5 Tests You Can Do At Home To Check Your Fitness
By: Kratika Thu, 29 Oct 2020 2:05 PM
STay fit has become more common these days. People have started to look for options to stay in shape. The have become cautious about their health. The less in shape we are, the slower our metabolism is, which increases the risk of injuries and illnesses. At a later age, these issues can prevent us from enjoying our favorite activities with beloved family members.
Fortunately, it is almost always possible to get back in shape. These five tests will let you know how strong and limber you are, and will tell you whether or not you should hit the gym. This way you’ll be able to enjoy a rich and fulfilling life and not feel as if your body is betraying you.
If you’re in good physical shape, you should be able to get off the sofa with ease, play with your kids and grandkids, enjoy a nature hike, and feel like you did when you were younger.
Run or walk for 12 minutes as fast as you can. It is better to do this on a level plain, preferably with shoes that give good support. Compare the distance you’ve passed to the results below to figure out your level of cardio.
Not good: Less than 1.2 miles (1.8 km)
Acceptable: 1.2-1.5 miles (18-2 km)
Good: 1.5-1.7 miles (2-2.2 km)
Very good: 1.7-1.9 miles (2.2-2.4 km)
Excellent: More than 1.9 miles (2.4 km)
Not good: Less than 1.1 miles (1.7 km)
Acceptable: 1.3-1.4 miles (1.8-1.9 km)
Good: 1.4-1.5 miles (1.9-2 km)
Very good: 1.5-1.7 miles (2-2.2 km)
Excellent: More than 1.7 miles (2.2 km)
Not good: Less than a mile (1.6 km)
Acceptable: 1-1.2 miles (1.6-1.7 km)
Good: 1.2-1.3 miles (1.7-1.8 km)
Very good: 1.3-1.5 miles (1.8-1.9 km)
Excellent: More than 1.5 miles (2 km)
There are many advantages to having good cardio stamina, but if you’re not actively exercising, you are probably in the “Not good” – “Acceptable” range. Luckily for you, it doesn’t take much time to improve your stamina. Simply take a 10-minute run or speed-walk every night, and once it becomes easy, add another 5 minutes, and so on.
# Upper body strength
When we talk about strength, especially in later age, we usually want to be able to do the smaller things with ease, such as carrying groceries or playing with our grandkids. These activities require some upper body and core strength, which is why it is vital that we maintain that part of the body.
Lie down in the pushup position. Push yourself up using your arms while making sure your back and neck are straight. Lower yourself down again and stop before you touch the floor. This is one pushup. Try to do as many as you can until you cannot do it anymore.
Not good: 4
Very good: 15-23
Excellent: More than 23
Not good: 1
Very good: 11-20
Excellent: More than 20
Not good: 1
Very good: 12-16
Excellent: More than 17
We don’t want to be dependent on others, or not be able to play with our grandchildren at a later age, which is why strength is essential. If you maintain your strength now, you’ll stay strong when you’re older, and perform activities that may look easy now, but without strength, they become nearly impossible.
# Core muscles
Our core muscles prevent injuries (mostly spinal), and help us maintain a healthy posture, making them very important as we get older.
Lie down on the floor. Place your arms out in front of you, palms down, so that the elbows are in line with your shoulders. Stretch your legs back and place your toes on the floor. Lift yourself up, using your arms and toes to stay in the air. Keep a straight back and make sure your stomach muscles are contracted. Your body should form a straight line from your head and down to your heels. Keep a watch or a timer in view, and see how long you can remain in this position.
Not good: Less than a minute
Acceptable: 1 minute
Good: 1.5 minutes
Very good: 2 minutes
Excellent: More than 3 minutes
Not good: Less than 45 seconds
Acceptable: 45 seconds
Good: 1 minute
Very good: 1.5 minutes
Excellent: More than 2 minutes
Not good: Less than 30 seconds
Acceptable: 30 seconds
Good: 45 seconds
Very good: 1 minute
Excellent: More than 1.5 minutes
If you feel like this exercise is too difficult, it’s an indicator that you must invest more time in it. Do not neglect it and I promise you that you’ll thank me later.
# Lower body strength
Maintaining your lower body strength will help prevent unsteadiness and falls, and remember that you need your legs to walk. Men often neglect this part when exercising, or invest more time and energy on upper body strength, but it is important to remember that both parts of the body are equally as important.
Stand up and lean against a wall. Bend your knees slowly until they are in a 90-degree angle, as if you’re sitting on an imaginary chair. Hold this position for as long as you can.
Not good: Less than 9 seconds
Acceptable: 10-18 seconds
Good: 19-26 seconds
Very good: 27-33 seconds
Excellent: More than 33 seconds
Not good: Less than 6 seconds
Acceptable: 7-13 seconds
Good: 14-17 seconds
Very good: 18-24 seconds
Excellent: More than 24 seconds
Not good: Less than 4 seconds
Acceptable: 5-11 seconds
Good: 12-16 seconds
Very good: 17-23 seconds
Excellent: More than 23 seconds
On average, women will maintain this part of the body better than men, for aesthetic reasons, but both genders need to exercise this part of the body, as it will help you stand up without posture-related pains.
To reach that top shelf, or to tie our shoelaces, we must maintain our flexibility, even more so as we age, because our muscles and tendons become less limber, which increases the risk of injuries. Staying flexible is vital for both our comfort and our health.
Sit on the floor with your legs straight forward. Stretch your hands and try touching your toes. If you cannot reach them, slowly bend your knees until you can.
Not good: Your knees are fully bent, heels touching your buttocks
Acceptable: Your knees are bent in a V shape, heels close to your buttocks
Good: Your knees are slightly bent, heels far from the buttocks
Very good: Your knees are almost straight
Excellent: Your knees are fully straight
Flexibility levels are not an absolute. Some people will never be able to touch their toes, but as long as you keep practicing, you’ll see improvements. Remember to take 2-3 minutes a day to stretch – it’ll do your body good.