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1.
How many days a week do you engage in opportunistic* physical
activity?
0 1 2 3 4 5 6 7
Give
yourself 1 point per day e.g. 7 days = 7 points
*opportunistic physical activity = any
activity, in bouts of less than 10 minutes, that is derived
from daily living, e.g. Parking your vehicle a 5min walk
from work, taking public transport & getting on/off a
stop later or earlier, taking the stairs instead of the lift
etc.
2.
How many days a week do you usually put together at least
30 minutes of moderate-intensity** physical activity?
0 1 2 3 4 5 6 7
Give
yourself 2 points per day e.g. 5 days = 10 points
**moderate intensity physical activity
= any activity, in bouts of 10 minutes or more, that slightly
but noticeably increases your heart rate & breathing,
e.g. brisk walking, mowing the lawn, digging in the garden,
or medium-paced swimming or cycling
3. How many days a week do you usually
put together at least 20 minutes of vigorous***
physical activity?
0 1 2 3 4 5 6 7
Give
yourself 3 points per day e.g. 3 days = 9 points
***vigorous physical activity = activity
that makes you “huff and puff”, e.g. sports such as football,
squash, netball and basketball and activities such as aerobics,
circuit training, speed walking, jogging, fast cycling or
brisk rowing
Add your points from questions 1, 2 & 3
to find out your total score
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