To develop overall health

YOUR TEST

Sitting cross-legged on the floor, try to stand up using your feet only – no kneeling or using your hands.

YOUR RESULTS

If you can’t manage it – or if it’s very difficult – that’s a red flag. A study involving more than 2,000 subjects found that people who can stand from the floor using just their feet tend to live longer, healthier lives.

YOUR MISSION

Cardiovascular fitness is just one measure of health: muscular strength and flexibility matter, too. ‘They lower our heart rate and blood pressure, allow us to perform our daily activities and reduce the risk of developing running injuries that can occur from the repetitive movement,’ says coach Jenny Hadfield. Each week, dedicate at least 15 minutes after two easy runs to strength and flexibility work. It should include foam-rolling, static and dynamic stretches, and strength moves such as planks, lunges and squats. Making this routine a habit won’t just make the stand-up test feel easier: having stronger muscles and a better range of motion can reduce everyday aches and pains and ‘make you feel confident in your skin’, says Hadfield.