What it looks at
- Aerobic activity, against the WHO target of 150–300 minutes a week
- Strength work — frequency, which muscle groups, and whether the load is going up
- Everyday movement: steps, active travel, stairs, walking after meals
- Sitting time, and how often long blocks of it get broken up
- Capacity and recovery — pain, rest days, sleep, and how you handle a hard week
A question from this assessment
In a normal week, how many minutes do you spend moving briskly enough to breathe harder?
Every question is answered on the same 1–10 scale. Questions where a high answer is unfavourable are reversed before scoring.
Who it is for
Anyone starting from zero and wanting a baseline, anyone whose activity has quietly dropped off, and anyone deciding where to put limited effort.
How the result is reported
Common questions
Is this a real fitness test?
No. Real testing measures things — VO₂ max, grip strength, timed movements. This is a self-report on habits and perceived capacity, which is useful for direction but not for numbers.
I have back pain. Should I still exercise?
Often yes, but get the pain assessed first rather than working around it. Persistent back pain has causes worth identifying, and the right kind of movement depends on which one it is.
Where should a complete beginner start?
Walking, daily, at a pace where you can still talk. It is the single most underrated intervention in this whole area and requires no equipment.
Scientific basis
The questions in this assessment are adapted from the domains these validated instruments and guidelines cover.
- WHO 2020 physical activity and sedentary behaviour guidelines
- US Physical Activity Guidelines for Americans
- IPAQ activity questionnaire
- Step-count and mortality meta-analysis
Sources
- Bull FC et al. WHO 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020PMID 33239350
- Piercy KL et al. The Physical Activity Guidelines for Americans. JAMA. 2018PMID 30418471
- Momma H et al. Muscle-strengthening activities and risk of mortality and major non-communicable disease. Br J Sports Med. 2022PMID 35228201
- Ekelund U et al. Accelerometer-measured activity, sedentary time and all-cause mortality. BMJ. 2019PMID 31434697
- Paluch AE et al. Daily steps and all-cause mortality: meta-analysis of 15 cohorts. Lancet Public Health. 2022PMID 35247352
- Craig CL et al. International Physical Activity Questionnaire: reliability and validity. Med Sci Sports Exerc. 2003PMID 12900694
This is an educational self-assessment, not a medical test. It cannot diagnose anything. Read the medical disclaimer before you start.