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

Victoria Hall, Acting Beauty Director for the Telegraph shared that 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
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