How far should you be able to run depending on your age? How many kilometers can YOU handle?

Do you want to know how strong your heart is for your age?

There is no need to perform complicated tests, such as running on a treadmill at top speed with all kinds of sensors.

Instead, it’s a matter of running for 12 minutes and seeing how far you get. You can also do this while walking at a brisk pace, or jogging.

The scientific tool is officially known as the Cooper Test and is designed to measure how much oxygen your body uses during exercise, also known as VO2 max.

The higher your VO2 max, the more efficiently your heart pumps blood to your organs and tissues, indicating that the organ is healthy.

Studies have shown that people with a high VO2 max for their age are less likely to die from heart disease than those with lower scores.

The test was developed in 1968 by American physician Kenneth Cooper, who originally designed the instrument to measure aerobic fitness in the US military.

It can be performed on a treadmill, a running track or on a flat and hard surface.

The Cooper Test, originally developed for the US military, is a scientifically proven way to measure your fitness.

You run, jog, or walk quickly for 12 minutes without stopping and track how many meters you cover using a distance-tracking app like Strava or Apple’s health feature.

A results table shared by the fitness website Very well fitting reveals the distances considered excellent, above average, average, below average and poor.

The figures are stratified by gender and age from 50 years.

Men in their 30s should be able to run 1.9 kilometers (1.1 miles), while women of the same age should be able to run 1.7 kilometers, or about a mile.

If a man can run 1.6 miles or 2.6 km in his 30s, his VO2 is considered “excellent.” The same goes for women in their thirties who run 2.5 kilometers or a mile.

The threshold is slightly lower for midlifers. The average man in his 50s can cover a distance of just under a kilometer, or 1.6 km, in 12 minutes. If he reaches 2.4 kilometers, or a mile and a third, his performance is “excellent.”

The average distance for a woman in her 50s may be 0.8 miles or 1.4 km, while anything over 2.2 km or more than a mile is excellent.

Anything below 1.1K and 1.6K is considered poor depending on the age group.

Balancing on one leg for more than 40 seconds continuously is an important sign of strength and mobility among 18- to 39-year-olds, health department says

The test does not include scores for those over 50, although older adults can use a score digital calculator to calculate their VO2 Max result.

The VO2 Max score isn’t the only simple measurement that indicates how healthy you are for your age.

Experts also say that the number of push-ups an individual can perform is a good indicator of strength and endurance, which studies show can indicate how long a person will live.

That’s because the exercise works most major muscle groups throughout the body, including legs, abs, shoulders, back and arms.

According to Mayo Clinic, young men should aim for 28 push-ups, and women should aim for 20.

Fast forward 10 years to 45, the Mayo Clinic says women should be able to do 14 push-ups, while the count for men stands at 16.

For 55-year-olds, the number decreases to 10 push-ups for women and 12 for men.

For the oldest age listed by the Mayo Clinic, both 65-year-old men and women should be able to do 10 push-ups at a time.

Research has also shown that older people who can balance on their leg for more than ten seconds have a greatly reduced risk of dying within ten years.

That’s because how well a person can balance indicates their level of overall strength, and the ability to avoid trips and falls, which are one of the leading causes of death in the elderly.