Are You Fit Enough for Your Future?

Are you as fit as a 30-year-old? Find out your body’s age.

by Elena Rover

Your Score/Biological Age

Inches
Body Age

3
20s

2
30s

1
40s

0
50s

-1 or less
60s

Fitness Rx

What works: The reach test targets every muscle on the back side of the body, from your foot to your neck. Round out your routine with stretches that work the muscles on your front and sides. Peeke also suggests yoga.

How often: Ideally, one 10- to 30-minute session a day.

 

Balance: One-Leg Balance Test

You need it every time you step from one foot to the other, so this is an essential if you want to be able to walk when you’re 80.

One-Leg Balance Test

Stand near a wall or chair so you can get support fast if you wobble. Balancing on your right leg, move your left foot onto your calf. Then start the timer and see how many seconds you can stay in that position with your eyes closed. Repeat on the second side. You’ll end up with two scores, and one side will likely be better than the other. Work harder to improve the weaker side so that you become more stable.

Your Score/Biological Age

Seconds
Body Age

16 to 20
20s

14 to 15
30s

12 to 13
40s

10 to 11
50s

8 to 9
60+

Fitness Rx

What works: Balancing on one foot while brushing your teeth is a good way to improve stability. After you master that move, try standing on a small firm pillow or a wobble board. You’ll also improve if you take up skating, yoga, hiking, or dancing.

How often: One 5- to 10-minute session at least twice a week.

 

Cardiovascular Endurance: Step Test

When your cardiovascular system is fit, blood carries oxygen to your muscles as you need it. That means you can run for a bus without feeling as if you’re going to die. Cardio fitness is associated with maintaining a healthy weight and heart.

Step Test

Using a timer, step up and down on a curb or a step for three minutes. Stop, then count your pulse for 15 seconds, placing two fingers (not your thumb) on the inside of your wrist. Multiply by 4 to find your beats per minute.

Your Score/Biological Age

Beats per Minute
Body Age

105 to 107
20s

108 to 110
30s

111 to 113
40s

114 to 116
50s

117+
60s

Fitness Rx

What works: Aerobics, cycling, running, and walking. No matter what you choose, step it up by doing interval training, in which you increase your intensity in one spurt (start with 15 seconds, then build up to one minute), then go easier for the same duration.

How often: Three 30- to 60-minute sessions a week.

Originally published in MORE magazine, April 2009.

 

 

 

 

 

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