A simple fitness test could reveal how strong and fit you are for your age – no expensive health checks required.
Experts suggest that the number of sit-ups you can perform in one minute is a key indicator of your core strength and endurance.
The right way to do a sit-up
To perform a proper sit-up, lie on the ground with your knees bent at a 90-degree angle and feet flat.
Keep your hands on your thighs, and as you lift your upper body, let your hands slide to touch your knees. Engage your core and avoid straining your neck or lower back.
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Why sit-ups matter for your health
Studies suggest that maintaining core strength can help prevent age-related muscle loss, which reduces the risk of several health conditions, including mobility issues and chronic diseases.
Expert concerns about sit-ups
Not all fitness professionals agree that sit-ups are the best measure of strength.
Personal trainer Caroline Beckwith warns that they can lead to back and neck strain, particularly for older adults or those with osteoporosis.
A safer alternative: The ‘dead bug’ exercise
Instead of sit-ups, Caroline Beckwith recommends the ‘dead bug’ exercise, which strengthens the core without causing unnecessary strain.
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It involves lying on your back, lifting your legs to a 90-degree angle, and alternately extending one arm and the opposite leg.
The benefits of just 20 minutes of exercise per day
Research suggests that even a short daily workout – just 20 minutes – can significantly lower the risk of diseases such as cancer, dementia, and heart disease.
Should you rely on sit-ups alone?
While sit-ups can be a useful fitness test, they are not the only measure of overall health.
Experts recommend a combination of strength training, cardio, and flexibility exercises for a well-rounded fitness routine.
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Sit-up targets by age
Fitness experts at Topend Sports have established benchmarks for how many sit-ups a person should ideally complete in one minute based on age and gender.
18-25 years old
Men should aim for 35-38 sit-ups, while women should complete 29-32 to be considered fit.
26-35 years old
The target number drops slightly: Men should perform 31-34 sit-ups, while women should aim for 25-28.
36-45 years old
Men in this age group should be able to do 27-29 sit-ups, whereas women should complete 19-22.
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46-55 years old
The numbers continue to decrease, with men expected to do 22-24 sit-ups and women 14-17.
56-65 years old
Men should target 17-20 sit-ups, while women should strive for 10-12.
65+ years old
The benchmark for older adults is 15-18 sit-ups for men and 11-13 for women.
This article is based on information from Dailymail.com.
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