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Quick Assessment of Your Activity and Fitness Level
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About This Article
Article Details
Published: Aug. 20, 2007
Updated: June 28, 2011
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Select the answer that most reflects your typical activity habits.
Once you've answered all the questions, your score will appear at the bottom of the page.
This self-assessment requires Javascript. You may have disabled Javascript in your browser. Turn it on to continue.
- How would you describe your daily activity?
Sitting most of the day
Light activity
On your feet 6-8 hours per day
Manual labor 6-8 hours per day - How many times a week do you participate in aerobic exercise?
(Aerobic exercise is described as 20 minutes or more of continuous activity that causes you to perspire. Examples: brisk walking, bicycling, swimming, jogging, and aerobics classes)
Never
1-2 times a week
3-4 times a week
5 or more times a week - How long is your average aerobic workout, not including warm-up or cool-down?
20 minutes or less
20-40 minutes
40-60 minutes
60 minutes or more - How would you rate the intensity of your workouts?
Very light
Light
Moderate
Heavy - How many days a week do you participate in strength training exercises?
(Strength training or resistance exercises can include the use of free weights, therabands, weight machines, or calisthenics such as push-ups and sit-ups).
Never
1-2 times a week
3-4 times a week
5 or more times a week - Please choose the following statement below that best describes you today:
I do not currently exercise and I have no plans to start exercising any time soon.
I do not currently exercise, but I have been thinking about being more active.
I am not as active as I would like to be, but I have been trying to be more active by trying to find more time to devote to increasing my activity level.
I have started an exercise program, but it still takes a lot of extra effort to make myself work out.
I have been exercising on a regular basis and I understand the benefits of increased activity.
Your assessment score will appear here once you've answered all of the questions.
Your Activity and Fitness Score is [unrated].
If your score is:
6 or less: Moving, moving, moving!
Get that body moving! Try to seek out opportunities to increase your daily activity level, by walking up stairs and instead of using the elevator, not taking the closest parking space, and taking your dog for a brisk walk.
6 - 10: Taking it to the next level!
It's time to focus on continuous activity. Try to add a daily 20 minute walk or swim to your schedule. If you're looking for a little extra motivation try recruiting a workout buddy.
10 - 15: Spicing it up!
You're working hard, but a little more variety may help you to continue to stick with it. You can spice up your activities by trying out a new aerobics class, using a new piece of equipment, or even enlisting the help of a personal trainer to add some variety to your activities.
15 or above: Sticking to it!
Trying to maintain this level of activity can be challenging. Try to incorporate both aerobic and strength training into your activity list. You can also include diverse classes like tai chi or yoga, which help to stimulate both the mind and the body.
