Staying Fit
![The four Elements of Fitness - aerobic, balance, strength, flexibility four drawings of fitness exercise text moves standing on one leg for balance walking for aerobics squats for strength and reaching for toes from sitting position for flexibility](https://cdn.aarp.net/content/aarpe/en/home/health/healthy-living/info-2024/how-well-are-you-aging/_jcr_content/root/container_main/container_body_main/container_body1/container_body_cf/container_image/articlecontentfragment/cfimage.coreimg.50.932.jpeg/content/dam/aarp/health/healthy-living/2024/02/1140-four-elements-fitness.jpg)
If we had a pill that accomplished everything that physical activity does for overall health, we would prescribe it for everyone,” says Donald Hensrud, M.D., former medical director of the Mayo Clinic Healthy Living Program.
Overall fitness isn’t just about breaking a sweat; it’s about four specific areas — aerobic endurance, muscular strength, flexibility and balance, he says. “Where you currently stand with each can help you plan the smartest approach when it comes to creating your own personal fitness regimen.”
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These tests, and the scoring charts, are based on a series of assessments used by the Mayo Clinic to test the health and fitness of its clients.
To get the most accurate assessment:
- Take each test before you exercise (if you already have a routine).
- Don’t try them if your muscles are sore, stiff or tired.
- Warm up first by walking in place for 3 to 5 minutes.
- Wear loose clothing that doesn’t restrict movement, as well as comfortable, supportive sneakers.
NOTE: If you’re new to exercise, always check with a physician before starting a fitness program for the first time.
Aerobic fitness
Why it matters: “Aerobic [or cardiovascular] fitness is one of the best indicators of long-term health and overall mortality,” says Hensrud. “The higher your aerobic level, the more oxygen your heart and muscles are able to utilize to produce energy.” Walking pace is a great measure of fitness. A 2019 study of nearly 475,000 people in Mayo Clinic Proceedings found that those who walk more briskly have longer life expectancies.
Test yourself
![One mile walk test a car tracking off one mile and a man walking the distance afterwards](https://cdn.aarp.net/content/aarpe/en/home/health/healthy-living/info-2024/how-well-are-you-aging/_jcr_content/root/container_main/container_body_main/container_body1/container_body_cf/body_one_cf_one/par8/articlecontentfragme/cfimage.coreimg.50.932.png/content/dam/aarp/health/healthy-living/2024/02/1140-one-mile-walk.png)
1. The 1-mile walk
- Measure out 1 mile on a flat road using your car’s odometer, or find a standard quarter-mile track — four laps around the track equals 1 mile.
- Using the stopwatch function on your smartphone, start the clock and walk as quickly as you can. Don’t run or jog. Just keep up a steady pace, slowing down or speeding up as you like, but try to finish as rapidly as possible. Then stop the clock.
![One-mile walk test: score yourself
In your 50s
Excellent less than 13:24 for men or 14:42 for women
Good 13:24 to 14:24 for men or 14:42 to 15:36 for women
Average 14:25 to 15:12 for men or15 :37 to 17:00 for women
Fair 15:13 to 16:30 for men or 17:01 to 18:06 for women
Very Poor more than 16:30 for men or 18:06 for women
In your 60s
Excellent less than 14:06 for men or 15:06 for women
Good 14:06 to 15:12 for men or 5:06 to 16:18 for women
Average 15:13 to 16:18 for men or 16:19 to 17:30 for women
Fair 16:19 to 17:18 for men or 17:31 to 19:12 for women
Very Poor more than 17:18 for men or 19:12 for women One-mile walk test: score yourself
In your 50s
Excellent less than 13:24 for men or 14:42 for women
Good 13:24 to 14:24 for men or 14:42 to 15:36 for women
Average 14:25 to 15:12 for men or15 :37 to 17:00 for women
Fair 15:13 to 16:30 for men or 17:01 to 18:06 for women
Very Poor more than 16:30 for men or 18:06 for women
In your 60s
Excellent less than 14:06 for men or 15:06 for women
Good 14:06 to 15:12 for men or 5:06 to 16:18 for women
Average 15:13 to 16:18 for men or 16:19 to 17:30 for women
Fair 16:19 to 17:18 for men or 17:31 to 19:12 for women
Very Poor more than 17:18 for men or 19:12 for women](https://cdn.aarp.net/content/aarpe/en/home/health/healthy-living/info-2024/how-well-are-you-aging/_jcr_content/root/container_main/container_body_main/container_body1/container_body_cf/body_one_cf_one/par9/articlecontentfragme/cfimage.coreimg.50.932.png/content/dam/aarp/health/healthy-living/2024/02/1140x900-aerobic-1-mile-walk.png)
Improve your score
“Incorporate at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of high-intensity exercise into your week,” advises Hensrud.
Walking, running, cycling, stair-climbing, swimming, dancing and aerobics classes are just a few of the options that work. What counts is elevating your pulse to between 60 and 70 percent of your maximum heart rate (MHR) and keeping it there for the entire session.
Roughly, that means exercising hard enough that you can carry on a conversation, but with a little bit of difficulty. Alternatively, get yourself a heart-rate monitor. To find your MHR, just subtract your age from 220. For example, if you’re 60, your MHR would be 160 (220 minus 60). That means you would need to keep your pulse at between 96 and 112 beats per minute.
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