Feeling Exhausted after Exercise
Quickly getting exhausted and breathing heavily after a short walk or climbing up a flight of stairs can mean you are out of shape. You have a harder time performing physical exercise compared to someone of the same age who gets regular exercise. Your doctor can help determine whether you are out of shape by submitting you to a cardiovascular test, where you walk on a treadmill or ride a stationary bike. This test helps determine your physical fitness level by monitoring your heart rate during rest, exertion and recovery.
Large Waist Circumference
Men with a waist circumference greater than 40 inches and women with a waist circumference greater than 35 inches have an excess of abdominal fat and are considered out of shape. To measure yourself, place a tape measure around your waist, right above your hip bones, over your belly button. Record the inches. Avoid holding your breath as you measure your waist, and don't pull the tape measure too tight. Your waist circumference is a lot more telling than your BMI, but it still has some obvious value in determining overweight and obesity.
High Body Mass Index
Your Body Mass Index is a number that will help you determine whether you are out of shape. To calculate your BMI, take your weight in pounds and divide it by your height in inches squared. Multiply your result by 703. If the number you get, is lower than 18.5, you are underweight; a number between 18.5 and 24.9 is considered normal; a BMI between 25 and 29.9 is overweight, and a BMI of 30 and higher is obese. If you are a bodybuilder and have a muscular body, your BMI will be high. This does not mean you are out of shape. BMI can be used in addition to waist circumference to get a better assessment of your shape.
Sleep apnea is a sleep disorder characterized by breathing difficulty while sleeping. The disorder can be an indication that you are out of shape, because it is common in overweight and obese people. If not treated, the condition can lead to other health complications, such as high blood pressure, diabetes and heart failure. A healthy lifestyle, diet and weight loss can improve sleep apnea.