Monthly Progress Test
Take the tests from the Measuring Your Fitness Progress tip sheet, record your scores, and watch your progress. You can find the
Measuring Your Fitness Progress tip sheet and other helpful tip sheets in the “Resources” section at www.nia.nih.gov/Go4Life.
ENDURANCE
Pick a fixed course,
such as the distance from your
house to the corner, and see how
long it takes you to walk that far.
ACTIVITY TYPE
JAN FEB MAR APR MAY JUNE JULY AUG SEPT OCT NOV DEC
UPPER-BODY STRENGTH
Count
the number of arm curls you can
safely do in 2 minutes.
LOWER-BODY STRENGTH
Count
the number of chair stands you can
safely do in 2 minutes.
BALANCE
Time yourself as
you stand on one foot, without
support, for as long as possible.
Repeat with the other foot.
FLEXIBILITY
Note how far you
can reach toward your toes until
you feel a stretch.
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