CALCULATE YOUR SCORE

BEGIN WITH YOUR ACTUAL AGE

✢ For every ‘A’ +1 ✢ For every ‘B’ +0 ✢ For every ‘C’ -1

‘For optimum health, we should aim for a fitness age that is equal to or lower than our actual age,’ says wellness coach Michelle Brewster, founder of SupaChick (supachick.com). Here’s how to achieve it…

SAME AGE OR YOUNGER

Congratulations! Your regime is clearly working well. ‘High-level fitness is 80% diet and 20% training. Give yourself an extra boost by fuelling up with plenty of protein, good fats and complex carbohydrates,’ advises Michelle. ‘Challenge yourself. Set personal bests – and beat them – or enter an event. Keep your body supple by stretching before and after working out, and by using a foam roller to release taut muscles.’

+ 1 TO 3 YEARS

Nearly there! ‘Introduce two sessions of weight training a week. Use small weights, with a high number of reps,’ says Michelle. ‘And increase your protein intake to maximise the impact of strength training.’ Flexibility matters too. Michelle recommends stretching your muscles first thing in the morning and before bed – holding each stretch for 20-30 seconds, as well as performing a dynamic warm-up

(eg walking lunges) pre-workout.

+ 4 TO 8 YEARS

Don’t be discouraged. ‘Start making active choices every day – power walking to work, doing some light jogging in your lunch break or a new exercise class,’ suggests Michelle. ‘Focus on eating slow-release carbohydrates, protein and good fats, and limiting your intake of sugar, salt and processed foods.’ Small changes can make a big difference. Michelle suggests switching white rice for wholegrain to keep you feeling fuller for longer.

+ 9 TO 10 YEARS

Tiny tweaks can have a big impact. Michelle says: ‘Drink plenty of water, cut down on ready meals and aim to lift your heart rate by 60% every two days with walking or a light jog (stretch before and after).’ Stress is often a key factor in weight gain, so try meditation, yoga or massage.