How ‘fit’ should we be at our age? At 20? 40? 60?

“Exercise won’t just help keep you slim, it’s also an important step to fighting the effect of ageing and improving your mental and physical,” says Tim Wright, fitness expert and the man behind Virgin Active’s latest service, Beyond Movement, which incorporates Pilates, sports massage and physiotherapy to ensure you are fit and healthy for your age. “Working out regularly has multiple health benefits at any age but becomes increasingly important as we get older.”

How ‘fit’ should we be at our age? Wright has devised a checklist for each generation. While press-ups and burpees (a physical exercise consisting of a squat thrust made from and ending in a standing position) are important, the list proves that it takes more than just cardio to be defined as ‘fit’…

In your 20s you should be able to…

  • Run 5km in 30 minutes
  • Do 20 burpees in a row
  • Hold a full plank for one minute

In your 30s you should be able to…

  • Run a mile in less than 9 minutes
  • Hold a plank for 45 seconds
  • Deadlift more than 50 percent of your bodyweight

In your 40s you should be able to…

  • Sprint for 60 seconds without stopping
  • Do 10 press-ups without stopping
  • Touch your toes comfortably with straight legs

In your 50s you should be able to…

  • Run at a moderate pace for 60 seconds without stopping
  • Do five burpees without stopping
  • Lower yourself into a cross-legged position on the floor without using your hands, and then return to standing.

In your 60s you should be able to…

  • Regularly take more than 10,000 steps in a day
  • Do 12 bodyweight squats without stopping
  • Touch your fingertips with one hand over your shoulder and the other behind your back

In your 70s you should be able to…

  • Walk a mile in less than 16 minutes
  • Climb a flight of stairs with 10 steps in under 30 seconds comfortably
  • Rise to stand from a chair without using your hands or arms, and repeat at least 12 times in 30 seconds.

Now you can check yourself measuring up against those criteria.  Then you know what should be improved or whether you are nearly perfect!

 

 

By | 2018-10-20T06:59:07+00:00 October 20th, 2018|aging, all, health|0 Comments

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