15 Min Senior Workout - HASfit Exercise for Elderly - Seniors Exercises for Elderly - Seniors
Old age standard: exercises to help determine your age
How can you tell if you are 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.
Tilting to the floor
The first exercise that only a physically prepared person can easily perform is tilting torso to the floor. Try to bend over and reach the floor with your palms without bending your legs. Happened? If so, you are in shape. Not? Work on the stretch.
Whichever how good the result is, you can determine your biological age.
- Full palms on the floor - 20-30 years old;
- only fingertips reach the floor - 35-40 years old;
- palms reach the ankles - 45-50 years old;
- barely reach below the knee - 60 years old.
The path to good physical condition starts from 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 standing in it for 60 seconds. If you succeed, then this is already good. If you want to improve your results, put your feet on the bench and try to stand there for a minute.
To perform this exercise, you need to close your eyes and stand on one leg. Raise the other 10 cm from the floor and measure the time during which you can stand in this position.
- More than 30 seconds - about 20 years;
- 25 seconds - 30 years;
- 20 seconds is 40 years;
- 15 seconds or less - over 50 years.
Strong abdominal muscles are an essential attribute of an athletic physique. If you can do at least 45 curls per minute, you are clearly in good shape!
Another effective exercise for the abdominal muscles is sarvangasana, or a birch known to everyone from childhood. Lying on your back, slowly straighten your legs up, lifting your lower back and supporting it with your hands. Hold this position for 40-60 seconds.
Can you put your legs behind your head and reach the floor with your toes? Fine! Your body is less than 25 years old.
And, perhaps, the most popular exercise on our list. Unloved by many, but so necessary to maintain a sports form, push-ups. Count how many times you can do push-ups in 1 minute. If you are a man under 30, then 30 times is quite a good result, for women 15 is enough (not from the knees), but this is far from the limit.