Content

• Steps
• Method 1 of 3: Physical Condition
• Method 2 of 3: Physique
• Method 3 of 3: Lifestyle
• Tips

Want to know your real age? Almost all people know their date of birth, but our bodies can look and function significantly younger or older than their age. The state of the body depends on the physical form and lifestyle. Consequently, sometimes our chronological age does not coincide with our biological one. There is no exact scientific way to measure biological age, but you can get at least a rough idea of ​​it. Pay attention to your physical condition, physique and lifestyle to find out the answer to the question: do you live a healthy life and look young or are prone to bad habits and look older than your years?

Steps

Method 1 of 3: Physical Condition

1. 1 Find out your resting heart rate. The heart is one of the most important organs in the body, so a healthy heart is the key to well-being. A normal heart rate is 60-100 beats per minute. At rest, your ideal heart rate should be neither faster nor slower, although some top athletes may have a heart rate below 50 beats per minute. Place the index and middle fingers of your right hand on the inside of your left wrist under your thumb (one of the main arteries runs there). You will feel your pulse. Count the number of heart beats in 15 seconds and multiply the value by 4 to find the number of beats per minute.
   • In general, a low resting heart rate indicates a strong heart. A high heart rate means the heart needs to work harder to do the same amount of work. A weaker heart works less efficiently.
   • Add 1 to your chronological age if your resting heart rate is 100 beats per minute or more.
2. 2 Test your flexibility. Can you still touch your toes with your toes? Flexibility decreases with age and is limited by various factors such as increased dehydration, changes in tissue chemistry, loss of collagen in muscle fibers, and increased calcium deposition. The level of flexibility allows a person to roughly assess their overall health. Sit on the floor, keep your back straight, bring your legs together and extend your arms in front of you at shoulder level. On the side of your feet, mark a point on the floor where the fingertips of your outstretched arms are. Then slowly begin to reach forward and do not bend your legs. Mark the point you reached with your fingers to then measure the distance between the two points.
   • How far could you reach? The further the better. This testifies to the youth and mobility of the body.
   • Add one to age if the distance is less than 12 centimeters. You also need to subtract one at a distance of 25 centimeters or more. Do not add or subtract anything if the distance is between 12 and 25 centimeters.
3. 3 Test your strength. How strong are you? Usually, people gain muscle mass by about the age of 30.Subsequently, we begin to gradually lose muscle mass and physical strength. People over 30 who are inactive lose 3 to 5 percent of their muscle mass in 10 years. Even those who are actively involved in sports and physical education lose muscle mass. This change is called sarcopenia and means a loss of strength and mobility, and in old age sometimes leads to weakness and increased fragility of bones. Test your strength. Perform as many modified push-ups (kneeling) as possible without setting. In this case, the back should remain flat, and the chest should be lowered to a height of 10 centimeters from the floor. Calculate the maximum amount.
   • As with flexibility, the more push-ups the better. A person with good muscle mass and endurance is able to do push-ups many times.
   • Add 1 if you were able to do less than 10 push-ups. Don't add or subtract anything if you've done 10-19 push-ups. Subtract 1 if you were able to do 20 or more pushups. Subtract 2 if you did more than 30 push-ups.

