How to Determine If You're Physically Fit

Assess your cardiovascular health. Your cardiovascular fitness measures how well your heart and lungs deliver oxygen to your body. One way to test this is with a step exercise. Always consult your doctor before starting any fitness assessments. If you feel fatigued, stop immediately and rest.

• Find a step about 18 inches (460 mm) high and grab a stopwatch.
• Step up and down for three minutes at a pace of 24 steps per minute—roughly one step every 2 seconds (and don't forget to breathe!). After three minutes, rest for one minute, then check your pulse for 30 seconds.
• Once you have your pulse, refer to the table below to evaluate your fitness. These results apply to individuals aged 18-25. To check against other age ranges, view the full list of results.
  • For Men
    • Excellent: 84 bpm or less
    • Average: 85-100 bpm
    • Poor: 101 bpm or more
  • For Women
    • Excellent: 93 bpm or less
    • Average: 94-110 bpm
    • Poor: 111 bpm or more

Try reaching for your toes. This simple test checks not just your flexibility, but your coordination as well. If you find it tough to touch your toes or stretch across your body, it’s a sign to get back into a stretching routine. Try adding hamstring stretches to your gym sessions, holding each stretch for 30 seconds, three times a week. You should begin noticing improvements within a month.

Evaluate your flexibility. Your hips and hamstrings are key indicators of overall flexibility, connecting your upper and lower body. These tests are a better alternative to the classic sit-and-reach test, which can aggravate back pain:

• Lie on your back on an exercise table or bench, letting your lower legs hang off the edge. Your buttocks should rest at the table’s edge. Hug one knee toward your chest. If your other leg (the one hanging) rises above the table's height, it means your psoas muscle is tight (not your hamstrings). Tightness here can affect posture and cause back pain. To stretch, kneel on the side you want to stretch, placing the other foot flat on the floor in front, as if you were proposing. Keep the knee of the stretched leg aligned with your hip. Raise your arm on that side straight up, then flex your glutes. You should feel the stretch in your hips. If not, shift the knee back a little and push your hips forward while flexing your glutes. Hold for 15-30 seconds per side, completing three sets each.

Try holding a plank for one minute. This challenge tests your core strength, particularly your abs and lower back. The plank is widely regarded as one of the best full-body exercises. If you can hold it for a minute or more, you’re in great shape. Looking to test your limits? Try going for two minutes or mix in some plank variations for an added challenge.

Try running two miles. The U.S. military uses a two-mile run to assess physical fitness. It's an effective way to challenge your endurance and push your limits.

• Map out a two-mile course using a GPS. Warm up with a 10-minute jog, then start your run. Track your time with a stopwatch and push yourself while staying within your capabilities.
• For women ages 37-51, finishing in 17:30 or less qualifies as passing the test, but breaking 18 minutes is considered above average.
• To increase your speed, add interval training—short bursts of maximum effort—into your cardio workouts. Interval training pushes your cardiovascular system beyond its usual limits, delivering faster results than consistent moderate-paced exercise. While once considered only for the super fit, interval training can benefit anyone.

Consider the amount of exercise you get each week. If you’re active for at least 120 minutes each week, you’re on track for good fitness. Aim to mix up your workouts, push your limits, and set a goal to exercise for two or more hours per week. For general health, try to get 150 minutes of moderate activity weekly. This could include activities like brisk walking or lawn mowing. For more intense exercises like running or high-intensity aerobics, aim for 75 minutes a week. Follow these recommendations to stay on track.

• If you're aiming for peak fitness, try increasing the intensity of your workouts (but don't forget to rest). If you don't currently exercise that much, don't worry—starting with interval training is a great way to get started on your fitness journey.

TELL US YOUR THOUGHTS

What do you think is the key to maintaining physical fitness?

Challenge yourself to shop without needing to pause and catch your breath. Ever tried picking up just a few things at the store and then walking back to your car, carrying all your bags without a cart? That's an effort worth celebrating. Even simply pushing a heavy cart without losing your breath shows you're in good shape. Can you lift all those grocery bags from your trunk to the kitchen counter without getting winded? That’s another clear sign of strength and cardiovascular fitness. It’s a small thing, but it’s a solid indication that you’re fit.

Listen to how your body feels. When you're fit, your body will let you know. You should feel relaxed, with little to no stress or guilt. Physical activity should be a regular part of your routine. For instance, you should be able to walk up a set of stairs without losing your breath.

Evaluate your muscular strength. Muscular strength is the power your muscles need to exert during various activities. Can you handle everyday tasks without difficulty and maintain energy for extended efforts? To build stronger muscles, engage in resistance training or push against an opposing force, like gravity or weights.

• To build muscle strength, try weightlifting or running stairs. Muscular strength is the highest amount of force your muscles can exert. Combining resistance exercises with walking, jogging, dancing, or cycling is a great way to enhance your strength.

Notice if you prefer standing to sitting. Active individuals tend to be more energetic and often prefer standing over sitting. They may even fidget more. If you find yourself standing as much as sitting during the day or taking standing breaks every hour, your fitness level might be higher than you think. Observe your daily habits to assess your physical activity levels.

Observe your sleep patterns. Surprisingly, the amount and quality of sleep you get can indicate your fitness level. Regular physical activity can improve your circadian rhythm and help with sleep issues. If you're not physically active and struggling with sleep, try adding moderate exercise, like a brisk walk, to your daily routine to improve sleep quality.

Measure your resting heart rate. Your heart's resting rate reflects your overall cardiovascular health and fitness. For most adults, a healthy resting heart rate typically falls between 60 and 100 beats per minute, while for children, it's around 50 to 70 beats per minute. To find your pulse at the carotid artery, gently press your index and middle fingers to the side of your neck, beside your windpipe. To check your wrist pulse, place two fingers between the bone and tendon over the radial artery, on the palm side of your wrist below the thumb. Once you feel the pulse, use a stopwatch to count the beats for 10 seconds, then multiply the number by 6 to get your beats per minute. For example, if you count 15 beats in 10 seconds, multiply it by 6, giving you a resting heart rate of 90 beats per minute.

Check your BMI (Body Mass Index). Understanding your body mass index is essential in assessing your physical fitness. BMI is a commonly used tool by healthcare professionals to categorize your weight as healthy, overweight, or obese. To calculate BMI, use the following formula:

• Your weight in pounds multiplied by 704.5, then divide by your height in inches squared. The result should fall within a range. A BMI between 19 and 24.9 is considered healthy. Between 25 and 29.9 suggests overweight, and a BMI over 30 indicates obesity.

Try the skinfold test. The skinfold test, though less frequently used today, is a method for measuring body fat percentage and assessing physical fitness. It involves measuring the thickness of the fat layer just under the skin at specific sites on your body. Common measurement points include the triceps, abdomen, thighs, below the shoulder blades, and just above the pelvis. In males, the chest may also be tested, and in females, the back of the thighs is often checked. Using calipers, the thickness of the subcutaneous fat is measured. This test takes weight, age, and gender into account to determine fitness levels. Males with 15-17% body fat and females with 18-22% body fat are considered fit. Athletes usually have a much lower percentage of body fat and are deemed ultra-fit.