Live Younger Longer

Exercise cautions
Don’t attempt this test if you have a heart condition, lung disease
or other chronic illness, or you haven’t been routinely walking for
15 to 20 minutes several times a week. Talk to your doctor about
how to assess your current fitness level and how best to improve it.
Also, don’t perform this test on a treadmill because a treadmill will
skew your results.
Stop exercising and rest if you have:
Tightness, pressure or pain in your chest.
Pain in your arm, shoulder, neck or jaw.
Severe shortness of breath.
Lightheadedness, dizziness or confusion.
Stomach pain.
Nausea, vomiting or headache.
Extreme or unusual fatigue.
Tell your doctor or health care provider if you experience any of
these.

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Estimated fitness level based on 1.5-mile walk/run*
*Norms based on Cooper Clinic patients.
Source: 
Physical Fitness Assessments and Norms for Adults and Law Enforcement. 
The
Cooper Institute; 2013.

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Pushup test
A common way to assess muscular strength and endurance is to
see how many pushups you can do without losing good form. If you
haven’t been very active lately, do modified pushups on your
knees. If you’re generally fit and able to do classic full-body
pushups, do those.
Compare your results with the chart below. Even if you fall into one
of the lower categories, keep in mind that you can always improve
your fitness. Start with one pushup a day; no need to make it a
long, drawn-out procedure. Then just see how many you can do.

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Pushup test results
*Norms based on worksite wellness program participants at Texas Instruments.
Source: 
Physical Fitness Assessments and Norms for Adults and Law Enforcement.
The
Cooper Institute; 2013.