Whether you are a marathon runner or a couch potato you probably think you have some idea of how fit you are. But having more than a general sense of your fitness level can help you set fitness goals, monitor how you’re doing and maintain your motivation.

Should you be doing more? The answer is probably yes, but find out for sure with our quick and easy tests. And don’t cheat, remember you are doing this for your own good and no one else’s.

AGE GROUP: 20-40

Test 1

Lie on your back on the floor with knees bent and feet flat. Place your arms at the sides and palms down. Curl up until your shoulder blades lift off the floor but keeping your hands down. How many can you perform in a minute?

45+ (4 points)

30-44 (3 points)

20-29 (2 points)

Fewer than 20 (1 point)

Test 2

How fast can you run one kilometre? Simply measure 500 metres using a pedometer or your car and run to that point and back. Have a friend time you.

Under 5 minutes (4 points)

5 minutes 30 seconds to 6 minutes 30 seconds (3 points)

6 minutes 31 seconds to 7 minutes (2 points)

Slower than 7 minutes (1 point)

Test 3

Push ups. Place your hands beneath your shoulders, palms flat on the floor. Push your body up to straighten your arms, keeping you lower back straight. Lower your body down to 12-15 inches off the floor. How many can you do in one minute?

28+ (4 points)

23-27 (3 points)

15-22 (2 points)

Fewer than 15 (1 point)

Results

3 points - Couch potato: You are doing too little physical activity. Add aerobic activity such as 30 minutes walking into your day.

4-6 points - Lazy bones: You need to become more active. This age is a good time to strengthen your muscles.

7-9 points - Average fitness: Although you probably do some physical activity, more will pay dividends. Your body is more responsive to the effects of working out now than at any other time, so try to get a structured routine and do aerobic exercise on at least three days of the week.

10-12 points – Super fit: Well done – you’re above average. Remember, bone density peaks between the ages of 25 to 35 so regularly perform some kind of weight-bearing activity to reduce the likelihood of breaks and fractures later in life.

AGE GROUP: 40-60

Test 1

Use a step about 8 to 10inches high. Keep your back straight and tense your abdominal muscles. Step up and down for two minutes. Sit down for 30 seconds and then take your pulse for 15 seconds. Multiply the figure by four to obtain your pulse rate.

92 or less (4 points)

92-110 (3 points)

112-115 (2 points)

115 plus (1 point)

Test 2

How many push-ups can you perform in one minute (see Test 3 in the 20-40 category for explanation).

16-plus (4 points)

12-15 (3 points)

8-11 (2 points)

Fewer than 8 (1 point)

Test 3

Place two 40cm lengths of tape on the floor, 40cm apart. Stand with your right foot on one line, facing the other line, and your left foot off the ground.

Skip from line to line on your right foot as many times as you can in 15 seconds – subtract any times you fail to spot the marker. Repeat on left foot.

Add the scores together and divide by two to get the average. What did you score?

26-plus (4 points)

21-25 (3 points)

16-20 (2 points)

Fewer than 15 (1 point)

Results

3 points - Couch potato: You’re not exercising at a time when you’re likely to be putting on weight. Put extra vigour into daily chores, totting up at least 30 minutes of activity a day.

4-6 points - Lazy bones: You should start walking more. Try to walk for at least 30 minutes a day. As it gets easier, start adding some faster bursts as you walk. Eventually you should be aiming at doing 30 minutes of power walking a day.

7-9 points - Average fitness: Muscle loss occurs at its fastest rate in the mid-forties. Regular resistance activity will help to slow down those losses and keep you healthier, so invest in some light hand weights.

10-12 points – Super fit: Great job. Make sure you combine aerobic with weight-bearing exercise. Studies show resistance-training reduces fat build-up around organs.

AGE GROUP: 60-PLUS:

Test 1

Stand with your back against a wall. Slide down, moving your feet away from the wall and bending your knees until your calves are at right angles to the floor.

Place your hands lightly on your thighs, keeping your lower back pressed into the wall. How long can you manage?

3  minutes or more (4 points)

2  minutes to 2 minutes

59 seconds (3 points)

1  minute to 1 minute

59 seconds (2 points)

Under 1 minute (1 point)

Test 2

How many sit-ups can you perform in one minute? (See Test 1 in the 20-40 category for explanation)

25-plus (4 points)

15-24 (3 points)

8-14 (2 points)

Fewer than 8 (1 point)

Test 3

Sit on the floor with legs together and directly out in front of you. Your bottom and back should be against a door or wall.

Slowly lean towards your toes without straining your neck. How far can you reach with your fingertips?

To your toes (4 points)

To your ankles (3 points)

Between knees and ankles (2 points)

To your knees (1 point)

Results

3 points - Couch potato: It’s easy to make excuses at this age but a daily stroll or even climbing the stairs is better than nothing, so try to build a little more activity into your day.

4-6 points - Lazy bones: Workouts do not have to be gut-busting to have benefits. Think about walking instead of hopping on a taxi and don’t avoid the hills!

7-9 points - Average fitness: At this age, the cartilage that protects joints is less effective, which means that injuries happen more easily. Swimming is great aerobic exercise and for people with painful joints or osteoarthritis, the water acts like a giant cushion, making exercise less painful.

10-12 points – Super fit: Although you almost certainly include aspects of aerobic and strength activity, do not neglect flexibility. Flexibility declines as connective tissue throughout the body becomes less elastic.

Now you know how fit you are. Are you leading the pack or flunking out? Hopefully some of these suggestions will help you on the way to a healthier way of life.

Ends