Number of Jumping Jacks Experts say you should be able to do it based on age – how much can YOU handle?

It may not require expensive scans and tests to show how healthy you are; an old-fashioned exercise can tell you everything you need to know.

Fitness experts revealed that classic workout jumping jacks can lead to a host of health benefits, including improving heart health, increasing muscle strength and aiding weight loss.

This movement works most major muscle groups throughout the body, including leg, arm, shoulder and core muscles.

And because it’s both a cardio and strength move at the same time, it also improves blood circulation, lowering blood pressure and resting heart rate. This puts less strain on the heart.

Tami Smith, personal trainer and founder of Fit Healthy Macros, told DailyMail.com: ‘Jumping jacks work and engage the whole body at once.’

Dr. Sturm has set a target number of reps (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 that doesn’t work, there may be an underlying health problem or poor general condition, which is a sign of general health.

Jumping jacks are both a cardio and strength exercise, which promote heart health and work most major muscle groups in the body (stock image)

There is now evidence that just 20 minutes of physical activity a day reduces the risk of cancer, dementia and heart disease

The move involves standing upright with your feet together and arms fully extended, with your hands at your sides and toes pointed forward.

Bend your knees slightly, jump your feet to your sides and swing your arms to either side, lifting 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 jacks are a great, simple way to get your heart rate up and work your whole body.

‘However, the number of jumping jacks a person can comfortably complete will vary based on factors such as fitness level, joint health and age.’

She started with 25-year-old men and women. At this age, she suggested that men shoot 60 to 70 jumpers in one shot before resting. Women, on the other hand, should aim for 50 to 60 reps.

As age increases, the target decreases.

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

Muscle mass also declines with age in a process called sarcopenia, reducing the endurance and ‘explosivity’ required for jumping. She also said that aging affects the body’s proprioception, or sense of position, making dynamic exercises like jumping jacks feel less stable.

However, jumping jacks can help slow these processes down. Dr. Sturm said, “The rhythmic movement of your arms and legs together improves balance and coordination, which is especially beneficial as you get older.”

The target range therefore decreases around the age of 35. Men aged 35 should aim for 50 to 60 reps, while women should hit 40 to 50 reps.

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 aged 55, set a goal of 30 to 40. Women should ideally be able to complete 20 to 30.

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

However, these estimates may vary. Dr. Sturm said, “Please note that these are just general guidelines. Someone who exercises regularly may be able to exceed this range, while others new to fitness may need to start with fewer reps and build up.”

When it comes to sex, men in every age group can usually do more jumping jacks.

Ms Smith said: ‘Men tend to be physically bigger and stronger. They also have a higher VO2 max, which means they can usually sustain cardiovascular effort for a little longer.’

For older adults, Ms. Smith suggests warming up with stretching or walking before starting jumping jacks. Dr. Sturm also recommends wearing good sports shoes with cushioning to reduce the impact on the joints.

Those looking for a low-impact alternative can also try step jacks, which require sidestepping instead of jumping.

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

Dr. Sturm said: ‘Jumping jacks are a fantastic, accessible way to stay active at any age. Whether you want to live to be 20 or 60, focus on what feels good for your body and don’t hesitate to make adjustments or take breaks.

“Consistency is more important than hitting a specific number, so keep moving, stay safe and enjoy the process!”