Hit and form: Do you have as much fitness as your peers?

By exercising regularly, eating healthy, giving up bad habits, and taking care of our mental health and well-being, we will live a more relaxed life and be more useful to ourselves and the environment.

Healthy lifestyle and physical activity should not be a campaign before the holidays, as it does not produce any lasting results and only tires and aging the body.

You need to find a diet and exercise regimen that suits your pace of life and start taking better care of yourself and your family.

Personal trainer Yaya Nilsson explains what level of physical fitness we need to be able to achieve at a certain age, which would reflect our shape and fitness.

In the 20's

This is the best time to "invest" in your bones. In these years the body is strong and resilient. The twenties are the best time to stay fit. At this age you should run smoothly for 10 miles an hour and reach for your toes with your palms in one move. You should also be able to play a party of basketball, football, tennis and the like with your friends, without being completely exhausted and incapable of the next few days.

During these years you should work on speeding up metabolism, improving posture and increasing muscle mass.

In the 30's

In this decade the body is starting to lose muscle mass. People in their 30s usually spend a lot of time in the office and sitting, which additionally leads to loss of muscle tone and poor posture.

To combat these effects of aging you need to walk every day. Ideally, start the day with lifting weights, and incorporate Pilates or yoga into your weekly routine to strengthen your torso muscles.

In the 30's you should be able to do a four-minute HIIT workout, stand up for a minute, and do some basic yoga poses.

In the 40's

Women in their fourth decade have a higher risk of complications from broken bones than men. The level of estrogen hormone that protects the bones begins to decline sharply when a woman enters menopause, which increases the chances of developing osteoporosis. Fortunately, women who exercise regularly can prevent this.


In the 40's you should be able to do 10 push-ups a minute, 20 deep strokes a minute and swim half an hour without getting tired.