Health check
Three habits do a lot for everyday health: exercise, strength training and sleep. The check asks about all three and turns them into a score. The suggestion for where to start next matters more than the number.
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How the calculation works
The benchmarks come from the World Health Organization's 2020 physical activity guidelines: 150 to 300 minutes of moderate activity a week and strength training on at least two days. For sleep, the US National Sleep Foundation recommends seven to nine hours for adults.
From this we build a simple score using our own weighting. Exercise gives up to 45 points: 150 minutes earns 35, each strength session 5 more, up to 10. Sleep gives up to 40 points, most at just under eight hours, with a deduction for each hour away from that. Everyone starts with 15 points.
How to read the result
Below the total you can see how many points come from exercise and from sleep, so you can spot where there is most room.
The suggested step follows a fixed order: first 150 minutes of exercise, then two strength sessions, then sleep. Small steps last longer than big resolutions.
Frequently asked questions
What counts as exercise?
Anything that makes you breathe harder while you can still talk: brisk walking, cycling, hiking, easy running. The WHO counts vigorous minutes double; the check keeps it simple and counts every minute once.
Is the score a medical assessment?
No. It shows how close your answers are to the guidelines above and says nothing about your health or life expectancy.
Why do I lose points for sleeping a lot?
Because the recommendation is a range. If you regularly sleep far longer, it is worth knowing why. After a hard week it is no problem.