20多岁的时候，你应该能做以下这些事：

 

Run 5km in 30 minutes

 Do 20 burpees in a row

 Hold a full plank¹ for one minute

 

注：Burpee（中文音译为"波比"），它是一项无氧运动，结合了深蹲、俯卧撑及跳跃一连串的动作。

 

30多岁的时候，你应该能做以下这些事：

 

Run a mile in less than 9 minutes

 Hold a plank for 45 seconds

 Deadlift more than 50 percent of your bodyweight

 

40多岁的时候，你应该能做以下这些事：

 

Sprint for 60 seconds without stopping

 Do 10 press-ups without stopping

 Touch your toes comfortably with straight legs

 

50多岁的时候，你应该能做以下这些事：

 

Run at a moderate pace for 60 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

 

60多岁的时候，你应该能做以下这些事：

 

Regularly take more than 10,000 steps in a day

 Do 12 bodyweight squats without stopping

 Touch your fingertips with one hand over your shoulder and the other behind your back

 

70多岁的时候，你应该能做以下这些事：

 

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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