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Summary of some of Patrick Holford's tests. For more detail read the book.
Find the description that matches you, then note the following number (-2 to +2). Add up the eleven scores. If negative your physical age is that many years lower than your age in years. Feel pleased. If positive then you are that many years older than your true age. Don't despair. The body soon changes with care and exercise. It can be done!
| How (/ means divide) | Score | |
| Pulse rate | After 5 min rest | Nearest to: 60 -2, 65 -1, 70 0, 75 +1, 80 +2 |
| Blood pressure | After 5 min rest: systole, diastole | 119/79 or lower -2, about 120/80 -1, 121/81 to 130/85 0, 131/86 to 135/95 +1, 136/96 upwards +2 |
| Body mass index | Weight (kg) / height (m) / height (m) (not a good test for muscular people. Muscles are dense) | 18 to 19 -2, 20 to 21 -1, 22 to 25 0, 26 to 28 +1, more than 28 +2 |
| Waist to hip ratio men | Waist / hips | Nearest to: 0.9 or less -2, 0.95 -1, 1 0, 1.05 +1, 1.1 +2 |
| Waist to hip ratio women | Nearest to: 0.75 -2, 0.8 -1, 0.85 0, 0.95 +1, 1 +2 | |
| Body fat % men | Some home scales have this | 15 or less -2, 16 to 19 -1, 20 to 22 0, 23 to 30 +1, more than 30 +2 |
| Body fat % women | 26 or less -2, 27 to 29 -1, 30 to 35 0, 36 to 41 +1, more than 41 +2 | |
| Muscle strength | Sit on dining chair with 90 degree knees. Stand up not using arms |
No arms -2, some help one arm -1, some help both arms 0, much help both arms +1, shuffle forward then both +2 |
| Balance | Stand on one leg, hands on hips. See how long before you put the other foot down | 30 secs or more -2, 15 to 29 -1, 10 to 14 0, 5 to 9 +1, 4 or less +2 |
| Flexibility | Try to touch your toes, legs straight | Toes -2, ankles -1, Calves 0, knees +1, not even knees +2 |
| Lung capacity | Blow out small candle at arms length | First go -2, second try -1, More than two 0, bend arm a bit +1, bend arm a lot +2 |
Eye test |
How fast is it declining? | Same for 10 or more years -2, stronger every 5 to 10 years -1, 4 to 5 years 0, 2 to 3 years +1, more often +2 |
| Sex drive | Score compared with your peak of desire and performance | Same -2, Slightly less desire/ perf OK -1, half desire/perf OK 0, low desire/ reduced perf +1, no desire +2 |
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(C) Peter Scott 2012
Last edit 26 December 2015