• The Biological Age test

    Only for estimation of health age vs chronological age.

  • The form assesses Biological age—your health age—based on data like metabolic, physical, and behavioural tests.

    Some tests may require medical assistance or equipment, which can be handled by your GP, a trained nurse, or a health and exercise professional.

    However, basic equipment and estimated results can serve as a motivational guide. For help reaching your health goals, email me at steve@fitterafterforty.com.au

  • I, the undersigned, understand that this form is not medical advice. I assume all risks for any actions taken and release Fitter After Forty from any claims arising from my actions. I will consult my doctor before making any diet or lifestyle changes. I release Fitter After Forty from liability for any injuries or damages.
    *   

  • Gender*

  • Metabolic Test: Blood Pressure
    [VIDEO] Blood Pressure Measurement: How to Check Blood Pressure Manually

    Purpose: Measuring blood pressure is crucial for assessing the risk of heart disease.

     

    Equipment Required:

    • Mercury sphygmomanometer
    • Cuff
    • Stethoscope

    Procedure:

    1. Setup:

    • Place the sphygmomanometer on a bench, out of the subject's view.
    • The subject should rest quietly for 5 minutes before measurement.

    2. Positioning:

    • The subject should be seated with their arm resting on the bench, elbow at heart level.

    3. Measurement:

    • Attach the cuff to the upper arm and increase the pressure to about 180 mm Hg.
    • Place the stethoscope over the brachial artery in the cubital fossa.
    • Release the cuff pressure at a rate of approximately 2 mm Hg per second.

    Recording:

    • Note the pressure when the first sound is heard (systolic pressure).
    • Note the pressure when all sounds disappear (diastolic pressure).

    Measurement: Blood pressure is recorded in millimeters of mercury (mm Hg)

    Normal Range:

    • A normal blood pressure reading is typically 120/80 mm Hg for both men and women.

    Note: Consistently high readings should prompt medical consultation.

  • What is your Blood Pressure?

  • Systolic (mmHg)*
  • Dystolic (mmHg)*

  • Metabolic Test: Body Composition

    [VIDEO] How To Measure Waist or Abdominal Girth

    Purpose: The purpose of measuring waist girth is to assess the amount of abdominal fat (visceral fat), which is associated with an increased risk of coronary heart disease and diabetes.

    Equipment Required:

    • Flexible metal tape measure (preferred)
      Pen for marking the skin

    Note: If using a plastic or cloth tape measure, regularly check its accuracy against a metal tape, as these materials can stretch over time.

    Procedure:

    1. Measurement Location:

    • Measure at the narrowest point of the waist. If this isn't apparent, measure at the midpoint between the lowest rib and the top of the hip bone (iliac crest).
    • If uncertain about the narrowest point, take several measurements at different levels and record the lowest measurement.

    2. Measurement Timing: 

    • Take the measurement at the end of a normal expiration to account for the movement of the diaphragm, which can affect abdominal volume.

    3. Posture: 

    • Ensure the participant maintains a relaxed posture, as tension in the abdominal muscles can alter the measurement.

    4. Recording:

    • The tape measure should be snug but not too tight or loose, lie flat on the skin, and be positioned horizontally.

    By following these guidelines, you can accurately measure waist circumference and assess the associated health risks.

     
  • FEMALE - What is the measurement around your waist? Please select a range:*
  • MALE - What is the measurement around your waist? Please select a range:*

  • Metabolic Test: Body Mass Index (BMI)

    Purpose: 

    BMI is calculated by taking your weight and dividing it by your height squared.

    For instance, if a male is 1.82 metres in height, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If his weight is 70.5 kilogrammes (70.5 / 3.3124), then the BMI is 21.3 (normal range).

    The higher the figure, the more overweight you are.

    Like any of these types of measures, it is only an indication and other issues such as body type and shape have a bearing as well.

    Remember, BMI is just a guide - it does not accurately apply to elderly populations, pregnant women or very muscular athletes such as weightlifters. 

    Equipment required: Height measurement and Weight scales

    Procedure: BMI (kg/m2)

    Source: Web - Top End Sports http://www.topendsports.com

     

  • Your Calculated (BMI)

  • {realBmi}

     
  • What is your BMI (Body Mass Index) in kg/m²? Please select a range:*

  • Physical Test: Step Test at Home

    [VIDEO] How To Measure Step Test at Home

    Purpose: This test measures cardiovascular endurance.

