Biological Age Scorecard
5 tests you can do at home
No lab, no kit for most of them, about 10 minutes in total. Do the tests today, write your numbers down, and repeat in 30 days to see how you're tracking.
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| Test | How to do it | Today date: |
In 30 days date: |
|---|---|---|---|
| 1Balance | Shoes off, eyes open, arms by your side. Stand on one leg and time how long you hold it, up to 60 seconds. Do both legs. Stand near a wall for safety. | ||
| 2Sit-to-stand | Firm chair against a wall, arms crossed. Count how many times you stand up fully and sit back down in 30 seconds. | ||
| 3Waist | Measure midway between your lowest rib and the top of your hip bone, after breathing out. A common guide is to keep your waist under half your height. | ||
| 4Grip | Needs a hand grip dynamometer (skip if you don't have one). Stand, arm by your side, squeeze as hard as you can for 3 seconds. Best of 3, each hand. | ||
| 5Resting heart rate | Sit quietly for 5 minutes, then count your pulse for 60 seconds. Test at the same time of day each time. |
Tip: film your balance and sit-to-stand tests on your phone so you can compare next month. Share yours and tag @londevity, we repost our favourites.
Want the full picture? Our Biological Age Assessment goes further, and the 7-Day Longevity Ritual gives you one simple habit a day.
This scorecard is general information, not medical advice and not a diagnosis. Stop if anything feels unsafe, and speak to your GP if you have a medical condition or any concerns about your results.