HOW DID YOU DO?

Find out if your body is ageing gracefully, or in need of a lifestyle nudge.

Same age or younger

Congratulations! Your healthy lifestyle is working well. Stay on track by meal planning and scheduling your exercise sessions. ‘Challenge yourself further,’ adds Michelle. ‘Set personal bests – and beat them – or enter a charity fitness event.’

TRY THIS Keep learning. Trying something new – such as learning a second language – boosts the size of different parts of the brain.

+ 1 to 3 years

Nearly there! Introduce two sessions of weight training a week, which will help age-proof your bones, especially if you’re going through the menopause – there are plenty of free beginner workouts to follow online.

TRY THIS Eat purple fruit. Blueberries, blackcurrants and blackberries get their pigment from anthocyanins, and research has found these compounds can help ward off disease. Have two portions a day.

+ 4 to 8 years

Don’t be discouraged. ‘Start making more active choices – go for a jog or try a new exercise class,’ suggests Michelle. For better sleep, switch off electronic devices by 9pm, keep your room at around 18C and get outdoors daily. Doing so will help create regular sleep-wake patterns.

TRY THIS Meditate. Being frequently stressed accelerates the ageing process. Search Youtube for free mindfulness sessions.

+ 9 years or more

Tiny tweaks will have an impact. ‘Drink plenty of water and cut down on ready meals and junk food. Eat lean meat, fish, olive oil, nuts and seeds, wholewheat foods and quinoa,’ advises Michelle. ‘Aim to raise your heart rate by 60% every two days with brisk walking.’

TRY THIS Stand more. Sitting for 10 hours or more could age you by up to eight years, found scientists.