You might be noticing it yourself, or your significant other has told you that you're out of shape. This is definitely not something anyone wants to hear from a loved one, or even see in their own reflection in the mirror. But if you're unsure whether or not you're out of shape, I've put together a checklist for you to check.

This list is a simple method to think about your physical fitness and diet and find areas where you may improve. Make sure you read this list with an open mind and are being honest with yourself. Take a look at these seven telltale indicators that you're out of shape.

Out of breath in a matter of seconds

Simply put, if you have to sprint across the street to beat traffic or break into a light jog to catch a bus and you're out of breath, you're probably out of shape.

I would strongly advise you to start a programme to get your body in better shape so that you can avoid feeling out of breath the next time you have to run. Everyone should be able to run a short distance without their lungs collapsing.

I'm Short of Air

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After Yard Work, I'm Tired and Sore

If you're exhausted and aching after doing yard labour, you're probably not in the best form.

Despite the fact that yard work is physically demanding, your body should be able to tolerate it without being too sore the next day. This is a good indication that you should attempt some at home or at the gym so you can spend more time in the garden.

After Yard Work, I'm Tired and Sore

Having a Hard Time Keeping Up With the Kids or Grandkids

Do your children or grandchildren enjoy playing outside with you? If it's difficult for you to keep up with them, you're probably not in as excellent of shape as you believed.

You should be able to go outside and play with the kids without being out of breath or exhausted. Start now so you can stay up with the youngsters the next time they want to play!

chasing after children

Putting On Muscle

Have you realised that you've gained some weight over the years? Putting on weight is a sure sign that you're out of shape. Take a step on a scale and record the result.

Not to worry, by reducing your portion sizes and eating healthier foods in combination with exercise, you will lose weight quickly.

putting on weight

Have you been unable to exercise for a long time?

We've all been in that situation before. Most people exercise regularly when they are younger, but as they get older, they begin to slow down. Life gets in the way as well, leaving you with less time to focus on your health.

If this describes you, you're probably out of shape, which is understandable given your lack of exercise. Get your favourite workout clothes out of the closet and get back into it!

a happy, healthy senior woman

Your Clothes Don't Fit Anymore

Nothing is more frustrating than trying on your favourite pants only to discover that they no longer fit. If you notice that your clothes are getting tighter and tighter, you're probably out of shape.

Don't go out and buy a new wardrobe just yet; instead, give yourself a chance to get back into shape and fit into your favourite ensembles.

apparel that is too tight

Your diet isn't as nutritious as it once was.

If you notice yourself eating more unhealthy foods or increasing your portion sizes, you're probably on your way to getting out of shape - assuming you aren't already out of shape.

It's fine to indulge every now and then; however, if you believe your diet needs to be improved, you should consult a dietician for advice and a meal plan.

unfit eating habits

Are you in poor physical condition?

If you recognise two or more of these indications in yourself, you're probably out of shape. The good news is that you can get back into shape and feel better about your health by putting in a little time and effort.

It all starts with identifying some of your weaknesses and devising a strategy to address them. If you're having trouble with your nutrition, seek the advice of a dietician. If you're unsure where to begin with fitness, I recommend consulting with a personal trainer.