Being “in shape” is a relative phrase. One can look thin, but not be physically fit, or be physically fit without looking thin.
While most people focus on weight loss, the number on the scale doesn’t measure athleticism and is a questionable measure of good health.
Cardio power, strength, speed, flexibility, agility, and balance are all important for a healthy body.
Put yourself to the test and see are you in shape
Run or walk for 12 minutes as fast as you can. It is better to do this on a levelled 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 (1.8km)
Acceptable: 1.2-1.5 miles (18-2km)
Good: 1.5-1.7 miles (2-2.2km)
Very good: 1.7-1.9 miles (2.2-2.4km)
Excellent: More than 1.9 miles (2.4km)
Not good: Less than 1.1 miles (1.7km)
Acceptable: 1.3-1.4 miles (1.8-1.9km)
Good: 1.4-1.5 miles (1.9-2km)
Very good: 1.5-1.7 miles (2-2.2km)
Excellent: More than 1.7 miles (2.2km)
Not good: Less than a mile (1.6km)
Acceptable: 1-1.2 miles (1.6-1.7km)
Good: 1.2-1.3 miles (1.7-1.8km)
Very good: 1.3-1.5 miles (1.8-1.9km)
Excellent: More than 1.5 miles (2km)
2. Upper body strength
The test: Pushups
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
3. Core muscles
The test: Plank position
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
4. Lower body strength
The test: Chair stand
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
The test: Stretches
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.