This is the exercise you should be able to do according to your age: from running 5 kilometers to swimming 30 lengths.
Physical exercise is essential for maintaining optimal health, but obviously, athletic performance cannot be the same at 20 as it is at 50.
That's according to Emily Martin , an exercise physiologist and trainer at Pure Sports Medicine, who told The Sun : "Exercise goals give people a general idea of where they stand for their age."
Staying active and achieving these goals can help maintain independence as we age, prevent chronic diseases such as type 2 diabetes, heart disease, and some cancers, and generally increase longevity.
These are the objectives by age:
Between 20 and 30Cardio: 5 km run. Strength: 15 kg weightlifting and pressing . Mobility: Touching your toes with your legs straight.
Between 30 and 40Cardio: 20 minutes of cycling. Strength: 20 bodyweight push-ups. Mobility: Downward-Facing Dog (hands and feet flat on the floor, hips elevated, like an inverted "V").
Between 40 and 50Cardio: Playing a 30-minute soccer match. Strength: 20 kg squats. Mobility: Touching your toes with your legs straight.
Between 50 and 60Cardio: Swim 30 laps without stopping. Strength: Hold a plank for 30 seconds. Mobility: Perform a squat.
Between 60 and 70Cardio: Walk for 60 minutes. Strength: Stand on one leg for 30 seconds. Mobility: Walk 10 meters in a straight line (one foot in front of the other).
20minutos
