Longevity habits scorecard
Eight habits that support healthy ageing. Tick what you do to see where you stand, and what to add next.
Longevity habits scorecard
Eight habits that support healthy ageing. Tick the ones you do regularly to see where you stand, and what to add next.
Your longevity habits score
Tick your habits, then tap the button.
Get a plan built around you →Read: a weekly longevity workout plan
A simple guide only. Start new habits gradually, and get your doctor's clearance where needed.
More free tools
Functional age check
How old is your body really? Four quick field tests turn into a rough functional age.
Open →Protein target calculator
How much protein you need to build and keep muscle after 40, in Malaysian foods.
Open →Heart-rate zone calculator
Find your Zone 2, the easy-but-purposeful pace that builds cardiovascular longevity.
Open →VO₂ max estimator
Estimate one of the strongest predictors of lifespan from your resting heart rate.
Open →Waist-to-height calculator
A simple, honest measure of harmful belly fat, often better than weight or BMI.
Open →Fall-risk check
Six quick questions give a rough sense of your fall risk, or a parent's.
Open →Sarcopenia screen (SARC-F)
Five questions and an optional grip-strength check to see if low muscle strength may be a concern.
Open →Daily steps target
Enter your average steps and get a realistic next target, based on the evidence for your age.
Open →Asian BMI and waist check
BMI and waist size read against the Malaysian (Asian) cut-offs, which are lower than the Western ones.
Open →Strength estimator (1RM)
Estimate your one-rep max from a lighter set and track your relative strength over time.
Open →FRAIL scale (frailty screen)
Five yes or no questions that screen for pre-frailty and frailty.
Open →30-second chair stand norms
Enter your age, sex and stands to see if you are below average (CDC STEADI, ages 60 to 94).
Open →Gait speed calculator
Time a 4 m walk at your usual pace and see your speed in m/s against the 1.0 and 0.8 cut-offs.
Open →FAQs
What habits matter most for healthy ageing?
Regular strength training and cardio, balance and mobility work, enough protein, good sleep, not smoking, and staying generally active are the habits most linked to ageing well. This scorecard checks how many you do and suggests what to add.
Where should I start if my score is low?
Start with strength training, since muscle loss is one of the biggest threats to independence, then add regular cardio. Build one new habit at a time rather than changing everything at once, which is more sustainable.
Get measured properly, then coached.
A physiotherapist-led baseline at home across KL & Selangor turns these estimates into real numbers.
Start with a free, no-obligation chat on WhatsApp
Home visits across Kuala Lumpur & Selangor (Klang Valley) and Ipoh · in-centre by appointment, Putra Heights