Are you able to maintain a plank position for 60 seconds? What do you think about tying your shoelace while hanging in the air? Here’s how to assess your fitness at each decade of life.
When Baz Luhrmann referred to the body as “the greatest instrument you’ll ever own” in his 1997 track, Everybody’s Free (to Wear Sunscreen), he had a valid point. In addition to a healthy diet and sufficient sleep, our level of fitness may be our most significant asset for achieving a long and healthy life. What defines optimal physical fitness? David Vaux, an osteopath and the author of Stronger: 10 Exercises for a Longer, Healthier Life, states that it is assessed through various health pillars such as cardiovascular fitness, strength, flexibility, mobility, stability, and balance.
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Studies indicate that individuals who engage in consistent physical activity have a lower chance of facing early mortality while also decreasing the likelihood of encountering various illnesses, such as type 2 diabetes, heart disease, and mental health issues. However, fitness encompasses significantly more than merely avoiding poor health. Having the ability to move effectively – whether it involves lifting our grandkids, carrying boxes, or embarking on extended hikes – is essential for enjoying life and feeling vibrant, active, and capable of self-care in our later years.
The saying “use it or lose it” is very relevant, but where should one begin? Here’s the way to achieve optimal fitness during each decade of your adult years.
20s: emphasize practical movements
Your body can adjust, and hormones support you, so concentrate on developing lean muscle and a robust nervous system through a diverse range of activities.
Engaging in various activities like contact sports, tennis, sprinting, and hiking creates a lasting habit of movement, promoting long-term consistency. Strength training, defined as any exercise that uses weights or resistance (such as body weight) for muscle development, should be prioritized to enhance bone growth and density.
“This is significant since bone health at 30 influences its condition in the future,” states consultant physiotherapist Florence Penny. Aerobic capacity naturally decreases in our mid-30s, so engage in lots of walking, running, and/or jogging to establish a higher baseline and guarantee that your heart, lungs, and muscles are stronger and more efficient. The advancements you achieve at this stage will persist into your later years.
The potential for achieving peak fitness is unlimited in this decade, but Vaux notes that mastering the essential movements – such as the shoulder pull, push-up, plank, squat, and lunge – relying solely on your body weight will give you a fantastic beginning. Try to finish four to five sets of eight to twelve repetitions. Weights can be added later – if you can perform at least three squats with a weight equal to your body and press overhead three-quarters of your body weight, you’re on the right track. Evaluate your aerobic fitness by completing a 1½-mile run; females should target 13 minutes and males should aim for 11 minutes.
30s: hiit workouts are an excellent choice.
Strength training is essential to protect against natural muscle loss and maintain robust metabolic health. “Concentrate on compound exercises – consider squats, deadlifts, push/pull actions, and carries – to engage several muscle groups simultaneously,” suggests personal trainer and performance coach Niki Bird, noting that workouts should be about four times weekly for 30 to 60 minutes. Focus on enhancing strength by incorporating quick bursts of these exercises with lighter dumbbells throughout your workouts.
Ensure you include cardio in your routine as it enhances energy, aids recovery, and lowers the chances of cardiovascular and respiratory illnesses. When executed correctly (at 80% effort during “work” periods), high-intensity interval training (HIIT) is an excellent choice for those short on time and can enhance hormonal reactions and elevate fitness levels, all without excessively stressing the body. Despite being quite unpleasant, sprint intervals – 30 seconds of sprinting followed by 90 seconds of walking – are excellent for rapid progress, particularly when performed twice weekly.
To assess your physical condition? “Strive to maintain a plank for 60 seconds, execute 10-15 complete push-ups, and lift your body weight (for instance, individuals weighing 75kg should work up to that), while being mindful of executing the movement properly,” explains Penny. A study indicated that the greater the number of push-ups a person could complete in a minute, the lower their chances of developing cardiovascular disease – individuals capable of performing 40 experienced a remarkable 96% decrease in risk.
40s: attempt a ‘grip and lean’ technique
Around the age of 40, our muscle mass begins to noticeably decrease – by 3-8% every decade. The important thing is to keep up (or begin, if you haven’t yet) with strength training, while making sure that any minor injuries such as tightness, aches, and pains are addressed by a professional.
According to Penny, “Due to hormonal changes, energy variations, and metabolic adjustments, this decade emphasizes working more intelligently rather than with increased effort, concentrating on exercises that yield the greatest advantages.” “Regularly lift weights and include lower-impact cardio activities like cycling, rowing, and swimming to safeguard your joints.”