    Equipment:
    - A 12-inch (30 cm) high bench, stair, or sturdy box
    - A watch or timer

    Procedure:
    1. Step up and down on the box for 3 minutes.
    2. Step Pattern:
    - Step up with one foot, then the other.
    - Step down with one foot, followed by the other.
    3. Maintain a steady four-beat cycle, e.g., "up, up, down, down."
    4. Keep a consistent and steady pace.

    Measurement:
    1. At the end of the 3 minutes, remain standing.
    2. Immediately take your pulse for one minute, counting the total beats from 3 to 4 minutes after starting the test.

    3. Record your heart rate for 1 minute or if you have a monitor, record your heart rate on completion of the 3 min test. The latter is prefered. 

    Evaluation:
    - A lower heart rate after the test indicates better cardiovascular fitness.
    - Compare your heart rate to the results below for assessment.

    Remember, results are accurate only if the test is performed as described. This home step test is based loosely on the Canadian Home Fitness Test and the results below are also based from data collected from performing this test. Don't worry too much about how you rate - just try and improve your own score. Source: Top End Sports.

     

  • 3 Minute Step Test (Men) – Heart Rate

  • MALE (age 40-55) - the total heart beat?*
  • MALE (age 56-65) - the total heart beat?*
  • MALE (age 65+) - the total heart beat?*

  • 3 Minute Step Test (Women) – Heart Rate

  • FEMALE (age 40-55) - the total heart beat?*
  • FEMALE (age 56-65) - the total heart beat?*
  • FEMALE (age 65+) - the total heart beat?*

  • Physical Test: Push Ups (reps)
    [VIDEO] How To Measure Push Ups (reps)

    Purpose: To measure upper body strength endurance at home.

    Instructions:

    • Men: Perform standard push-ups on toes ("military style"), with only hands and toes touching the floor.
    • Women: You may choose the standard position or the modified "bent knee" version. For the modified position, kneel with hands on either side of the chest, keeping your back straight. Lower your chest to the floor, ensuring consistent depth—either until elbows are at right angles or the chest touches the ground.

    Measurement: Perform as many push-ups as possible without stopping. The test ends if momentum is lost. Click the total number of reps below.

  • MALE (age 40-49) - your total push ups?*
  • MALE (age 50-59) - your total push ups?*
  • MALE (age 60-65) - your total push ups?*
  • FEMALE (age 40-49) - your total push ups?*
  • FEMALE (age 50-59) - your total push ups?*
  • FEMALE (age 60-65) - your total push ups?*

  • Physical Test: Wall-sit test

    [VIDEO] How To Measure Wall-sit test (time)

    Purpose: Measure the strength endurance of the lower body, focusing on the quadriceps.

    Equipment Required: Smooth wall and a stopwatch.

    Procedure:

    Position: Sit against a wall at a 90° angle.
    Test: Start timing when one foot is lifted off the ground. Stop when the subject can no longer maintain the position and the foot returns to the ground.
    Rest: Rest for one minute, then test the other leg.


    Scoring: The results below, from Arnot and Gaines (1984), provide national norms for 16 to 19-year-olds. While subjects may be older, these scores offer a general guideline for adults. Comparing the scores of each leg can reveal muscle weakness on one side.

    Evaluation: Use the lowest time from the two tests to measure lower body strength endurance. Click the total time below.

  • MALE - you at how many seconds?*
  • FEMALE - you at how many seconds?*

  • Behavioural Test: Smoking

    1 cigarette/week or month does enough damage to be counted as 1/day. If client quit in past 6 months, enter 1. 1 cigar = 5 cigarettes

     
  • Enter in total Cigarettes per day*

  • Behavioural Test: Nutrition

    Used with permission of Heartwise – The Wesley Hospital’s Cardiac Rehabilitation Services and Nutrition and Dietetics Departments, Brisbane, Qld.

    HeartWise Diet Habits Questionnaire (DHQ)

    The DHQ tool was designed to be used in the cardiac rehabilitation setting and is found to be a valid and reliable screening tool for the assessment of dietary habits in cardiac rehabilitation programs.

    Answer each question as accurately as you can. Try the test every four weeks with a different colour pen to identify any changes you have made in your diet and potential improvements.
    Complete by reading the question and providing the number next to the answer that BEST describes your diet.

