Can you do these exercises?
If the above sounds beyond you at the moment – as we say, these results would denote good fitness levels – then the list below outlines the minimum you should be able to do.
In your 20s:
o Run 5km in 30 minutes
o Perform 20 burpees in a row
o Hold a full plank for one minute each side
In your 30s:
o Run a mile in less than 9 minutes
o Hold a plank for 45 seconds
o Deadlift more than 50% of your bodyweight
In your 40s:
o Sprint for 60 seconds without stopping
o Perform 10 press-ups without stopping
o Touch your toes comfortably while keeping your legs straight
In your 50s:
o Run at a moderate pace for 60 seconds without stopping
o Perform five burpees without stopping
o Lower yourself into a cross-legged sitting position on the floor (without using your hands) and then return to standing
In your 60s:
o Regularly take more than 10,000 steps in a day
o Perform 12 bodyweight squats without stopping
o Touch your fingertips with one hand over your shoulder and the other behind your back
In your 70s:
o Walk a mile in less than 16 minutes
o Comfortably climb a flight of stairs with 10 steps in under 30 seconds
o Rise to stand from a chair without using hands or arms and repeat 12+ times in 30 seconds
But we’re all individuals
However, it’s important to recognize that everyone is different, and you certainly shouldn’t force yourself into these exercises if you aren’t ready for them.
Having a tailored programme, with regular reviews based around your current fitness levels, will help ensure you progress safely towards improved health. Please ask a personal trainer or wellbeing advisor for further information next time you’re in the club.
About the author
Matthew Lunn is group wellbeing manager for Aspria, based in London and responsible for the wellbeing teams across all eight Aspria clubs.