Is your fitness age-appropriate? Try these four exercises to find out

As we get older, it’s natural to wonder how our fitness levels measure up to our age. We’re all familiar with the occasional creaks and groans, the feeling that getting off the couch takes just a bit more effort than it used to. Fitness isn’t just about hitting the gym or keeping up with younger athletes—it’s about maintaining mobility, strength, and overall vitality as the years go by. Experts at the University of California have come up with a set of four simple exercises that can help you assess where you stand in terms of age-appropriate fitness.

1. The 12-Minute Run or 1-Mile Walk Test

Start with a classic test of cardiovascular health: the 12-minute run or the 1-mile walk. Whether you’re a runner or prefer walking, the goal is to see how well your heart and lungs perform under moderate exertion. It’s a reality check many of us need, especially as we age and the effects of a sedentary lifestyle begin to show.

For those who can run, try to cover as much distance as possible within the 12-minute window. If walking is more your speed, aim for the mile in under 20 minutes. If you find yourself winded or struggling to finish, it may be time to reconsider your cardiovascular routine. A heart rate monitor can also provide deeper insights into your cardiovascular health, helping you track your progress over time.

Personally, I remember when I first tried this test a few years ago, I was surprised at how quickly my heart rate shot up, even on a brisk walk. It reminded me that staying active is more than just a choice—it’s a necessity.

2. Push-Up Challenge

Next up: push-ups. This test measures your upper body strength and endurance, focusing on your chest, shoulders, and triceps. To perform the push-up, start in a plank position, hands shoulder-width apart, and lower your body until your chest nearly touches the floor before pushing back up.

The number of push-ups you can do will give you a good sense of how well your muscles are holding up. For instance, if you’re in your forties and can perform around 24 push-ups, you’re likely in solid shape. A handy chart from fitness experts can help you compare your performance with others in your age group, giving you a sense of where you stand.

When I first tested myself, I wasn’t expecting much—but I was pleasantly surprised by my ability to do a respectable number of push-ups. It was a great reminder that sometimes, our bodies can do more than we give them credit for!

3. The Side Plank Test

Core strength is key to overall stability and balance, which brings us to the side plank. Lie on your side, prop yourself up with your elbow, and lift your hips off the ground so your body forms a straight line from head to feet. The goal here is endurance: how long can you hold this position?

If you can keep the side plank for more than 45 seconds, you’re doing better than average. Struggling to maintain the position for 20 seconds? It might be time to dedicate a bit more focus to strengthening your core, which supports so much of our daily movement.

I remember the first time I tried this exercise; it seemed deceptively simple. But holding the position for even a short time proved how much core strength we rely on in everything we do. It’s a great exercise to add to your regular routine to ensure you’re staying balanced and strong.

4. Stand Up Without Using Your Hands

The final test is all about balance and mobility: stand up from the floor without using your hands. It may sound easy, but as we age, this simple movement can become more challenging. The ability to get up from the floor unassisted requires leg strength, flexibility, and stability.

If you find it tough, don’t be discouraged—using a wall or chair for a little extra support is completely fine. The key here is the attempt itself, and even practicing this can be a valuable exercise to improve your mobility. After all, getting up from the floor is something we all do countless times a day, so the more effortlessly we can do it, the better.

This one definitely made me realize how much strength and coordination are involved in such an ordinary action. It’s something I now practice regularly, just to keep that function sharp.

A Gentle Reminder

Remember, these exercises are just one way to check in with yourself, not a final judgment on your fitness. Even if some of these tests are challenging, don’t be discouraged. Fitness is a lifelong journey, and every test is an opportunity to improve. Linda P. Fried, the Dean of the Mailman School of Public Health at Columbia University, refers to exercise as a “magic pill” for aging well, and I couldn’t agree more.

Whether you breeze through these tests or find them challenging, take them as a snapshot of your current fitness level and a roadmap for improvement. There’s no “right” score—only progress. So, why not give them a try? You might be surprised by what you’re capable of, and even more surprised by how much fun you’ll have getting stronger as you go.

After all, the best fitness goals are the ones that adapt with you, no matter your age.