News

Are you as fit as you should be for your age?

But just how ‘fit’ should you be at your age?
But just how ‘fit’ should you be at your age? Ridofranz

IT'S ONLY human to work out what you're good at - then do that on repeat.

Take running 5km for example. You might be able to do it without even breaking a sweat, but ask you to hold pigeon pose for 60 seconds? Unbearable.

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.

There are actually five components of physical fitness: muscular strength (think power), muscular endurance (think time), cardiovascular endurance (think heart and oxygen pumping exercise over time), body fat composition (think compared to muscle) and finally flexibility (think mobility).

An effective fitness program will attempt to improve all five components.

"Exercise is important at any age but as we get older exercise becomes even more important for our mental and physical health," says Associate Professor Briony Dow, Director of the National Ageing Research Institute.

But just how 'fit' should you be at your age?

Sure push-ups and burpees are important, but this list proves it takes more than just cardio to be defined as 'fit'. Here is the checklist for each generation, as shared by Virgin Active fitness expert Tim Wright with The Telegraph. How do you rate?

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 2km in less than 12 minutes
  • Hold a plank for 45 seconds
  • Dead lift more than 50 per cent of your body weight

In your 40s you should be able to ...

  • Sprint for 60 seconds without stopping
  • Do 10 push-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 body weight 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 1.5km in less than 15 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

This article originally appeared on body + soul and is republished with permission.

News Corp Australia

Topics:  editors picks exercise fitness health lifestyle wellbeing


Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

Old craft not lost on youth

John Haywood, Ben Lederhose and Harry Corfield with their blacksmithing tools.

Blacksmithing not just for the oldies

The world needs to know what happened to MH370: Grieving CQ family

Rodney and Mary Burrows were lost when Malaysian Airlines Flight MH370 disappeared.

"It's not only for us and those families directly affected...': Mother's hope

Single-vehicle accident

News

Single-vehicle accident

Local Partners

CQ miner's bold walk out on job to chase greener pastures

Living in Biloela and making a crust as a nitrate process technician at a Moura mine, Parish knew it was now or never

Jemma's bewitching voice

STAGE PRESENCE: Suzie Mathers and Jemma Rix in a scene from Wicked The Musical.

Wicked musical theatre star Jemma Rix has released her debut album.

This laughter yoga video will have you in fits of giggles

BEST MEDICINE: Karen Flannery is spreading happiness through laughter throughout Hervey Bay.

New members needed for a laughing good time

Dancers show off skills at Toowoomba Eisteddfod

Milla Rowbotham and Rebecca Gill from All Star Dance Academy .Toowoomba Eisteddfod, Empire Theatre. August 2017

Poems and dances dominated the 72nd City of Toowoomba Eisteddfod

Radio host Matt Okine leaps to small screen

Funnyman talks about the inspiration behind his show, The Other Guy.

Hollywood’s new highest paid actress

Jennifer Lawrence had to settle for third this year behind Emma Stone and Jennifer Aniston.

CAN you guess who has dethroned Jennifer Lawrence?

Movie trailer dubbed too racy for TV

Alicia Vikander stars in Tulip Fever.

THE trailer for Tulip Fever is so saucy some networks have banned it

Liz Hurley, 52, has never looked better

She’s definitely not shy to pose in a bikini.

Life in your 50s has never looked as good as it does on Liz Hurley.

Big Bang Theory star spills details about Season 11

Mayim Bialik plays Amy Farrah Fowler on The Big Bang Theory.

MAYIM Bialik has shared some details about what fans can expect.

The Bachelor Australia: Awful joke leaves Matty stunned

Sharlene’s mouth hangs agape after her car crash breakup.

I’m actually one of the bachelorettes — I’m not the external caterer

Samsung set for bigger, beach friendly Note 8

Samsung will be going bigger than ever to launch its Note 8 after this year's launch of the S8.

Water, dust, now sand-resistant?

EXPLAINED: What the 'Costco effect' means for Ipswich

PRICE WARS: A Costco store similar to this one in Canberra, is planned for Ipswich.

Exclusive 'cult' about to change how families do grocery shopping

4800 homes to be built in massive new Coast estate

Masterplanned community full steam ahead - it's not Caloundra South

Open for inspection homes August 17 - 23

Check out this weekend's homes open for inspection.

Airbnb, Stayz and co tipped to squeeze Coast housing market

HOLIDAY BOOM: Airbnb letting is putting a further squeeze on long-term rentals.

Councils exploring options to manage the industry

How we got a rental straight away on the Coast

Rita and David Allara, moved down from Townsville, paid three months up front rent to secure the place at flash new unit block in Kings Beach.

Genius move helps secure rental property

Ready to SELL your property?

Post Your Ad Here!