if you can run 10km without too much of a fuss i'd say your cardio is satisfactory. if you can do 50 pushups in a single set i'd say your strength is satisfactory. if you can do 20 pull ups in a single set i'd say that's acceptable. if you can't do these things you need to improve... you need to be much stronger and fitter than the average person. we are a global minority and must greatly outperform everyone... this is about survival. go to bed earlier, never drink alcohol more than once a week, start having vegetable juice daily, omelettes everyday, salmon and rice everyday... stretch every night before bed slowly and thoroughly to combat injuries and fatigue. Limit coffees to 2 per day max.