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Physical Activity Quick Quiz

Please note that the Measure Up 4 Health Workplace Physical Activity Quick Quiz page is now archived as a reference and is not being kept up to date.

If you’re an adult, take this quick quiz to see how active you are. Just select the appropriate number following each of the questions, give yourself the relevant number of points, add your points up and then check below to see how you rate:
 

 

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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How did you go? If you scored

1-5
L Oh no! You are hardly moving - it’s time to get a lot more active. Even building some opportunistic physical activity into each day would benefit your health.

 

6-16
K Uh oh! You are moving, but you need to get a little more active. Try building in an extra 10min of moderate physical activity into your daily routine. Or if you can, why not try 10min of vigorous activity.

 

17+
J Woo hoo! You are quite the mover – it looks like you’re getting a healthy level of physical activity. Keep up your active, healthy lifestyle!
 

 

* Adapted from ‘Be Active Quick Quiz’, Queensland Health

 

 

 

 

 

 

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