Modern life often keeps us glued to screens, desks, or couches for hours at a time. While workouts are great, our overall health depends just as much on how often we move throughout the day. This assessment helps you reflect on your daily activity levels and sedentary habits — and offers simple ways to move more, sit less, and feel better.

How Often Do I Move My Body In A Day?

Yes 

Sometimes

Do you walk at least 5,000–7,000 steps per day?

Do you include at least 30 minutes of physical activity most days of the week?

Do you take short standing or movement breaks every 30–60 minutes while working or studying?

Do you avoid sitting for more than 90 minutes at a stretch?  

Do you ever stand while working (e.g., at a standing desk or during calls)?

Do you stretch or move your body at least twice during your work hours?  

Do you walk, cycle, or use stairs instead of always choosing vehicles or elevators?

Yes   

Do you engage in screen-free physical leisure activities (like gardening, dancing, playing with kids)?  

Do you avoid lounging on the couch or bed for long periods during non-work hours?

Do you feel energized and alert rather than stiff or sluggish by the end of the day?  

Do you notice stiffness, back pain, or fatigue from sitting too long?

Do you feel you are moving enough to maintain your health and mood?

High Sedentary Risk: Time to rethink your day — small changes can have a big impact on your health.


POOR

Needs Attention: Try to break up sitting and add more daily movement.


BELOW AVERAGE

Doing Well, but Room to Improve: You’re fairly active but could reduce sitting time and boost movement variety.


GOOD

Active & Aware: You’ve built movement into your day keep it up!


EXCELLENT

How Often Do I Move My Body In A Day?

Brilliantly

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