Self-Assessing Your Physical Fitness Level

by Nicole Somers, DPT

Your physical fitness is your state of health and well-being that not only impacts your ability to participate in sports and recreational activities but also when performing occupational activities and normal day-to-day tasks. Research suggests that most Americans do not perform enough physical activity which can have negative side effects on one’s overall health.

Physical activity recommendations for adults from the US Dept of Health and Human Services include:

  • “At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity;”
  • “Should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week;” and
  • Older adults, in particular, should have multiple components including strength, aerobic, and balance, as part of their physical activity program.

Take the Test!

Ready to take this 6 Step Self Physical Fitness Assessment?

The goal of this at-home self-assessment is to get you thinking about your level of fitness. It features six exercises to gauge your flexibility, balance, strength, and cardiovascular capacity. These exercises are inspired by evidence-based testing used by physical therapists. Just click on the link above in orange, Ready? Go!

Did you not perform as well as you had hoped? A physical therapist can perform a comprehensive evaluation to help get you started on a physical fitness program or guide you in your current one.

Disclaimer: A self-assessment is not meant to replace medical treatment for an injury, pain, or condition that limits you from completing the self-assessment, and you should seek medical advice from a professional, such as a physical therapist.