1. How are your muscles? Do some push-ups. A 30-year old man should be able to 35 push-ups while a 30-year old woman should be able to do 45, while her knees are on the floor. For every decade after 30, the amount of push-ups decreases by 5 for each gender.
2. How is your flexibility? Sit on the floor with your legs straight in front of you, slightly apart. Extend your arms placing your one hand on top of your other hand, fingertips forward and reach for the space in between your feet. Women under the age of 46 should be able to reach at least two to four inches past your feet. Older women should be able to reach the soles of their feet. Men under the age of 46 should be able to reach the soles of their feet. Older men should aim to be within three to four inches of their soles.
3. What’s your heart rate? Begin by exercising for 18 minutes at 80 to 85 percent of your maximum heart rate – for men, 220 minus your age; for women, 208 minus .82 times your age. Then exercise all out for three minutes. Check your pulse. Rest for two minutes and then check it again. Your heart rate should have dropped by at least 66 beats. The faster it drops the more fit you are.