There are various ways to measure your fitness levels at home. Here are seven options:

Waist to height ratio. This is the waist circumference (measured at belly button) divided by height. Ideally this should be in the 0.4 to 0.49 range. A value 0.5 or over indicates increased health risks including diabetes and cardiovascular conditions.

Body Mass Index (BMI) - BMI or Body Mass Index is calculated as weight in kilograms divided by square of height in metres. BMI between 18.5 and 25 is Healthy

Heart Rate – Maximum heart rate (MHR) is defined as taking away your age from 220. For eg for someone who is 50 years old, it will be 170. When training, heart rate should be between 50% and 70% of MHR. The average resting heart rate is usually between 60 and 80 bpm, but athletes can have resting heart rates as low as 30 to 40 bpm. As your fitness level rises, your resting heart rate will come down. However this could take a few months of consistent exercise.

Flexibility - Measuring your flexibility is a good indicator of overall physical health. You can use a simple flexibility test such as the sit and reach test, where you sit on the floor with your legs straight out in front of you and reach forward as far as possible. Measure in cm or inches beyond the base of your foot (as positive measurement score) or you did not reach your toes, measure how far before the feet you were (a negative measurement score).

Strength - Measuring your strength is important for overall fitness. You can use basic exercises like push-ups, squats, and lunges to gauge your strength levels. Track the number of repetitions you can do in a set amount of time and try to improve over time.

Balance - Testing your balance can be an indicator of overall physical function and injury risk. You can use a simple balance test like standing on one foot with your eyes closed for as long as possible.

Stand-Sit-Stand Test – Testing the ability to start from a standing position to sitting down in a cross-legged seated position on the floor and then stand up without assistance. The sitting down and standing up phases of the exercise are scored separately. For each phase, start with a perfect score of 5. Subtract a point for each time a hand, forearm, knee, or side of your leg was used to brace, support, or push off.

Seven ways to measure fitness level at home

There are various ways to measure your fitness levels at home. Here are seven options: Wa

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