How fit are you? 11 ways to easily test your strength, balance and mobility – and make them all better

How often do you take a considered look at your body? Not at how it appears, but at its strength, suppleness and physical capabilities. Even if you exercise regularly, it's possible you're overlooking something that needs attention and could become a serious issue down the line. It's equally possible that making a few simple adjustments could bring noticeable benefits to your life in the years to come, thanks to improvements in cardiovascular fitness or upper body strength.

Given this, we've put together a panel of specialists to compile a report on your overall physical health. Perform all the necessary checks – ideally, over several days rather than in a single session – and then identify areas that require simple improvements.

For full body mobility, the modified Cook squat is. The main difference between the modified Cook squat and the standard Cook squat is the positioning of your hands on a support bar for balance.
1. Hold onto a resistance band for support, if needed.
2. Stand with your feet shoulder-width apart, with your back straight.
3. Slowly lower your body, keeping your back straight, and ensuring your knee doesn't extend past your toes.
4. Hold the position at the bottom for a few seconds.
5. Slowly return to the starting position.

This is a comprehensive fitness assessment, providing a picture of your flexibility, strength and mobility all at once, says Evan Flock, coach at Sessions Personal Training. To do so, you need to stand with your feet shoulder-width apart, lean forward at the waist and carefully attempt to touch your toes while keeping your legs straight. Next, lower your hips as far as is comfortably possible, positioning your knees outside your elbows, keep your chest up and your feet flat. Finally, raise one of your arms over your head at a time, positioning your hand alongside your ear, and come up to full standing height while maintaining good posture.

This simple test can pinpoint various issues, Flock explains. “If you find it difficult to keep your heels flat, this can reveal tight calf muscles or reduced ankle flexibility. If you lean to one side, it could suggest stiffness in one hip compared with the other. And if you struggle to keep your chest up or have trouble lifting your arms over your head, it might indicate limitations in your thoracic spine or a shoulder issue. Such issues often arise from our increasingly couch-bound lifestyles – whether that's due to hours spent at a desk or simply not being as active as we should be.”

Engage in the pigeon stretch and bird dog exercises to enhance your hip mobility and core stability. Begin the pigeon by positioning yourself in a lunge with your right leg in front and your left leg extended behind. Tilt forward slightly, turning your right leg beneath you so your foot ends up to the left of your torso and your shin rests on the ground. Lean forward further while keeping your left leg fully extended behind you. Support your weight with your hands and forearms as required. Hold the position for 20 seconds, then transfer your stretches to the other side. To perform the bird dog, kneel on the floor with your hands under your shoulders and your knees directly below your hips. Stretch one leg behind you, in line with your body, while concurrently extending the opposite arm in front of you. Repeat this motion five or six times, alternating sides. “My clients have informed me that these straightforward stretches have alleviated their back pain, enabling them to enjoy time with their children or complete a full working day without discomfort,” says Flock. “Even though they may seem minor, they can have a significant impact.”

For improving bodily flexibility and movement of the upper regions of the body, the back scratcher is often employed, particularly by those confined to seated or upright positions for extended periods.

Maintaining good shoulder health requires a balance of strength, flexibility and correct posture. "Begin by doing exercises like the doorway stretch," advises Kumar. "Place your arms across an open doorway and step forward to smoothly stretch your chest and shoulders."

If you're able to get hold of a resistance band, pull-aparts are a valuable exercise for boosting your strength: hold one at chest level, and stretch your arms as far apart as you can, pause briefly at the end of the movement, then slowly release.

For upper-body building, the wall press-up is an exercise not to be overlooked.

Not every individual is able to perform a strict press-up, but this exercise can help build up to one – and it doesn’t require you to be on the floor to do so. "To assess your strength, stand at arm's length from a wall and place your hands against it at shoulder height," states Michael Betts, director at Train Fitness. "Now lower your arm until your nose is nearly touching the wall. Maintain good form and a straight body for as long as you can – a hold of over 30 seconds is excellent, while a time of less than 10 seconds suggests you need to work on it." This movement also provides a challenge to your shoulder stability and upper body endurance, both of which are vital for everyday tasks and preventing injuries.

Commence doing wall press-ups on a regular basis. Initiate with three lots of five, and incrementally add an extra rep or two as it becomes easier until you have achieved three sets of 15. Once you reach this stage, you'll be able to execute a full press-up on a lower surface – perhaps a table or a park bench – before moving on to floor-level exercises.

For equitable standing functionality: the standing cross-crunch.

According to a review of evidence from Public Health England, a healthy balance appears to be linked with an improved quality of life across all age groups, and it's never too late to take steps to improve it. To move beyond the traditional one-legged balance, follow this exercise from Claire Floquet, a well-being coach and ambassador for Active IQ. "Stand on your left leg, with your right foot raised about 10cm from the ground. Lift your left arm upwards and perform a 'crunch' by bending your right knee upwards and lowering your left elbow down close to your right knee area. Return to the starting position and complete 10 repetitions without allowing your right foot to touch the ground. Then, switch legs and repeat the exercise while standing on your right leg."

Do not cling to anything - if necessary, complete the movement with your finger lightly resting against a wall for balance assistance.

Developing your balance may not make sense to do all at once. Try tiny bits at a time. For instance, as you're waiting for the kettle to boil or brushing your teeth, stand on one leg - and if you lose your balance, putting one finger under a table for support should do the trick before adding a bit more challenge.

For maintaining spinal stability: the toe touch exercise.

It's especially crucial to have the flexibility to touch your toes for everyday activities, such as lifting heavy weights, playing with children, or recovering from a fall," notes Evan Flock. "Many people assume tight hamstrings are to blame, but the real issue can often be attributed to limited mobility in the spine and reduced stability in the abdominal core.

