Most people assume that just because they are pulling in hours at the gym, they are on the road to full fitness. While that may be true for most people, true body mobility is another beast altogether.
Fitness expert Zoe Modgill took to Instagram to share a few movements that show whether or not you are ‘fit for life’.
“You might be active. 💁You might even be ‘working out.’ But can you actually move your body well? Can you push? Squat? Lunge? Hold your core? Control your shoulders? Keep going when your heart rate goes up? Because fitness is not just looking like you train. It is being able to perform the basics with strength, control, stamina and confidence,” she wrote in the post.
She then gave a list of exercises to test yourself with.
45 seconds of cardio
You can pick between jumprope, jumping jacks, running or jogging. Cardio improves heart health, boosts lung capacity, burns calories, and increases stamina. It helps manage weight, lowers stress, improves mood, and reduces the risk of diseases like hypertension, diabetes, and stroke. Regular cardio also enhances sleep quality, strengthens immunity, and supports better overall physical and mental well-being.
Push walk + push-ups 6 reps
Push-ups strengthen the chest, shoulders, arms, and core while improving endurance and posture. They enhance functional fitness, support joint stability, and boost overall upper-body strength.
Bodyweight squats 15 reps
Squats strengthen the legs, glutes, and core while improving balance, flexibility, and posture. They enhance lower-body power, support joint health, and increase mobility for daily activities.
Front + reverse lunges 10 reps
Lunges strengthen the legs, glutes, hips, and core while improving balance, coordination, and flexibility. They help correct muscle imbalances by training each leg independently. Regular lunges enhance lower-body stability, support better posture, and increase functional strength for walking, running, climbing stairs, and other everyday movements.
Shoulder taps 16 reps
Shoulder taps are quick, informal recruitment conversations where managers approach potential candidates directly. They help identify talent fast, reduce hiring time, build stronger professional networks, encourage internal mobility, and often lead to better cultural fit since candidates are approached based on proven skills and reputation.
Zoe recommends ‘hollow hold’ for 20 seconds and repeating three rounds at least.
“And honestly, if the basics expose you. that is not something to ignore. That is your sign to get serious,” she said.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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