Are you as fit as you should be at your age?
It’s actually quite frustrating. We reach our physical peak at the age of 20. Heart, liver, kidneys, and lungs are working perfectly. However, just a few years later, our performance capacity decreases continuously. With regular fitness, this decline can be slowed down very well. But are you as fit as you should be at your age?
You can be as fit at 50 as you are at 30 or 20
Just a few years ago, most top athletes ended their careers at around 30 years of age. In the meantime, there are also many athletes who are still in their mid-30s or even in their early 40s. One reason for this is improved training methods and a better knowledge of nutrition. However, top athletes are not the benchmark. They usually have a whole team of trainers, physiotherapists and nutrition experts. But even the best athletes at an advanced age admit that they need more time for regeneration. They also have to deal with health problems more often.
How fit you should be as a non-professional athlete
Physical fitness has long been considered the best medicine. But most people in the industrialized countries do not exercise enough. With more exercise, they could stay fit into old age. If you want to know if you should do more sports, read on:
At the age of 20 to 29, you should:
- run the 5 kilometers under 30 minutes
- do 20 burpees in a row
- hold the plank position for 60 seconds
At the age of 30 to 39, you should:
- run a mile under 9 minutes
- hold the plank position for 45 seconds
- lift 50 percent of your body weight when deadlifting
At the age of 40 to 49, you should:
- run at high speed for 60 seconds
- do 10 technical correct push-ups in a row
- reach the toes with the fingers when bending with straight legs
At the age of 50 to 59, you should
- be able to run at a brisk pace for 60 seconds
- five burpees in a row
- sit on the floor and stand up again without using hands
At the age of 60 to 69, you should
- walk regularly more than 10 000 steps every day
- 12 squats in a row with your own body weight
- be able to touch your fingertips behind your back when you put one hand over your shoulder and the other hand from behind down over your back
At the age of 70 to 79, you should
- run a mile in less than 16 minutes
- climb 10 stairs in less than 30 seconds without getting out of breath
- get up from a chair 12 times and sit down again without using hands or arms
You can be fit as you should be at any age
If you find out that some things do not work out the way they should at your age, you don’t have to worry. Because, contrary to what was previously thought, sporting fitness can be increased and significantly improved even at an advanced age.