Thanksgiving morning is race day for more people than any other day of the year. It’s the Super Bowl of local 5Ks! Since 2003, I’ve been lacing up my running shoes and hitting the starting line, tracking each race in a spreadsheet that logs my time, my place, and every step of progress.

For me, the annual Turkey Trot is more than just a race. It’s a tradition and a personal fitness check-in. Every year, it’s a chance to see how I measure up—not against others, but against myself. Sure, 2024 Joe has a few more miles (and years!) on him than 2003 Joe, but this Thanksgiving, I’m determined to push my limits and bring my old times down.

This practice of tracking progress isn’t limited to running. At Norton Physical Therapy and Performance, we emphasize the importance of having clear benchmarks to help our clients stay on track, whether they’re recovering from an injury or simply striving for a healthier, stronger lifestyle.

Why It’s Important to Measure Physical Health

Having objective measures of your fitness does more than show you how far you’ve come—it directly impacts your quality of life. Tracking specific metrics allows you to identify areas for improvement, reduce your risk of injury, and stay motivated by celebrating progress.

For example:

• Improved Mobility: Strength and flexibility tests make everyday movements like climbing stairs or carrying groceries easier and pain-free.

• Injury Prevention: Simple benchmarks, like holding a plank or balancing on one leg, can highlight weaknesses or imbalances that may lead to injuries if not addressed.

• Better Energy and Confidence: Seeing improvements, no matter how small, builds confidence and gives you the stamina to stay active and enjoy life.

These same principles guide the care we provide at our Washington, DC, clinic. Whether it’s a personalized rehabilitation program, strength training, or performance coaching, measurable progress is central to our approach.

5 Ways to Measure Physical Health

Here are five fitness benchmarks you can use to assess and track your physical health, from simple daily tasks to challenging athletic tests:

1. Walk for 30 Minutes

Can you walk for 30 minutes at a steady pace without needing to rest? This is a simple but effective way to measure endurance and cardiovascular health. You can measure the distance covered or your rate of perceived exertion. If you’re short on time you can turn this into a 6 minutes walk test, which has many normative values so you can compare yourself to other healthy adults.

2. Hold a Plank for 30 Seconds

Core stability is key to reducing injuries and maintaining good posture. If you can hold a plank or side plank for 30 seconds with proper form, you’ve got a solid foundation to build on.

3. Perform 10 Single-Leg Squats

Single-leg squats are a great way to assess balance, leg strength, and mobility. Aim for 10 controlled squats on each leg to the height of a standard chair (about 20 inches). If one side is weaker, focus on evening out the imbalance to avoid overuse injuries.

4. Run a 5K or Marathon

Running events are a popular way to measure endurance and mental grit. Whether you’re running your first 5K or training for a marathon, tracking your progress with times and distances can help you see how far you’ve come.

5. Complete the Baseline WOD

This quick, full-body workout is a great snapshot of your current fitness level. Complete the following for time:

• 500m Row (or 400m Run)

• 20 Air Squats

• 15 Push-Ups (modify to knee push-ups if needed)

• 10 Sit-Ups

• 5 Pull-Ups (scale to ring rows or use bands if needed)

Tracking your time on the Baseline WOD is an effective way to measure improvements in strength, endurance, and efficiency. It’s approachable for all fitness levels and can be scaled as needed.

By incorporating these benchmarks into your routine, you’ll gain valuable insights into your physical health while setting measurable goals. Whether it’s walking 30 minutes or shaving seconds off your Baseline WOD, every small victory adds up to a stronger, healthier you!

Strength Training: A Foundation for Longevity

Strength training amplifies the benefits of tracking fitness, reinforcing joints, building muscle, and improving bone density. It also supports functional fitness—the ability to perform everyday tasks with ease and resilience. Whether it’s mastering single-leg squats or progressing to a more challenging plank variation, these benchmarks help you build a body that can adapt to challenges and avoid injuries.

How Do You Measure Your Fitness?

For me, it’s been a spreadsheet tracking every Turkey Trot, half and full marathon I’ve run since 2003. For you, it might be something as simple as walking 30 minutes or as ambitious as running a marathon. Whatever your goals, having a measurable way to assess your fitness ensures you stay focused, motivated, and on the path to better health.

Curious about your current fitness level? At Norton Physical Therapy and Performance in Washington, DC, we specialize in helping people establish and achieve their fitness goals, whether through injury rehabilitation, strength training, or performance programs. Let us help you find your benchmarks and work toward measurable, lasting progress.

What’s your fitness metric? Let us know, and let’s keep pushing forward—together!