The ability to calculate your body age can be a useful tool for determining whether or not you are living a healthy, more youthful life; however, it is not a precise, scientifically accurate gauge and should not be used in place of professional diagnosis. The calculation of your chronological age, also known as your “real age,” is straightforward; however, the calculation of your biological age requires you to undergo a series of physical tests as well as an assessment of your current way of life. You can learn a lot about your health habits from the number you receive, and it can be useful in determining how to make changes in your life, especially if you want your biological age to decrease as your chronological age increases!
Method 1 Testing Physical Conditioning
1. Calculate your resting heart rate. The heart is one of the most important organs in the body, and having a heart that is in good condition and is healthy is important for overall well-being. A normal heart beats anywhere between 60 and 100 times per minute on average. When you’re resting, your heart rate should be no faster or slower than this, though some elite athletes have hearts beating below 50 beats per minute. Using the first two fingers of your right hand, place them on the inside of your left wrist just below your thumb, directly over one of your major arteries. Repeat with your left hand. You should be able to detect a pulse. To find out how many times your heart beats per minute, count how many times your heart beats for 15 seconds and multiply that number by four to find out how many times your heart beats per minute.
In general, a lower resting heart rate indicates that your heart is in good condition. Higher heart rates indicate that your heart is weaker and less efficient, as it must work harder to accomplish the same amount of work.
If your resting pulse rate is 100 beats per minute or higher, you should add one year to your chronological age.
2. Flexibility is put to the test. Are you able to still feel your toes? Increased dehydration, changes in the chemical structure of tissues, the replacement of muscle fibre with collagenous fibres, and increased calcium deposits are all factors that contribute to the decline in flexibility that occurs as we age. Your ability to move freely will provide you with some indication of your overall health. Assume a seated position on the floor with your back straight, legs together, and arms stretched out in front of you at shoulder level. Make a mark on the floor beside your legs at the point directly below your fingertips, and then slowly reach forward, keeping your legs as straight as possible. Make a mark where your fingertips are able to reach and then measure the distance between the two points in inches.
How far did you manage to get? Your body is still spry and youthful, so the greater the distance between you and the ground.
If you were only able to reach a height of less than 5 inches, add one. If you have 10 inches or more, take one inch off the total. If you were between 5 and 10 inches tall, there was no need to add or subtract.
3. Put your strength to the test. What kind of strength do you have? Generally speaking, people gain muscle until they reach the age of about 30. In the aftermath, however, we begin to gradually lose muscle mass and, as a result, physical strength. Even those who are physically active can lose 3 percent to 5 percent of their muscle mass per decade if they are over the age of 30, according to the American Council on Exercise. This loss of muscle mass, known as sarcopenia, results in a loss of strength and mobility, and in the elderly, it can increase the risk of frailty, falls, and bone fractures, among other things. Put your own strength to the test. Maintain a straight body line and lower your chest to within four inches of the floor while performing as many modified push-ups (on your knees) as you can in a single session without stopping. Continue until you are unable to go any further.
Strength is beneficial in the same way that flexibility is. In order to be able to complete a large number of push-ups, you must possess significant muscle mass as well as high physical endurance.
If you completed fewer than 10 push-ups, subtract one from the total. For the numbers 10-19, there is no addition or subtraction. If you completed twenty push-ups, subtract one from your total. If you have a total of more than 30, subtract two.
Method 2 Measuring Body Composition
1. Find out what your waist-to-hip ratio is. Is your body shape more pear-shaped, apple-shaped, or avocado-shaped? As we age, we tend to gain weight, and a person’s shape, particularly their waist-to-hip ratio, is a quick way to assess body fat distribution, which can indicate potential health risks such as high blood pressure, diabetes, stroke, and certain types of cancer. In order to calculate the difference between the two numbers, divide the hip measurement (in inches) by the waist measurement (in inches). Make sure to measure your waist from approximately two inches above the navel and your hips from the widest point on either side of your hips.
Waist to hip ratios greater than 1.0 for men and 0.85 for women indicate that you are carrying more than the recommended amount of body fat around your midsection, according to the American College of Sports Medicine.
If you exceed the recommended ratio, your score will be increased by one point.
2. Determine your BMI (Body Mass Index) (BMI). Your body mass index, also known as BMI, is another way to assess your physical makeup. It is calculated by dividing your weight in kilogrammes by your height in metres. A high BMI may indicate that you have a significant amount of body fat, making you more susceptible to obesity-related health complications. To calculate your BMI, first multiply your weight in pounds by.45 to convert it to kilogrammes, then divide that result by 100 to get your BMI. To convert your height in inches to metres, multiply your height in inches by.025. Last but not least, square your height (i.e. multiply it by itself), and then divide your weight in kilogrammes by your squared height. This is your body mass index (BMI). If you get a score of 25 or higher, you are considered overweight.
