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Hi there,

Let’s explore a very important topic…”Fitness Tests”. So, maybe you have an active lifestyle… or maybe you don’t.  Maybe you want to increase energy, reduce your health risks or lose some unwanted body fat…or maybe you don’t. Either way, did you ever wonder how you measure up? Okay, so That’s where do it yourself fitness assessments come in. If you don’t have means to hire a Certified Personal Trainer, don’t panic.  You have everything you need to gauge your fitness level in your own house!  I’m going to share my favorite 3 do-it-yourself fitness tests. Fist bump, you’re welcome. 😉

Start with these 3 simple assessments below. Tell me…how do you measure up?

Test 1:  Hows your balance?

Take this 30 Second test.  Here you’ll discover whether your balance is in top shape or if you need to take action to improve it. As an added bonus, you also get an easy effective exercise that you can practice anytime anywhere to enhance your balance.  Bonus!

single leg test

If you are reading this sitting down, stand up.  Stand on one leg and hold it up for at least 15 seconds.  Too easy?  Next level:  Stand on one leg… and close your eyes.  Stop the timer when you put your foot down.  Different story with your eyes closed…right?!

What’s involved in maintaining balance? A lot. Most of us rely heavily on our eyes for balance to compensate for negative changes in our ability to balance over time.

Regardless of your age, if you can’t stand steadily on one leg for at least 15 seconds — with or without your eyes closed — then you definitely need to start practicing!  Everyday, anywhere, all the time, right now.  No excuses.

Test 2:  The “SRT” Sit-Rise Test.  

What does a sit-rise test tell you about your fitness level? A lot, actually. It’s remarkably predictive of physical strength, flexibility, and coordination for all ages. Watch this video, for all the super scary morbidity and mortality details.  Then give it a try.

Did you watch it?  Good. Ready to try? Now, without worrying about the speed of the movement, sit down on the floor and stand up with as little assistance from your hands/knees as possible. Fantastic. That’s the whole test!  How did you do?

Test 3:  The 2 minute plank test.

Grab your stop watch or kitchen timer and set it for 2 minutes.  Get into plank position.  Ready, start the timer, HOLD that plank! I said HOLD IT!! You can do it!!!

2 min timer

If you can hold a plank position for at least two minutes, you’re off to a good start. If you cannot, you’re likely lacking in core strength, which is important for overall movement stability and strength. (A strong core will also help prevent back pain). Being unable to hold a plank for two minutes may also indicate that you’re carrying too much weight, and would benefit from shedding a few pounds.

do it yourself fitness test

My client planking in front of her Christmas tree last year, the best gift 😉 Awesome

So there you have it.

Did you try any or all of these?  How did you do?

How often do you check your overall fitness level?

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***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.





Claudio Gil Araújo, M.D., medical director of CLINIMEX in Rio de Janeiro, Brazil.