While the following movements should be basic and easy for an average healthy human, a 'modern' lifestyle and incorrect training/exercise may have drastically reduced your health and ability to move. Try this test at your own risk.
1. From standing, squat down until your backside is on the ground, roll back on to your spine and then roll forward generating just enough momentum to stand back up again. At no point during the entire movement are your hands allowed to touch the ground.
2. Hang from a bar, or tree branch, or some other solid anchor fixed overhead for at least 60 seconds without coming down and without your feet touching anything.
3. Get on your hands and knees and crawl continuously using a contralateral motion for 60 seconds without stopping to rest and without your knees touching the ground. Make as little sound as possible. You should be virtually silent.
4. From a push-up position, descend until your hips, chest, and chin are about 1-2 inches off the ground and hold it there for at least 30 seconds. Only your hands and feet should be touching the ground.
5. Stand on one leg with the other leg bent and squat down until the knee of the raised, bent leg lightly touches the ground (don't let the foot touch, only the knee), then stand back up. The heel of the working leg must stay on the ground at all times. Complete on both sides 5 times each.
6. Stand facing a wall with your feet planted about about 10 feet away from the wall. Throw a tennis ball using an overhand throw with your right hand against the wall and catch it with your left hand without letting the ball hit the ground and without moving your feet. Repeat on the opposite side (throw with left, catch with right). Remember, don't move the feet.
7. Bend over from standing and place both palms (not just fingers) flat on the floor in front of your feet without bending your knees even slightly, then stand back up.
8. Get up on to a sturdy object that is at least waist height or higher (e.g. kitchen counter) without either of your knees or your behind touching any part of the object. Your hands and/or feet can touch, but that's all.
How did you do?
This is not a fitness test. It's a basic test of movement capability, very basic strength, and longevity. There are many other examples that could be used as tests of your movement capability and longevity. If you can't do these things, there are some basics that you should take care of immediately. If any of these were difficult or impossible for you (with the exception of people who are in a wheelchair or have some other unusual physical disability), it's a sure sign that you have not been doing the right things to maintain your body for a long time. A Skillz Movement program, among many other benefits, gradually brings your body back to the point where you can manage these types of tasks relatively effortlessly. It takes time to move better. But the more time you let pass without addressing your weaknesses and imbalances, the worse it will get.
It's time to awaken yourself to movement. There's no sense in deforming yourself in a gym because it seems to be the norm. You need a movement practice. Why? Because your life right now, particularly if you live in Canada or the US, is set up in such a way that you do not move nearly enough, or in enough of the right ways. You must acknowledge the situation, change the mindset, and start doing the right things, consistently. Otherwise, you will eventually suffer, if you aren't already. The outcome either way is very predictable.
I'm not saying try this or that, it's fun, or it's 'another option'. A conscious movement approach is THE only option if longevity is important to you.
Good intentions are not enough. It takes the right action, performed with the right consciousness, to produce the necessary results.