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I t's National Fitness Day, so today seems like the perfect opportunity to rethink your approach to exercise. At the other goor of the age-spectrum, those over 55 years tend to spend more time working up a sweat, exercising for around 4.

However, it's not just about the amount of time spent in the gym. Too many of us focus on one type of exercise, such as a weekly run or spin class, rather than having a varied exercise routine that covers strength, stamina and mobility.

Wright has devised a checklist for each generation. While press-ups and burpees are important, the list proves that it takes more than just cardio to be defined as 'fit' We urge you to turn off your ad blocker for The Telegraph website so that you can continue to access our quality content in the future.

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In your 20s you should be able to Run 5km in 30 minutes Do 20 burpees in a row Hold a full olc for one minute In your 30s you should be able to Run a mile in less than 9 minutes Hold a plank for 45 seconds Deadlift more than 50 percent of your bodyweight In your 40s you should be able to Sprint for 60 seconds without stopping Do 10 press-ups without stopping Touch your toes comfortably with straight legs In your 50s you should be able to Run at a moderate pace for Athletic 20 year old looking for a good time seconds without stopping Do five burpees without stopping Lower yourself into a cross-legged position on the floor without using your hands, and then return to standing.

In your 60s you should be able to Regularly take more than 10, steps in a day Do 12 bodyweight squats without stopping Touch your Grand Canyon National Park girl in the tank top with one hand over your shoulder and the other behind your back In your 70s you should be able Ahletic 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.

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