How Fit Are You??
Top 10 Ways to Measure Your Health and Fitness Progress…No Scale Needed!
Weight and body mass index (BMI) are common ways to get a snapshot of a person’s overall health because they are easy to measure and track.
But what are other measures of weight loss or fitness that can be used that are as good, if not better, than the scale?
Ready to start a weight loss or fitness program? Measure your starting point.
Here is a list of 10 simple tests that you can use to assess your overall fitness and track your progress as you lose weight and become more fit. They include a broad range of health and fitness parameters, such as aerobic fitness, endurance and body composition.
The first 3 are static numbers – they include your body measurements, body composition and your aerobic fitness at rest. The last 7 include tests of aerobic fitness, endurance and flexibility in motion.
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All of them are helpful tools to check your baseline health and fitness. Once you know your starting point, they are also excellent ways to monitor your progress as you work towards your weight loss and fitness goals. They are also a great way to compare yourself to others in your age group.
Ready to start a weight loss or fitness program? Use these top 10 ways to measure your health progress - without a scale! Click To TweetAnd as you see your numbers improve, they are also an excellent way to stay motivated on your path to better health!
Top 10 Ways to Measure Your Weight Loss and Fitness Progress
- Body measurements: Waist circumference, waist to height ration, waist to hip ratio
- Resting heart rate (HR)
- Blood pressure (BP)
- Heart rate recovery
- Sitting-Rising test
- Measuring endurance
- Cardiovascular fitness: Step ups
- Sit-ups
- Flexibility: sit and reach
- Balance
1. Body Measurements: Waist Circumference, Waist-to-Height Ratio, Waist-to-Hip Ratio
You may have heard that it’s better to be shaped like a pear than an apple. It turns out there is a pretty good reason for this.
Certain waist measurements have been shown to be predictive of your risk of heart disease, also known as cardiovascular disease. This is because an increase in abdominal fat – called visceral adipose tissue – is more associated with metabolic risk factors such as insulin resistance, hypertension (high blood pressure) and abnormal cholesterol levels.
Below are three easy ways that use waist circumference to measure your heart health:
1. Waist Circumference
Your basic waist circumference can serve as a valuable tool to see your risk of heart disease and other metabolic diseases.
How to Do It:
- Stand straight and place a measuring tape around your waist either just below your lowest rib or about an inch above your navel (belly button).
- Take the measurement right after you exhale.
Bottom Line:
The NIH National Heart, Lung, and Blood Institute indicates that if your waist is larger than the numbers below, you have a higher risk of heart disease and diabetes:
- Women: greater than 35 inches (88.9 cm)
- Men: greater than 40 inches (101.6 cm)
They also provide a table showing how your waist circumference in combination with your BMI can predict your risk for specific conditions:
2. Waist-to-Height Ratio
The ratio of your waist circumference to your height can also help predict your risk for heart disease. This value may be more accurate because it takes into account a person’s height.
The waist-to-height ratio can serve as a better predictor for metabolic diseases than either waist circumference or BMI.
How to Do It:
- Measure your waist just below your lowest rib or one inch above your navel.
- Measure your height, using the same units of measurement as above (such as inches or centimeters).
- Divide the number for your waist by the number for your height.
- That number is your ratio, which should ideally be less than 0.5.
Bottom Line:
- Goal: Keep your waist to height ratio less than 0.5.
- Ideally people should have a waist length that is less than half of their height.
- A high ratio can indicate increased risk for heart disease, diabetes and other metabolic diseases, and a decreased life span.
3. Waist-to-Hip Ratio
Another ratio using your waist circumference is the waist-to-hip ratio, which also has been used to assess risk for cardiovascular and other metabolic diseases.
How to do it:
- Measure your waist just below your lowest rib or one inch above your navel.
- Measure your hips at the widest part of your buttocks using the same units of measurement as above.
- Divide your waist measurement by your hip measurement, and that number is your waist-to-hip ratio.
- According to the World Health Organization, a ratio above 0.85 for women and 0.9 for men indicates increased risk for cardiovascular disease.
Bottom Line:
- Women: increased risk greater than 0.85.
- Men: increased risk greater than 0.9.
- An increased waist-to-hip ratio can indicate an increased risk for cardiovascular disease, diabetes and other metabolic diseases.
