For many, fitness does not mean sculpting a chiseled six-pack or running a marathon in less than three hours. It's just about staying in good shape. Without keeping your fingers crossed that you are a reasonably healthy adult.
However, it may be difficult to quantify exactly what this means, especially when it comes to "good nick" changes for people of different ages.  Fortunately, Tim Wright, sports physiotherapist and inventor of the Beyond Movement service of Virgin Active, has developed a series of three tests designed to help people between the ages of 20 and 70 in good physical shape.
You must tick all three boxes to pass the test, as the three components are designed to test different aspects of fitness ̵
If you find you need to work A good starting point for your fitness are our 30-day challenges that will improve your strength and overall fitness. Just keep scrolling and find your poison – we recommend the burpee challenge, which is suitable for everyone as it comes from your current fitness level.
In her 20s
- Perform 5 km in 30 minutes.
- Lead 20 burpees in through a series
- Hold one page for one minute per page
RECOMMENDED: 12 physical challenges that everyone should master in their twenties
In their thirties  Walk a mile (1.6 km) in less than nine minutes
- Sprint for 60 seconds without stopping
- Do ten pushups without stopping
- Touch your toes comfortably while keeping your legs straight
In your 50s
- Run with a mo Tempo for 60 seconds Decrease without stopping
- Five burps without stopping
- Lower your hands to a seated position cross-legged on the floor and return Then you stand back.
In her 60s.
- Regularly take more than 10,000 steps a day
- 12 squats without stopping
- Touch your fingertips together with one hand over your shoulder and the other behind your back
In your 70s
- go One mile in less than 16 minutes
- Easy 10-step stair climbing in less than 30 seconds
- Get off the chair without using your hands or arms and repeat this more than 12 times in 30 seconds.
30-Day Fitness Challenges
Each of these one-month fitness regimes focuses on one specific exercise and makes you a master of this movement while increasing your strength and mobility.
Start with the all-in-one fitness classic – the Burpee. This infernally effective exercise strengthens the muscles throughout the body while improving your cardiovascular endurance. In the 30 days no fixed number can be reached. Instead, work on improving the maximum number of burpees in two minutes. This makes it the perfect starting point as it scales the plan to your current level.
This 30-day challenge is all about your core competency. Participants start on the first day with a 60-second plank The goal is to push on a three-minute board by the 30th day. Between these two points, you'll also do other exercises like Superman and Plank Up-Downs to finish the month with a steel core.
Completing 100 pushups at once is a brutal test of upper body strength. This is perhaps the hardest of our 30-day challenges. You start with 20 push-ups on the first day and the reps pile up quickly as you add variations to build up the strength needed to reach 100 on the 30th day.
The unweighted squat is a great exercise that builds up strength throughout your lower body and core. In this 30-day challenge, there are no variations on the squat theme, just a steady increase in repetitions from 50 on the first day to 250 on the 30th day.