Flexibility Test

1. "Sit and Reach Test"

Sit on the floor upright with your legs stretched out in front of you. This test is actually performed without shoes. You want to have 12 inches between your feet, and have a measuring tape in between your legs with the 15” mark in line with your heels. Now place your hands on top of one another, reach to see what number you can reach to! You get three trials to do this and your score is the highest of the three and remember to date it! That is your flexibility test. Here is the chart for Sit and Reach Norms:

Age 20-29 30-39 40-49 50-59 60+
Execellent >24 >23 >22 >21 >20
Good 22-23 21-22 20-21 19-20 18-19
Average 16-21 15-20 14-19 13-18 12-17
Fair 13-15 12-14 11-13 10-12 9-11
Poor <12 <11 <10 <9 <8

2. Skipping skill test

This will show your stamina level. Using a regular skipping rope, try to skip for five minutes (allowing for stops if you get tangled in the rope). How many minutes do you manage?

If you skip for 5 minutes Excellent
If you skip for 3-4 minutes Good
If you skip for 2 minutes Average
If you skip for 1 minute Below average
If you skip for less than a minute Poor

3. Walk a mile

Walk for a mile and time it. Try the walk and talk test - if you can walk and talk at the same time, it's likely that you're exercising within your limits.

If you walk & talk a mile in 15 Minutes Good
If you walk &talk a mile in 15-20 Minutes Average
If you walk & talk a mile in 20+minutes Poor

4. Thirty-second chair stand

Sit in a chair (with a seat height of approximately 40cm) with your feet flat on floor. Cross arms over chest. Count the number of times you can come to a full stand in 30 seconds. This indicates lower body strength.

Women / Men
Gender Good Average Poor
Women 17” 12”-17” >12”
Men 19” 13”-19” >13”

Note :- The above are indicators for 40- to 50-year-olds. For those aged 20-40, add three to each score. For those aged 50-60, take three off each score, while for those aged 60-plus take five off.

Disclaimer: While every care has been taken to ensure the accuracy of this calculator, information contained in these health calculators are neither designed nor intended to serve as medical advice. You should not act in accordance to the content provided in them. Consult with your personal physician if you have any concerns.
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