Most people have two ages: a birth age and a body age. In other words, your body can look and function like that of a significantly older person (or younger person), depending on how hard you've been living. Ideally, your body age should be the same as - or less than - your chorological age.
Use this at home audit (which should be preformed quarterly) to calculate your body's true age. Click the print button at the top of this post so you can write down and track your results, then follow the strategies for turning back your physical clock.
Part 1
Answer each line sequentially, adding or subtracting from your age based on your results. Then proceed to Part 2.
- Write your current age.
- Divide your hip measurement (in inches) by your waist measurement (in inches)
- Place the first two fingers of your right hand inside your wrist just below your thumb. Count the number of beats for 10 seconds, then multiply that number by 6.
- Sit on the floor with your back straight, legs together, and arms out in front of you at shoulder level. Mark on the floor beside your legs the point directly below your finger tips, then slowly reach forward keeping your legs straight. Mark where your fingertips reach, then measure the distance between the two marks (in inches).
- Do as many modified pushups (on your knees) as you can without stopping, keeping your body in a straight line and lowering your chest within 4 inches of the floor.
- Lean against the wall with your heals about 2 feet away from it, feet shoulder width apart, arms extended in front of you at shoulder level. Slide down until your thighs are parallel to the floor, keeping your heels on the floor, and hold for as long as possible. Time yourself in seconds.
Less than .816 ---> | Add 4 years |
.816 or higher ---> | Do Nothing |
54 – 59 bpm | subtract 4 years |
60 – 64 bpm | subtract 2 years |
65 – 72 bpm | subtract 1 year |
73 – 76 bpm | add 2 years |
77 – 82+ bpm | add 4 years |
| 0 – 10 inches | add 3 years |
| 10.1 – 15 inches | add 2 years |
| 15.1 – 16 inches | subtract 2 years |
| 16.1 - 19+ inches | subtract 3 years |
| 0 – 4 pushups | add 2 years |
| 5 – 24 pushups | add 1 year |
| 25 – 39 pushups | subtract 1 year |
| 40+ pushups | subtract 2 years |
| 0 – 30 seconds | add 2 years |
| 31 – 60 seconds | add 1 year |
| 61 – 90 seconds | subtract 1 year |
| 91+ seconds | subtract 2 years |
adjusted age (Part 1): ________
Part 2
Pick your answers then add up the points and see you results.
- I typically eat ______ times per day (including snacks):
- Two = 1
- Three = 2
- Four = 3
- Five = 4
- I eat high-fat or fried snacks _______:
- Regularly (7 or more times per week) = 1
- Sometimes (4-6 times per week) = 2
- Rarely (0-3 times per week) = 3
- Never = 4
- I eat meals or snacks that include fruits or vegetables ______:
- Never = 1
- Rarely (1-5 times per week) = 2
- Sometimes (6-9 times per week) = 3
- Regularly (10 or more times per week) = 4
- I ______ avoid processed foods that contain trans fat, saturated fat, and large amounts of sodium, nitrates and sugar:
- Never = 1
- Rarely (it doesn't alter my buying or eating habits) = 2
- Sometimes (I try to buy and eat the right things, but sometimes I slip) = 3
- Almost Always (I purposefully avoid buying or eating foods that contain these things) = 4
Part 2 Points Results:
| 0 – 9 points | add 3 years |
| 10 – 12 points | add 2 years |
| 13 – 15 points | subtract 2 years |
| 16 – 17 points | subtract 3 years |
Final Age (add/subtract your results to your adjusted age from part 1):______
Part 3: The Results
I'm older than my actual age…
The silver lining: small tweaks will make a BIG difference.
Move your butt! Inactivity can raise your resting heart rate over time, putting you at greater risk for heart disease. The right exercise plan can decrease it. The main goal is to get your body moving for longer periods of time, even if that means just walking at a brisk pace. Add 30-45 minutes of any type of cardio to your routine at least 3 times per week.
Stretch Often. In addition to increasing your range of motion and reducing muscle tension, limbering up can boost circulation and improve blood vessel function. Evidence suggests that stretching may help the inner linings of your blood vessels to produce nitric oxide, which causes the vessels to relax, increasing blood flow and reducing risk of blood clots. This triggers a rejuvenating events, helping your muscles and organs operate with less stress on your body (read: it slows pre-mature aging). Start your morning with three to five simple stretches - such as side stretches and toe touches - holding each for 30 seconds followed by 30 seconds of rest.
I'm the same age as my actual age…
Peel off a few years by adopting these changes
Maintain Muscle: Around age 25 muscle begins to decrease steadily in number and size. Women tend to lose more type-II (strength oriented) muscle than type-I (endurance orientated), so resistance training is key for maintaining and restoring muscle mass. Up to three days per week, do a strength workout (like P90X), paying attention to your lower half: muscle atrophy is more significant there than in your upper body.
Fight Aging with food: Antioxidants slow the decay of your body's DNA end caps, called telomeres, which has been linked to a reduction in physiological aging. Foods such as berries, nuts, and brewed coffee are packed with them, but a study found that ground clovers are the winner: just half a teaspoon has more antioxidants than half a cup of blueberries or cranberries. Sprinkle ground cloves into applesauce or your morning sup of coffee.
I'm younger than my actual age…
Kudos. Stay on track with these tips.
Push your heart harder: High intensity intervals decrease your resting heart rate and improve how your body burns calories. Try a workout like TurboFire or INSANITY at least 3 times per week.
Watch your waist: When adults gain weight, the biggest concern isn't the number of pounds but where those pounds go. Adding weight to your waistline increases your risk of diabetes, hypertension, cardiovascular disease, certain types of cancer and premature death. Cut your risk by swapping refined carbs (which trigger a series of responses that can cause fat to settle in your middle more easily) for whole-grain options. A study in the American Journal of Clinical Nutrition found that adding whole-grain helped trim extra fat from the waistline for obese subjects.
