This is how much exercise you should be able for at your age

The folks over at Virgin Active commissioned a survey to find out how much exercise you should be able for, according to your age.

They found that when you're in your 20s you should be able to run 5k in 30 minutes, perform 20 burpees in a row and hold a full plank on both sides for a minute each.

The timings and difficulty decrease once you're in your 30s and go down every decade.

In your 20s:
Run 5K in 30 minutes
Perform 20 burpees in a row
 Hold a full plank for one minute each side

In your 30s:
Run a mile in less than 9 minutes
Hold a plank for 45 seconds
Deadlift more than 50% of your bodyweight

In your 40s:
Sprint for 60 seconds without stopping
10x press ups without stopping
Touch your toes comfortably whilst keeping your legs straight

In your 50s:
Run at a moderate pace for 60 seconds without stopping
5x burpees without stopping
Lower yourself into a cross-legged sitting position on the floor (without using your hands) and then return to standing

In your 60s:
Regularly take more than 10,000 steps in a day
Perform 12 bodyweight squats without stopping
Touch your fingertips with one hand over your shoulder and the other behind your back

In your 70s:
Walk a mile in less than 16 minutes
Climb a flight of stairs with 10 steps in under 30 seconds comfortably
Rise to stand from a chair without using hands or arms and repeat 12+ times in 30 seconds

Exercise and keep a toned perineum

Leaks that occur during the sport? It is the incontinence of effort , which indicates a lack of tonicity of the perineum , but also poorly performed exercises. We often do not dare to talk about it , but precautions and solutions exist.

An association, Sport and specificities for women , has become aware of the problem and offers various tips. As stated by the association, created by a physiotherapist and chaired by a gynecologist, the female anatomy was not sufficiently taken into account in the advice given for the training and the practice of the sport. And this is how women find themselves doing "abs" (with high intra-abdominal pressure), or warm up by jumping on site, in a deleterious way for their perineum. Result: leaks and often, avoidance of sports activity!

The association has therefore set up a "passport", which, in addition to helping to identify its perineal problems, gives advice on the directions to take depending on his sport (both in terms of breathing at the time of the effort, that of "perineal locking") and its problem and sensitizes on what to do (and avoid doing!) everyday. This passport is declined according to the ages of the life (cost: between 20 and 30 euros).


The association offers workshops for individuals, but also collaborates with sports associations, awarding a label certifying that the training is adapted to the female anatomy. The workshops are varied: they can take place in group or solo, can address the sexuality (the perineum having a major importance in the sexual relations), the particular case of the pregnant woman, or that of the teenager.

This is more effective than exercising

Exercise is good for the body anyway, and has many beneficial health effects. But if exercise alone will make you lose weight is less sure, KK.no writes . According to personal trainer Angelica Gabriella Bjørnestad, there are many who overestimate the effect the training will have on weight.

Yes, I will say. Many think is that "now I have started training, now I will lose weight", but it does not happen, says Bjørnestad, who works at Sats Elixia Ringnes Park in Oslo.

There is one thing that is far more important when it comes to weight loss: diet.

"The diet is the most important thing. Should you lose weight with exercise alone, then you need to exercise very much depending on how "bad" your diet is. The most important thing is to add better eating habits, "explains Bjørnestad.

Of course it is very good to work out. However, when it comes to the diet, there is often a little less needed to see an effect on weight. Bjørnestad points out, however, that losing weight is not about eating boring food or eating a diet.

"It's about lying in a calorie deficit over time. Making healthy foods that look and tastes good is important for maintaining good eating habits, "she says. When it comes to exercise, it's most important to actually do it - and not just when you want to lose weight.