Take The True Age Test

developed by

Barry M. Stein, DPE, Clinical Exercise Physiologist

Have you ever wondered why some people age differently than others? I’ll bet you have friends or relatives who look a lot older or younger than they really are. That’s because we all have two ages. The first, our chronological age represents the number of candles we put on our birthday cake if we’re being completely honest. The second, our biological age, often called our True Age or Real Age represents our physiologic and mental age, based on how we take care of ourselves. 

It’s interesting to note that many people believe that once they reach a certain age their bodies will start to deteriorate by planned obsolescence. It’s almost as if they accept this decline in their health as an inevitable fact of life. But that’s not the way it is. Today, it’s widely accepted that if you live a healthy lifestyle you can reduce your biological age by up to 20 years.

As Research Physiologist for the Health Risk Assessment Corporation, I developed the algorithms and BioAge calculations for the TruAge computer program. This complex software calculates biological age based on the results of sophisticated physiologic tests. I’ve spent years statistically evaluating the influence of risk factors on biological age. Based on this research, I have no doubt that you can turn back your biological clock; improve the quality of your life and perhaps the quantity of your life - if you make healthy lifestyle choices. 

I bet you’re thinking to yourself right now, I’ve been eating wrong and not exercising for twenty years, what chance do I have to turn back my biological clock? The answer is simply - it’s almost never too late. The decline of one’s health is not an inevitable fact of life, rather, a state of mind. Over the past twenty-five years, I have repeatedly witnessed 60-year-old men and women turn back their biological clocks and enjoy life as biological 45-year-old’s.

About now, you’re probably wondering, what is my biological age? While the answer to this question would be most accurately measured under laboratory conditions using sophisticated testing devices, there are some simplified tests you can perform at home. The True Age Test was designed to give you some indication of your current biological age. 

The True Age Test has two components. The first is a series of physical performance tests designed to measure several health and fitness performance parameters. Before you attempt any of the physical performance tests - if you have any concerns about your ability to safely perform the test, do not take the test and consult with your doctor. The second test component is a personal profile questionnaire that examines health history data and some personal lifestyle choices. Please remember: The True Age test is a simplified home version of a more sophisticated laboratory test to approximate your biological age. It was designed to help you identify risk factors and make appropriate lifestyle recommendations. 

Your True Age Test results are a starting point. Even if your test results were positive, you have to continue to make healthy choices. If, however, your results were not what you expected, then you must carefully examine which areas of your lifestyle can be changed and do something about them. As you make positive lifestyle adjustments, over a period of time, you will significantly influence the results of future tests. 

While many people are quick to offer advice on almost any topic, nobody knows you better than yourself. You have to make your own decisions in life. Those decisions will in part determine the outcome of your quest to get healthy and stay healthy. We live in a complicated world and are constantly being exposed to dangerous risk factors in the water we drink, the air we breathe, the foods we eat, and so on. In a sense, life today is risky business. As you travel the path of life each decision you make will alter your direction and possibly your health. You must constantly monitor the choices you make, to determine if they are right for you - healthy for you 

Research has shown, if you quit smoking, moderate your intake of alcohol, eat healthier foods, get plenty of sleep, control stress, keep well hydrated and exercise regularly, you will turn back your biological clock. Will you live forever? of course not. However, by learning how to Get Back to BASICS – ‘you give yourself the very best chance to enjoy a full, productive, happy, healthy and possibly - longer life.’

Exercising with Arthritis – “Fight for Function”
Barry M. Stein, D.P.E.  Clinical Exercise Physiologist

The importance of regularly scheduled exercise is well documented, yet many of us still lead inactive lives. It appears that the technological innovations over the last one hundred years, while allowing us to produce more goods and services, has created a population of people who sit behind desks for the majority of their lives – leaving them prone to the diseases of our “civilized” society.

 According to the Centers for Disease Control, approximately one out of every three Americans suffers from some degree of Arthritis. With over 70 million people affected, arthritis is one of the most pervasive diseases  confronting us today – and is the leading cause of disability.

