Exercise Quiz
Answer the question below to get an idea as to what level of
fitness you are currrently at.
1. How many times a week do you do some form of physical
activity, such as walking, gardening, housework, swimming etc.
a) Never
b) Once or twice a week
c) 3-4 times a week
d) 5 or more times a week
2. Think of a typical day and add up all the minutes you spend being active. Choose the answer that’s nearest your daily total.
a) Less than 10 minutes
b) 10-20 minutes
c) 20-30 minutes
d) 30 minutes or more
3. How do you feel physically, during and immediately after activity?
a) Don’t do any physical activity
b) Not out of breath or sweaty at all
c) Breathing easily, but slightly faster than normal
d) Breathing faster than normal and sweating, but can still talk quite easily
Mainly (a)’s You’re putting your health at risk by being inactive. Any activity is better than nothing, so aim to be more active in your daily life, if you can. Start slowly and gradually build up to being more active over a few weeks. You really will feel the benefits.
Mainly (b)’s You’re already doing some activity on some days of the week. Good for you! To gain health benefits you only need to build up on this. You can do your activity in 10-minute bursts, aiming to reach a total of 30 minutes, or ideally up to 60 minutes on most days of the week.
Mainly (c)’s You’re almost there! For health benefits and to help with weight control, aim to be active for at least 30 minutes on most days of the week, and remember that you should feel slightly warmer and slightly out of breath.
Mainly (d)’s Well done! If you feel slightly warmer and out of breath when being active, you’re already doing enough activity to gain health benefits. If you’re happy with your current level of fitness, keep at it! If you’re aiming to improve your fitness or have better control of your weight, aim to work a bit harder at your current activities. Aim for being active for up to 60 minutes a day if possible. Seek out the help of a personal trainer or fitness instructor at your local gym/leisure centre.
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