Take the functional fitness test
Can you easily perform the physical tasks of everyday life? Take this functional fitness test designed by Bill Gvoich, Medical Wellness program director at Spectrum Fitness & Medical Wellness.
Know Your Numbers: Fitness starts from the inside. Know your blood pressure (120/80 or less), total cholesterol (under 200), HDL — the good cholesterol (men greater than 40, women greater than 50), LDL — the bad cholesterol (under 100), triglycerides (under 150) and fasting glucose — blood sugar (under 100).
Waist measurement: It can be an indicator of deep abdominal fat (visceral fat) associated with greater heart risks. For women, waist measurement (slightly above the navel) should be under 35 inches, and, for men, under 40 inches.
Upper body strength: Measure with a push-up test. Men should be able to do 10 consecutive push-ups, keeping the body straight. Women should aim for 10 consecutive modified push-ups, using the knees as support.
Core strength: Measure abdominal strength with the unassisted sit-up. Lie on your back with your arms at your side and knees bent, heels on the floor. Sit up by raising your arms and moving them toward your feet until the lower back comes off the floor. Try to do 10 using your stomach muscles only – no momentum.
Leg strength: With arms folded at the chest, you should be able to stand up from a sitting position 15 consecutive times.
Flexibility: Inadequate flexibility, especially of the lower back and hips, decreases your ability to perform physical tasks. Sit on the floor with legs extended and, keeping knees straight, slowly reach towards the toes with both hands. Hold for two seconds. The goal is to touch your toes.
Aerobic capacity: A one-mile walk measured for time is a good indicator of cardiovascular fitness. Aim for a 15-minute mile. Or walk as far as you can in 12 minutes and retest yourself in 6-8 weeks.
Balance: The stork pose is a good test. With hands on your hips lift right knee so right foot is off the floor. Balance for 10 seconds on your left foot. Repeat with other leg. For a greater challenge, close your eyes.