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What’s your body’s real age?

Most of us have two ages: the one decided by when you were born and your body’s age. See, your body can look and function like a much younger or older person’s – depending on how hard you’ve been living. “Ideally, your body age should be the same as or less than your actual age,” says Professor Steven Bottle, from the Centre of Excellence for Free Radical Chemistry and Biotechnology at the Australian Research Council.

Use this quiz to find your body’s true age, then follow our strategies to turn back your physical clock.

DOWNLOAD THIS QUIZ HERE (so you can write in your answers)


PART 1

Answer each line sequentially, adding or subtracting from your age based on your results, then proceed to Part 2

1. Your current age.
Your age:

2. Divide your hip measurement (in cms) by your waist measurement (in cms).
Less than .816: +4 years
.816 or higher: Do nothing

New age:

3. Place the first two fingers of your right hand on the inside of your left wrist just below your thumb. Count the number of beats for 10 seconds, then multiply that number by six.
54 to 59: -4 years
60 to 64: -2 years
65 to 72: -1 year
73 to 76: +2 years
77 to 82+: +4 years

New age:

4. 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 fingertips, then slowly reach forward, keeping your legs straight. Mark where your fingertips reach, then measure the distance between the two marks (in centimetres).
0 to 25: +3 years
25.1 to 38: +2 years
38.1 to 40: -2 years
40.1 to 50+: -3 years

New age:

5. Do as many modified push-ups (on your knees) as you can without stopping, ensuring you’re keeping your body in a straight line and lowering your chest to within 10cm of the floor.
0 to 4 reps: +2 years
5 to 24 reps: +1 year
25 to 39 reps: -1 year
40+ reps: -2 years

New age:

6. Lean against a wall with your heels about 60cm 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 ground, keeping your heels on the floor, and hold for as long as possible.

Time yourself (in seconds).
0 to 30: +2 years
31 to 60: +1 year
61 to 90: -1 year
91+: -2 years

New age:


PART 2

Answer the below, then add up the points and see your results

1. I typically eat times a day (including snacks):
Two = 1
Three = 2
Four = 3
Five or more = 4

2. I eat high-fat or fried snacks:
Regularly (7 or more times a week) = 1
Sometimes (4 to 6 times a week) = 2
Rarely (0 to 3 times a week) = 3
Never = 4

3. I eat meals or snacks that include fruits or vegetables:
Never = 1
Rarely (1 to 5 times a week) = 2
Sometimes (6 to 9 times a week) = 3
Regularly (10 or more times a week) = 4

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 purposely avoid buying or eating foods that contain these things) = 4

Results:
0 to 9 points = +3 years
10 to 12 points = +2 years
13 to 15 points = -2 years
16 to 17 points = -3 years

Final age
(Add/subtract results to your age from part 1):


THE RESULTS

I’m older than my actual age…
The silver lining: minor tweaks will make a big difference

MOVE IT 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 thing is to get your body moving for longer periods of time,” says Michael Hennessy, senior exercise specialist and director of Outfit Health + Fitness in Sydney. “Even walking at a brisk pace will make a difference.” Add 30 to 45 minutes of any type of cardio to your routine at least three times a week.

READ MORE: CHECK OUT OUR COLLECTION OF EASY AND SIMPLE WORKOUTS

STRETCH OFTEN As well as increasing your range of motion and reducing muscle tension, limbering up can actually boost circulation and improve blood vessel function. Evidence even 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, says Dr Cedric Bryant, chief science officer at the American Council on Exercise. This triggers a series of rejuvenating events, helping your muscles and organs operate with less stress on your body (read: it slows premature ageing).

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 as my actual age…
Peel off a few years by adopting these small changes

MAINTAIN MUSCLE “Around age 25, muscle cells begin to decrease steadily in number and size,” says Dr Sandra Reynolds, an associate professor at the University of South Florida School of Aging Studies, US. Women tend to lose more type-II (strength oriented) muscle fibres than type-I (endurance oriented), so doing resistance training is key for maintaining and restoring muscle mass. Up to three days a week, do a strength workout (two or three sets of at least six moves), paying attention to your lower half: muscle atrophy is more significant there than in your upper body.

FIGHT AGEING WITH FOOD “What you eat can make big a difference in how your body ages,” says Nicole Senior, accredited nutritionist and author of Heart Food. The key to reducing wear and tear, she says, is to pack your diet with phytochemicals – properties found in plant-based foods. “In a study conducted on the ageing of women’s skin, they found that the diets of the women who had the best looking skin actually contained extra virgin olive oil and heaps of vegies – foods that have a high phytochemical content,” she says. Up your veg intake by adding them to brekkie, and don’t be afraid to drizzle a little olive oil on your salads – it actually helps you better absorb other nutrients in vegies.

I’m younger than my actual age…
Kudos to you. Now stay on track with these tips

PUSH YOUR HEART HARDER Regular high-intensity intervals will decrease your resting heart rate and improve how efficiently your body burns kilojoules, explains Hennessy. Three times a week, follow this interval workout, using the cardio of your choice (eg, running, cross trainer, swimming or cycling): after a five-minute warm-up, speed up for 30 seconds (an effort of eight on a scale of one to 10), then recover for two minutes (five out of 10). Continue repeating this interval pattern, working your way up to a 30-minute session.

WATCH YOUR WAIST “When adults gain weight, the biggest concern isn’t the number of kilograms they gain but where those kilograms go,” says Dr Reynolds. 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 wholegrain options. A study in the American Journal of Clinical Nutrition found that adding wholegrains helped trim extra fat from the waistlines of obese subjects.