Unlock Your True Fitness Age: Are You Healthier Than You Think?

On Jan 10, 2024

Understanding Fitness Age & Its Impact on Aging Well

Are you determined to understand how well you’re aging? If so, you should consider calculating your fitness age. It is a scientifically studied concept that utilizes several basic health measures to determine if your body is biologically older or younger than your actual age. If you are 50 years old based on your birth year, your fitness age could be anywhere from about 25 to as old as 75, depending on your physical condition.

The Significance of Fitness Age

If your fitness age is higher than your chronological age, a multitude of research shows that your chances of dying young from a range of diseases significantly increases. Luckily, you can determine your fitness age using an online tool. If your fitness age is higher than your actual age, you can begin to lower it today through proper exercise.

Determining Your Fitness Age

To calculate your fitness age, you’ll need to know your height in centimeters, weight in kilograms, and resting heart rate, which can be easily determined using a smartwatch or a 15 second pulse test. You’ll also need an honest estimate of the intensity and frequency of your exercise. Once you have this information, input it into an online calculator to determine if you’re biologically older or younger than your birth years.

The Correlation Between Fitness Age and Longevity

The concept of a “fitness age,” separate from our actual age, emerged over a decade ago when studies began showing that aerobic fitness, or VO2max, predicted longevity and health span better than more commonly used health markers. This includes blood pressure, insulin sensitivity, and even smoking history. Studies have also shown that a low fitness age is linked to significantly less long-term risk of heart attack, depression, nonalcoholic fatty liver disease, brain shrinkage, and dementia in middle-aged and older men and women.

How to Lower Your Fitness Age

Desiring a lower fitness age than your calendar age? It’s possible. You just need to ensure that you’re frequently moving and sometimes participating in vigorous exercises. Up-tempo exercise, which is a type of physical activity that increases your breathing and heart rate to a point where you can barely carry on a conversation, strengthens your aerobics system over time, improves your VO2max, and consequently alters your fitness age. This type of exercise, although challenging, doesn’t have to be unpleasant. It can be brief, informal, and even fun. Here are a few simple ways to start turning back your fitness clock:

If you enjoy walking, search for a hill and stride to the top as quickly as you can. Return to the base and attempt another summit one or two more times.
If you have access to a treadmill or stationary bike, try 4 x 4 intervals. Ride or run at a relatively taxing pace for 4 minutes, rest by walking or pedaling lightly for 3 minutes, and repeat that sequence four times in total.
Once in a while, jump, lunge, and get through a short body weight workout.

The Power of Knowledge in Fitness Age

While we can’t actually rewind time, knowing our fitness age gives us insight into whether our bodies seem to be functioning better or worse than those of other people our same calendar age. This knowledge can inspire us and can even be a cause for self-congratulation. The fitness age calculator is an effective reality check and wake-up call for those who need to address their fitness levels. For those who have maintained a healthy lifestyle, it’s a rewarding affirmation that showcases their youthful fitness age.