Can You Pass These 10 Everyday Fitness Tests?

You may not need a gym membership if you can pass these everyday health tests. See how many you can answer "yes" to.

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Do you: Feel energized 14 hours after waking up? (If you woke up at 7 a.m., you should still feel awake and active at 9 p.m.).

Do you: Feel energized 14 hours after waking up? (If you woke up at 7 a.m., you should still feel awake and active at 9 p.m.).iStock/Poike
Exercise is a known energy booster, and if you feel completely zonked at the end of the day, chances are an overly sedentary lifestyle is at least partly to blame. One large study, which analyzed 70 papers on exercise and fatigue that involved more than 6,800 people, found that sedentary people who followed a regular exercise program had less fatigue than people who didn’t work out, according to WebMD.

Can you: Carry large containers of milk or water in each hand, without feeling strain?

Can you: Carry large containers of milk or water in each hand, without feeling strain?iStock/P_Wei
Being able to tote a gallon (which weighs about 8 pounds) isn’t just about the size of your biceps. That strength also comes from your shoulders, back, chest, knees, and more—all important muscle groups to keep strong as you get older. A lack of strength can make you more vulnerable to injury, as well as conditions like arthritis, osteoporosis and even depression and dementia. One Tufts University study found that after older adults with arthritis followed a strength training program for 16 weeks, their pain levels decreased by 43 percent.

Can you: Jump up and down 10 times, without causing your heart to race?

Can you: Jump up and down 10 times, without causing your heart to race?iStock/Kerstin Waurick
This is a sign of a well-controlled heart rate (and good cardiovascular fitness). A gym class or workout routine that emphasizes interval training is a great way to boost your endurance and lower your resting heart rate. A lower resting pulse means your heart has to beat less—and should in turn last longer.

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Can you: Trim your toenails standing up—without any discomfort from the bending?

Can you: Trim your toenails standing up—without any discomfort from the bending?iStock/MagMos
Shocked at how inflexible you are? Well, let’s work on that. Being able to stretch without pain is important not only for bone and joint conditions like arthritis and osteoporosis, but it may also be a clue about other issues like heart health. One study in the American Journal of Physiology found that the inability to stretch past your toes was associated with arterial stiffness, a precursor to heart disease. Incorporate stretch-and-strength yoga-style exercises into your weekly workout regimen.

Can you: Raise your foot as high as your hip when kicking?

Can you: Raise your foot as high as your hip when kicking?iStock/Butsaya
Another example of flexibility and strength; if you have trouble with this exercise, yoga-style classes and moves that stretch your hips will help you improve.

Can you: Twist and look behind you without moving your feet?

Can you: Twist and look behind you without moving your feet?iStock/Khamidulin1
This test demonstrates good core strength and flexibility; both keys for a strong, healthy, pain-free back.

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Can you: Load your luggage into the storage bin above your airplane or train seat without strain?

Can you: Load your luggage into the storage bin above your airplane or train seat without strain?iStock/Jodi Jacobson
This is partly about technique (you can’t just heave it up there) and partly about back, core, and leg strength. Many of us who focus our workouts around cardio—and skip spine-boosting exercises like yoga, Pilates, and strength training—will have weaker backs than we’d like.

Can you: Carry a large basket of clothing up and down two staircases, without struggle or strain?

Can you: Carry a large basket of clothing up and down two staircases, without struggle or strain?iStock/Pamela Moore
This is a test of strength, cardiovascular endurance, and balance; climbing stairs requires more stamina and energy than walking the equivalent amount of steps. Unfortunately, today’s modern world of escalators and elevators provides few chances for stair climbing. If you fail this fitness test, try working more stair-climbing opportunities into your day. Walk up and down the steps in your home while on the phone, or opt to use the stairs in your office building or department stores or malls.

Can you: Dance to a fast beat for more than 10 minutes without feeling winded?

Can you: Dance to a fast beat for more than 10 minutes without feeling winded?iStock/Ondine32
A growing body of research shows that you don’t need to endure continuous long workouts to reap health perks. In fact, short intense bursts of exercise (10 to 15 minutes) may burn more fat and build more muscle than an hour of chugging along on the treadmill. Try these 1-minute fat releasing moves to get started.

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Can you: Walk for 30 minutes straight without getting tired?

Can you: Walk for 30 minutes straight without getting tired?iStock/fizkes
A daily walk of at least 20 minutes is linked to so many health boosts, you can’t even list them all here. But among the top include helping with weight loss and maintenance, boosting mood and energy levels, lowering blood sugar and blood pressure, and more.

How did you do?

How did you do?iStock/Juanmonino
If you couldn't do all, build up slowly with a mix of exercises that emphasize cardiovascular fitness, strength training, and flexibility, the trifecta of fitness skills needed for a long and healthy life. But if you could handle them, and especially if you're over the age of 45, you’re in pretty good physical shape.

