Your Move columnist Gretchen Reynolds explains that the calculator measures your “fitness age.” Fitness age is a well-researched scientific concept that uses a few simple health indicators to estimate whether your body is biologically older or younger than your chronological age.
Before checking the Fitness Age Calculator, we will ask for the following information:
- your gender and chronological age.
- Convert your height to centimeters.
- Convert your weight to kilograms.
- Resting heart rate. This can be easily determined using a smartwatch or his 15 second pulse test. Count your pulse for 15 seconds and multiply by 4.
- You also need to accurately estimate the intensity and frequency of your exercise.
People who don't exercise much or are overweight may be shocked by the answer they get. Studies have shown that if you base your calendar year on him being 50 years old, he could probably have a fitness age from around 25 to when he is 75. It all depends on what kind of body type you are.
To learn more about fitness age and see the calculator, you need to read the full article.
Try this sleep experiment
Sleep drive, also called “homeostatic sleep drive” or “sleep pressure,” is one of the two major physiological determinants of sleep propensity. Lisa Strauss, a clinical psychologist who specializes in sleep disorders, writes that we build up a desire for sleep during the day, and it only begins to resolve when we go to bed at night.
We asked Strauss about his secret to getting the best night's sleep. Her top tip has to do with sleep needs. she writes:
Try short-term experiments to compress your sleep. The purpose of this short-term experiment is to deepen your sleep and limit the number and duration of your awakenings during the night. Don't be sleep deprived.
For several nights in a row (up to 2 weeks), employ fixed guardrails that are easy to maintain when sleeping (for example, at 11pm and 6am). This is not the usual advice to go to bed and wake up at the same time every day. Go to bed when you feel ready and wake up whenever you want, as long as you don't sleep outside the guardrails.
Most of my patients choose a tolerance interval of 7 hours or 7 and a half hours. Do not try to change your circadian rhythm using this technique. For example, night owls start and end later. Even if you have a bad night, don't sleep outside of the bookends of a stable time.
You can always increase (or decrease) compression by tweaking your experiments.If successful, you will Eventually, you can implement a schedule a little more strictly, ideally without waking up to an alarm clock.
Strauss shares more sleep tips on circadian rhythms, sleep hygiene, nighttime overthinking, pre-bedtime activities, and more. Read the full article to find all 5 tips.
Well+Being New Year Tune-up
In case you missed it, we've included all five New Year's Tune-Up articles here. I hope you enjoyed reading last week's daily newsletter. There are lots of additional tips and tricks to improve your health this year. If you liked Tune-Up and have other ideas for special reports from the Well+Being team, let us know how it goes.
Are you age appropriate? Try a New Year's tune-up.
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Here are some things that brought us joy this week.
- NBA player finds dog and traces owner. The puppy had been missing for four years.
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- I'm Cecil.he has never done anything bad in his life “Until you eat $4,000.”
Want to learn more about “fun” snacks? Our Brain Matters Columnist Richard Sima explains. Yyou can too Read this story as a manga.
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