Method 2 of 3: Physique

1. 1 Determine your waist to hip ratio. Is your body shape more like a pear, apple or avocado? As people age, they tend to gain weight, and body shape (in particular, the ratio of waist to hip) allows you to quickly assess the distribution of body fat, which in some cases indicates health risks such as high blood pressure, diabetes, stroke and some types of cancer. Divide your waist by your hips. Measure your waist 5 centimeters above your belly button and your hips at their widest point.
   • A ratio greater than 1.0 for men and 0.85 for women indicates an ideal distribution of body fat in the abdomen.
   • Add one to age if you have exceeded the recommended ratio.
2. 2 Calculate your body mass index (BMI). The BMI value is another way to assess the health and condition of the body. To do this, divide the weight in kilograms by the height in meters. A high BMI indicates a high body fat content and a tendency to health problems associated with obesity. To calculate your body mass index, you need to weigh yourself and measure your height. Square your height (multiply by the same number), and then divide your weight in kilograms by the square of your height in meters. A result of 25 or more indicates that you are overweight.
   • If you don't have a mathematical mindset, you can find a special site for calculating BMI like this.
   • Add 1 to your age count if your BMI is below 18.5 (underweight). Add 2 if your BMI is 25-29.9 (overweight) and 3 if your BMI is over 30 (obese). Subtract 1 for a BMI between 18.5 and 25 (healthy weight).
3. 3 Perform a body fat analysis. The most accurate assessment of your constitution (more precisely, your BMI and waist-to-hip ratio) is body fat analysis, and the most accurate analysis option is bioimpedance analysis. During the test, which is carried out with a personal trainer, you will need to lie down and attach two electrodes to the foot. A weak electric current will flow through the electrodes (you won't even feel it). This will allow you to find out the exact amount of fat, as well as muscle and bone, to compare with the average.
   • For the accuracy of the analysis, it is not recommended to exercise, be in the sauna or drink alcohol several hours before the test. Women generally have more body fat than men.
   • Women should not add or subtract anything if the analysis shows a value of 15-24%. Add 0.5 for a value of 25–33%, or 1 for a value below 15% or above 33%.
   • Men should not add or subtract anything if the analysis shows a value of 6-17%. Add 0.5 for a value of 18-24%, or 1 for a value below 6% or above 25%.

Method 3 of 3: Lifestyle

1. 1 Calculate your night sleep. The body needs sleep.It provides relaxation and recovery opportunities for the brain and body. Lack of sleep increases the risk of high blood pressure, kidney disease, stroke, and obesity, and lowers cognitive performance. How many hours do you sleep each night? Usually, an adult needs 7-8 hours of sleep. Sleeping less time on a regular basis will make you feel exhausted, mentally fatigued, and higher in biological age.
   • Subtract 0.5 from the count if you regularly sleep 7-9 hours each night. Add 1 if you sleep 5-6 hours or more than 9 hours. Add 2 if you sleep less than 5 hours a night.
2. 2 Consider bad habits. How much alcohol do you drink? Moderate amounts are within the normal range and may even be beneficial, but if abused increases the risk of certain types of cancer, stroke, high blood pressure, liver disease, and pancreatitis. According to doctors, the acceptable amount is one serving of alcohol per day for women of any age, two servings for men under 65, or one serving for men over 65. The serving size will be different for beer (350 milliliters), wine (150 milliliters) and liquor (50 milliliters). What about cigarettes? Here, all doctors agree: any smoking (even passive) is harmful to health. Smoking, like alcohol abuse, undoubtedly adds age to a person.
   • If you do not drink alcohol, then you need to subtract 1 from the calculation or 0.5 if you do not exceed the recommended daily allowance. Add 2 if you are overweight.
   • If you do not smoke and have never smoked, then you need to subtract 3 from the count, or 2 if you quit smoking five or more years ago, and also 1 if you quit smoking less than five years ago. Add 3 if you continue to smoke.
3. 3 Analyze your diet. How well are you eating? Proper nutrition maintains health and strengthens muscles, bones, teeth and internal organs. A healthy diet lowers the risk of cancer, heart disease, stroke, diabetes, and high blood pressure. Also, food affects the brain and energy reserves. What you eat? A balanced diet should include a limited amount of fried and processed foods, sugar, sodium, nitrate, and saturated fat, but plenty of fruits and vegetables (ideally 9 servings per day), lean proteins like fish, chicken and nuts, and complex carbohydrates and whole grains. ... Failure to comply with such rules leads to excess weight, and also deprives the body of essential nutrients, without which a person has less physical strength. General guidelines for healthy eating can be found online.
   • You should not add or subtract anything if you follow the general recommendations, or add 1 if this is not the case.

Tips

• If you recently played sports, actively moved, worried or angry, then your heart rate will be elevated, which will lead to inaccurate calculations of your biological age.