2. Resting Heart Rate
Your resting heart rate (RHR) is an easy and effective way to get a snapshot of your basic overall health.
The heart rate, which is also called your pulse rate, measures the speed that your heart is beating. It is defined as beats per minute (bpm) and varies depending on many factors.
A normal resting heart rate is traditionally defined as 60 to 100 bpm (although some advocate for lowering that higher number). Well-trained athletes can have resting heart rates between 40 – 60 bpm.
A higher resting heart rate has been found to be associated with an increased risk of heart disease and an increased risk of death from cardiovascular and non-cardiovascular causes. In men, this has been found to be true independent of physical fitness.
Different things can affect your heart rate, such as caffeine, stress and anxiety, certain medications and exertion. The American Heart Association recommends taking your heart rate first thing in the morning before getting out of bed
If comparing your numbers from day to day, it’s important to measure them around the same time of day.
How to do it:
- Most fitness trackers, such as Fitbit, will measure your resting heart rate for you. If you don’t use one, follow directions below…
- You can measure heart rate in two places: your wrist or your neck.
- Wrist: Press your index and middle finger on the inside of the opposite wrist just below the thumb.
- Neck: Press your index and middle finger on the same side of your neck on the side of your windpipe.
- Count the beats for 30 seconds. Multiply this number by 2. This is your resting heart rate.
- (Ideally, you would do this twice and then average the two numbers to get a more accurate number).
Bottom Line:
- Your resting heart rate is a quick and easy way to get a snapshot of your overall health and fitness.
- In certain situations, higher rates have been associated with an increased risk of heart disease and death.
3. Blood Pressure
Blood pressure (BP) is a measure of the pressure that your blood puts on your artery walls as it travels throughout your body. Blood pressure that is too high, called hypertension, can put extra strain on your arteries and other organs. This can lead to heart attacks, strokes and other organ damage.
Your blood pressure is measured in millimeters of mercury (mmHg) and consists of two numbers – written as 125/85 mmHg, for example.
The first, or top, number is called the systolic blood pressure. It measures the highest level your blood pressure reaches when your heart beats. The second, or bottom number, is called the diastolic blood pressure. It measures the lowest level your blood pressure reaches as your heart relaxes between beats. Both numbers are important.
The American Heart Association lists a normal blood pressure as a systolic and diastolic reading of LESS THAN 120/80 mmHg.
Below is a chart from the American Heart Association with healthy and unhealthy blood pressure ranges:
Having consistently high blood pressure can lead to several health problems, including: heart attacks, stroke, metabolic syndrome and kidney damage.
Exercise and weight loss are both ways to lower your blood pressure, and this can be a good health marker to monitor as you progress on your weight loss and fitness program.
How to do it:
- A blood pressure cuff (sphygmomanometer) is used around your arm to measure blood pressure. There are a couple of ways to find a blood pressure cuff including:
- A doctor’s office – go in for a check-up!
- Most pharmacies, such as CVS and Walgreens, have blood pressure cuffs that you can use for free.
- You can purchase one to have at home. There are many inexpensive varieties now available.
Bottom Line:
- Blood pressure measures the strain that your blood puts on your arteries.
- High blood pressure increases your risk for heart disease and other medical conditions.
- Weight loss and exercise can lower your blood pressure.
4. Heart Rate Recovery
Your heart rate recovery (HRR) is another way to measure your overall fitness. The faster your heart recovers after exercise, the more fit you and your heart both are.
The HRR compares your heart rate during and right after exercise, and measures how well your heart recovers after exertion. In general, the better physical condition you’re in, the faster your heart is able to return to its resting level.
Your heart rate drops most quickly during the first minute right after exercise. The speed that your heart rate decreases can tell you about your fitness level and also may indicate a risk of heart disease or death.
After one minute of rest, a heart rate drop of less than 12 beats per minute may predict poor health and an increased risk of death in some people. A drop of more than 20 beats per minute can indicate a stronger heart and lower mortality over the long term.
How to do it:
- During a moderate intensity workout, measure your pulse rate for 15 seconds, then multiple this number by 4 to get your exercise pulse rate (make sure you keep exercising during this time).
- Stop exercising and after one minute of rest measure your pulse rate (as above).
