Tools and Database.

Simple browser-based tools for workshops and self-reflection. The results are calculated on this page only and are not saved.

TOOL 01

Healthy Life & Fitness Self-Assessment Quiz

A short educational quiz about activity, food, sleep, and health-protection habits during a typical week.

Movement

Daily activity, strength habits, and cardio confidence.

1. In a typical week, how much moderate physical activity do you do?

Examples: brisk walking, comfortable cycling, dancing, swimming, or active housework.

2. How often do you do muscle-strengthening activities?

Examples: resistance training, bodyweight exercises, carrying heavy items, Pilates, stairs, or strength work.

3. How active are you during a normal day outside planned exercise?

4. How would you describe your current cardiovascular fitness?

Nutrition

Food quality, sugary drinks, and balanced meals.

5. How often do you eat vegetables, fruits, legumes, or whole grains?

Examples: vegetables, fruit, beans, lentils, chickpeas, oats, whole-grain bread, or brown rice.

6. How often do you drink sugary drinks?

Examples: regular soda, energy drinks, sweetened iced tea, or sweetened fruit drinks.

7. How balanced are your usual meals?

Recovery

Sleep quantity and rest quality.

8. How much sleep do you usually get?

Health protection

Tobacco/nicotine and alcohol-related habits.

9. Do you currently smoke or use tobacco/nicotine products?

10. How would you describe your alcohol consumption?

Answer the 10 questions to see your healthy lifestyle and fitness score out of 30.

Educational self-assessment only. It is not a diagnosis, medical advice, or a measure of body composition or disease risk.

TOOL 02

BMI calculator

A metric body mass index calculator using height and weight for adult BMI categories.

cm
kg
Enter height and weight to calculate BMI.

For adults 20+. Children and teens need age- and sex-specific BMI percentiles.

Fit for the Future

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