Aug 17, 2025
Aarushi BhaduryWalk a mile as fast as you can without running or jogging. Time yourself to see your score. This measures how well your heart and lungs use oxygen, which is a key sign of long-term health.
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Aim for at least 150 minutes of moderate cardio (like brisk walking) or 75 minutes of high-intensity cardio (like running) each week. The goal is to get your heart rate up so you can talk, but with a little difficulty.
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Sit on the floor with your legs straight and a yardstick between your feet. Reach forward as far as you can and hold for a second. This measures the flexibility in your lower back, hips, and hamstrings, which is important for posture and preventing injuries.
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Do a full-body stretching routine two to three times per week. Make sure to include stretches for your neck, shoulders, back, hips, and legs.
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Do as many push-ups as you can with good form without resting. Men should do standard push-ups, while women can do them from their knees.
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Stand in front of a chair and do as many squats as you can without touching the chair or using your arms. This measures the strength in your legs.
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Do resistance exercises for both your upper and lower body two to three times a week. Make sure to rest for a day or two between workouts to allow your muscles to recover.
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Stand on one leg for as long as you can without holding on to anything. Try it with your eyes open first, and then try it with your eyes closed. This skill is often the first to decline with age.
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Simply practicing the one-legged balance test every day can help. You can also do activities that challenge your stability, like walking on uneven surfaces or taking classes like yoga or tai chi.
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Before you start any new fitness routine, it's always a good idea to check with your doctor first. Remember to warm up for 3-5 minutes before doing these tests and to wear comfortable clothes and shoes.
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