ANSWER: Overall fitness - being "in shape" - is about maintaining good health and being strong enough to handle a wide variety of activities. Having an attractive physique is the icing on the cake.
Here's a series of tests you can do at home that will determine how fit you are:
1. How much endurance do you have? Time how long it takes for you to walk one continuous mile. Go as fast as you can, without running. Give yourself one point if it took more than 20 minutes, two points for 15 to 20 minutes, and three points if you did it in under 15 minutes.
2. How strong are you? Count the number of push-ups you can do in a row, without stopping. For men, do standard push-ups, with your toes on the floor. Women can place their knees on the floor. Hold your body in a straight line; don't push your buttocks up in the air. Your hands should be placed slightly wider than shoulder width, hands pointing directly forward. You get one point for five push-ups, two points for 10 and three points for 15.
3. How flexible are you? Sit on the floor with your legs straight out in front of you, toes pointed toward the ceiling. Bend forward at the waist and stretch your arms forward, trying to reach past your feet. You've earned one point if you can reach your calves, two points if you can touch your toes, and three points if you can reach past them.
4. How much energy do you have? Spring up a one-story flight of stairs. Give yourself one point if you can barely catch your breath, two points if you're winded but able to talk, three points if you're able to tackle another flight easily.
5. What is your activity level? Total up how many minutes a day you spend getting your heart rate up to at least 60 percent of its maximum. Include not only exercise, but any activity in which your heart rate reaches 60 percent of its maximum. You get one point for less than 20 minutes, two points for up to 60 minutes and three points for more than an hour a day.
Here's how to score the test:
If your total is less than seven points, it's time you get up and start moving. Even moderate exercise reduces your risk of developing heart disease.
For seven to 12 points, you're definitely on your way. Focus on the areas where your scoring was the lowest. All five categories are important to lifelong fitness.
If you scored more than 12 points, congratulations! You're in great shape. Remember it takes commitment to stay that way and you must continue your exercise regime for the rest of your life.