Before incorporating more physical activity into your routine, it may be useful to assess your current fitness level so that you have a base to start with. One of the easiest methods available to assess your fitness is taking a walk.

Find safe route, let’s say 800m-1000m such as a pavement or sports track, etc. No walk from one end to the other and then back to the starting point as briskly as you can and that too without stopping. However take care that you don’t get too breathless. Carry a stop-watch along and see how much time you actually use for the complete walk. Usually it shouldn’t be more than 20 minutes. But even if it is, then do not worry; you’ve just got your starting baseline.

Once you start exercising regularly, repeat this so called “walk test” to assess how you’re improving. Instead, consider it as a part of your weekly exercise schedule, building up your walking speed and timing it simultaneously. Whenever you complete the test in less than 15 minutes consider yourself fairly fit already. But that doesn’t mean that you get complacent.

There are many more tests but just start with walk test for now. Others will follow after some regular exercises.

Important: Fitness rapidly declines if you do not keep up at least a minimum level of activity. Exercising more but in limits, not only improves your fitness but also provide best health benefits at the same time. So as we always say, the golden rule for happy and healthier living is: Exercise, Exercise and Exercise.