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How fit are you? See how you measure up
Content
Gather your tools
Aerobic fitness: Heart rate at rest
Aerobic fitness: Target heart rate zone
Aerobic fitness: Running or jogging test
Muscular strength and endurance: Pushup test
Muscular strength and endurance: Situp test
Flexibility: Sit-and-reach test
Body composition: Waist circumference
Body composition: Body mass index
Stay active
Monitor your progress
Stay active
The results of your fitness assessment can help you set goals for staying active and improving fitness outcomes. The Department of Health and Human Services recommends these exercise guidelines:
- Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
- Do strength training exercises for all major muscle groups at least two times a week.
Moderate aerobic activity includes:
- Walking fast
- Water aerobics
- Bicycling on mostly level ground
- Pushing a lawn mower
Vigorous aerobic activity includes:
- Running
- Swimming laps
- Fast bicycling or biking hills
- Playing basketball or soccer
- Playing singles tennis
Muscle-strengthening exercises include:
- Lifting weights or using resistance bands
- Calisthenics that use body weight for resistance
- Heavy gardening or yardwork
