heart The fiber and antioxidants in Medjool dates may help protect your heart. Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. Just two dates (48 grams) contain over three grams of fiber. One 2013 test-tube study found that Medjool and other date varieties stimulated cholesterol removal from blood cells and prevented the oxidation of LDL (bad) cholesterol, which can lead to the buildup of plaque in arteries. Plaque accumulation can eventually block blood flow, leading to a heart attack or stroke. Further research is needed to confirm this. More recent reviews and analyses of human studies show mixed results. A 2024 study concluded that dates may lower total cholesterol and triglycerides and improve HDL (good) cholesterol, but found no consistent reduction in LDL. Another study in 2025 found that dates reduced total cholesterol but had no effect on LDL, HDL, or triglycerides. Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals. Their carotenoid and phenolic acid antioxidants have both been studied for their beneficial effects on heart health. Supports healthy digestion Fiber is essential to promoting healthy digestion and bowel regularity. Sufficient fiber in your daily diet helps form stool and prevent constipation. Eating enough fiber may also reduce your risk of digestive diseases like colorectal cancer. In a 3-week study, 21 people ate 7 dates (50 grams) daily, significantly improving their bowel movement frequency compared to when they didn't eat dates. High in antioxidants Medjool dates boast several antioxidants, which can protect your cells from oxidative damage that can lead to diseases like cancer, heart disease, and brain ailments. The antioxidants in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties. Other potential health benefits Natural fuel for your body. Medjool dates offer a high number of carbs in a small serving. Carbs are your body's primary source of energy. May support bone health. Medjool dates contain a small amount of calcium and are a decent source of potassium, manganese, and copper, all of which are important nutrients for bone health. May protect brain health. Animal studies link dates' antioxidants to lower levels of inflammatory markers and reduced brain plaques associated with conditions like Alzheimer's disease. Bear in mind that more research is needed on these benefits. How to add Medjool dates to your diet Medjool dates are available year-round at most grocery stores. They're often sold along with other dried or raw foods. Some Medjool dates are pitted, but if you purchase ones with pits, you must remove them before eating. Simply slice the date open lengthwise and pull out the pit. These dried fruits make a great sugar alternative due to their sweetness, which comes from fructose, a natural sugar. To substitute Medjool dates for sugar, make a date paste by blending 2 cups (480 grams) of pitted dates with 1 1/4 cups (300 ml) of water. Then, use this paste instead of sugar in your recipes at a 1:1 ratio. You can also add these sweet fruits to smoothies, sauces, and dressings, or chop them in a food processor and use them for no-bake desserts like pie crusts, energy balls, and fruit-and-chocolate bars. What's more, you can fill raw Medjool dates with peanut butter, cheese, nuts, or even cooked grains like rice.
