For many of us, a high quality of life is about self-sufficiency. We often take for granted the ability to climb a flight of stairs or reach for a tall cupboard – until injury or old age makes every movement a struggle.
Research shows that poor balance and coordination, weakness or inflexibility in the arms, hips and legs, poor posture and a lack of core strength are all factors that result from inactivity and can lead to trips, falls, disability, declining health and premature death – not exactly the high quality of life we hope for.
Simple movement tests like the following five are based on the idea that there is a link between mobility and health, so if you find yourself unable to perform these exercises, they can provide the boost you need to get back into shape. Each test is accompanied by an explanation of what the exercise helps with, an everyday movement that reflects it, and a simple guide to performing the exercise in the correct form.
5 Exercises to measure physical fitness
Traditional push-up
Measures: A push-up is a good measure of upper body and core strength. Having a strong core and upper body will help you maintain good posture, balance and stability.
Mirror movement: This exercise allows you to safely perform everyday movements, such as pushing or pulling on the door of a store or a car.
To do a push-up, start in a high plank position. Your back and legs should be flat and straight and rest on your toes; your core must be engaged; and your hands should be at chest level, with arms fully extended. While it may seem easier to let your head fall forward, proper form requires it to be in line with your back. Slowly bend your arms to a 90-degree angle and pause at the lowest point. Hold for three seconds, tighten your core, and then push yourself back up. Make sure you don’t lock your elbows, and that they are 45 degrees outward from your torso when bending. This position helps train your chest muscles without overuse injuries. Remember to breathe during the push-up: in on the way down, out on the way up.
I’m not saying I can’t do it, but…
If your push-up was in poor form, it may indicate which parts of your body could use the most attention when it comes to strength exercises. If you didn’t make it all the way, you will have a lack of strength in your arms, shoulders and chest. If you struggle to maintain stiffness in your back or legs and sag in your hips or lower back, this indicates a weakness in your core and glutes.
Forearm plank
Measures: The forearm plank is important for core strength. As mentioned, core strength is important for maintaining good posture and balance and preventing back pain and injuries.
Mirror Movement: While core strength helps with just about everything, some notable situations include getting in and out of a car or walking around in bed.
To do a good forearm plank, keep your torso off the ground and make sure you keep it in a straight line, from shoulders to ankles. Be sure to activate your core by pulling in your belly button and balancing steadily on your toes and elbows. Maintain a steady breathing pattern. The correct position is quite simple, but holding it for 30 to 60 seconds will put the endurance of your abs, back and core to the test. Hitting 60 seconds is OK, but two minutes is the sweet spot to reap the benefits of lasting core strength.
I’m not saying I can’t do it, but…
If your hips sink toward the floor or slope upward instead of staying flat, this indicates a lack of core strength. If you maintain proper form but can’t hold a plank for two minutes, it may indicate that your core is strong, but only two full minutes indicate a healthy foundation for your core health. You are on the right track; keep working on it!
Basic squat
Measures: Squats are a good indication of leg strength, hip flexibility and balance.
Mirror Movement: Squatting to talk to a child or pick up a pet will be a lot easier if this exercise is done correctly.
First, stand with your feet slightly wider than shoulder-width apart. Keep your back in a neutral position and make sure your knees are centered over your feet. From there, slowly bend your knees, hips and ankles until you reach a 90-degree angle with your legs. It’s important to keep your hips aligned above your knees, and your knees directly above your ankles, with your feet flat on the floor and your weight in your heels. Slowly return your body to the starting position. Similar to the push-up, inhale as you lower your body and exhale as you come back up.
I’m not saying I can’t do it, but…
If your heels come off the ground, it indicates that you are not bending your knees and ankles enough, which prevents your hips from dropping all the way back. This problem indicates tight hip extensors or hamstrings, so it’s wise to start by improving your hip flexibility. Another common abnormality is that your knees buckle inward when you lower or raise yourself. If your knees aren’t directly above your ankles during the basic squat, your hamstrings and glutes are the weak spots.
Standing overhead dumbbell press
Measures: The standing overhead dumbbell press builds the strength and range of motion of your shoulders and back.
Mirror movement: This can be anything from giving the top five to storing groceries on the top shelf of your refrigerator or cupboard.
Start with your feet shoulder-width apart and hold a dumbbell of an appropriate weight in each hand. Use a weight that allows you to perform 8 to 12 presses without losing your form. Keep your wrists pointed inward and lift the weights until they are level with your shoulders. From there, press the weights straight up, fully extending your arms before lowering the weights back to your shoulders. The movement should be controlled and fluid, so resist the urge to lock your elbows or use momentum to complete a repetition.
I’m not saying I can’t do it, but…
If you have difficulty extending your arms straight above your head, it means that the range of motion of your shoulder girdle is compromised and your back muscles are on the weak side. If you have to arch your back to raise the weights, you likely have weak core muscles, making it difficult to find a stable base, or your hip flexors may be too tight, preventing proper alignment of your hips and knees.
Stationary forward lunge
Measures: Stationary forward lunges are a good measure of your balance and coordination. They also help build lower body strength and improve flexibility and stability in your hips.
Mirror Movement: This exercise is an excellent foundation for climbing stairs, or even walking on an incline safely and easily.
To perform a stationary lunge, stand with your feet shoulder-width apart. Then take a long step forward with your right foot. Your front heel should be flat on the floor. Keep your upper body straight as you descend into the lunge position by bringing your left knee toward the ground. Stop with the knee just above the ground. Your front heel should still be flat on the floor. Ideally, both legs should be bent at 90 degrees and your front knee should be directly over your front foot. Hold this position for 3 seconds and then push off with your right foot to return to an upright position. Repeat on the other side.
I’m not saying I can’t do it, but…
If you cannot step forward far enough, it indicates weakness in your glutes or tightness in your hip flexors or hamstrings. Strengthening and increasing flexibility in these areas will help you step further forward and bend deeper. If your chest sags forward, it indicates a weakness in your glutes and core muscles. Be sure to squeeze your glutes and hamstrings when performing the movement to soften any forward lean.
Declining health is directly related to limited mobility and inactivity, so maintaining good functional movement, balance, flexibility and coordination will ensure that your quality of life does not decline. Completing all five of these simple exercise exercises is a good indication that you will lead an active life well into old age, while failing one or two will give you an easy arrow, pointing out your weaknesses and what you need to work on.