Table of Contents
Fitness tests you can do at home
Weight: This is the ideal way to check your weight is early in the morning on an empty stomach before you have your breakfast. The weight can be then co-related to your height to know whether it’s in the normal range or higher/lesser.
Waist-hip ratio: This helps you with obesity assessment, whether you are pear-shaped or apple-shaped. The measurement needs to be taken at waist (narrowest part) and hips (widest part over buttocks) and take a ratio of waist: hips. Waist hip ratio should be less than 1.00 for males and less than 0.85 for females.
BMI: It is known as the body mass index. It is calculated by considering height in meters and weight. Weight/(height in meters)2. The normal range for BMI for Indians is 18.5-22.9.
Six-minute walk test: This is a walking test which helps you gauge your cardiorespiratory capacity, predominantly for your routine or daily activities. Nowadays it is very commonly asked for by doctors post Covid-19 recovery. Resting HR, RR and BP is measured prior to test and then immediately post a 6-minute walk. The person is supposed to walk for 6 minutes and then count the distance covered in meters. The normative value for healthy subjects is generally 400-700 meters.
Functional Reach Test: It is a clinical fitness test used to assess the dynamic balance of a person in simple tasks. For example, reaching out for a flask at a distance, catching a ball, etc.
Place a measuring tape on the wall and stand touching the start of the tape with one hand’S shoulder at 90 degree. Higher the value, lesser the chances of fall and the dynamic balance is considered good.
Endurance testing: This can be done by various exercises depending on which muscle group you wish to target.
Lower body squats and lunges: Ideally, 12-15 reps of squats and lunges can be considered normal if you are exercising for the first time. Or calculate how many you can do in 60 seconds before you get fatigued.
Upper body: Pushups can be done full or half on knees until you get fatigued.
Core strength: Plank can be used to check or measure core strength. Maintain the position until you get fatigued.
For endurance testing, the baseline measures can be considered and as you start exercising, these will go on improving in time. Even the number of repetitions can indicate an increase in your endurance.
So why wait when you can do your fitness tests so easily yourself?