Officials at the American College of Sports Medicine (ACSM) and the Centers for Disease Control recommend that every adult should accumulate at least thirty minutes of moderate-intensity physical activity on most, if not all, days of the week. Thirty minutes of moderate activity over the course of a day is an excellent baseline. To lose weight the ACSM guidelines recommend at least thirty minutes of aerobic activity a day, five days a week. Warm up for five to ten minutes before exercising and cool down by gradually decreasing your intensity and then stretching for five to ten minutes. (Always stretch your muscles before and after you exercise.) You should also fit in a twenty-minute stretching session at least twice a week, if not daily.

You can use this series of simple tests assembled on the following pages to do your own fitness evaluation at home. Almost no special equipment is required, so you can do them without a gym or trainer. Your results will show you where you stand compared to other women in your age group. Here's what you'll need: comfortable clothes, sneakers or walking shoes that provide good support, a watch with a second hand, a yardstick, adhesive tape, a measuring tape, a calculator—and a sense of humor.

1. measure Your Aerobic Condition The one-mile walk test measures your aerobic capacity or cardio-respiratory fitness—your ability to be active without getting winded. You can do it at a measured track (try your local high school) or mark out one mile on a flat, quiet road with your car’s odometer. Warm up by walking around for a few minutes and then stretch your legs. At the beginning of the mile, note the exact time and start walking briskly. Complete the mile as quickly as you can, at a steady pace—walking, not jogging—and record the time it took.

The One-Mile Walk Test (results in minutes and seconds*) Fitness Level, Above Average, Average, Below Average, Low 20s, Less than 14:07, 14:07-15:06, 15:07-16:30, Greater than 16:30 30s, Less than 16:30, 14:37-15:36, 15:37-17:00, Greater than 17:30 40s, Less than 15:07, 15:07-16:06, 16:07-17:30, Greater than 17:30 50s, Less than 15:37, 15:37-17:00, 17:01-18:06, Greater than 18:06

*Data for ages 40s and 50s by James M. Rippe, M.D. from Fit Over Forty (William Morrow, 1996) and used with permission; data for 20s and 30s extrapolated by Dr. Rippe.

Caution: If you’ve been leading a couch-potato existence or have high blood pressure or any other health problems, consult a physician before taking the tests or starting any fitness regimen.

2. Find Out Your Body Composition Body-fat testing can be done in many ways. The at-home method is to calculate your Body Mass Index (BMI): Multiply your weight (in pounds) by 705; divide the result by your height (in inches); then divide this once again by your height.

According to the latest guidelines, a healthy BMI is between 18.5 and 24.9. The range is wide because there are vast differences between individuals’ bone and muscle masses. Women tend to have less muscle and bone than men, so a healthy weight for a woman will usually fall at the lower end of the range. A BMI of between 25 and 29.9 is considered overweight. If your BMI is 30 or higher, you are considered obese.

Where you carry your weight matters, according to the National Institutes of Health (NIH). Those with weight at the waist (women with waist sizes of 35 inches or more and men with waists that are 40 inches or greater), instead of around the hips and thighs, are at higher risk for health problems. For more information and tools check out the NIH Web site, including a BMI calculator and menu-planning tools at www.nhlbi.nih.gov.

Those with weight at the waist instead of around the hips and thighs, are at higher risk for health problems.

3. Measure Your Muscle Flexibility The sit-reach test, which measures the flexibility of your lower back, hip joints, and hamstring muscles is one good indicator of your body’s overall flexibility. Secure a yardstick to the floor by placing a 12-inch length of tape across it at the ruler’s 15-inch mark. Sit on the floor or mat with the yardstick between your legs. With your legs extended, place one heel on each end of the tape. Hold your arms out in front of you and put one hand on top of the other so your middle fingers are aligned. Then gently lean forward and reach along the yardstick as far as possible without straining (bouncing or overreaching could cause injury). Keep your abdominals firm and hold the deepest stretch you can for two seconds. Note the distance. Relax. Shake your legs out, then repeat twice. Match your best score against the chart.

The sit-reach test (in inches) Fitness Level, Above Average, Average, Below Average, Low 26-35, Greater than 20, 19, 16-18, Less than 15 36-45, Greater than 19, 17-18, 15-16, Less than 14 46-55, Greater than 18, 16-17, 14-15, Less than 13 56-65, Greater than 17, 15-16, 13-14, Less than 12 Source: ACSM's Guidelines for Exercise Testing and Prescription, 6th edition, 2000

4. Measure Your Muscle Strength The push-up test evaluates upper-body strength. Position yourself on a mat or rug on all fours. Then, walk your hands forward so that your weight is supported on your hands and the upper part of your knees. Your hands should be directly under your shoulders with your elbows slightly bent and your fingers spread and facing forward. Lower your torso, keeping your back straight, until your chest is just above the floor. Then press back up to the starting position. Do as many push-ups as you can with good form and without pausing.

The Push-Up Test (number completed) Fitness Level, Above Average, Average, Below Average, Low 20s, Greater than 22, 16-21, 11 to 15, Less than 10 30s, Greater than 21, 14-20, 10-13, Less than 9 40s, Greater than 18, 12-17, 7-11, Less than 6 50s, Greater than 13, 9-12, 2-5, Less than 2 Source: ACSM's Guidelines for Exercise Testing and Prescription, 6th edition, 2000

The Abs-Curl Test (Number completed in one minute) The abs-curl test measures abdominal strength and endurance. Lie on a mat or rug, legs together, with your knees bent, feet flat on the floor, arms extended by your sides, palms down. Keep your lower back firmly pressed against the mat and your chin tucked slightly. Exhale as you curl your upper body up until just your shoulders are lifted. Inhale as you lower them. Do as many curls as you can in one minute while keeping the movements controlled.

Fitness Level, High, Average, Low 20s, Greater than 45, 25 to 45, Less than 25 30s, Greater than 40, 20 to 40, Less than 20 40s, Greater than 35, 18 to 35, Less than 18 50s, Greater than 30, 12 to 30, Less than 12 Source: The American College of Sports Medicine.

The Wall-Sit Test (Time in seconds) The wall-sit test evaluates lower-body strength. (If you have knee problems, skip this test.) With your back pressed firmly against a wall, bend your knees and slide your torso down the wall until your thighs are parallel to the floor—as if you were seated in a chair—ankles directly below your knees. Start timing yourself as soon as you get into position. Breathe slowly and deeply as you hold this position as long as you can.

Fitness Level, High, Average, Low Under 25, Greater than 100, 90 to 100, Less than 90 25-45, Greater than 90, 75 to 90, Less than 75 Over 45, Greater than 70, 60 to 70, Less than 60 Source: The Sports Doctor’s Fitness Book for Women by John L. Marshall, M.D. with Heather Barbash (Delacorte Press, 1981).