For those who are not mathematically inclined, there are websites such as this one that will do the calculations for you on the internet.
If your body mass index (BMI) is less than 18.5 add 1 to your score (underweight). If it is between 25 and 29.9 pounds (overweight), multiply by 2; if it is more than 30 pounds, multiply by 3. (obese). If your weight falls between 18.5 and 25 pounds, subtract 1. (healthy).
3. Make a measurement of your body fat. Body fat analysis, which is more accurate than either the hip-to-waist ratio or the BMI, is the most accurate way to determine your body composition. The most accurate way to do this is through bioelectrical impedance testing. During such a test, which can be performed with the assistance of a sports trainer, you will lie down and have two electrodes placed on your foot. Afterwards, an electrical current will be transmitted throughout your body. This current is so small that you will not even be aware of it. When the test is completed, you will receive an accurate reading of how much fat you have in your body as opposed to lean tissues like muscle and bone, as well as an indication of how you compare to the general population.
For a good reading, you should not have exercised, gone to a sauna, or consumed alcohol in the preceding hours, according to the manufacturer. Women should have a higher percentage of body fat than men.
If your percentage is between 15 percent and 24 percent, do not add or subtract. If your percentage is between 25 percent and 50 percent, add.
5 for a 25 percent -33 percent chance of winning. If your percent is less than 15 percent or greater than 33 percent, add one.
If your percentage falls between 6 percent and 17 percent, do not add or subtract. If your percentage falls between 6 percent and 17 percent, do not add or subtract.
5 for 18 percent and -24 percent, respectively. If your percentile is less than 6 percent or more than 25 percent, multiply by 1.
Method 3 Assessing Lifestyle
1. Calculate how much sleep you get each night. Sleep is required by the human body. In contrast, a lack of sleep puts you at risk for high blood pressure, kidney disease, stroke, and obesity. Sleep is essential for your brain and body to repair themselves. In addition, a lack of sleep has been shown to impair cognitive function. How many hours of sleep do you get each night? The typical adult requires between 7 and 8 hours of sleep per night. Getting less than that amount of sleep on a regular basis can make you look and feel older, as well as mentally and physically exhausted.
Subtract from the total.
If you get between 7-9 hours of sleep on a regular basis, subtract 5 points from your overall score. If you get between 5 and 6 hours of sleep per night, or if you get more than 9 hours per night, multiply by 1. If you get less than 5 hours of sleep per night, multiply by 2.
2. Accept responsibility for your vices. How much alcoholic beverage do you consume? While a moderate amount of alcohol is fine, and may even be beneficial, consuming too much can increase your risk of developing certain cancers, having a stroke, having high blood pressure, having liver disease, and having pancreatitis. In accordance with the Mayo Clinic, healthy drinking amounts to no more than one drink per day for women of all ages and two drinks per day for men 65 and younger, with one drink per day for those over 65. A drink is measured differently for beer (12 fluid ounces), wine (5 fluid ounces), and liquor (40 fluid ounces) (1.5 oz.). What do you think about smoking? Medical science is unequivocal on this point: any form of smoking (including secondhand smoke) is detrimental to one’s health. Indulging in smoking or consuming excessive amounts of alcohol will undoubtedly increase your biological age.
If you don’t drink alcohol, you’ll get a point deducted from your total. If you adhere to the daily recommended guidelines, you will receive a.5 deduction. If you go over the allotted time, add two points.
If you do not smoke and have never smoked, you will receive a 3 point deduction for this. Subtract two points if you quit more than five years ago, and one point if you quit within the last four years. If you are currently a smoker, increase the number by three.
3. Test your knowledge of nutrition. How well do you prepare your meals? Proper nutrition keeps you in good health by ensuring that your muscles, bones, teeth, and organs are in good condition. A healthy diet can lower your risk of developing diseases such as cancer, heart disease, stroke, diabetes, and high blood pressure, among others. It can also help to keep your mind sharp and your body full of energy by reducing stress. How do you fare in comparison? A well-balanced diet should limit fried and heavily processed foods, sugars, sodium, nitrates, and saturated fats; it should also include plenty of fruits and vegetables (ideally 9 servings per day), lean protein sources such as fish, chicken, and nuts, as well as complex carbohydrates and whole grains, to name a few components. Failure to include these foods in your daily meals will not only cause you to gain weight, but it will also deprive you of essential nutrients, resulting in you becoming physically less strong. To learn more about healthy eating, go to the National Health Service’s website at http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx and click on “Healthy Eating.”
If you meet the guidelines on the majority of days, don’t make any adjustments. If you don’t have one, add one.
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