How can I estimate and extend my lifespan?

It depends on which factors matter most for you. Sleep, exercise, diet, smoking, alcohol, and blood pressure each shift life expectancy differently. A free quiz can estimate your lifespan and biological age in about 5 minutes, then show which habit would add the most years. YapSpan uses published study figures so you can see exactly where each estimate comes from.

What is biological age?

Biological age is an estimate of how old your body acts based on health markers and lifestyle habits, as opposed to your chronological age (years since birth). Someone with healthy habits may have a biological age younger than their birthday age.

Body Check: 5 at-home tests linked to how long you live

Test 1 of 5

Sitting-rising test

Leg strength, flexibility, balance and coordination in one move.

Animation: a figure stands with legs crossed, arms held out in front, sits down to the floor cross-legged without using hands, knees or forearms, then stands back up the same way. Each hand, knee or forearm you use costs a point. — Cross your legs, sit to the floor and stand up without hands, knees or forearms. Each one you use costs a point.

1Clear a space on a soft floor, in bare feet or socks with grip.
2From standing, cross your legs and lower yourself to sit on the floor.
3Then stand back up, again without help if you can.
4Count every time you used a hand, knee or forearm (or anything else) for support, going down and coming up. Your score is 10 minus that count.

Safety first

Have a sturdy chair or a wall within reach.
Skip it if you have knee, hip or back pain, or trouble getting up from the floor.
Stop if anything hurts.

Your result · pass: 8 or more out of 10 (the study set no pass mark; 8 to 10 was its lowest-risk group)

Supports used sitting down

Supports used standing up

Your score: pick both counts

Test 2 of 5

10-second one-leg stand

Static balance.

Animation: a figure stands with arms at its sides and eyes on a point straight ahead, lifts one foot to rest behind the other leg, and holds still while a timer counts to 10 seconds. — Arms at your sides, eyes forward, one foot behind the other leg, and hold for 10 seconds.

1Stand next to a wall, barefoot, arms by your sides, eyes on a point straight ahead.
2Lift one foot and rest its front against the back of your standing leg.
3Hold still for 10 seconds without touching the wall or putting the foot down.
4You get three tries, on either leg.

Safety first

Stand close enough to a wall or a counter to catch yourself.
Skip it if you have fallen recently, feel dizzy, or have ankle, knee or hip problems.

Your result · pass: hold 10 seconds on one leg

Test 3 of 5

Resting pulse

Resting heart rate, a rough read on heart fitness.

Animation: a figure sits quietly for 5 minutes, puts two fingers on the wrist, and counts the beats for 15 seconds: 18 beats, times 4, is 72 beats a minute. You can also enter a resting heart rate from a watch or tracker. — Rest 5 minutes, two fingers on your wrist (or neck), count for 15 seconds and multiply by 4. Or use a tracker’s resting bpm.

1Sit quietly for 5 minutes first.
2Find your pulse on the thumb side of your wrist, or at the side of your neck, with two fingers.
3Count the beats for 15 seconds on a timer.
4Enter the count and we multiply it by 4 for beats per minute. Or enter your resting heart rate from a watch or tracker.

Not right after exercise, coffee or a cigarette. An irregular pulse is worth showing a doctor.

Your result · pass: 80 beats a minute or fewer

Beats counted in 15 seconds

beats

Enter a count between 5 and 60.

Test 4 of 5

Ruler-drop reaction

Reaction time, a rough read on processing speed.

Animation: a partner holds a 30 cm ruler with the 0 mark at the top of your thumb, between your open thumb and finger, then lets go without warning. You pinch it, and read the mark at your thumb: 14 cm, within the 20 cm pass line. — A partner drops a 30 cm ruler between your thumb and finger; pinch it and read the cm mark at your thumb.

1You need a partner and a 30 cm ruler.
2Rest your forearm on a table with your hand over the edge, thumb and finger open about 3 cm apart.
3Your partner holds the ruler upright with the 0 mark level with the top of your thumb, then lets go without warning.
4Pinch it as fast as you can and read the mark at the top of your thumb. Do it three times and enter the middle result.

Your result · pass: catch it within 20 cm

Where you caught it (the middle of your three tries)

cm

Test 5 of 5

Waist-to-height string test

Belly fat, which BMI misses.

Animation: a string is cut to the figure’s height, folded in half, and wrapped around the waist at about belly-button level. The ends meet, which is a pass. — Cut a string to your height, fold it in half and wrap it round your waist. If the ends meet, that’s a pass.

1Cut a piece of string as long as you are tall.
2Fold it in half.
3Wrap the folded string around your bare waist, halfway between your lowest rib and the top of your hip bone, after breathing out normally.
4If the ends meet or overlap, your waist is less than half your height.

Pregnant? Skip this test.

Your result · pass: waist under half your height