Want to learn your biological age? And do so using free tests? We’ve got you.

Here are 7 free Bioage Fitness tests designed by the Blueprint clinical team that you can do at home.

How to complete the Bioage Fitness tests:
1: Download the Don’t Die App
2: On your profile, go to ‘Measurements’
3: Click on the + next to ‘Capabilities’
4: Select the fitness assessment you will complete
5: You can view the instructions for the fitness assessment in the app. These instructions are also included in this article.
6: Enter your results in the Don’t Die App to receive your biological age

If you want more comprehensive baseline testing, we got you covered. 
Blueprint Labs empowers you with data to take control of your health.

Blood Panels
Test either 60 or 115 biomarkers with a comprehensive suite of blood and urine tests designed for deep analysis and insights (basic, advanced).

Microplastics
The world’s first at-home microplastics blood test, enabling you to screen for most common commercial plastics with just a finger-prick (link).

Speed of Aging
Find out how old you really are, and learn the biological age and health of 11 critical organ systems and how fast or slow your aging (link).

Ezra Blueprint Scan
Screen for Potential Cancer and 500+ Conditions in 12 Organs with the world's most advanced longevity scan (link).

Bioage Fitness Test Instructions:

1. Continuous Push-Ups
Objective: Measure upper body strength and endurance.
Goal: Perform as many push-ups as you can without res

Instructions:

1. Lie face down on the floor with hands placed slightly wider t\an shoulder-width apart, elbows fully extended.
2. Lower your body until your chest touches the floor, keeping your body in a straight line from head to heels. Note - don’t round your back!
3. Push back up to the starting position. This counts as one push-up.
4. Perform as many push-ups as you can without rest (considered to be holding at the top 3 seconds), maintaining proper form.
5. Record the number of push-ups completed.

2. Mobility Test: Sit Rise Test 
Objective: Assess flexibility, strength, and balance.
Goal: Sit and rise without using your hands, knees, forearms, or side of the legs for support.

Instructions:

1. From a standing position, sit down on the floor with legs crossed, without using your hands, knees, forearms, or side of the legs for support.
2. Rise back to a standing position without using any support (this is the goal).
3. If support is needed, the scoring is as follows: Deduct 1 point for each hand, knee, or forearm used going down and up
4. The maximum score is 10. A score of 8 or more is considered ideal.

3. Waist-to-Height Ratio 
Objective: Assess body fat distribution, metabolic health and risk.
Goal: The smaller the ratio between your waist and height, the better.

Instructions:

1. Measure your height in centimeters (cm).
2. Measure your waist circumference at the narrowest point between the ribs and the hips in centimeters.
3. Calculate the ratio: Waist Circumference (cm) / Height (cm). 

4. Grip Strength
Objective: Assess hand and forearm strength. Correlates with cardiovascular disease risk.
Goal: The larger the number, the better

Instructions:

1. Use a grip strength dynamometer.
2. Stand upright and hold the dynamometer at your side.
3. Squeeze the dynamometer as hard as you can.
4. Record the highest reading in lb after 3 attempts in each hand

5. Sit and Reach (YMCA)  
Objective: Measure flexibility of the lower back and hamstrings.
Goal: The further you reach, the better

Instructions: Video

1. Sit on the floor with your legs extended straight out in front of you, with approximately 10-12 inches of distance between your feet
2. Place a second tape measure at the 15” mark between the ~5-6 inch mark of the first tape measure (think like you’re making a “T” or a “+” with both tape measures), the zero should be closest to you. Heels should be resting on the first tape measure.  
3. Place one hand on top of the other, palms facing down, and reach forward as far as possible along the measuring line.
4. Hold the stretch for 1-2 seconds.
5. Measure the distance reached by the fingertips.
6. Repeat twice and record the best distance.

6. One-Leg Stand / Balance Test
Objective: Measure balance and lower body strength.
Goal: The longer you can balance, the better

Instructions:

1. Stand with their eyes shut and on one leg with the other leg bent at the knee and lifted off the ground and free floating.
2. Hold this position as long as possible without touching the raised leg to the ground, using external support, or touching their other leg.
3. Record the time you can hold the position in seconds.
4. Perform the test on both legs and record the times. 

7. Reaction Time Test 
Objective: Measure quickness of response to a stimulus.
Goal: The smaller the reaction time, the better

Instructions:

1. Download the App “Reaction Time & Reflex Test.’ Click on the Game “Lights Out”
2. Start a new test.
3. Place your thumb or finger on the screen to start the countdown. All 5 lights will illuminate. As soon as the lights turn out pull your finger or thumb off the screen.
4. Repeat 5 times and take the best score of the 5 tests. This will be the lowest number.