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20 thoughts on “Can You Pass These 10 Everyday Fitness Tests?

  1. I’m 17, and I can do all of that. So does that mean I’m fit?

  2. LOL I can do all except the jumping… sad to say, I have always had weak pelvic muscles and carrying two boys in two years, by a guy 6’2″ compared to my 5’0″, by jumping up and down, all I’m asking for is to wet myself. :( Kegels? I could do 100 of them twice a day and four times on Sunday. Hasn’t helped. So, no jumping for me. But unloading trucks for a dept store and lugging the merch around on carts and pallets has got me in decent shape otherwise lol.

  3. I am 71 and I walk 4 to 6 miles a day, 7 days a week at the gym on a treadmill, and I do strength training every other day.  I am up between 3:30 and 4:00 Am.  I usually don’t start feeling tired until about 8:3o Pm.  My BMI is 23, at 5′ 1″ and weight is stable at 126, and I feel great!

  4. I don’t agree with number 1 at all!  If you wake at 7:00am do you still feel energized at 9:00 if not you lead a sedentary lifestyle?  haha!  I wake at 6:00am and don’t stop all day until 6:00pm without sitting down.  Most times working out for at least an hour each day.  I am not going to feel energized at 8:00pm for sure. 

  5. 54yrs. old,  Raised Q.Horses while being a Plant Mngr. of Manufacture Firm, Save , Worked and have been TRYin since age of 3 to GAIN WT. married to a 6ft 4″ man, and all family including his of 5yrs ;   I eat allllll the time,  and have been ill w/this or that BUT not as bad as MY Very Best  Gal & Guy Buddies!   Allergic to All Meds   for yrs.    and   The ONLY food s, not allergic to
    18 test over the yrs,. are   MEAT!   sooooo if     A PERSON BELIEVES    They have overwt. probs. ,  get  off your rear end and look on the BRIGHT SIDE OF YOU FREEKIN’ LIFE!      
    I have 5 BBF’s     that have been through HAIL & ARE NOT ‘back; yet’,   all in 6
    Weeks .    Count YOUR Blessings
    *!*

  6. …………or you could buy the longest nail clippres in the whole wide world!!!

  7. …………or you could buy the longest nail clippres in the whole wide world!!!

  8. Loading things above your head also has a lot to do with how high your head comes in relation to the thing you’re loading something onto.  If you’re under 5 feet tall, there’s going to be a problem with that one.

  9. The keys to a healthy life is maintaining a positive attitude; getting a good night’s sleep as well as  allowing for a nap sometime during your waking hours; eating 5-7 meals containing the proper amount of quality protein, carbohydates, and fats over the course of a day; exercising your body on a regular basis; socializing with others; spending an adequate amount of time reading, doing crosswords, or any other like endeavor to stimulate the min. 

    1. Marty, this lady is trying to ask a legitimate question that most middle aged people have a problem with, a heavy midsection. Your nasty, uncalled for reply just proves one thing, you must be a liberal! Bleeding heart compassionate party for the poor, only when they agree with you! Go to Cuba where you will be more comfortable!

      Margaret, I believe this is a problem of most women who reach middle age, it is a known fact that much of the weight one gains goes right to the middle. Cutting down on calories and sit ups, bending, will help you lose that middle. You go girl!

    2. Marty, this lady is trying to ask a legitimate question that most middle aged people have a problem with, a heavy midsection. Your nasty, uncalled for reply just proves one thing, you must be a liberal! Bleeding heart compassionate party for the poor, only when they agree with you! Go to Cuba where you will be more comfortable!

      Margaret, I believe this is a problem of most women who reach middle age, it is a known fact that much of the weight one gains goes right to the middle. Cutting down on calories and sit ups, bending, will help you lose that middle. You go girl!

  10. WHATS THE BEST WAY TO GET RID OF THE MIDDLE WHEN YOUR IN YOU LATE 60’S , I KNOW THATS WHAT MAKES ME TIRED BY TWO PM !

  11. Well Im 61 and a dog groomer, and I ride a cutting horse and I can lift and carry a 80lb bag of horse feed, and I walk for about 30min a day, and I’m up at 4am.
    So…. how am I doing??

  12. Well Im 61 and a dog groomer, and I ride a cutting horse and I can lift and carry a 80lb bag of horse feed, and I walk for about 30min a day, and I’m up at 4am.
    So…. how am I doing??

    1.  ……you didnt mention whether you lift the 80lbs for the entire 30mins walk a day or not!try doing this while chasing your dog for a change!! (progression from walking to running!!!)

  13. Well Im 61 and a dog groomer, and I ride a cutting horse and I can lift and carry a 80lb bag of horse feed, and I walk for about 30min a day, and I’m up at 4am.
    So…. how am I doing??

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