If we had a pill that accomplished everything that physical activity does for overall health, we would prescribe it for everyone,” says Donald Hensrud, M.D., former medical director of the Mayo Clinic Healthy Living Program.
Overall fitness isn’t just about breaking a sweat; it’s about four specific areas — aerobic endurance, muscular strength, flexibility and balance, he says. “Where you currently stand with each can help you plan the smartest approach when it comes to creating your own personal fitness regimen.”
These tests, and the scoring charts, are based on a series of assessments used by the Mayo Clinic to test the health and fitness of its clients.
To get the most accurate assessment:
• Take each test before you exercise (if you already have a routine).
• Don’t try them if your muscles are sore, stiff or tired.
• Warm up first by walking in place for 3 to 5 minutes.
• Wear loose clothing that doesn’t restrict movement, as well as comfortable, supportive sneakers.
NOTE: If you’re new to exercise, always check with a physician before starting a fitness program for the first time.
Aerobic fitness
Why it matters: “Aerobic [or cardiovascular] fitness is one of the best indicators of long-term health and overall mortality,” says Hensrud. “The higher your aerobic level, the more oxygen your heart and muscles are able to utilize to produce energy.” Walking pace is a great measure of fitness. A 2019 study of nearly 475,000 people in Mayo Clinic Proceedings found that those who walk more briskly have longer life expectancies.
Test yourself
1. The 1-mile walk
• Measure out 1 mile on a flat road using your car’s odometer, or find a standard quarter-mile track — four laps around the track equals 1 mile.
• Using the stopwatch function on your smartphone, start the clock and walk as quickly as you can. Don’t run or jog. Just keep up a steady pace, slowing down or speeding up as you like, but try to finish as rapidly as possible. Then stop the clock.
For more information on discovering your overall physical fitness with helpful tests, from AARP, CLICK HERE.