 Although arthritis is not exclusively a disease of the elderly, the joint pain and inflammation associated with this disease generally becomes more debilitating as one gets older. In fact, most people above the age of 50 - experience some symptoms of arthritis – and typically the symptoms become worse as time goes by. If you are experiencing symptoms of arthritis, make an appointment with your doctor who can assist you in developing an appropriate treatment plan. In the majority of cases your doctor will recommend exercise as an integral component of your treatment program. Listed below are some guidelines for exercising with arthritis.

 1. Medical Clearance
Speak with your doctor to determine what types of exercise are best for you. The types of exercise you engage in will in part be determined by the type of arthritis you have – which joints are affected – and what you like to do. During this visit your doctor may recommend a comprehensive program of physical therapy or provide you with a specific exercise prescription for you to follow. It is strongly advised that you follow your doctor’s recommendations.

 2. General Guidelines
• Exercise on a regular basis.
• Exercise at a specific time each day.
• Exercise when your arthritis medication is working the best.
• Exercise when you have the least amount of discomfort and/or stiffness.
• Exercise when you are not tired.
• Exercise with very low weights and vary your routine when doing resistance training.

 3. Prior to Exercise
• Massage the affected area prior to exercise.
• Consider applying a heating pad/hot pack to the affected area.
• Consider taking a warm shower before you exercise.
• Apply mild, comfortable heat for about 20 minutes.
• Sometimes cold may also reduce arthritic pain.
• If cold therapy works for you – apply cold for 10-15 minutes only.
• Warm-up in the beginning doing light range-of-motion exercises.
• Elongate the warm-up phase of your exercise session to allow your body to gradually adjust to the increasing intensity.
• Wear appropriate clothing and footwear.

 4. While Exercising
• Don’t rush! Set a comfortable pace that will give your muscles time to adjust to the exercise.
• "Exercise is like medicine – while too little may not be therapeutic … too much can be dangerous."
• Set realist exercise goals for your exercise program.
• When doing resistance (strength) training – use light weights and perform each exercise with slow, controlled movements. Remember: “It’s not how much weight you lift … it’s how you lift the weight.”
• When lifting weights do not hold your breath. One way to prevent holding your breath is to count out loud each repetition of the exercise.
• If a pool is available – pool walking and aqua exercise are strongly advised. Exercising in water is beneficial for the majority of people suffering with arthritis.
• Record the details of your exercise session so that you can note your progress – or any problems that develop.
• Forget the slogan “No Pain … No Gain.”
• The new slogan is “When in great pain – Refrain.”
• Speak with your doctor if a particular exercise makes your joints swollen and inflamed.
• Stop exercising and call your doctor if you feel chest tightness, chest pain, severe shortness-of-breath, or if you feel dizzy, faint or have severe abdominal pain.
• If you develop a cramp while exercising – slow down/stop and gently rub and stretch the muscle. If the pain disappears you may attempt to continue the exercise at a lower intensity. Make sure that you keep well hydrated with water while exercising to prevent cramping.
• Your body has a way of letting your know when you are doing too much. Remember to listen to what your body is telling you while exercising and use your good common sense.
• Occasionally, an exercise that was easy one day – becomes difficult the next. If that happens, reduce the intensity of your exercise sessions until you are feeling better.
• If you notice a big change in your ability to do exercise – speak with your doctor or physical therapist immediately.

 5. After Exercise
• Gradually decrease the intensity of your exercise as you cool-down.
• A good way to cool-down is by walking slowly and doing a stretching or light yoga routine.

There will be times that you may want to stop exercising and not continue - however, by doing so you drastically reduce your chances for improvement. Your body was designed to be physically active and needs regular exercise to remain healthy. If you suffer from arthritis, remember - you’re not alone, millions of others are dealing with this debilitating disease every day. Right now you have a choice to make. You can choose to remain physically inactive and let things happen or you can take charge of your life – make every attempt to increase your activity level and - “fight for function.”

Exercise is like Medicine

 Barry M. Stein, DPE  Clinical Exercise Physiologist

While we are very must alike anatomically and physiologically we all have subtle differences that make us who we are. An exercise program that works well for one person may not work for you. You must design a program that is appropriate for your fitness level - and one that you will be motivated to follow.

Remember:

Exercise is like Medicine 

 "While too little may not be therapeutic -

too much can be dangerous."

If you're just starting to exercise after having been sedentary for several years - listed below are some important common sense guidelines which will help you get started - and may reduce your risk of injury.