Grip strength serves as a great measure of your fitness level in your 40s. “It is connected to longevity and health span on its own,” Vaux states. Attempt a “grip and lean,” an isometric workout where you secure a towel or strong band around a railing and lean back with your arms extended – begin with two sets lasting 15-30 seconds, and work up to two minutes. Once you’re able to achieve that, progress to an overhead bar hang—aim for a minute and a half for women, and two minutes for men.
50s: include unconventional workouts
If you can perform 10 controlled body-weight squats and cover 400 metres in less than six minutes, you’re heading towards ideal fitness in your 50s. “The aging process becomes pronounced by this decade, with many individuals encountering natural sarcopenia (loss of skeletal muscle mass) and a decline in maximum strength, power, and metabolism as a consequence,” remarks Penny. The perimenopause in females and a decrease in testosterone in males make it more challenging to gain muscle and recover swiftly after exercise compared to earlier.
Do not hesitate – midlife is a crucial period that influences your future well-being – instead, engage in purposeful training. Maintain your usual resistance workouts, incorporate HIIT to sustain cardiovascular fitness, and respect two rest days each week.
Test your limits with a farmer’s carry, where you hold and walk with kettlebells or dumbbells at your sides for a minute to enhance core and shoulder stability along with grip strength. According to Vaux, women should aim to lift 75% of their body weight and men 100% (with half in each hand), emphasizing that this should be done gradually.
60s: the ‘elderly man’ assessment
Individuals who have engaged over the years might already possess a strong base this decade, but if you lack that, it’s never too late. Evaluate your abilities with the 60-second “old man” test, a solid measure of functional strength, balance, coordination, and flexibility: “A stiff back or hips makes it challenging,” Vaux states. Raise one bare foot, wear a sock and shoe, then tie your shoelaces while it remains lifted. Do the same on the opposite side. If you can manage both sides comfortably (and without losing your balance) you’re performing well.
If you experience difficulty, this could be a good moment to add more mobility, balance, and fall prevention exercises to your regimen. This might involve raising one leg at a time while brushing your teeth, or practicing some tai chi, which is gentle yet beneficial for balance. Bird suggests incorporating isometric exercises (where you maintain a stationary position) to enhance tissue strength and health—attempt a wall sit for 45 seconds, keeping your legs at a 90-degree “chair” squat position while leaning against the wall.
Don’t undervalue the impact of minor actions taken in brief moments during the day: “Whenever you take a seat, whether on your couch, in the bathroom, or at your job, do it slowly,” suggests Vaux. “Additionally, you’re reaping the rewards of eccentric movement during the day, which can change your experience of aging.”
A recent study discovered that only five minutes of eccentric exercise (movements that elongate muscles, like descending into a squat or heel drop) daily can enhance strength, flexibility, and mental well-being in inactive adults within four weeks.
Gardening activities also contribute – brief, intense periods of physical work are excellent for our strength at any age.
70s: grab your resistance bands
In your 70s, maintaining fitness is increasingly focused on sustaining independence compared to earlier years. Dr. Michael Sagner, director of the European Society of Preventive Medicine, states that strength training remains the gold standard. For many years, specialists believed that aerobic exercise was crucial for enhancing health in individuals over 65, but recent studies demonstrate that strength training is among the most effective interventions related to aging.
Using weights, resistance bands, or body weight has been proven to counteract age-related weakness, greatly reduce the likelihood of falls, fractures, and disabilities, promote tissue regeneration, and enhance walking speed, among other benefits. In addition to enhancing physical fitness, it also increases our mental sharpness by raising “brain-derived neurotrophic factor, which enhances memory and helps fight cognitive decline,” notes Sagner. Attempt a chest pull, biceps curl, leg press, and bent-over row using a resistance band (positioning a long band under a foot and then pulling upward), targeting three workouts each week. If you’re using weights, raising 7-9kg for these is great.
An effective way to assess your current fitness level? Attempt the sit-to-stand test for 30 seconds. While keeping your arms crossed and pressed against your chest, sit on a kitchen chair, then repeatedly stand up and sit down as many times as possible in 30 seconds. You can anticipate finishing this 14 times if you have a moderate level of fitness.
80s: move independently
Are you able to walk on your own for 10 minutes? If the response is affirmative, then you’re in great shape. The one-legged balance assessment, where you raise a foot slightly off the ground and maintain that position for 10 seconds, serves as an effective measure of physical well-being in your 80s. No matter your fitness level, consider incorporating gentle exercises with a resistance band – such as seated rows, banded side steps, and overhead side bends – along with brief daily walks.
Flexibility and joint mobility are critical for fall prevention, as falls account for nearly two-thirds of all injury-related fatalities in this decade. Engage in a focused low-impact routine, like yoga or pilates, one or two times a week to support your independence and boost your trust in your body’s capabilities.