What’s your body age and how can you change it?

The candles on your birthday cake only tell one part of your age:  your chronological age. Measured by date and time, your chronological age is simply the number of years you've been alive.

But there’s another way to look at your age, one that considers how you live, eat, and exercise to estimate how your health and lifestyle compare to others: your body age.

What is body age and how is it measured?

Your body age is an estimate of your overall health based on several lifestyle and health factors compared to other people in your age group. Tests for body age will generally consider your diet, exercise, alcohol consumption and smoking patterns, with some tests going so far to ask about pet ownership and social health.

These tests might measure you against the wider population (how you compare to everyone else) or a healthy sample of the population (how healthy you are compared to the healthy population).

If your body age is higher than your chronological age, this might mean you need to reconsider a few lifestyle factors.

How to calculate my body age?

Keen to dig deeper into your body health? You can find different online calculators that can give you a good indicator of what your body age could be. Always look for a trusted source like this heart age calculator by the Heart Foundation Australia.

How can I lower my body age?

If you’ve taken a test and found that you’re more octogenarian than millennial, you might want to consider making a few simple lifestyle changes.

Here are the simplest ways to start lowering your body age:

1. Eat healthier

A better diet can reduce your bad cholesterol, decrease blood pressure, improve cognitive function and help you feel better, all while helping to contribute towards a lifestyle that could decrease your biological age.

Fresh fruit, fresh vegetables, non-processed meats, healthy fats (like those found in nuts, olive oil, avocado and fish) are the basics of a healthy diet. Reducing processed and sugary foods and increasing more nutrient-dense meals will help contribute to a more balanced diet.

Making these positive changes in your diet can be easy with the nourishing and tasty recipes on our healthy recipe guide. Get inspired and browse through our nutritionist-approved breakfast, lunch and dinner ideas today.

2. Exercise regularly

Regardless of your chronological age, regular exercise offers a range of health benefits. It strengthens muscles, bones, increases the body’s ability to hold and transport oxygen, and can improve mood and lower risks of depression and anxiety.

So, how much exercise should we be doing? The Australian Department of Health, Disability and Ageing has created recommend physical activity guidelines for Australians at any age. Each guide outlines suggested exercise levels and durations for an ideal daily exercise routine.

For example, adults aged 18 to 64 are recommended to engage in 30 minutes of moderate to vigorous activity a day, whereas kids aged five to 17 are encouraged to participate in at least 60 minutes a day.

It's important to remember that these are just guidelines and you should always consult with your GP or health professional to ensure your fitness regime suits you and your health needs.

3. Look after your mental health

Your mental health can play a huge part in your body age. Your mental state and social interactions can drastically influence how you approach life and its challenges. It may feel like a big factor to tackle, but there are simple ways to ensure you’re taking care of the basics:

• Establish or stay connected with your social circle: Whether it’s your friends or family, making sure you’re interacting with people you trust and love can help provide comfort, solace, and support when needed.
• Spend time with a furry friend: Having a pet (or spending time with someone else’s) can have a positive impact on your emotional health. Pets can provide structure, routine, motivation to exercise and emotional support.
• Visit a counsellor, therapist or psychologist: In the same way we go to a GP for a check-up, going to a trained counsellor, therapist or psychologist can help us find answers or provide strategies to achieve better mental health.

Sources

https://www.heartfoundation.org.au/heart-age-calculator
https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.