Check with your doctor before you begin your exercise program. Your doctor may request that you undergo a stress test to screen out potentially serious problems.  

Based on your stress test results your doctor may prescribe a supervised/monitored exercise program. This type of program is strongly recommended if you have multiple risk factors or a low functional level. A cardiac or pulmonary rehabilitation program has professionally qualified staff and will provide the appropriate level of supervision, monitoring and guidance to ensure your safety while exercising.   

If you are given an exercise prescription by your doctor, physical therapist or exercise physiologist  follow it carefully.  

When beginning to exercise choose an activity you enjoy.      

Exercise at your own pace - don't compete with others.   

Be creative  finding new ways to increase your daily physical activity.    

Don't try to get fit fast - or you increase your risk of injury. 

When you begin your exercise program your body needs time to adjust to the increasing demands of the exercise. Don't try to rush the process. It took time to get out-of-shape and it will take time to get back into shape.  

If you feel any symptom not generally associated with exercise - slow down and stop.   

 “Now is the time to rearrange your priorities and place your health and well-being at the top of the list. If you won’t do it because I tell you to - then do it for the people who really matter in your life.”

This graph presents a vivid description of what happens to our functional capacity as we age. From age 30 on we lose function based on our level of physical activity. The physically active individual loses function at a rate of 1/2 percent each year, while his or her inactive counterpart loses function at a rate of 2 percent each year.

At age 40 both individuals would probably not notice their decline in function. However, if we project to age 60 the difference is quite dramatic. While the physically active individual may be functioning at 85% (of maximal predicted function) their physically inactive counterpart may be functioning at 40% - and headed towards partial or full disability. This graph highlights the fact that we must stay active throughout our lives and - "FIGHT FOR FUNCTION."

Barry M. Stein, DPE  Clinical Exercise Physiologist

Tip 1. Don’t eat unless you’re hungry. Don’t start stuffing your face because it’s time to eat, you’re having a bad day or your appetite center demands a piece of cake. The only time you should eat is when you’re truly hungry. You can do it! 

Tip 2. Exercise will help you lose or maintain weight, because it burns calories. If you think of your body as a furnace, when you exercise you make it run hotter. This will require it to use more fuel - calories.

Tip 3. Eat more fruits. The natural sugars they contain are good for your body. You might try adding several different fruits to your morning breakfast.

Tip 4. Eat more vegetables. I often hear people say that they don’t eat vegetables. Vegetables are an essential part of a healthy diet and will help you to lose weight. Eat them raw, steamed or micro-waved. 

Tip 5. Salads are great, but salad dressings may not be. It depends on what you consider to be an appropriate salad dressing. While balsamic vinegar and herbs are good, many prepared salad dressings are high in calories and fat. Other good salad toppings include: canola or olive oil and lemon juice. 

Tip 6. It’s a good idea to keep healthy snacks readily available. If you like carrots or celery, cut them up and keep them in a zip lock bag in the refrigerator. You might also try nonfat yogurt, fresh fruit, rice cakes, raw almonds or part-skim string mozzarella cheese.

Tip 7. Clean out your kitchen closets of cakes and candies. Walk over to your refrigerator and dump out the ice cream and sodas. You cannot buy these things and control your weight. If it’s available you’ll eat it. You have to reeducate your taste buds to enjoy foods that are not drenched in sugar. This single palate change will go a long way toward making you healthier and slimmer. 

Tip 8. Eat a light breakfast every day. Try mixing Quaker Oats with skim milk or low fat (1%) milk and your favorite fruits. (Strawberries, blueberries, peaches, mangos, etc.) You might even add some unsalted, roasted soybeans or raw almonds to make homemade granola. 

Tip 9. Drink (8) glasses of WATER each day. It’s important physiologically and will help you to lose weight.

Tip 10. When dining out, or ‘in’ for that matter, add extra vegetables to your meal instead of extra starches. Ask for a double portion of vegetables instead of a baked potato or French fries. 