- The difference in the two numbers is your heart rate recovery.
Bottom Line:
- Your heart rate recovery is another way to measure overall fitness.
- A value less than 12 may indicate poorer overall health.
- As you become more fit, measure the improvement in your heart rate recovery.
5. Sitting-Rising Test
A simple test that measures flexibility, strength, balance and functional capacity may predict how long you live.
The sitting-rising test (SRT) measures how well you can get into a seated position on the floor and then rise again. The goal is to do this with as little assistance as possible from your hands, knees or other body parts. You also want to maintain your balance during the entire movement.
The test is broken into two parts, each of which is scored on a scale of 1 to 5:
- Going from a standing position to a seated position on the floor with your legs crossed
- Rising from that seated position to a standing position again.
For each part, you start with a score of 5. Every time you use some support – such as a hand to get down or a knee to get up– you lose a point. You also lose 0.5 points for loss of balance. A perfect score is 10 (5 for each of the two movements).
A study in people aged 51 – 80 years old showed that the SRT was predictive of risk of death in the next 6 years.
Measuring SRT scores:
- Good: 8-10, associated with a low risk of death
- Fair: 3.5 – 7.5, associated with 2x increased risk of death in 6 years
- Poor: 0-3, associated with 5x increased risk of death in 6 years
- Each 1 point increase in SRT was associated with a 21% reduction in mortality.
How to do it:
- (This should only be tried for those who don’t have increased fragility or problems with balance).
- Stand in an open space in comfortable clothes.
- Lower yourself to the floor to a sitting position with your legs crossed in front of you using as little support as possible from your hands, knees or legs. Do not worry about speed.
- Then stand back up also using as little support as possible from your hands, knees or legs.
- Start with a score of 10. Subtract one point each time you used support to sit down or get up. Also subtract 0.5 point if you lost your balance.
- This is your SRT score.
(As an example: if you use a hand on the floor to sit down, and then the side of your leg and forearm to get up, you subtract a total of 3 points and have an SRT score of 7.)
Discover magazine has a good graphic of a perfect score of 10 for the sitting-rising test seen below. And there is also a good YouTube video demonstrating the SRT.
Bottom Line:
- The sitting-rising test is an easy way to measure overall flexibility, strength and balance.
- In certain populations, the SRT can be predictive of mortality.
- Track changes in your SRT score as you progress on a weight-loss or fitness program.
6. Measuring Endurance
An easy way to measure and track your overall aerobic fitness and endurance is through a walking and/or jogging challenge. You can do this by using a set distance or a set time, and can do it outside or on a treadmill.
The key is to be consistent with what you do.
As an example: pick a distance that challenges you but is doable, such as 0.5 mile or 1 mile, and see how fast you can complete it. Document your speed and then repeat the same challenge every few weeks to see how you have improved.
As an alternative, you can also pick a set time to walk/jog and see how far you get. After the set time, record your distance and see how much farther you can go as you become more fit.
Cooper 12-Minute Test
The Cooper 12-Minute Test is a popular running fitness test developed by Dr. Kenneth Cooper in 1968 to test aerobic fitness and measure VO2 max for military personnel (how efficiently someone uses oxygen while exercising).
It is helpful because there are norm tables to see how you compare to others. The goal of this test is to run (or walk) as far as you can in 12 minutes.
Below are norm tables for the Cooper test arranged by age and sex. In addition to seeing how you compare to these norms, you can document the progress you make as you lose weight and become more fit.
How to do it:
- Decide on using a time or distance test to test your endurance. (For example: pick 12 minutes or 1 mile).
- Walk and/or jog for the set time or distance and record your results.
- Repeat the same test every few weeks and document your progress.
- Using the Cooper 12-Minute test allows you to compare yourself to others in this category.
Bottom Line:
- A short endurance test is an easy way to test your overall aerobic fitness and track your progress.
- The Cooper 12-Minute Test is an example of an established test that has published norms for different ages.
7. Cardiovascular Fitness: 3-Minute Step Test
The YMCA 3-Minute Bench Step Test is a good measure of cardiovascular fitness. It also uses heart rate recovery to see how well your heart recovers from a set amount of exercise.
