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For men ages 18 to 25, any number over 49 is excellent. 35 to 38 is average. For men over 65, any number over 28 is excellent. 15 to 18 is average. For women ages 18 to 25, any number over 43 is excellent. 29 to 32 is average. For women over 65, 23 is excellent, and 11 to 13 is average.
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 your hands or arms, and repeat at least 12 times in 30 seconds.
do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both. Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
No matter how much they work to fight it, all older adults experience some level of muscle loss. The aging process compromises muscle cells' ability to repair damage done to them, meaning human bodies lose muscle cells as they age. Seniors who work at it, however, can still make strength gains.
1:00 3:19 Suggested clip I'm 70 and Ready to Get Fit — Where do I Start? | This Morning YouTubeStart of suggested client of suggested clip I'm 70 and Ready to Get Fit — Where do I Start? | This Morning
Healthy women in their 60s should be able to achieve at least 12 and men 14. If you find this easy, progress to a softer, lower easy-chair which demands greater strength and balance to get up from and down without support, and see how many times you can get up and down out of the chair in 30 seconds.
Be realistic. If you haven't been to an exercise class in 10 years, you may want to position yourself in the back row and move at your own pace. Make yourself accountable. Stay in balance. Take care of yourself. Find some like-minded friends.
The average adult, ages 60 to 79, should be able to reach within four inches of the toes to five inches past them, no matter which leg is forward. Improve your results: To increase your mobility, perform strengthening exercises through a full range of motion.
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