It's a very big ask in our culture expecting to stay healthy without keeping yourself fit.

There are any number of compelling reasons to keep yourself fit. For starters aerobic fitness is the foundation of good metabolic health. It's also a key driver in supporting good mental health.

Musculo-skeletal dysfunctions is driven by a lack of strength and flexibility.

Knowing how fit you are is critical to establishing how healthy you are.

There are three strength tets and three flexibility tests. The is only one aerobic test (20m run) but it's score out of ten is multiplied by 3.

Scoring

There are 8 items in the fitness test. The scores on the aerobic fitness (20m run) test are given extra weight by multiplying the result by 3.

The pass-mark on each item is 7/10. It is readily achievable by people of any age up to 80 if they have a regular and systemic aerobic fitness, strength and flexibility training program.

All items are scorted out of 10, except buttock fexibility which is divided into two parts, left buttock and right buttock, with a score out of 5 for each side.

FITNESS PROFILE - a good score is a high score

1.	Body composition How close are you to being your ideal weight? Scores based on the number of kilos of body fat over what you consider to be your ideal weight.  Current weight ...... Ideal weight ........  Percent body fat ....... %M 37 35 32 30 28 26 24 22 20 <18 %F 47 45 40 38 36 34 32 30 28 <26   1 2 3 4 5 6 7 8 9 10
2.	Leg strength - squats - to exhaustion How many squats can you do? ......... Your bottom must get down to the crease in the back of your knees. Use a heel raise if you need to. 3 cms is about the right height. <5 5 7 10 12 14 17 20 23 25 30 0 1 2 3 4 5 6 7 8 9 10
3.	Abdominal strength - sit-ups - to exhaustion How many situps can you do, feet held, arms crossed and holding your shoulders ........ <5 5 7 10 12 14 17 20 23 25 30 0 1 2 3 4 5 6 7 8 9 10
4.	Upper body strength - press-ups - to exhaustion Men on toes, women on front of thighs. ........ <5 5 7 10 12 14 17 20 23 25 30 0 1 2 3 4 5 6 7 8 9 10
5.	Hamstring flexibility - sit and reach In a sitting position, with feet outstretched in front of you, knees flat on the floor, see how far down past your toes you can reach with your fingers. Keep your knees straight. Can't touch Fingers     Palm     Wrist 0 4 5 6 7 8 9 10
6a	Buttock flexibility - ability to sit up straight with legs crossed and hands clasped behind your back. Score each side out of 5. Left leg under. Fall over completely  Almost Just  Good Excel 0 1 3 4 5
6b	Buttock flexibility Right leg under. Fall over completely  Almost Just  Good Excel 0 1 3 4 5
7.	Shoulder function - wall test Stand with your feet and back against the wall. Place your hands in the surrender position with elbows, forearms, wrists and fingers flat back on the wall - and forearms vertical. Score 10 if you can do this with ease. The further the (vertical) forearms are away from the wall the lower the score.   Distance (cms) from the wall when forearms are vertical. >15  15  13  11  9  7  5 3  2  1  0 0 1 2 3 4 5 6 7 8 9 10
8.	Aerobic fitness - 20m run. How many 20m laps can you complete in 5 minutes - walk, shuffle, jog or run.  M <20 20 22 24 26 28 30 34 36 38 40  F <20 20 22 24 26 28 30 32 34 36 38   0 1 2 3 4 5 6 7 8 9 10
	Multiply your answer by 3
	Total
	Aerobic Training Record - based on Fitbit zone points per week - a future possibility.  0   50 100   120   150   200   240 0 1 2 3 4 5 6 7 8 9 10

Tick the box.

Did you attain more than 70/100                   Yes  o    No o

Did you attain more than 7/10 on all items   Yes  o    No   o

YOUR FITNESS IS ASSESSED AS: -

Excellent if you scored over 90	o
Very good if you scored over 80	o
Very good if you scored over 80	o
Good if you scored over 70	o
Not bad 60 - 70	o
Not good 50 - 60	o
Poor 40 - 50	o
Dreadful 30 - 40	o

However, the good news is that at any score you can improve your level of fitness, providing you keep doing the things that fit and healthy people do to keep themselves fit and healthy.

For 80% of people, there's an 80% chance they can get back to 80% of 'good nick' in about 80 days - it they're diligent.

Keep in mind that very few people ever got fit and healthy in a surgery or a pharmacy. Very few people relieved their lower back pain by having someone rub their back.

Very few people ever got fit and healthy by someone do something to them; sooner or later they had to do something to themselves.

Preventive health! Bah humbug. You don't prevent health you encourage it, you do the things that make you fit and healthy.