Tip 11. I recommend weight management patients weigh themselves every day - but don’t use the scale as your sole indicator of how you are doing. Weighing yourself every morning at the same time allows you to track the changes in your weight on a daily basis. In doing so, you become your own ‘personal scientist’ allowing you to note your weight trend (up or down) - helping you to make better choices during the day. If you are just starting to exercise, it’s possible to see a slight weight gain on the scale. That’s because muscle, which is solid, weighs more than fat. If this happens, ask yourself, ‘Do I feel better? Are my clothes fitting me better?’ If the answer to these questions is yes - then keep it up.

 Tip 12. Drive past those Fast Food restaurants. It’s impossible to lose weight and stay healthy if you continually eat unhealthy junk food. Take responsibility for your eating and learn how to prepare healthy foods at home. In the long run, it’s a lot cheaper and much healthier. If you must eat out, look for restaurants that serve grilled chicken or fish and plenty of veggies. 

So there you have it, some FOOD for THOUGHT. You can either take some of my suggestions, all of my suggestions, or none of my suggestions. You have to make your own decision. Just remember, everyone on planet Earth is on some form of diet. For some of us, pepperoni pizza is diet food, while for others; it’s bean sprouts and alfalfa. I believe there’s a middle ground that allows us to eat healthy, without having to feel nutritionally deprived. The time is now to take control of your eating and stop catering to your taste buds.

By Barry M. Stein, DPE, Clinical Exercise Physiologist

Recent statistics on the growing Obesity Epidemic have demonstrated a dangerously overweight population worldwide. Within the past 10 years, in the United States the rate of obesity has increased at a staggering rate among all groups regardless of age, gender, socio-economic level, education level and ethnicity. As a former associate in the Department of Medicine – North Shore-LIJ Health System, I was part of The Center for Weight Management, a multi-disciplinary clinical weight management team that dealt with the complex issues of adult and Childhood obesity. 

Childhood obesity statistics reveal that one out of every three children in America has a weight problem. Even more troubling are statistics that suggest that 24.4% of US preschoolers are overweight – and that children who are overweight before 8 years of age, were more likely to become obese adults with their degree of obesity more severe. 

During the first year of life infants normally gain weight with an increase in body fat. As a child becomes more physically active (crawling, walking) they tend to lose body fat. At some point a child begins to develop their adult body fat. This secondary increase in body fat is often referred to as the ‘adiposity rebound.’ French researchers examining childhood obesity from infancy to school age noted that children who were able to delay the adiposity rebound past age 5, were more likely to develop a normal weight track, whereas children who experienced the rebound at a much earlier age, were more likely to become overweight children – and obese adults. The implications of this study are quite clear, ‘as parents it’s never too early to begin teaching children healthy habits – and if you wait until a child reaches school age – it may be too late.’ 

While the causes of childhood obesity are complex (genetics, activity, diet, family, environmental) there are several common sense approaches to prevention and treatment that include: 

Home

• Set aside time for healthy meals
• Increase physical activity
• Limit television viewing and computer games 

School

• Mandate funding for physical education
• Establish strict guidelines for school lunch programs
• Design and implement school wellness policies 

Healthcare

• Improve insurance coverage for obesity treatment programs
• Provide coverage for effective obesity prevention programs
• Provide coverage for therapeutic exercise evaluations and programming

Marketing and Media

• Increase public funding for obesity prevention education
• Prohibit food advertising and marketing directed at children
• Consider taxing fast foods and soft drinks

Politics

• Regulate political contributions from the food industry

 

Exercise: Essential, Not Optional

          Barry M. Stein, DPE, Clinical Exercise Physiologist

While it’s widely known that the benefits we derive from regular exercise are essential to maintain good health, most of us still lead inactive lifestyles. For many of us, exercise is one of the last things on our To Do List. We know it’s good for us, but we almost never find the time to do it. Today, the realities of our changing world have made it abundantly clear that regular exercise can change our lives; making us healthier, more productive and better able to meet the stressful challenges of our complex world. 

To maintain your good health, and weather the current financial storm, requires a solid commitment to make healthy choices. I remember as a child being told, ‘when the going gets tough … the tough get going.’ Well, that time has come. The going is tough and it’s time for you to - get going.

Beginning to exercise is no easy task. It requires that you make a mental adjustment, clearly prioritizing and defining what’s important to you - and why. No longer can you view exercise as a choice. Instead it must become a non-negotiable part of your life. As you begin to understand that exercise is essential, not optional – you take another important step towards …

   Getting Back To Basics

To learn more about why Exercise is ESSENTIAL, Not Optional, view Dr. Stein's 30 presentation on behalf of the North Shore-LIJ Health System - CLICK HERE.

