Determine Your Actual Age

While figuring out your biological age can provide you some insight into whether or not you're leading a healthy, youthful lifestyle, it is not a substitute for a doctor's diagnosis and should not be used as such. Your chronological age can be easily determined, but your biological age requires a battery of tests and an evaluation of your present health and lifestyle.

If you want your biological age to decrease while your chronological age increases, the number you obtain might tell you a lot about your health habits and help you figure out how to make adjustments in your life.

Putting Your Body to the Test

Determine your heart rate while at rest. As one of the body's most vital organs, the heart plays a significant role in one's general health and wellbeing. An average heart beats between sixty and one hundred times per minute. Resting heart rates shouldn't exceed this range, while some highly trained athletes have been known to maintain a rate of less than 50 beats per minute. One of your major arteries is located in the space between your thumb and first two fingers on your left wrist. A pulse should be noticeable to the touch. To get your heart rate in beats per minute, count your heartbeats for 15 seconds and then divide the result by 4.

The general rule is that a healthy heart has a low resting rate. For the same amount of labor, a heart with a higher rate is weaker and less efficient since it has to work more.

If your resting heart rate is more than 100 beats per minute, add 1 to your actual age.
Put your adaptability to the test. Do you have the ability to still touch your toes? Aging bodies lose flexibility due to a combination of factors, including dehydration, changes in tissue chemical structure, muscle fiber loss with collagenous fibers, and increased calcium deposits.

The degree to which you can bend and move freely is indicative of your general health. Arrange your arms in front of you at shoulder height as you sit on the floor with your knees crossed and your back straight. Make a mark on the floor at the spot where your fingertips would rest if you were to reach forward gently while maintaining your legs straight. Make a mark at the end of your fingers' range of motion, and use that measurement to calculate the distance in inches.

If you tried, how far did you get? If you want to prove to people that your body is still young and nimble, the further you can run, the better.

If you were only able to reach 4 inches or less, add one. If your measurement is 10 inches or more, take one away. If your height is between 5 and 10 inches, do not add or subtract anything.
Prove your mettle. Just how powerful are you? Muscle gain is typical up to the age of 30. However, beyond that time, we begin to gradually lose muscle mass and, by extension, physical strength. Muscle mass declines by 3-5% every decade for inactive people over the age of 30, and this occurs even in physically active people.Sarcopenia, the age-related weakening and atrophy of muscle tissue, increases vulnerability to frailty, falls, and bone fractures.

Prove your mettle by challenging yourself. Make your chest come within four inches of the floor while you perform as many repetitions as you can of the modified push-up (on your knees) exercise. Maintain your effort until you are physically unable to continue.

In the same way that flexibility is preferable, so too is strength. You definitely have a lot of muscle and stamina if you were able to complete a lot of push-ups.
Those who completed fewer than 10 pushups should add 1. Don't perform any mathematical operations on the numbers 10–19. If you have completed 20 push-ups, take one away. If you're over 30, take two days off.

Body Fat Percentage Calculation

Figure out your hip-to-waist ratio. What fruit, vegetable, or fruit salad does your body most closely resemble? Age-related weight gain raises the risk of hypertension, diabetes, cardiovascular disease, and various forms of cancer; a person's waist-to-hip ratio provides a quick and easy way to evaluate their body's distribution of fat. Get your hip size by dividing your waist size by two (in inches). Take your measurements with your hands, starting at least two inches above your belly button and ending where your hips are the broadest.

If your waist-to-hip ratio is greater than 1.0 (for men) or 0.85 (for women), you have a higher-than-desirable quantity of body fat concentrated in your midsection.

If your ratio is higher than ideal, you get an extra point.

Try out some BMI calculators. Weight in kilos divided by height in meters gives you a measure of your body composition known as the body mass index (BMI). Some health issues associated with obesity can be indicated by a high body mass index. First, convert your weight in pounds to kilograms by multiplying it by 4. To convert your measurement from inches to meters, multiply it by.025.Multiply your height by a factor of 2, then divide your weight in kilograms by the result of that calculation.

Your body mass index is that. If your BMI is 25 or more, you are considered overweight.

People who aren't good with numbers can use the calculators available on the Internet.

If your body mass index is less than or equal to 18.5, you receive one additional point (underweight). If it's 25–29.9 (considered overweight), add 2; if it's 30 or more, add 3 (obese). If your age is between 18.5 and 25, deduct 1 (healthy).

Take a look at your fat percentage. Body fat measurement, and in particular bioelectrical impedance analysis, is the most reliable method of judging body composition compared to hip-to-waist ratio and body mass index. A sports trainer can help you conduct this test, which entails lying down and attaching electrodes to your foot. After that, your entire body will be electrified. It would be impossible to detect this current's presence. Once the results are in, you'll know exactly how much fat you have compared to lean tissues like muscle and bone and how you stack up against the average person.

If you want an accurate result, you shouldn't do any strenuous physical activity, use a sauna, or drink alcohol within the preceding few hours before taking the test. More fat on a woman's physique is desirable than on a man's.

If a woman's percentage falls between 15% and 24.0%, she should neither add nor decrease.

5 for 25%–33%. If your percentage is less than 15% or greater than 33%, you must add 1.

If a man's percentage falls between 6% and 17%, he should not add or subtract.

5 for 18%–24%. If your percentage is less than 6% or more than 25%, add 1.

A Look at Your Way of Life

Make an estimate of how many hours you spend sleeping each night. In order to function properly, the human body needs regular sleep. Sleep allows your brain and body to recharge, and sleep deprivation raises your chances of hypertension, renal disease, stroke, and even obesity.

You can't think as clearly when you're tired. How many hours do you typically sleep each night? Seven to eight hours of sleep is optimal for most adults. A consistent lack of sleep might make you look older than you are.

Test your knowledge about healthy eating with this quiz. When it comes to food, how well do you eat? You may maintain good health and robust muscles, bones, teeth, and organs by eating right. Cancer, heart disease, stroke, diabetes, and high blood pressure are just some of the diseases that can be avoided with a healthy diet and lifestyle.

It can also help you maintain mental and physical vigor. Just how do you rate? Fruits and vegetables (nine servings per day is ideal), lean protein like fish, chicken, and nuts, and complex carbohydrates and whole grains are all key components of a healthy, well-balanced diet. On the other hand, fried and processed foods, sugars, sodium, nitrates, and saturated fats should be limited.

If you don't include these in your diet on a regular basis, you're more likely to put on weight and will be missing out on essential nutrients, which might weaken your body. To view the foundational recommendations, please go to http://www.nhs.uk/livewell/goodfood/pages/healthyeating.aspx on the website of the National Health Service of the United Kingdom.

If you're already meeting the requirements on most days, there's no need to tinker with the numbers. If you don't know, just add 1.