Articles
How fit are you? See how you measure up
Content
Gather your tools
Aerobic fitness: Heart rate at rest
Aerobic fitness: Target heart rate zone
Aerobic fitness: Running or jogging test
Muscular strength and endurance: Pushup test
Muscular strength and endurance: Situp test
Flexibility: Sit-and-reach test
Body composition: Waist circumference
Body composition: Body mass index
Stay active
Monitor your progress
Flexibility: Sit-and-reach test
The sit-and-reach test is a simple way to measure the flexibility of the back of your legs, your hips and your lower back. Here's how:
- Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
- Place the soles of your feet even with the 15-inch (38-centimeter) mark on the yardstick.
- Slowly reach forward as far as you can, exhaling as you reach and holding the position for at least 1 second.
- Note the distance you reached.
- Repeat the test two more times.
- Record the best of the three reaches.
The following measurements can generally be considered indicators of good flexibility based on age and sex. If your result is below the target number, the target can indicate a goal to work toward. Measurements above the targets can mean better flexibility.
| Age | Women: Farthest reach | Men: Farthest reach |
|---|---|---|
| 25 | 21.5 in. (55 cm) | 19.5 in. (50 cm) |
| 35 | 20.5 in. (52 cm) | 18.5 in. (47 cm) |
| 45 | 20 in. (51 cm) | 17.5 in. (44 cm) |
| 55 | 19 in. (48 cm) | 16.5 in. (42 cm) |
| 65 | 17.5 in. (44 cm) | 15.5 in. (39 cm) |
