What is fitness?

Gee...No one's ever asked THAT question, have they?

Everyone has a different definition of "fitness", but they're all relative. Some people consider athletes, models and bodybuilders "fit" because they generally sport lower bodyfat levels.
Others consider them "unhealthy" because of the extreme training regimens, wear and tear of their chosen field and in some cases, drug use.

Side note: I could give a tinker's damn if someone uses steroids or other performance enhancers. To each their own, I say.

Other people might say the mere ability to get their groceries, mow their lawns and play with their kids without dying in a heap is "fit."

I'd like to think there's a happy medium somewhere.

Having just recently turned 42, I'd have to say I lean more towards the latter definition, but only a slight lean.
What I mean is that I don't have the time, interest or motivation to hoist mega-heavy weights anymore or to pursue obscene levels of conditioning.
Some people do and that's great. I applaud them and their dedication. If you have the passion for a big deadlift or bench, go for it! Want to run a marathon? By all means do it!

So where does that leave the average idiot like me?

 My personal feeling, and I am sure a lot would disagree with me, is that your average guy  should be able to lift a couple hundred pounds off the floor, put a 100lbs. overhead, walk fairly briskly for a mile or two without aching and gasping for air and probably do some pullups with just bodyweight.
How many? I don't know. Considering most people can't even do one, I'd say 10 would be a good place to start.
On top of that I'd probably throw in be able to carry and move 40-50lbs. in front of them and/or from the shoulder with little effort.

A bit vague, I know. That's just off the top of my head.

The point is that a lot of "average" guys could be in better shape than they are. Myself included.

Full disclosure - I'm currently in the process of getting back in shape after a wrist injury that tied me up for three months and more recently, a bout of diverticulitis that I am still recovering from.

But even if you're starting from ground zero, that's cool. Good time to lay a nice foundation.

The "nice foundation" plan:

2-3 times per week.

- Walk for 20-30 minutes at a brisk pace.

- 3-5 sets of push-ups
   Sets and reps dependent on current condition. (e.g. if you can only do 10 pushups to start, do 3-4 sets and add one rep to each set every/every other week)

- 10 - 20 minutes shadow boxing

- 2 to 3 sets of deep knee bends or wall-sits for 10-15 minutes (do "sets" of wall sits for time in the 10-15 minute bracket)

The above is just a rough template/suggestions. Even doing a bit of the above would be a nice start over "nothing."
You can always add or remove what works or what doesn't.

I'm no guru, and I probably have more questions than answers, but maybe something I suggest here will help someone out and if it does, that's all one can ask.

Cheers.

Kevin