In India, the cricket score is followed with immense enthusiasm. Almost each one of us has walked up to someone, even a stranger perhaps, and asked, “What’s the score?”  Or maybe we have been at the receiving end of that question. If the Indian cricket team was doing well, we probably exchanged smiles and if it wasn't, we put on a reluctant frown. In India, the cricket score is followed with immense enthusiasm. But have you ever wondered about your own score – your fitness score? 

A fitness score helps keep track of your health and well being. These are a set of simple tools to evaluate and understand your fitness levels.  Your fitness depends on the ability to mobilize the body’s resources in response to physical demands of everyday life.  A mismatch between the body weight and energy spent results in obesity,  Hence, in order to sustain a healthy body, it is imperative to monitor fitness scores regularly.  

These scores help to classify your health as ‘good’ or ‘bad’. More importantly, they act as early warning indicators for future illnesses,

To understand the state of fitness of your body, all you need to do is know about the various fitness indicators. This is the first step even before getting to the harder tasks of setting a workout regimen and actually doing it. So, here is a list of standard measures that will help you rate the level of fitness for yourself. 

Body Mass Index-BMI

It is the ratio of your height to weight. It is used to judge whether you are within a healthy weight range for your height.

How do I calculate my BMI?

BMI is calculated by dividing your weight in kilograms by square of your height in meters. The normal range is from 18 to 25. For example: If your weight is 70.5kg and your height is 1.82 meters, first obtain square of your height - multiply your height by itself 1.82 x 1.82 = 3.3. Then, divide your weight by this figure 70.5 / 3.31 = 21.3.

Ideal Body Weight - IBW

To measure IBW, subtract your height in centimeters by 100.  For example: If your height is 163 centimeters, your ideal weight should be 163 – 100 = 63 kilograms

Body Fat

Measuring body fat is important to identify what percentage of your total weight is fat. Your body mass is comprised of four main things - bone, muscle, water and fat. 

Body fat is necessary for insulation and storage of essential minerals. However, excess of it adds strain on major organs. A consequence is that the heart is made to work harder to pump blood to all part of the body. On the other hand, if you do not have enough fat, that too can be unhealthy.

How do I calculate my Body Fat Percentage?

Body fat is measured using a body fat monitor or a skin fold test. It is also important to keep track muscle mass and Basal Metabolic Rate. Unlike a general scale reading, this will show whether your weight loss is caused by fat or just muscle.

Sit and Reach Test

One of the more common flexibility assessments is a “sit and reach test”. It is an exercise that measures the flexibility of the lower back and hamstring muscles. If you can touch your toes, you are considered to have average flexibility. . If you can reach 5cm beyond the toe, your flexibility is considered to be good. But if you are not able to touch the toes, your flexibility is poor. 

Hip-Waist Ratio

Circumference measurements can be considered to check for early indication of risk for illnesses such as diabetes. The WHR is the most common of these.

How do I calculate my Hip-Waist Ratio?

All you need are 2 simple measurements:

1) A waist circumference measurement from around the point of the naval.

2)    A circumference measurement at the widest point of the hips. 

The ideal ratio should be 0.85 - 0.90 for males and 0.75 - 0.80 for females.

At FitnessOne, we have compiled a comprehensive fitness score for our members / customers. This comprehensive fitness score clearly indicates the present state of lifestyle of an individual and required action plan. We always recommend a periodical assessment of individual’s fitness score. Below table is about Fitness Score and plan of action that is required to improve individual's fitness.

                  Fitness Score                                 Action Plan for Fitness
< 59 (Below Average)

Act on your fitness. Talk to a fitness expert. Embrac an active lifestyle immediately

60 -74 (Average)

Not alarming. But you still needs to improve your score. After you break the cycle of inactivity, sometime between 45 days and 150 days you will start to feel the pleasure of exercise, and your body will tell you, "This is good" That feeling will take you to next level in fitness

75 - 84 (Above Average)

Good. You are almost there. Now maintaining a good health should be your focus. Eat right and exercise regularly.

>85 (Good)

Excellent. Exercise regularly and be an ambassador to healthy lifestyle. Your daily routine should spread the message - Staying fit is the best health insurance.


Visit any of your nearest FitnessOne / Pink Fitness / Propel Store to find out your fitness score. If you are not happy with your score, don’t fret or frown. There is a reason to smile because you can take action starting today. Walk into one of our outlets today and walk out with assurance of a better tomorrow!