Here are a range of influences that contribute to how you feel and look at any age. Factors such as sun exposure, diet and lifestyle are all elements that play a major role in defining how well you age. One of the most important considerations is fitness. If you don't exercise regularly, your joints will stiffen and any excess energy you get from you food won't be burnt, and will be stored as fat. So if you've been lazing around over summer, now's the time to get fit.

 

How fit are you?

Test your fitness level with these tests, which work whatever your age.

 

Aerobic fitness

To keep your blood vessels elastic and strong, your heart and lungs need regular workouts. To achieve a basic level of fitness, aim to exercise several times a week at an intensity that sees you raise your pulse to 73 per cent of your maximum and keep it there for 20 minutes.

TEST:

Step up and down on stairs or a bench for three minutes, changing the leading leg every 20 steps.

How many did you manage?

Less than 100 - You need to work on your aerobic fitness.

100 to 120 - Your fitness level is average.

More than 120 and still able to talk - You're very fit.

 

 

Upper-body strength

Retaining your upper-body strength as you age is crucial if you want to be able to carry your shopping or pick up a child.

TEST:

Do as many press-ups as you can. Put your hands on the floor a bit further than shoulder width apart, then rest your knees on the floor. Bend your elbows, lower your chest to the floor, then return to the starting position.

How many did you manage?

Less than five - Head straight to the gym.

Five to 15 - Your strength is OK.

16 to 25 - This is a great effort.

More than 25 - Your strength is excellent.

 

 

Stamina

Maintaining your stamina is very important if you're going to stay youthful.

TEST:

Time yourself walking 1000 metres.

How long did it take?

More than 30 minutes - You're lacking in the stamina department.

16 to 30 minutes - You could stand to increase your fitness.

10 to 15 minutes - You have good stamina.

 

 

Flexibility

Whatever your age, you should be able to get things out of a cupboard higher than your head and touch the floor from a standing position without bending your knees.

TEST:

Sit on the ground with your legs extended and your feet flat against a wall. Reach your hands towards your toes without bending your knees.

what did you reach?

Knees or calves - You're not very flexible.

Toes - You're moderately flexible.

Beyond your toes - Excellent flexibility.

 

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