To view the brochure of this event Celebrating Women's Health - CLICK HERE.

Staying Fit and Healthy is a Family Responsibility

Barry M. Stein, DPE Clinical Exercise Physiologist

According to the U.S. Department of Health and Human Services the rate of obesity among American children has tripled since 1980. Furthermore, research has shown that from age 13 to 18, there is a steady decline in adolescent fitness. The American Council on Exercise (ACE) reports that by the time teenagers reach high school age almost 63% are physically inactive. Along with this drastic rise in childhood obesity, medical professionals have seen an alarming increase of adult medical problems (i.e. Type II Diabetes) developing in young children. If that’s not bad enough, it’s been estimated that nearly 3,000 young teenagers become new smokers every day.

As Parents we have an obligation to be positive role models for our children. If we are physically inactive, smoke and eat poorly our children are destined to follow this unhealthy example. By living a healthy lifestyle, we set a good example that will provide children with life-long wellness benefits. It’s never too early to begin setting a good example.

Recent statistics on the growing Obesity Epidemic have demonstrated a dangerously overweight population worldwide. Within the past 10 years, in the United States the rate of obesity has increased at a staggering rate among all groups regardless of age, gender, socio-economic level, education level and ethnicity. According to the American National Center for Health Statistics, between 1962 and 2000, the number of obese people in the US increased from 13% to an alarming 31%. Today, almost 63% of Americans are overweight (men and women are about equally represented) with a BMI (body mass index) of 25 or more.

The Challenge Of Childhood Obesity

Childhood obesity statistics reveal that one out of every three children in America has a weight problem. Even more troubling are statistics that suggest that more than 24.4% of US preschoolers are overweight - and that children who are overweight before 8 years of age, were more likely to become obese adults with their degree of obesity more severe.

During the first year of life infants normally gain weight with an increase in body fat. As a child becomes more physically active (crawling, walking) they tend to lose body fat. At some point a child begins to develop their adult body fat. This secondary increase in body fat is often referred to as the ‘adiposity rebound.’ French researchers examining childhood obesity from infancy to school age noted that children who were able to delay the adiposity rebound past age 5, were more likely to develop a normal weight track, whereas children who experienced the rebound at a much earlier age, were more likely to become overweight children – and obese adults. The implications of this study are quite clear, ‘as parents it’s never too early to begin teaching children healthy habits and that if you wait until a child reaches school age – it may be too late.’ 

Percentage of Overweight Children

The National Health and Nutrition Examination Survey (NHANES) study (2003-2006) highlighted the alarming trend in childhood obesity. 

Survey (1976-80)               Survey (2003-2006)

Age (2-5) years                       5.0%                 24.4%

Age (6-11) years                     6.5%                 33.3%

Age (12-19) years                   5.0%                 34.1% 

As an associate in the Department of Medicine - North Shore-LIJ Health System (2003–2009), I was part of The Center for Weight Management clinical weight management team. This multi-disciplinary program dealt with the complex issues of adult and childhood obesity. This comprehensive program focused on the medical, nutritional, exercise and behavioral needs of overweight, obese and bariatric surgery patients.

In 2003, I presented at a program aptly titled, The Obesity Epidemic at the North Shore University Hospital in Manhasset, New York. At this conference, Dr. Cara Ebbeling, PhD, from the Division of Endocrinology at Children’s Hospital in Boston discussed the Key Issues In Obesity Prevention.  Dr. Ebbeling began by saying, ‘Historically, a fat child meant a healthy child, one who was likely to survive the rigors of undernourishment and infection. However, in the past decade, excessive fatness has arguably become the primary childhood health problem in this and many other parts of the world.’ 