The object is to step on and off a 12-inch step for 3 minutes. After the 3 minutes are over, sit down and measure your pulse after 1 minute of rest. This is your recovery pulse, which can be compared to other people your age in the chart below. And as you become fitter, this number should decrease.
Below are the YMCA age-adjusted standards for the step test.
How to do it:
- Equipment needed: 12-inch step (or close to it), a timer and a metronome (you can download a free one on your phone, such as the MetroTimer)
- Set the metronome to 96 beats per minute. This will be the pace you try to match stepping up and down the step.
- Stand facing your step.
- When you’re ready to begin, start the metronome and step on and off the step in rhythm with the beat.
- With your right and left leg, it should be: Up, Up, Down, Down, Up, Up, Down, Down
- Do this for three minutes. It’s ok if you need to rest during the test, just make sure you keep standing.
- As soon as you reach 3 minutes, stop and sit down on your step.
- Record your pulse after one minute. This is your recover score, which can be compared in the charts above and also tracked for improvement.
Bottom Line:
- The YMCA 3-Minute Bench Step Test is a quick and easy way to measure overall cardiovascular fitness through use of heart rate recovery.
8. Sit-Up Test
An easy way to measure muscular endurance and core strength is a sit-up test. In general, muscular endurance measures how many times your muscles can contract without tiring.
The Mayo Clinic published the table below with good age-adjusted goals for the sit-up test.
How to do it:
- Lie on your back with your knees bent at 90-degree angle and your feet flat on the floor.
- Cross your arms across your chest.
- Raise your head and shoulders off the floor and then return to the floor position.
- Count as many sit-ups as you can do in 1 minute while keeping good form.
- Use this number to compare to others in your age group and also track your progress.
Bottom Line:
- The 1 minute sit up test is a good way to measure your core strength and muscular endurance.
9. Flexibility: Sit & Reach
The sit & reach test is similar to the toe-touch test and a good way to measure your general flexibility. By seeing how far you can reach towards your toes while seated, you can measure the overall flexibility of your hips, lower back and the back of your legs.
How to do it:
- Please a yardstick or measuring tape on the floor.
- At the 15-inch mark, please a piece of tape.
- Sit on the floor with your legs extended in front of you, parallel to the measuring tape (The soles of your feet should be at the 15-inch mark, and the 0 should be towards your knees.)
- Place one hand on top of the other and slowly reach forward as far as you can go while you exhale.
- Hold the position for at least 1 second and record the furthest distance you reached.
- Repeat the test 2 more times and use the best of the three reaches as your score.
Below are good results for the sit-and-reach test that are published by the Mayo clinic.
Bottom line:
- This easy sit & reach test is a good way to measure the general flexibility of your hips, lower back and the backs of your legs.
10. Balance: The Stork Balance Stand Test
Balance tests measure the ability to stay upright and in control of your body movements either at rest (static) or in motion (dynamic). Balance generally decreases as we age, and this can contribute to an increased risk of falls, particularly in the elderly.
Topend Sports, a sport and science resource center, describes a good balance test called the Stork Balance Stand Test. This is an easy way to measure overall static balance. Specifically, it measures the ability to balance on the ball of one foot.
How to do it:
- You will need a flat surface, stopwatch and a pen and paper.
- On a flat surface, stand comfortably on both feet with your shoes off.
- Place your hands on your hips.
- Put your non-supporting foot flat against the inside of the knee of your supporting leg. (You can take a minute to practice this move)
- Then, raise the heel of the supporting leg to balance on the ball of the foot.
- Start the timer when you raise your heel off the floor.
- Stop the timer when any of the following occurs.
- Your hands come off your hips.
- The supporting foot swivels or moves in any direction.
- The non-supporting foot loses contact with the knee.
- The heel of the supporting foot touches the floor.
- Your total time is recorded in seconds and the best of 3 attempts.
- Scoring: the table below lists general ratings for this test.
Rating | Score (seconds) |
Excellent | > 50 |
Good | 40 – 50 |
Average | 25- 39 |
Fair | 10 – 24 |
Poor | < 10 |
Bottom Line:
- Balance is an important aspect of overall fitness.
- The Stork Balance Stand Test is a good measure of balance at rest (static balance).
- Use aerobic and balance exercises to improve your score on the Stork Balance Stand Test.