Sports abilities are a good benchmark for gauging one’s state of health and aging.
It is normal to see your sports performance decline with age. The body ages, the cartilage surrounding the joints wears out naturally, the muscles weaken and lose strength, what we managed to lift at 20 is no longer similar at 60. According to official recommendations, you should do at least the equivalent of 25 minutes of running or brisk walking (or any other form of physical exercise during which your breathing shortens and your heart rate increases considerably) at least 3 days per week and muscle strengthening exercises at least 2 days per week. But how do you know where you stand in relation to your age?
By jumping. It’s not just about jumping up and down. But more specifically to see how much “jumping jack” you are capable of doing. This flagship exercise in gym workouts is perfect for assessing your fitness since it combines cardio, muscle strengthening and balance. “Jumps are a great way to get your heart rate up and work your entire body. The number of jumps a person can do varies depending on factors such as fitness level, joint health and strength. ‘age” recalls Dr. Kelly Sturm, physiotherapist, to the DailyMail English site.
To do jumping jacks, it’s very simple. Standing with your arms alongside your body, they consist of jumping on the spot, spreading your feet while raising your arms above your head. Each time the feet are apart, the arms rise; when they tighten, they go back down and so on. Once you have mastered the exercise, you must count the maximum number of repetitions that you can perform. By age 25, men are normally able to aim for 60 to 70 jumping jacks in one go before resting. Women, 50 to 60 repetitions, according to Dr. Sturm.
As age increases, the number of jumps to achieve decreases. At 45, for example, men should be able to do 40 to 50 jumps; women 30 to 40. At age 55, the goal for them increases to 30-40 jumps; for them at 20-30. And at age 65, men and women should aim for 20 to 30 jumps and 15 to 20 jumps, respectively. “Rhythmic movement of arms and legs together improves balance and coordination, which is especially beneficial as you age” argues Dr. Sturm.
For older people, she advises wearing suitable athletic shoes with sufficient cushioning to reduce the impact of jumping on the joints. Note that there is a gentler alternative that is accessible to everyone: “step jacks” which consist of doing the same exercise but without jumping, just taking a step to the side while raising your arms. Ready to try?
