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Your Personal Health & Fitness Review

Discovery | Safety Check | Movement Baseline | Performance

Discovery & Safety Check

Waist (CM)

Height (CM)

Weight (KG)

"Are you currently seeing a physiotherapist or chiropractor for any pain?"

Select any areas where you currently experience pain:

Have you had a fall in the last 12 months?

Your Lifestyle & Goals

Movement Baseline

Can you climb a flight of stairs without stopping?

Goal: Stand on one foot for at least 10s per side.

0s
0s

How many pillows do you use for neck comfort?

Holding a steady push-up position.

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Dominant hand squeeze test. Strong predictor of overall health.

Stage 3: Physical Performance

How We Do the Tests

Step-by-step instructions for professional indoor assessments.

Health Vitals

  1. Pulse (RHR): Sit quietly for 5 minutes. Place two fingers on your wrist. Count every beat for 60 seconds.
  2. Blood Pressure (BP): Use an automated cuff on your left arm. Keep your arm at heart level. Normal reading is below 120/80.

Movement Baseline

  1. Balance Check: Stand barefoot with hands on hips. Lift one foot off the floor without touching your other leg. Hold for as long as possible. Goal is 10 seconds per side.
  2. Body Size: Measure your waist at its narrowest point. Compare this to your height. A healthy ratio is 0.5 or lower.
  3. Flexibility: Count the number of pillows used during sleep. More than one pillow suggests neck stiffness or postural issues.
  4. Core Strength (Plank): Hold a push-up position with a straight line from head to heels. Tighten your stomach. Hold until your form breaks.

Adult Fitness (Indoor)

  1. Push-up Test: Lower your chest to the floor and push back up to full lockout. Perform as many correct repetitions as possible without stopping.
  2. Wall Sit: Lean your back flat against a wall. Lower into a sitting position with knees at a 90-degree angle. Keep your hands off your legs. Hold until failure.
  3. Power Jump: Stand behind a line. Jump forward as far as you can, landing on both feet. Measure the distance to your closest heel.
  4. Stretch Test: Sit on the floor with legs straight. Reach forward over a ruler as far as possible without bending your knees. Record the distance reached in CM.

Senior Fitness (Indoor)

  1. Get Up & Go (TUG): Start seated in a chair. On "Go", stand up, walk to a marker 3m (10ft) away, turn around, return to the chair, and sit back down. Record the time in seconds.
  2. Arm Curl Test: Use the dominant arm. Sit in a chair. Perform as many full-range biceps curls as possible in 30 seconds using a light weight (♂ 4kg / ♀ 2.5kg).
  3. Chair Stand Test: Sit in the middle of a chair with arms crossed over your chest. Stand up fully and sit back down as many times as possible in 30 seconds.
  4. 2-Min Step Test: March in place for 2 minutes. Lift your knees to a height midway between your patella and iliac crest. Count every time the right knee reaches the target height.

Our Progress Review System

Every 4 weeks we review your training to keep it perfect for you.

Checking for Tiredness

If you get stronger but feel very tired, we reduce the workload.

Checking for Progress

If you have high energy but flat scores, we increase intensity.