It’s quite common for someone who is physically active and healthy to be described as physically fit, but what does that actually mean? So often, when we think of fit people, we think of someone being lean or very muscular, or being able to run fast, but it goes much deeper than that. The simplest definition of being physically fit is having the ability to perform daily tasks and physical activities efficiently, with enough endurance, strength, flexibility, and resilience to handle physical stress without excessive fatigue or risk of injury. Being truly fit is a balanced state of physical capability across multiple domains.
The Five Core Components of Physical Fitness
- Cardiorespiratory Endurance
- The ability of your heart and lungs to supply oxygen to your muscles during prolonged activity.
- Examples: running, swimming, cycling
- Benefits: stronger heart, lower blood pressure, better stamina
- Muscular Strength
- The maximum force a muscle or group of muscles can exert in a single effort.
- Examples: lifting weights, pushing heavy objects
- Benefits: better posture, joint protection, improved metabolism
- Muscular Endurance
- The ability of a muscle to perform repeated contractions over time without fatigue.
- Examples: bodyweight squats, planks, rowing
- Benefits: functional stamina for daily tasks like walking upstairs or carrying groceries
- Flexibility
- The range of motion around a joint.
- Examples: stretching, yoga, dynamic warm-ups
- Benefits: reduced injury risk, improved posture, smoother movement
- Body Composition
- The ratio of fat to lean mass (muscles, bones, organs, fluids).
- Not about thinness—it’s about having a healthy proportion of fat relative to muscle.
Other Overlooked Elements of Physical Fitness
- Balance & coordination – Key for older adults, athletes, and injury prevention
- Speed & agility – Important for sports and reaction time
- Power – A combination of strength and speed (e.g., jumping, sprinting)
- Mobility – Often confused with flexibility, but involves control through full ranges of motion
True Physical Fitness Is Functional
Being physically fit means you can:
- Climb stairs without gasping
- Lift a suitcase without hurting your back
- Play with your kids without needing to recover for a week
- Bounce back from physical challenges or injuries more easily
Fitness Is Also Relative
What counts as “fit” for:
- A 70-year-old recovering from surgery is very different from
- A 25-year-old marathon runner or
- A powerlifter aiming for a new personal record
Fitness is not one-size-fits-all. It’s about how well your body can meet the demands of your life. Below is a chart that can help you determine your current level of fitness in 5 different areas according to your age:
- Cardiovascular Endurance (3-Minute Step Test Recovery Heart Rate)
Test: 3-minute Step Test (or Brisk Walking Test)
-
- Step up and down on a 12-inch step (or go for a brisk walk) for 3 minutes at a steady pace.
- After stopping, take heart rate for 60 seconds.
- Lower heart rate = better fitness
| Age | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20–29 | <85 bpm | 85–100 | 101–120 | >120 |
| 30–39 | <88 bpm | 89–104 | 105–125 | >125 |
| 40–49 | <90 bpm | 91–106 | 107–127 | >127 |
| 50–59 | <93 bpm | 94–109 | 110–130 | >130 |
| 60–69 | <95 bpm | 96–112 | 113–132 | >132 |
| 70–79 | <98 bpm | 99–114 | 115–134 | >134 |
| 80–89 | <100 bpm | 101–116 | 117–136 | >136 |
| 90+ | <105 bpm | 106–120 | 121–140 | >140 |
- Push-Up Test (Upper Body Strength – Max Reps Without Stopping)
Standard push-ups for men; knee push-ups for women
| Age | Excellent (M/F) | Good (M/F) | Average (M/F) | Poor (M/F) |
|---|---|---|---|---|
| 20–29 | 30+/20+ | 21–29/15–19 | 10–20/5–14 | <10/<5 |
| 30–39 | 25+/15+ | 16–24/10–14 | 8–15/4–9 | <8/<4 |
| 40–49 | 20+/12+ | 14–19/8–11 | 6–13/3–7 | <6/<3 |
| 50–59 | 15+/10+ | 10–14/6–9 | 4–9/2–5 | <4/<2 |
| 60–69 | 10+/8+ | 7–9/5–7 | 3–6/2–4 | <3/<2 |
| 70–79 | 8+/6+ | 5–7/4–6 | 2–4/1–3 | <2/<1 |
| 80–89 | 5+/4+ | 3–4/2–3 | 1–2/1–2 | <1/<1 |
| 90+ | 3+/2+ | 2–3/1–2 | 1/1 | <1/<1 |
- Plank Hold Time (Core Endurance)
Standard forearm plank with proper form
| Age | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20–29 | >2 min | 1–2 min | 30–60 sec | <30 sec |
| 30–39 | >1.5 min | 1–1.5 min | 30–60 sec | <30 sec |
| 40–49 | >1.25 min | 45–75 sec | 20–45 sec | <20 sec |
| 50–59 | >1 min | 40–60 sec | 20–40 sec | <20 sec |
| 60–69 | >45 sec | 30–45 sec | 15–30 sec | <15 sec |
| 70–79 | >30 sec | 20–30 sec | 10–20 sec | <10 sec |
| 80–89 | >20 sec | 15–20 sec | 5–15 sec | <5 sec |
| 90+ | >15 sec | 10–15 sec | 5–10 sec | <5 sec |
- Sit-and-Reach (Flexibility Test – Reach Beyond Toes)
Sitting with legs extended, reaching forward
| Age | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20–29 | >2 in past toes | At toes | 2–4 in short | >4 in short |
| 30–39 | >1.5 in past toes | At toes | 2–4 in short | >4 in short |
| 40–49 | >1 in past toes | At toes | 2–4 in short | >4 in short |
| 50–59 | Toes or better | Within 2 in | 2–5 in short | >5 in short |
| 60–69 | Toes or better | Within 3 in | 3–6 in short | >6 in short |
| 70–79 | Within 1 in | Within 3 in | 4–6 in short | >6 in short |
| 80–89 | Within 2 in | Within 4 in | 5–7 in short | >7 in short |
| 90+ | Within 3 in | Within 5 in | 6–8 in short | >8 in short |
- Waist Circumference (Body Composition Proxy)
Measured at the navel, while standing and relaxed
| Sex | Healthy | Borderline Risk | High Risk |
|---|---|---|---|
| Men | <37 in (94 cm) | 37–40 in (94–102 cm) | >40 in (102 cm) |
| Women | <31.5 in (80 cm) | 31.5–35 in (80–88 cm) | >35 in (88 cm) |
Waist circumference is a practical proxy for visceral fat and cardiovascular risk—especially in older adults.
While these charts may not give the whole picture regarding physical fitness, they will give you a good guideline and point out areas to improve.
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