Unfortunately, it takes much longer to get into shape than it does to lose your fitness edge. There’s a difference between taking a break to let your muscles recover and letting your fitness level slide. Your fitness level doesn’t always correlate with the number you see on the scale, so that’s not always a good indicator of whether or not you’re in shape. The signs are slightly more illusive than that so it’s important to know what to look for. Take this quiz to find out whether you’re out of shape or not.

1. You feel winded after walking up a flight of stairs

2. You can’t remember the last time you did a full 30 minute workout 

3. It takes you an hour to do a workout that used to take 30 minutes

4. Speaking during exercise is nearly impossible 

5. You feel tired all the time, even when you’re not working out

6. Your muscles are sore for days following a 30 minute workout

7. It takes over 2 minutes for your heart rate to drop 66 beats below 80% of your max heart rate (220 minus your age)*

8. Your Body Mass Index is out of the healthy range**

9. You’re putting on weight, even though your diet hasn’t changed since you stopped working out

10. You have consistently chosen happy hour over the gym for the past 2 months

*To test: Bring your heart rate to 80% or more of your maximum heart rate. To figure out what that should be, take 220 and subtract your age. After you stop exercising, time how long it takes for your heart rate to drop 66 beats. If you are in shape, it should take less than 2 minutes.

**According to WebMD, a healthy BMI is between 18.5 and 24.9. The easiest way to determine your BMI is to plug your height and weight into a BMI chart.

If your answer was “True” for 6 or more of these questions, you might be out of shape. It’s time to gradually get yourself back in shape, starting with moderate exercise and a healthy diet.