Lifestyle check

1. 1. Which age group are you in?

   Background question — it does not affect your score.

   Under 4545–5455–64Over 65
2. 2. On a typical working day, how long do you spend sitting in total?

   Under 4 hours4–6 hours6–9 hoursMore than 9 hours
3. 3. How many times a week do you move for at least 20 minutes at a time (walking counts)?

   Four times or moreTwo or three timesOnceNot at all
4. 4. Do you do any strength work (bodyweight, resistance bands, weights)?

   At least twice a weekOnce a weekNow and thenNot at all
5. 5. On weeknights, how many hours do you sleep on average?

   7–8 hours6–7 hours5–6 hoursUnder 5 hours
6. 6. How often do you wake up feeling rested?

   Almost every morningAbout half the weekRarelyAlmost never
7. 7. How well can you switch off from work in the evening?

   Usually wellIt variesWith difficultyPractically never
8. 8. How is your energy on a typical afternoon?

   SteadyA little up and downOften flat by mid-afternoonExhausted
9. 9. How often do you eat vegetables or fruit?

   Several times a day, with varietyOnce a dayEvery few daysRarely
10. 10. How much unsweetened fluid (water, tea) do you drink a day?

    Water with meals and unsweetened tea both count.

    8 glasses or more (about 2 litres)About 6 glasses (1.5 litres)Fewer than 4 glasses (under 1 litre)I don't keep track
11. 11. Do you smoke or use nicotine products?

    Never smokedGiven upOccasionallyRegularly
12. 12. Roughly how many units of alcohol do you drink in a week?

    A medium glass of wine is about 2 units; a pint of lower-strength beer is about 2 units.

    NoneUp to 7 units8–14 unitsMore than 14 units
13. 13. Is there someone you can speak to honestly when things are hard?

    Several peopleOne personI'm not sureNo one
14. 14. How ready do you feel to change something over the next 30 days?

    Ready — I'll start nowYes, with one small stepI'd like to, but it's hard right nowNot something I can take on yet

First steps