Are You Fit For Your Age? Here Are Four Exercises To Check
Ever wondered how your fitness stacks up for your age? It’s a question that nags at the back of many of our minds, especially as we notice the gradual challenges that come with each birthday. Fitness isn’t just about being able to run fast or lift heavy; it’s about maintaining your health, agility, and vitality at any age. Experts from the University of California have developed four simple exercises that can help you gauge where you stand.
1. The 12-Minute Run or 1-Mile Walk Test
This first exercise is all about cardiovascular health. Whether you choose to run for 12 minutes or walk a mile (1.6 kilometers), the goal is to assess how well your heart and lungs work together to keep you moving. It’s a reality check for many of us. After all, it’s not uncommon to feel the effects of a sedentary lifestyle. If you find yourself overly winded or unable to complete the test, it might be a signal to consult with a health professional about your cardiovascular health. Pro tip: wearing a heart rate monitor during this exercise can provide additional insights into your physical condition.
2. Push-Up Challenge
Now, let’s talk strength. Push-ups are a great indicator of upper body strength and endurance. They primarily work your chest, shoulders, and triceps. Here’s how you do it: start in a plank position with your hands shoulder-width apart, lower your body to the floor, and push back up. The number of push-ups you can perform can be quite telling of your muscle health. A chart from fitness experts can help you compare your results with others in your age group. For instance, being able to do around 24 push-ups if you’re a man in your forties might suggest that your upper body strength is on point.
3. The Side Plank Test
Following the push-ups, the side plank is a fantastic exercise for assessing core stability and endurance. Lie on your side with your legs straight, prop yourself up with your elbow, and lift your hips off the ground to form a straight line from head to feet. Holding this position for more than 45 seconds? You’re doing better than average. If you struggle to maintain form for 20 seconds, it’s a hint that your core could use some strengthening—regardless of your age or gender.
4. Stand Up Without Using Hands
The final test is all about mobility and balance. Try sitting on the floor in a comfortable position and then stand up without using your hands for support. This can be tougher as we age, as it requires a good deal of leg strength and balance. If you find this difficult, using a wall or chair for a slight assist is perfectly okay. The key here is to attempt the movement, which in itself can be a valuable exercise to incorporate into your routine.
Linda P. Fried, the Dean of the Mailman School of Public Health at Columbia University, likens regular exercise to a “magic pill” for aging well. And for those who breeze through these tests, take it as a sign that your fitness efforts are paying off. But if the tests prove challenging, don’t be discouraged. Use it as motivation to enhance your physical fitness.
These exercises are not just about checking boxes; they’re about understanding and improving your physical health at any stage of life. Whether you ace them or find them challenging, each test offers a snapshot of your fitness and a roadmap for personal improvement. So, why not give them a try? Who knows, you might just surprise yourself with your own fitness level!