  • 1. How many days a week do you eat a high fibre breakfast cereal (e.g., rolled oats, Weet-bix™, Allbran™, untoasted muesli)?*
  • 2. How often do you eat or use wholemeal or wholegrain bread in preference to white bread?*
  • 3. How often do you eat cereal, e.g., pasta, rice, noodles, cous cous, as part of your main meal?*
  • 4. How many serves of vegetables do you eat in a typical day (one serve is equal to half a cup of cooked vegetables or a cup of salad)?*
  • 5. How many different types of vegetable would you eat on a typical day?*
  • 6. How many times a week do you eat two or more pieces of fruit a day?*
  • 7. How often do you eat legumes (e.g., chickpeas, baked beans, three-bean mix, lentils, split peas, dried beans)?*
  • 8. How often do you include raw nuts or seeds such as pepitas, sunflower seeds, and linseeds?*
  • 9. When having milk, yoghurt or cheese, how often do you eat or use reduced-fat or low-fat products in preference to regular products?*
  • 10. How many days a week do you eat fish?*
  • 11. If you use a spread on bread or cracker biscuits, which would you usually use?*
  • 12. How many days a week do you eat processed meats (e.g., bacon, sausages, salami, ham, frankfurts or pate)?*
  • 13a. What type of salad dressing do you normally use?*
  • 13b. What type of cooked sauces (e.g., gravy/white sauce) do you normally use?*
  • 14. How often do you trim all the visible fat off the meat you eat (OR purchase pre-trimmed meat) and remove the skin from chicken before cooking?*
  • 15. When cooking meat/fish/chicken, which of the following cooking fats do you normally use?*
  • 16. Which of the following cooking methods do you commonly use when cooking meat/fish/chicken?*
  • 17. How often do you eat pastries, cake, sweet biscuits or croissants?*
  • 18. How many days a week do you eat take-away style foods such as fried or BBQ chicken, fish and chips, Chinese, pizza, hamburgers etc?*
  • 19. Which of the following foods do you eat most often as snacks between meals?*
  • 20a. How often do you use salt at the table?*
  • 20b. How often do you use salt in cooking?*
  • 21. How often do you use sauces and/or savoury spreads and/or pasta sauces (e.g., tomato sauce, fish sauce, soy sauce, BBQ sauce, vegemite, marmite, etc.)?*
  • 22. How many standard drinks do you have on the days you do consume alcohol (one standard drink = one pot of beer, one nip of spirit, and one medium glass of wine)?*

  • Your calculated Nutrition points

    {nutrition}

     
  • Range of your calculated Nutrition points?*

  • Compare your scores to normal values and determine what areas of your diet need attention. You can also have it analysed to determine an action plan. Go one step further and make an appointment to see a dietitian or naturopath to make an accurate assessment and assist with an individual diet plan.

  • Behavioural Test: Perceived Stress Scale (PSS)

    The Perceived Stress Scale (PSS-10; Cohen, Kamarch, & Mermelstein,1983) is a popular tool for measuring psychological stress. It is a self-reported questionnaire that was designed to measure the degree to which situations in one’s life are appraised as stressful.

    Source: NovoPsych

    For each question choose from the following alternatives:
    0 - never 1 - almost never 2 - sometimes 3 - fairly often 4 - very often

     
  • 1. In the last month, how often have you felt that you were unable to control the important things in your life?*
  • 2. In the last month, how often have you been upset because of something that happened unexpectedly?*
  • 3. In the last month, how often have you felt nervous and stressed?*
  • 4. In the last month, how often have you felt confident about your ability to handle your personal problems?*
  • 5. In the last month, how often have you felt that things were going your way?*
  • 6. In the last month, how often have you found that you could not cope with all the things that you had to do?*
  • 7. In the last month, how often have you been able to control irritations in your life?*
  • 8. In the last month, how often have you felt that you were on top of things?*
  • 9. In the last month, how often have you been angered because of things that happened that were outside of your control?*
  • 10. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?*

  • Your calculated PSS points

    {pss}

     

     
  • Range of your calculated PSS points?*

  • The Perceived Stress Scale is interesting and important because your perception of what is happening in your life is most important. Consider the idea that two individuals could have the exact same events and experiences in their lives for the past month. Depending on their perception, total score could put one of those individuals in the low stress category and the total score could put the second person in the high stress category.

    Disclaimer: The scores on the following self-assessment do not reflect any particular diagnosis or course of treatment. They are meant as a tool to help assess your level of stress .If you have any further concerns about your current well being, you may contact your GP and talk confidentially to them.

     

  • Your Final Bioage

    {bioage}

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