How Old Is Your Mid-Life Body? Test to discover...

Mid-Life Body? As we know, our chronological age is merely a number. So what? Are we 30, 40 or even 70 years of age? More importantly, we wonder how old our mid-life body is.

If our body is in a reasonably fit condition, we are more likely to feel much younger than we actually are, and the opposite is also true. Be totally unfit, and we feel much older than we are.

By taking the following simple test, we can get a pretty neat indication of how old our mid-life body is.

Wear clothing that is comfortable including suitable aerobic shoes or trainers. Tools required are:

  • a watch with a second hand for timing
  • paper
  • pen
  • a tape measure
  • a ruler
  • a stair or step
  • a flat wall that you will be able to stand up against.

If you have a friend handy, she could be useful to check you throughout the test, or better still, perform the actions as well. The buddy system is fantastic with any exercise program.


mid-life body

The 10 step Mid-Life Body Test

1. Stamina – step-ups
Stand in front of a step. Step up with the right foot, then up with the left. Step down with the right foot and down with the left. This equals one step. Continue stepping for 1 minute and count the number of complete steps.Score:

  • 0 - 15 Add 10 yrs to your age
  • 16 – 25 Add 5 yrs
  • 26 – 35 Add nothing
  • 36 – 50 Subtract 2 yrs
  • 51+ Subtract 5 yrs

2. Strength – Upper Body – Press Ups
Lie on your stomach with your hands places just outside each shoulder. Push into the floor to lift your upper body, keeping your toes on the floor and your back straight. Return to starting position. This equals one push up. Continue for 1 minute.

  • 0 - 15 Add 2 yrs
  • 16 – 25 Add nothing
  • 26+ Subtract 5 yrs
3. Strength – Lower Body – Squats
Stand with feet shoulder width apart, with arms extended in front of you. Bend your knees and lower your bottom as if going to sit down until your thighs are parallel to the floor. Return to starting position. This equals one squat. Continue for 1 minute.
  • 0 - 15 Add 5 yrs
  • 16 – 30 Add 2 yrs
  • 31 – 40 Add nothing
  • 40+ Subtract 2 yrs
4. Strength – Abdominals – Sit Ups
Lie on back, knees bent, feet flat on floor, arms at sides. Curl upper body up as you breathe out, letting your hands slide forward. Do not strain. If you suffer with a back problem, skip this exercise but add 5 yrs to your tally.
  • Cant do Add 10 yrs
  • Wrists to thighs Add 5 yrs
  • Elbows to thighs Add nothing
  • Chest to thighs Subtract 5 yrs
5. Flexibility – Sit & Reach
Sit on floor with legs straight out in front of you, hip width apart, feet flexed, arms at sides, back straight. Lift up out of your ribcage and stretch your arms toward your toes. How far can you stretch forward and hold for at least 3 counts?
  • Mid to lower leg Add 5 yrs
  • Near ankles Add 2 yrs
  • To the toes Add nothing
  • Beyond the toes Subract 3 yrs
(Note: lack of flexibility and smaller range of movement in the back and hamstrings are all associated with ageing)

6. Flexibility – Sit and Twist
Sit on floor with back straight and legs extended in front of you, feet flexed. Place one hand, palm down behind your tailbone and look over your shoulder. Hold for 10 seconds.

  • Couldn’t twist shoulders at all Add 5 yrs
  • Could twist a little but couldn’t look over shoulder Add 2 yrs
  • Could perform as described Subtract 5 yrs
(Note: Spinal flexibility is vital to perform many activities)

7. Scales - Weight Test
How much weight have you put on since you were 25?

  • More than 19 kg/3 stone Add 5 yrs
  • 6.5kg – 19 kg/1 – 3 stone Add 2 years
  • Less than 6.5kg/1 stone Add nothing
8. Waist measurement
  • Measures over 87cm/34.5 in Add 3 yrs
  • Over 79cm/31.5in Add 1 yr
  • Up to 79cm/31.5in Add nothing
(The waist measurement is a fabulous indication of your physical condition)

9. Posture
Stand erect with your back against a wall. Can the back of your head, shoulders, tailbone and heels all touch the wall at the same time

  • No Add 3 yrs
  • Yes Subtract 3 yrs
(The biggest giveaway of age is poor posture – even the slimmest person can add years to her body)

10. Reflex
Stand facing your buddy with your hands extended and 15cm/6in apart. Your buddy will hold the ruler vertically, with the 1in/1cm mark at the bottom, and the 30cm/12in mark at the top. Have your buddy drop the ruler for you to catch immediately. Repeat 6 times.How many times did you manage to catch the ruler before the 5cm/2in mark?

  • Not at all Add 3 yrs
  • 1-2 times Add 2 yrs
  • 3 times Add nothing
  • 4 times Subtract 1 yr
  • 5 times Subract 2 yrs

OK., now for the score achieved in the mid-life body test. Are you ready?

Add up all the additions.
Add up all the subtractions.
Take away the smallest number from the greatest and add this final total to your current age (or subtract if these are you greater number) to give you your body age.Are you surprised by the results of this Mid-Life Body Test? I hope so, but pleasantly!

As we work through our fitness programs now that we are motivated, all these exercises in the Mid-Life Body Test should see a vast improvement.

How do we exercise a mid-life body

Understand and undertake a mid-life body workout

Find out the absolute best mid-life home video workout

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