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Do this:

Choose a board that will hold you on it, turn it so that the narrow side comes up. Fasten it so that it is stable. The surface you should be standing on should be about three centimeters wide and at least 20 cm long. Stand on one leg on the board, ask a friend to take time and count how many "climbs" you do in 60 seconds. Stop the clock every time you have to take support and start it again when you regain balance. Your result is at least one ascent (the first you did) plus all that was required to regain balance in the minute.

Without board options: Stand on one leg in the middle of the floor and close your eyes. Also, count this number of strokes in one minute.

Here's how:

Compare your results to what an average person of the same sex and age performs.

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Do this:

Lie on the floor with knees bent at 90 degrees. A buddy can hold your feet to the floor, then do situps as follows.

Lightweight: Place your hands in the middle of your thighs and raise your upper body so high that your fingertips reach the kneecap. Do five such sit-ups. If you manage to do so, you continue with the mediocre ones.

Medium Difficulty: Cross the arms to the chest with the elbows facing forward and then raise the upper body so that the elbows rub the middle of the thigh length. Do five such sit-ups. If you can do it, it's time for the hard ones.

Difficult: Hold your hands around your neck with your elbows facing forward and raise your upper body so that the elbows rub your thigh. Do five such sit-ups. Then continue with as many as you can and count them all.

Here's how:

Compare your results to what an average person of the same sex and age performs.

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Do this:

Tape a plain ruler to the floor. Thread a tape measure under it and secure it at waist height in for example a string or sash that is tightened around the waist. Stand directly in front of the taped ruler with shoulder width between the feet. Ask a friend to stretch the tape measure and then read to one of the edges of the ruler with a half centimeter accuracy. Then jump as high as you can straight up into the air and land in the same place. You get to swing with your arms. Ask your friend to read the tape measure again after the jump. The difference between the first and second readings shows how high you could jump.

Here's how:

Compare your results to what an average person of the same sex and age performs.

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Sit-and-reach

Do this:

Sit on the floor with your back against a wall, without shoes on your feet. Place a box or similar on the soles of the feet, and place a measuring stick with the value 50 cm as the zero point on your soles of the feet and the value 0 cm closest to you. Stretch your arms out in front of your body, place one hand on top of the other so that your middle fingers are right on top of each other. Stretch slowly forward, with straight legs, as far as you can reach. Aim for your toe tips. When you can no longer reach, stay there for 3 seconds and read the distance from your soles to measure. A reading of 50 cm means that you have just reached the soles of your feet. Less than 50 cm means you didn't reach your foot soles, and higher than 50 cm means you reached your foot soles.

Here's how:

Compare your results to what an average person of the same sex and age performs.

Shoulder flexibility

Do this:

To test the mobility of the right shoulder / shoulder, lift the right arm straight up over the head. Bend your right elbow, and let your right palm rest on your neck / right shoulder with your fingers pointing down toward the floor. Take your left hand and bend it behind your back (with your palm facing outwards), and try to get your right and left hand to meet behind your back. When you can no longer reach, ask a friend to measure how far it is between your fingers. 0 cm means that you are just reaching. If it is missing a bit, it is counted as minus the number of cm lost, and vice versa. Change arm and do the same for the left shoulder / shoulder.

Here's how:

Good mobility: 0 cm or overlapping of the fingers

Approved mobility: -0.1 to -5 cm

Poor mobility: more than 5 cm between fingers

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Do this:

Measure the number of steps, time in motion and time in sitting (or standing) using your phone or motion meter on the wrist. There are many apps for the phones, most for free.

Here's how:

Below 5000 steps per day: you probably have some physical activity and a lot of sedentary sitting in your everyday life.
5000-7500 steps per day: you have a more active lifestyle, but do not meet the recommendations.
Over 7500 steps per day: you reach the recommendations and have an active lifestyle
12,000-15,000 steps per day: you move fully enough

Over 15,000 steps: more activity does not have to mean additional health benefits.