Are you as fit as you could be for your age? Here’s how to stay energetic and strong, whatever decade you’re in.
Are you as fit as you could be for your age? Here’s how to stay energetic and strong, whatever decade you’re in.
As we get older, it can be easy to think we should back off at the gym and shelve those dreams of running a half-marathon. But experts say our bodies are capable of more than we realise. “age is just a number,” says physiotherapist Erin Barrett.
There are people in their 70s and even 80s who’ve completed a full marathon. That should show that we’re able to improve our body’s flexibility, strength, cardiovascular health, agility and balance at whatever age we are. That old saying is true – use it or lose it!
Self Tests
There are three basic tests you can do to rate your fitness at any age, says exercise scientist Angela Jackson. Try these and then compare how many you can do with the number you should be able to do for your age, which you can find in each age category.
1 Step Test: This test measures cardiovascular fitness. To measure your heart rate, step up and down on a 30-cm step for three minutes following a metronome rhythm of 96 beats per minute – download a free step test app like Interval Timer or visit metronomeonline.com to help you. As soon as you finish, sit down and take your pulse rate for 60 seconds.
2 Push-up Test: Push-ups test upper body strength and muscle endurance. Complete as many bent-knee push-ups as you can until exhaustion sets in.
3 Sit-up Test: Sits-ups are a good indication of your core strength. Lying down on your back, knees bent and feet flat on the floor, put your fingertips on your ears. Touch the knees with the elbows, then return to the floor. Do as many sit-ups as you can in one minute.
30s
Our 30s can often be dominated by the challenges of motherhood or career. “Lack of sleep, post-baby body changes, juggling work and family and time restrictions can make it hard to exercise regularly and eat correctly,” says Erin. “But it’s super important to have enough energy to keep up with the kids or increased work demands.”
WHAT YOU SHOULD BE ABLE TO DO:
Run 5 km.
Climb four flights of stairs with ease.
“You’re at your peak physical performance in your 30s so you should be able to do just about anything with the right preparation,” says exercise physiologist Dr Sarah Morante. Your body is capable of endurance challenges such as a fun run or marathon, strength training such as CrossFit or a team sport like volleyball.
SELF TESTS
Try these tests and compare how many you can do with these figures. They are your guide for what you should be able to do in your 30s.
Step test: 104 -110 bpm
Push-up test: 10- 21
Sit-up test: 34-41
FITNESS GOALS
Amp up your activity by squeezing some incidental exercise into your day; it can also boost a waning metabolism. “Try to add little bits of exercise in when you can,” says Erin. “Go for a walk with take-away coffee rather than sitting at a cafe, try a mum-andbub exercise group, a boot camp or join a weekend running group.
“Yoga is also good for strength and stress relief. Aim for 30 to 60 minutes of activity each day – even if it’s just getting involved with kids play at the park or having a walking meeting.”
40s
The 40s can be a challenging time for fitness, with many women juggling family life and work. Perimenopause may be kicking in for some women, which means a drop in oestrogen, a slowing of metabolism and a greater chance of weight gain.
WHAT YOU SHOULD BE ABLE TO DO:
Walk/jog 5 km.
Climb four flights of stairs with a bit of puffing.
“Cardiovascular capacity starts to decline after 40,” says Dr Morante. “We can still train hard but that maximum level is a little lower than when we were younger. “The good news is that hitting your 40s shouldn’t mean a drastic change in performance. You should be able to tolerate similar sorts of exercise loads to what you were doing in your 30s, although recovery between sessions may start to be slower.”
SELF TESTS
Try these tests and compare how many you can do with these figures. They are your guide for what you should be able to do in your 40s.
Step test: 107-112 bpm
Push-ups: 8-17
Sit-ups: 31-38
FITNESS GOALS
Protecting bone health and building lean muscle is important now. “Weight-bearing exercise like tennis, golf or dancing is good for maintaining bone density,” says Erin. “Yoga or Pilates will boost muscle flexibility and strength.”
As our metabolism slows, it’s time for more cardio. “Swimming, running, walking and cycling are great aerobic activities for fat burning,” she says. “Just make sure you’re doing something that you enjoy, so you’ll make time for it.”
50s & Beyond
Our family members or parents might fall into this catergory. What's important to note is that from our 50s, our bodies become less robust. “Muscle mass declines significantly from this decade,” says Dr Morante.
“This can contribute to weight gain and a decrease in muscular strength and endurance. Health conditions can crop up, such as high blood pressure or cholesterol, joint issues and decreasing bone density.”
WHAT YOU SHOULD BE ABLE TO DO:
Walk 5 km.
Climb four flights of stairs, puffing and panting.
“At this stage, we have the capacity to engage in a wide range of physical activities, at a more moderate level,” says Dr Morante. “We may spend more time walking than running, for example, or lift lighter weights. The trick is to adjust the load when you need to, in order to keep training. It’s not the time to give up because you can’t run 10 km as fast as you used to!”
SELF TESTS
Try these tests and compare how many you can do with these figures. They are your guide for what you should be able to do in your 50s and beyond.
Step test: 113-118 bpm.
Push-up test: 7-14.
Sit-ups: 31-36.
FITNESS GOALS
Shift your fitness focus from performance to health and enjoyment. “Find a friend to exercise with for the social benefit,” says Jackson. “Try resistance-based activities like a weights programme or a circuit class for bone health, flexibility and core strength.
“Don’t back off from sports event. There are lots of fun walks/runs and cycles out there and having a goal can be a great motivator. “regular walking will help lower blood pressure and reduce the risk of type 2 diabetes and cardiovascular disease.
