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.

The simple pleasures of a Bruns photo comp

PHOTO OPPORTUNITY: Finalist from the 2015 photo competition, Massey Magic by Michelle Begg.

The simple pleasure of winning a photo competition

Circus Arts 'Curryoke' night

ENTERTAINMENT: Friends of the Circus supporting the future stars.

Curryke fundraiser for Circus Arts

Building ongoing success locally

AWARDED: North Byron Beach Resort Construction Manager Darren Jarvis, owner Peggy Flannery, Development Director Jeremy Holmes and Project Manager Abel.

Elements of Byron awarded

Local Partners

Teen actor stars in The Dark Tower

ALSTONVILLE'S Nicholas Hamilton is part of the cast of the film that opens nationally today; 'It' is his other Hollywood film opening this year.

Warhol star brings satire show to Brunswick Heads

Penny Arcade is an American performance artist, actress, and playwright based in New York City.

Warhol muse Penny Arcade is coming to the area this weekend

Jungle Giants' new hits in Byron Bay

ON TOUR: The Jungle Giants are a four-piece band formed in 2011 in Brisbane, formed by of Sam Hales on vocals and guitar, Cesira Aitken on lead guitar, Andrew Dooris on bass and Keelan Bijker on drums and trombone.

Quiet ferocity is their new album.

Young people on stage at Brunswick Heads

ALMOST FAMOUS: Beth is one of the youngest members of the Brunswick Heads Youth Theatre.

They will be performing two original theatre pieces

OPINION: Bachelor really crossed the line

Leah’s abrupt Bachelor exit is slut-shaming at its worst.

Marvel stars tease superhero epic

The four year wait for Marvel's The Defenders is over.

The Defenders stars on their long-awaited superhero team-up.

The two stars who intimidated Chris Hemsworth

Chris Hemsworth was intimidated by two other Hollywood stars.

Thor star says he was ‘weirdly shaken’ when he met two other actors.

Sam Newman: How a Playboy magazine changed everything

The new crew of The Footy Show.Source:Supplied

How a Playboy magazine changed everything.

Leah slams Matty: ‘I was incredibly disappointed’

Leah says she was ‘incredible disappointed’ with Matty J.

BACHELOR evictee's controversial chat with Kyle and Jackie O.

John Eales finds peace with the haka

Inia Maxwell and John Eales in a scene from the documentary John Eales Reveals: The Haka.

Rugby legend is on a quest to learn about a sacred Maori tradition/

The Bachelor recap: Secret pasts publicly exposed

Matty J is left speechless on The Bachelor.

TWO Bachelor contestants’ secret adult pasts have been exposed.

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

Developer tears up couple's contract for new home

Jade and Edward Roberts were stung by the sunset clause on the first day of their honeymoon.

The developer has the right to do this under the sunset clause

Reports of Ibrahim family connections to farm and food hub

John Ibrahimat Bluesfest 2012.

REPORTS circulate colourful Sydney family have investments on the NR

Stunning, heritage-listed Coast home going under the hammer

STUNNING: Buderim House, a stunning heritage-listed Queenslander estate, is going to auction.

Coast home that played host to royalty is set for auction

Internet king Kim Dotcom house-hunting

Kim Dotcom and his partner Elizabeth Donnelly have apparently been in Queenstown scoping out houses. Photo / Kim Dotcom

Dotcom tweeted pictures and video of himself and partner Elizabeth Donnelly

Ready to SELL your property?

Post Your Ad Here!