If there was a drug that achieved all the benefits that physical activity has on overall health, we would prescribe it to everyone,” said Donald Hensrud, former medical director of Mayo Clinic’s Healthy Living Program. says the doctor.
Overall fitness is about more than just breaking a sweat. He says it’s about four specific areas: aerobic endurance, strength, flexibility and balance. “When creating your own fitness plan, each person’s current position will help them plan the wisest approach.”
These tests and scoring charts are based on a series of assessments that Mayo Clinic uses to test the health and fitness of our clients.
For the most accurate rating:
- Take each test before exercising (if you already have an exercise habit).
- Do not try if your muscles are sore, stiff, or tired.
- First, warm up by walking on the spot for 3-5 minutes.
- Wear loose-fitting clothing that doesn’t restrict movement and comfortable, supportive sneakers.
Note: If you are new to exercise, always consult your doctor before starting a fitness program for the first time.
aerobic fitness
Why it’s important: “Aerobic” [or cardiovascular] Fitness is one of the best indicators of long-term health and overall mortality,” says Hensrud. “The higher your aerobic level, the more oxygen is available for your heart and muscles to produce energy.” Walking pace is a great measure of fitness. 2019 survey of nearly 475,000 people Mayo Clinic Minutes It turns out that people who walk more actively have a longer life expectancy.
try yourself
1. 1 mile walk
- Use your car’s odometer to measure one mile on a flat road, or find a standard 400-mile track. Four laps around the track equals one mile.
- Start your clock using your smartphone’s stopwatch function and walk as fast as you can. Do not run or jog. Maintain a steady pace, slowing down or speeding up as needed. However, try to finish as soon as possible. Then stop the clock.
improve your score
“Include at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week,” advises Hensrud.
Walking, running, cycling, stair climbing, swimming, dancing, and aerobics classes are just a few effective options. The key is to get your pulse up to 60-70% of your maximum heart rate (MHR) and maintain it throughout the session.
Roughly speaking, this means exercising vigorously enough to be able to carry on a conversation, but with some difficulty. Alternatively, get a heart rate monitor. To find your MHR, simply subtract your age from 220. For example, if you are 60 years old, your MHR is 160 (220 – 60). This means you need to keep your pulse between 96 and 112 beats per minute.