Let's talk about fitness, but not in the traditional sense of lifting weights or running marathons. Today, we're diving into a different kind of fitness assessment, one that focuses on functional movements and everyday abilities. Personally, I find this approach incredibly fascinating because it highlights the importance of mobility, balance, and flexibility, which are often overlooked in conventional gym routines.
Fitness coach Vanja Moves, in a recent Instagram post, shared five simple tests that can give us a glimpse into our physical fitness levels. These tests are not just about strength or speed; they assess our ability to perform basic, yet essential, movements with ease and control.
The Five Tests
1. Deep Squat Hold
The first test is a deep squat hold, which might seem simple, but it reveals a lot about our lower body mobility and strength. Vanja suggests keeping your feet hip-width apart, heels flat on the floor, and holding this position for a minute without support. If you find your heels lifting or need support, it's a sign that your lower body needs some attention.
What makes this test interesting is that it requires mobility through multiple joints - ankles, knees, and hips - and also tests our lower body strength and stability.
2. Dead Hang
Next up is the dead hang, which focuses on grip strength and upper body endurance. Hanging from a bar for 30 seconds might sound easy, but it's a great indicator of our shoulder control and grip strength. If you struggle with this, it could be a sign of weakness in these areas, especially if you have existing shoulder or upper body injuries.
3. Floor Get-Up
The floor get-up is a functional movement that tests our ability to get up from the floor without assistance. This movement combines balance, lower body strength, coordination, and mobility. Research even suggests that the ability to perform a similar sitting-rising movement is linked to longevity, which is a fascinating insight.
4. Forward Fold
The forward fold is all about flexibility, particularly through the posterior chain - the muscles along the back of our body, like the hamstrings. If you can't touch the floor with straight legs, it doesn't necessarily mean there's an issue; flexibility varies between individuals and should be developed gradually.
5. Single-Leg Balance
The final test is a single-leg balance, which challenges our proprioception and ankle stability. Closing our eyes during this test significantly increases the difficulty, as it requires coordination between our muscles, joints, and nervous system to maintain stability.
Beyond Conventional Fitness
These five movements offer a unique perspective on fitness, going beyond the typical gym exercises. They test a range of abilities, from mobility and grip strength to balance, flexibility, and coordination.
While these tests are informal and not a replacement for medical advice, they provide a simple way to assess our functional fitness. Age, training history, and individual mobility can all influence our performance, so it's important to view these tests as a starting point for improvement rather than a pass or fail scenario.
In my opinion, these tests are a great reminder that fitness is about more than just lifting heavy weights or running fast. It's about our ability to move freely, maintain balance, and stay flexible, which are essential for overall health and well-being. So, how many of these tests can you ace? It might be time to reassess our fitness routines and focus on these functional movements.
