Fitness does not only mean losing weight or building muscles, but also maintaining the body's ability to work, stamina, and balance. If you want to know how fit your body is, then try these 5 simple tests (Fitness Test at Home) at home.

Dr. Cyriac Abby Philips, who is known on social media as The Liver Doc, shared a post and told about 5 exercises (Simple Exercises to Check Fitness), which will help in assessing your muscle strength, cardiovascular health, and stamina.

One-Minute Sit-to-Stand Test
This test measures the strength and mobility of your legs. This test tells how strong your legs are and how ready you are for everyday tasks.

How to do it?

Sit on a sturdy chair (about 45 cm high).

Cross your hands on your chest.

Count the number of times you can stand and sit without the support of your hands in 1 minute.

Results (for 45-59 years)-

Less than 14 - weak lower body strength
14-20 - average
More than 20 - good fitness

Three-minute step test
This test measures the capacity of the heart and lungs. If the heart rate returns to normal quickly, then your cardio health is good.

How to do it?

Use a 12-inch (30 cm) high staircase or step.

Climb up and down in an "up-up, down-down" pattern for 3 minutes. About 24 steps/minute.

Then sit down and check your pulse between 30 and 60 seconds.

Result (for 40-49 years)-

More than 96 BPM - low fitness

80 BPM or less - good cardio health

Forearm Plank Hold
Plank shows the strength of the stomach and core muscles. A strong core reduces the risk of back pain and injury.

How to do it?

Come into a plank position by keeping the elbows under the shoulders.

Keep the body straight, do not move the hips up and down.

Hold the position for as long as you can.

Result (for 40-59 years)-

Less than 30 seconds - weak core

90-120 seconds - excellent stamina
Wall-sit test
This test shows the strength of the thighs and legs. This test tells whether you are ready to walk or run for a long time or not.

How to do it?

Stand close to the wall and keep your feet 60 cm forward.
Come into a sitting position by bending the knees at 90°.
Stay in this position for as long as possible.

Result (for 40-59 years)-

Less than 30 seconds - weak lower body
More than 75 seconds - strong legs
Modified push-up test

This test measures the strength of the chest, shoulders, and arms. If you are unable to do many push-ups, then focus on an upper-body workout.

How to do it?

Come on your knees and get into a push-up position.
Repeat by bringing the chest closer to the ground.
Keep doing push-ups for as long as possible.

Result (for 40-59 years)-

Less than 10-12 - weak upper body
More than 25 - good strength
However, the doctor also said that this test is not a medical measure of fitness. So, if you have any kind of problem or question, contact your doctor.

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