Number of jumping jacks experts say you should be able to do based on your age: How many can YOU do?

Expensive scans and tests may not be necessary to prove your health status; An old school exercise could tell you everything you need to know.

Fitness experts revealed that classic jumping jacks exercises could deliver a host of health benefits, including improving heart health, increasing muscle strength and aiding weight loss.

The movement engages most of the major muscle groups throughout the body, including the muscles in the legs, arms, shoulders, and trunk.

And since it is a cardiovascular and strength movement at the same time, it also improves blood circulation, reducing blood pressure and resting heart rate. This puts less stress on the heart.

Tami Smith, personal trainer and founder of Fit Healthy Macros, told DailyMail.com: “Jumping works and activates the whole body at once.”

Dr. Sturm has set a target number of repetitions (short for ‘reps’) that each age group should be able to do.

While the exact number is different for everyone, there is a goal that the average person should be able to achieve based on their age and gender.

And if they can’t, there could be an underlying health problem or poor overall physical condition, which is a marker of overall health.

The movement consists of standing up straight with your feet together and your arms fully extended, with your hands at your sides and your toes pointing forward.

Bend your knees slightly, jump your feet to the sides and move your arms to either side, raising them above your head.

Once you land, reverse that pattern and return to your starting position.

Dr Kelly Sturm, physiotherapist at Cancer Rehab PT, told DailyMail.com: ‘Jumping is a great, easy way to get your heart rate up and work your whole body.

“However, the number of jumps someone can comfortably complete will vary depending on factors such as fitness level, joint health, and age.”

It started with men and women aged 25 years. At this age, he suggested that men do 60 to 70 jumps at a time before resting. Women, on the other hand, should aim for 50 to 60 repetitions.

As age increases, the target goal decreases.

Dr. Sturm notes that this is because with age, the connective tissue in your joints called cartilage naturally wears down, leaving your bones less protected against high-impact movements.

Muscle mass also decreases with age in a process called sarcopenia, which reduces the endurance and “explosiveness” needed to jump. He also said aging affects proprioception, or the body’s sense of position, making dynamic exercises like jumping jacks feel less stable.

However, jumping could also help slow down these processes. Dr Sturm said: “Rhythmic movement of arms and legs together improves balance and coordination, which is particularly beneficial as we age.”

So, around age 35, the target range decreases. Men aged 35 should aim for 50 to 60 repetitions, while women should aim for 40 to 50.

Fast forward another 10 years to age 45, when men should ideally be able to do 40 to 50 jumping jacks and women should aim for 30 to 40.

For men age 55, set a goal of 30 to 40. Ideally, women should be able to complete 20 to 30.

And for the oldest age on Dr. Sturm’s chart, 65-year-old men and women should choose between 20 and 30 and 15 and 20, respectively.

However, these estimates may vary. Dr Sturm said: ‘Please note that these are only general guidelines. Someone who exercises regularly might exceed these ranges, while others new to fitness might need to start with fewer repetitions and increase them.

In terms of gender, men can typically do more jumps in each age group.

Mrs Smith said: ‘Men tend to be physically larger and stronger. They also have a higher VO2 max, which means they can usually sustain a cardio workout for a little longer.’

For older adults, Ms. Smith suggests warming up with stretching or walking before you start jumping. Dr. Sturm also recommends wearing appropriate athletic shoes with cushioning to reduce the impact on your joints.

Those looking for a low-impact alternative can also try step jacks, which involve stepping to the side instead of jumping.

To make the move more challenging, consider adding light dumbbells.

Dr Sturm said: “Jumping is a fantastic, barrier-free way to stay active at any age.” Whether your goal is 20 or 60, focus on what feels good for your body and don’t hesitate to modify it or take breaks.

‘Consistency is more important than reaching a specific number, so keep moving, stay safe and enjoy the process!’