While the causes of childhood obesity are complex (genetics, activity, diet, family, environmental) according to Dr. Ebbeling there are several common sense approaches to prevention and treatment that include: 

Home

                    · Set aside time for healthy meals

                    · Increase physical activity

                    · Limit television viewing

School

                    · Fund mandatory physical education

                    · Establish strict guidelines for school lunch programs

                    · Establish and implement school wellness polices

Healthcare

                    · Improve insurance coverage for effective obesity treatment

                    · Provide coverage for obesity prevention 

Marketing and Media

                    · Consider a tax on fast foods and soft drinks

                    · Prohibit food advertising and marketing directed at children

                    · Increase public funding for obesity prevention education

Politics

              · Regulate political contributions from the food industry

It’s widely known that bodyweight is regulated by numerous physiologic mechanisms that maintain balance between energy intake (calories in) and energy expenditure (calories out). Under normal conditions these regulatory systems are extraordinarily precise. However, it only takes a positive energy balance of 120 calories daily (one sugar-sweetened soft drink) above your body’s normal daily caloric requirement, to produce a weight increase of 12 lbs each year. Multiply that by ten years – and you have … morbid obesity.

    MESSAGE TO OCCUPY WALL STREET 

    Clarify your MESSAGE – Select your MESSENGER(S) 

Traditionally, I have always taken an apolitical stance in my featured articles.  However, the challenges of today’s economy and the stressful demands of our increasingly complex world require us to not only focus our attention on making health lifestyle choices (to improve our personal health and well-being), but to become more involved in the political process which effects all of us - to improve the health of our great country. 

The Occupy Wall Street (OWS) movement may represent the evolution of an idea whose time has come – FAIRNESS. And while I’m not a political scientist or economist, even I recognize the disparate impact of an economy favoring the wealthy few over the 99%.

The problem: How does the idea of fairness morph into something that can precipitate change? The answer may arrive this spring as the leaders of the OWS movement gear up for the 2012 general election. The question I have is – how do they (the leaders) plan to recast the OWS movement, with its wide range of issues, into a unified force to be reckoned with? 

Several Suggestions: On a recent trip to Paris I was surprised to see an Occupy Paris demonstration near the Eiffel Tower. Surprisingly, this rally appeared to be very similar to the vast number of OWS demonstrations held in American cities. They (the Occupy Paris movement) too promoted the idea of FAIRNESS, however, their message was clouded by extraneous factors that threatened to nullify the positive effects of the movement. In my opinion, the same problem is present state side threatening to torpedo or minimize the effectiveness of the OWS movement.

By not delineating the message to its core issue, the message may turn on some – and turn off others. Hence the argument - What do they stand for? Who do they represent?

 If FAIRNESS is truly the key idea (issue) that unites the movement, then why not spend this crucial time focusing on ways to elicit positive change to improve FAIRNESS. Perhaps you should consider the following:

• Create a FAIRNESS DOCTRINE – A document that outlines the key elements promoted by the OWS movement to help level the playing field – and return FAIRNESS in governmental policies favoring the majority of Americans – and not corporations or the privileged few.

• Designate your MESSENGER(S) -  While the uniquely democratic governing structure of the OWS movement is admirable, sometimes there are ‘too many cooks in the kitchen.’ Often the clarity of the message is diluted or misrepresented by so-called leaders who have a personal agenda that may not be philosophically in synch with the movement.  

• VOTE for FAIRNESS – How do your local and national candidates measure up against the FAIRNESS DOCTRINE?  Do they truly represent your interests? Or those of the banks, corporations or privileged few. While some might refer to this as a  ‘litmus test,’ I would argue – what better way to elicit change than to VOTE for candidates who truly believe in – FAIRNESS.

  Barry M. Stein, President

      Get Fit For Life, LLC

http://www.MyTrueAge.com

Modelled after the original True Age Test developed by Get Fit For Life, LLC and online on this site since 2005, the MYTRUEAGE Facebook app represents the next generation in biological age assessment.

The MYTRUEAGE Facebook application is unique in that it stores every test you take, while maintaining your personal privacy - allowing you to compare test results over-time. In addition, as the MYTRUEAGE database grows, the application will allow you to compare your test results against other people of the same age and gender, locally, nationally and internationally. The MYTRUEAGE comprehensive (7) page print report will help you pinpoint specific areas of your lifestyle that may require additional attention. This new Facebook app does it all - challenge your friends - post to your wall - but most of all - have fun.

If you're a Facebook user - we welcome the opportunity to have you assist us in our pre-launch testing. To take the test - go to http://www.Facebook.com and in the search box type MYTRUEAGE. We welcome your feedback.