'There are three exercises you can try,' says Flock. 'It will be beneficial for you to retake the toe touch x-ray after each exercise to see which one gives the best improvement.'

First, start with the single-leg stretch, belonging to a group of stretches focusing on the hamstrings; stand up with one leg straight out in front of you and the other leg crossed over it, push your hips back as far as comfortably possible while trying to touch your toes with the straight leg. Hold the stretch before alternating to the other side.

For spinal flexibility, try the baby cobra stretch, which works by extending then flexing - lie on your front with your hands under your shoulders, and press your chest up by a few inches. Do 15 to 20 gentle repetitions, holding the top position for five to 10 seconds each time. You can make this easier by keeping your forearms on the ground.

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To finish, try the deadbug. Lie on your back with your arms stretched out straight above you. Bend your hips and knees to a 90-degree angle. Stabalise your core muscles, then slowly lower one arm behind your head and down towards the ground while simultaneously lifting the opposite knee and hip off the floor. Reverse the movement and repeat on the other side, repeating the exercise for about 60 seconds.

For overall core strength: The Plank

Your core, which encompasses not just your abdominal muscles but also all the other muscles that comprise your midsection – such as your obliques and the muscles in your lower back – is primarily utilised for providing support against external resistance, whether that arises from, say, a shopping bag you're carrying or standing up on a surfboard.

People fined that the plank is a brilliant test, claims fitness instructor Portia Page. 'It's also a good check on overall stability, as it involves the muscles that stabilise your shoulders, back and legs.' To get started, position your forearms on the ground with your elbows directly in line with your shoulders and your arms parallel to your body, with a shoulder-width gap between them. Make sure your entire body is in a straight line from head to heels, then hold for as long as you can – 30 seconds is acceptable, but two minutes is really ideal.

If you're finding plank exercises beyond you, begin by holding a press-up position against a wall or table, focusing on tensing your core and lower back muscles to maintain a stable position and stop your hips from sagging or elevating. Practice for a few sessions, and gradually increase the time as you become more confident.

For improving lower body mobility: the sit-to-stand movement.

It appears that being able to sit and stand without using your hands for support is linked to a longer and more active life span," notes Jarlo Ilano, a physiotherapist and co-founder of Gold Medal Bodies. "This isn't to say that sitting and standing will necessarily lead to an extended lifespan, but standing independently may reduce the risk of being bedridden or unable to care for oneself in old age. Exploring the various ways of standing and sitting without assistance can, in itself, be a stimulating physical challenge.

One of the easiest ways to develop this skill is by spending time in a kneeling lunge position, suggests Ilano. 'Get into a lunge stance with your back foot flat on the floor and the top of your calf resting on the ground, with the front foot positioned in front of you. Move your joints through their full range, loosening your ankle, knee and hip.' Do this whenever you can, and reassess your progress in a few weeks.

For developing lower body strength: the step pistol squat.

Squats are a useful measure of lower body strength, but this exercise also makes sure you're not overly reliant on one leg," explains Floquet. "If you notice a big difference in strength between your left and right sides, it could be a sign of a long-standing injury that has led to an imbalance in your muscles.

If you're struggling to do this from a higher seating position, consider improving your single-leg strength by practising lunges or split squats. To do so, take a large step forward, then lower your front knee until your back leg is almost touching the ground. Perform a few repetitions, rest, and repeat on the other side – this can be a good exercise to incorporate into your routine, aiming for once or twice a week.

For improving foot strength, let's do the toe lift exercise.
The toe lift exercise involves sticking a normal-sized book under your feet between your instep and toes.
How to perform the toe lift exercise:
1. Start by placing the book between your instep and toes.
2. Slowly slowly lift your toes towards the ceiling.
3. Now, slowly lower your toes back down to the initial position.
4. Do this as many times as you like, but try for 10-15 repetitions.
As you hold onto the book with your feet, this will help to isolate the muscles in your toes, giving you better overall foot strength.

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If you're finding this difficult, start by practising 'toe yoga' at home," advises McDowell. "This involves using the muscles in your toes to keep your body from slumping, with a movement you might find enjoyable – and you could notice a big improvement in just a couple of weeks.

For calf strength: Heel raises.
- Start by standing on the edge of a step or curb with your heels hanging off the edge.
- Slowly raise up onto your tiptoes by raising your heels.
- Hold for a moment, and then slowly lower your heels back down to the starting position.
- Do three sets of 12-15 repetitions.

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Amanda Grimm, a coach certified by Athletics UK, says: "Stand facing a wall and relax your arms, either holding your fingertips against the wall for balance or keeping them by your sides. Bend one knee, lift the other foot off the ground, and balance on one leg. Then, lift your heel off the ground, so you're balancing on your toes and the ball of your foot, tightening your thigh muscles as you straighten your knee. Hold for one second. Remember, you should be able to complete at least 25 repetitions if you're under 40 - and reduce that number by five for every two decades as you get older."

It's a good idea to perform single-leg heel raises every day," says Grimm. "They're beneficial for several muscle groups and are suitable for people of all ages, including youngsters and those who are recovering from an injury. Gradually build up by incorporating them into your daily routine - you can do sets while waiting for the kettle to boil or at a bus stop. Alternatively, you can substitute the wall with a chair and complete the exercises while watching television or listening to the radio.

For heart and circulatory well-being: The Rockport Walking Test

According to Holmer, Max is going to be high-intensity interval training, something that is completed at 85% to 95% of your maximum heart rate,” says Holmer. “This will generally involve doing high-intensity intervals lasting between one and four minutes.” As he points out, however, don’t overdo it – low and moderate-intensity exercise can still offer a lot of benefits.