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What are the signs that a person is physically fit?

You can touch your toes. Your heart rate falls quickly after a workout. You don't have extra belly or thigh fat. Your body moves easily. You start sweating early in an activity. You can accomplish every day tasks. Your posture is perfect (or close to it). You play sports for fun. More items... •

insider.com - 9 Signs You're in Good Shape, Even If You Never Go to the Gym - Insider

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Being "in shape" comes down to a lot of factors that have nothing to do with your weight. Your flexibility, heart rate, and ability to accomplish every day tasks are just some of the things that should be taken into account when determining your fitness level. Knowing the signs can help you evaluate your health and warn you if there's something to address. It's easy to think your fitness level depends on how far you can run, how much weight you can lift, or how many early morning workout classes you go to. But those factors are kind of arbitrary when it comes to actually determining whether or not you're in shape. The truth is, there are other indicators that are even more important than the arguably less-than-functional achievements like the ability to bench-press your body weight, as physical therapist Dr. Jasmine Marcus said. Marcus told INSIDER that the ability to do things, "without needing to ask someone else to help you [is] a sign that you're functionally strong enough." Being functionally strong helps you make it through daily tasks without needing a ton of assistance. It's important not only for gauging your health and fitness levels, but also ensures that you can lug your own suitcase, carry groceries, and tend to your garden. "Our bodies are brilliant machines that are designed to move; if all of our muscles are flexible and strong, they're all fulfilling their intended roles and you operate like a finely-tuned machine," personal trainer and fitness coach Amanda Sterczyk told INSIDER by email. From functional fitness to flexibility to ease of movement and more, there are many signs that can give you an inside look into how fit you actually are.

You can touch your toes.

This simple act lengthens your muscles, prevents injury and keeps you pain-free. StockSnap/Pixabay Flexibility might not be something that you work on regularly during your workouts, but it's an important component when it comes to overall health and wellness. According to the Harvard Health Letter, stretches that promote flexibility help lengthen your muscles, prevent injury and keep you pain-free. You don't have to be able to twist yourself up like a pretzel to be considered flexible, though. "[I]f you can touch your toes, that means that you have pretty good flexibility," Franklin Antoian, a personal trainer and the founder of iBodyFit.com told INSIDER. Stand up, bend at your waist, and try to touch your toes. Just that simple movement can help you determine where you're starting from when it comes to flexibility, as well as if you maybe need to start stretching more regularly.

Your heart rate falls quickly after a workout.

Think about how your body reacts after you finish a workout. Are you out of breath for a while and noticeably tired after all that hard work? Or do you recover quickly?

"[B]y the end of the cool down, if you're in better shape, you should kind of be back to normal, and the people who maybe aren't as used to exercising or who aren't in as great shape will still be huffing and puffing and trying to catch their breath," Marcus said. Sure, if you rush through a high intensity workout and skip the cool down, then you might be struggling to breathe. But if you cool down properly and your heart rate returns to more of a resting rate, that's a pretty good indicator that you're in good shape.

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You don't have extra belly or thigh fat.

Excess fat is linked to health issues. jarmoluk/Pixabay

This is not meant to shame people's appearance, but there is a link between excess body fat and fitness level. "[T]hose are actually early signs of metabolic syndrome, which are obviously a concern," board-certified urologist Dr. Tracy Gapin told INSIDER. "Metabolic syndrome is high blood pressure, high blood sugar, high cholesterol and that truncal obesity, or that belly fat for men or that thigh fat for women." Not having that layer of fat on your stomach or thighs could be an indicator that your fitness level is maybe a bit better than expected, even if you aren't spending a ton of quality time with your treadmill.

Your body moves easily.

It's something small, but pain-free movement can make a huge difference in your overall quality of life. "We use our bodies as a unit, and we expect to be able to move every which way, without pain or having to worry about proper alignment," Sterczyk said. "If you can take on additional physically demanding [activities] at a moment's notice without negative bodily repercussions, that's a great sign of fitness and health." Being able to get up out of a chair with ease or go for a long hike without struggling or having to stop because you're in pain are all little indicators that you might be in better shape than you thought.

You start sweating early in an activity.

You might think sweating as soon as class starts means that you're out of shape, but it actually the opposite. "[P]eople who sweat more easily tend to be in better shape," Marcus said. "So, if you and a friend are walking together and you start sweating before she does, it could be a sign that your body is more used to exercise and recognizes it more quickly, and that that's why you're sweating sooner: not because you're in worse shape, but actually because you're in better shape." Research published in the Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology found that women athletes who had been training regularly broke out into a sweat sooner than those who didn't work out as frequently. If the women were overheated, those who sweat frequently were more likely to quickly start sweating to cool themselves down. If you find yourself sweating quickly after you start moving around, it's a good sign (even if it's sometimes a little bit embarrassing). Just don't forget to rehydrate.

You can accomplish every day tasks.

It might not seem like much, but if you can accomplish the things you need to do each day (and their more involved and complicated counterparts like laundry, driving, and more) independently, without needing help from friends and family, you might actually be more in shape than you thought, Sterczyk said. If you begin to need help completing some (or all) of your daily tasks, it could be a sign of injury or illness, which, of course, could be affected by or related to your fitness level. Staying active and moving slightly more could help keep you fitter, longer.

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Your posture is perfect (or close to it).

Like flexibility, good posture is imperative for keeping your body safe from injury whether you're exercising, at work, or just sitting on your couch. According to Harvard Healthbeat, good posture can also mean good balance, which, if you're an athlete, can seriously come in handy. It can also indicate that your core muscles and leg muscles are strong, which is a definite plus. All those times you were told to sit or stand up straight paid off.

You play sports for fun

You might not work out on a regular basis, but if you're able to keep up when you play sports with friends, you're probably better off than you thought. "Things like that take full body movements: running, jumping, and stuff like that, so it's a lot harder for you to do, it's a lot harder for your heart to handle all those big movements versus, say, just a bicep curl," Antoian said. You don't have to play sports seriously to reap the benefits. In fact, if you play even occasionally or in an intramural league, it could be a sign that you're actually in pretty good shape.

You refuse to sit all day

You know sitting all day is bad, but do you do it anyway? Stock Snap/Pizabay In case you haven't heard, sitting all day long is bad for your health. According to a study published in the Annals of Internal Medicine, the longer you sit, the greater your risk of dying from associated complications and diagnoses. Sitting for less than about 30 minutes at one time — and then getting up to stretch and move around — gives you the best outcomes and lowest risk of early death, as CNN reported. If you stand up and walk around the office or your house regularly, or if you work from a standing desk or at a job that requires standing and moving, you just might be better off — and in better shape — than you thought.

insider.com - 9 Signs You're in Good Shape, Even If You Never Go to the Gym - Insider

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