EXCLUSIVENumber of jumping jacks experts say you should be able to do by age – how many can YOU manage?

It may not take expensive scans and tests to show how healthy you are — an old-school exercise might tell you everything you need to know. 

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

The move engages most major muscle groups throughout the entire body, including leg, arm, shoulder, and core muscles. 

And because it’s both a cardio and strength movement at once, it also improves blood circulation, lowering 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 jacks work and engage the entire body at once.’

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

while the exact number is different for everyone, there is a target goal the average person should be able to reach based on their age and sex. 

And if they can’t, there might be an underlying health problem or poor overall fitness, which is a marker for general heatlh.

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

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

Bending your knees slightly, jump your feet out to your sides and swing your arms out to either side, raising them above your head. 

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

Dr Kelly Sturm, a physical therapist 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 someone can complete comfortably will vary based on factors like fitness level, joint health, and age.’

She started with 25-year-old men and women. At this age, she suggested men shoot for 60 to 70 jumping jacks at once before taking a rest. Women, on the other hand, should aim for 50 to 60 reps.

As age increases, the target goal declines.  

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

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

However, jumping jacks could laso help slow these processes. Dr Sturm said: ‘The rhythmic movement of your arms and legs together enhances balance and coordination, which is particularly beneficial as you age.’

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

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

For men age 55, make a goal of 30 to 40. Women ideally should be able to complete 20 to 30.

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

However, these estimates may vary. Dr Sturm said: ‘Keep in mind, these are just general guidelines. Someone who exercises regularly might be able to exceed these ranges, while others new to fitness may need to start with fewer reps and build up.’

As for sex, men typically can do more jumping jacks in every age group.  

Ms Smith said: ‘Men are typically physically larger and stronger. They also have a higher VO2 max, which means they can usually sustain a cardiovascular exercise for a bit longer.’

For older adults, Ms Smith suggests warming up with stretching or walking before starting jumping jacks. Dr Sturm also recommends wearing proper athletic shoes with cushioning to reduce impact on the 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 jacks are a fantastic, low-barrier way to stay active at any age. Whether you’re aiming for 20 or 60, focus on what feels good for your body and don’t hesitate to modify or take breaks.

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