Source: Body + Soul / The Telegraph
Even if we dread it, theres no denying that exercise is a vital part of staying healthy.
But is there a certain amount of exercise we should be doing?
We’ve all asked this question at some point, and there are a few key requisites that might help you decide whether you need to up your fitness.
Associate Professor Briony Dow, the Director of the National Ageing Research Institute, told Body + Soul that, “Exercise is important at any age but as we get older exercise becomes even more important for our mental and physical health.”
As there are FIVE components to physical fitness, it’s important to work on them all:
- Muscular endurance
- Muscular strength
- Cardiovascular endurance
- Body fat composition
According to Virgin Active fitness expert Tim Wright, who spoke with The Telegraph about exercises for all ages, there is a checklist for what exercises each generation should be able to do, to be deemed ‘fit’.
Without further adieu, here are the exercises you should be able to do, if you’re fit, if you’re
In your 20s
- Run 5km in 30 minutes
- Do 20 burpees (in a row)
- Hold a FULL plank for one minute straight
In your 30s
- "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
- "Sprint for 60 seconds without stopping
- Do 10 push-ups without stopping
- Touch your toes comfortably with straight legs."
In your 50s
- "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
- "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
- "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."