Forget about elaborate and expensive diagnostic tests to determine your health.
According to experts, a simple exercise at home could reveal how fit your body is for your age.
Crunches are a good measure of muscular strength and endurance: They involve multiple muscle groups, including the abdominal muscles, hip flexors, and lower back muscles.
Studies have shown that people who can do more squats are less likely to suffer from age-related muscle loss, which increases the risk of a number of other diseases.
Depending on age and gender, experts at the fitness website Topend Sports gave an average target number of sit-ups in one minute.
For those ages 18 to 25, men should set a goal of 35 to 38 and women should work between 29 and 32 to show a good level of fitness.
As age increases, the target goal decreases.
In the 26 to 35 age group, the number drops to 25 to 28 for women, while men should be able to perform 31 to 34 sit-ups, according to the online guide.
Experts at fitness website Topend Sports say crunches are a good measure of muscle strength and endurance.
Fast forward 10 years to 36 to 45, Topend Sports It says women should be able to do 19 to 22 sit-ups, while the count is 27 to 29 for men.
For people ages 46 to 55, the count drops to 14 to 17 sit-ups for women and 22 to 24 for men.
On the other hand, the average count drops to 17 to 20 for men ages 56 to 65, while for women the same age, experts say they should be able to do 10 to 12.
For older Topend Sports rosters (65+), men should be able to do an average of 15-18 sit-ups at a time, while for women, this drops to between 11-13.
To perform a correct sit-up, lie on the floor, with your knees bent at right angles, with your feet flat and resting on the floor.
Your hands should rest on your thighs.
Squeezing your stomach, lift your back off the floor, high enough so that your hands slide along your thighs until they touch the top of your knees.
Focus on activating your core muscles to initiate the movement and do not use your head or neck, as this could lead to injury.
The lower back should also remain on the floor.
Then, lower yourself back down to the starting position to complete a full sit-up and continue until you need to stop and rest.
There is now evidence that just 20 minutes of physical activity a day dramatically reduces the risk of cancer, dementia and heart disease.
While the guide is touted as an indicator of good fitness levels, fitness experts say it should be taken with a grain of salt.
New York-based personal trainer Caroline Beckwith told DailyMail.com that she disagrees with Topend Sports’ suggestions.
She explained: ‘From what I see with clients, the “ideal amount for age” is usually not what the average person is capable of doing.
‘Sit-ups are a great exercise, but they can cause back and neck problems in older people, and are not safe for people with osteoporosis or neck and/or back injuries.
‘When I teach, it is difficult to give feedback to each person.
‘I usually do ‘dead bugs’ instead of sit-ups or try to hold a plank as long as possible.
‘Dead bugs are a core strengthening exercise that involves moving opposite arms and legs while lying on your back.
“I think they are a much safer alternative to sit-ups and don’t cause neck or back strain.”
To perform dead bugs, lie face up on an exercise mat with your knees bent and feet flat on the floor.
Engage your core and raise your arms toward the ceiling.
Raise your legs until your knees are bent at a 90-degree angle. Inhale and lower one arm toward the floor while extending the opposite leg toward the floor.
Exhale and return your arm and leg to the starting position. Repeat on the opposite side.