What is fitness? Fitness is not just about losing weight, having size ‘0’ figures, or having six pack abs! Physical fitness is a very personal entity, it’s different for everyone, obviously athletes have a higher level of fitness requirement in order to perform in their sport, but Fitness for an average adult person means being in good physical condition, being healthy, having ability to perform daily tasks efficiently without feeling undue tiredness and at the end of the day should have enough energy left over for enjoying leisure-time activities.
Physical fitness involves the performance of the heart, lungs, muscles and joints of the body. It enables us to perform up to our full potential.
The first step towards being healthy is to be aware of yourself. So let’s take a quick reality check-
| Sr.No. | Fitness Question | Yes / No |
|---|---|---|
| 1 | Do you exercise or participate in activities like, brisk walking, cycling, swimming, tennis, badminton etc., at least 3 days in a week? | |
| 2 | Can you comfortably climb 2 flights of stairs without feeling breathless? | |
| 3 | Take a deep breath; can you hold your breath for 45 sec? | |
| 4 | Can you sit down on floor and get up again without taking support of your hands or knees? | |
| 5 | Can you hold plank position for 1 min? (Please refer figure 1) | |
| 6 | Male – is your waist circumference less than 90 cm or is your chest larger than your waist? Female – is your waist circumference less than 80 cm or are your hips larger than waist? |
|
| 7 | Can you bend forward & touch your toes without bending your knees? | |
| 8 | Shoulder Flexibility: Place right hand behind your back over the right shoulder & left hand behind back from below; try to touch both hands , can you do it? (Please refer figure 2) Repeat with left hand behind your back over the left shoulder…. | |
| 9 | Can you sit cross legged on floor comfortably for 5 minutes? | |
| 10 | Can you stand on one leg, eyes closed, without losing your balance, for at least 20 sec? | |
| Evaluation
Count of Yes Count of No |
Plank Position
Shoulder Position
How To Assess
If your answer is ‘yes’ to 7 or more tests, kudos for taking care of yourself! So keep up the good work and take your fitness levels little further!
If you have answered ‘no’ to 4 or more tests, then it’s time to pull out those training shoes and get going! Getting more fit, even a little bit, can improve health and lower your risk for falls, heart attack, diabetes, high blood pressure. Also helps to handle stress better and keep your mind sharp. If you are suffering from any medical condition please consult your physician before taking up any high intensity exercise program.
Make sure you eat a well-balanced diet, exercise daily, and include flexibility & strength training in your workout schedule. Yoga, Pilates, resistance training and aerobics are all forms of exercise that can go a long way in helping you reach your physical fitness goal and enjoy life to the fullest! It will not only improve your life, it will also improve the lives of all those around you!
