Are you as fit as you should be for your age? Pass this simple test
It's National Fitness Day, so today seems like the perfect opportunity to rethink your approach to exercise. According to Virgin Active’s latest research, 52% of British women between the ages of 25 and 34 would rather look slim and toned in their holiday photos than be fit enough to run a marathon. Those under 25 claimed that ‘looking good’ was the main reason that they worked out. It’s not until we hit our mid-thirties that the majority of us are more motivated to hit the gym for our health.
At the other end of the age-spectrum, those over 55 years tend to spend more time working up a sweat, exercising for around 4.8 hours a week compared to the national average of 4.3. However, it's not just about the amount of time spent in the gym. Too many of us focus on one type of exercise, such as a weekly run or spin class, rather than having a varied exercise routine that covers strength, stamina and mobility.
“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.”
But just how ‘fit’ should we be at our age? Wright has devised a checklist for each generation. While press-ups and burpees 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
