The norm for old age: exercises to help you determine your age

How can you tell if you’re in good physical shape? If you are not preparing for a competition, but just want to know if your body is sufficiently developed, try these 5 simple exercises and check your results.

Before performing the exercises, we advise you to stretch: do arm swings, leg swings, body rotations, bends, etc. If you fail to perform something from our list – no problem. Then it’s time to pay attention to your lifestyle and change something in it.

Bend to the floor

The first exercise that only a physically fit person can easily perform is the torso to the floor. Try to bend over and reach the floor with your palms without bending your legs. Did you get it? If so, you’re in shape. No? Work on stretching.

Depending on how good the result is, you can determine your biological age.

• Palms fully on the floor, 20 to 30 years old;
• fingertips only reach the floor, 35-40 years old;
• palms reach your ankles – 45-50 years old;
• can barely reach below the knee – 60 years old.

Plankan

The path to good fitness starts in the middle of the body. To strengthen it and the lower back in particular, there is a very popular and effective exercise – the plank. Try to stand in it for 60 seconds. If you succeed, it’s not bad. If you want to improve your results, put your feet on a bench and try standing like that for a minute.

Important: make sure your body forms a straight line. “Twist” your pelvis to the floor, straighten your back and look straight ahead of you.

Balance

To perform this exercise, close your eyes and stand on one leg. Raise the other one 10 centimeters off the floor and time the amount of time you can stand in this position.

• More than 30 seconds – about 20 years;
• 25 seconds is 30 years;
• 20 seconds is 40 years;
• 15 seconds or less is more than 50 years.

The abs: curls

Strong abs are an essential attribute of an athletic physique. If you can do at least 45 twists in a minute, you’re clearly in good shape!

Birch

Another effective exercise for the abdominal muscles is sarvangasana, or the “birch tree” known to everyone since childhood. Lying on your back, slowly straighten your legs up, pulling your lower back and supporting it with your hands. Hold in this position for 40-60 seconds.

Can you put your legs behind your head and reach your toes to the floor? Great! Your body is no older than 25 years old.

Armhävningar

Perhaps the most popular exercise on our list. Unloved by many, but so necessary for keeping fit, push-ups. Calculate how many push-ups you can do in 1 minute. If you are a man under 30, 30 times is a good result, for women 15 times is enough (not from the knees), but it is far from the limit.

The body should be perfectly straight. Performing exercises, put your palms at chest level and look strictly in front of you. The pelvis is “tucked” to the floor.