Take a break & take the quiz!

February 27, 2018

Who doesn't love a good quiz?  Grab a pen and paper and take the following quiz to find out how your activity levels measure up! 

 

This quiz was created by researchers at the Canadian Society of Exercise Physiology to help Canadians figure out if they are active enough to live a disease free, independent life. 

 

CSEP-PATH Physical Activity and Sedentary Behaviour Questionnaire (PASB - Q) for adults 18+

 

Part One: Aerobic Physical Activity

 

1. During a typical week, on how many days do you do moderate to vigorous intensity aerobic physical activity (such as brisk walking, cycling or jogging)? 

 

 

2. On days that you do at least moderate intensity aerobic physical activity (e.g.brisk walking), for how many minutes do you do this activity?

 

 

Now multiply your answer to question 1 by your answer to question 2.
(e.g. if you said 4 days and 20 minutes your answer would be 80 minutes)

 

Part Two: Muscle Strengthening

 

3. In a typical week, how many times do you do muscle strengthening activities (such as resistance training or very heavy gardening)?

 

Part 3: Perceived Aerobic Fitness

 

4. In general, would you say that your aerobic fitness (ability to walk/run long distances) is:

 

Excellent       Very Good     Good     Fair     Poor 

 

Part 4: Sedentary Behaviour

 

5. On a typical day, how many hours do you spend in continuous sitting at work, in meetings, volunteer commitments and commuting (i.e. by motorized transport)?
Note: this question pertains only to the work portion of your day, not to your leisure time

 

6. On a typical day, how many hours do you watch TV, use a computer, read, and spend time siting quietly during your leisure time?
Note: this question pertains to time spent sitting outside of work and commuting

 

Please add your responses to questions 5 and 6 together

 

7. When sitting for prolonged periods (more than one hour), at what interval would you typically take a break to stand and move around for at least two minutes:

 

< 10 minutes

10 to <20 minutes
20 to <30 minutes
30 to <45 minutes
45 to <1 hour

1 to <1.5 hours
1.5 to <2 hous
>2 hours 

 

You're done! Keep reading to find out how your activity levels measure up

 

Part One: Aerobic Physical Activity

 

When you multiplied your answers to questions 1 and 2, what was your total?

 

If it was 150 minutes or greater, congratulations! You are acquiring enough aerobic activity every week to maintain your health. Remember though, more is always better. If that 150 minutes per week is feeling easy, challenge yourself by increasing either the duration or the intensity of your activity at least 2 days per week. 

 

If your answer was less than 150 minutes per week you are putting yourself at risk for the development of chronic diseases like heart disease, cancer and diabetes. Going for a 20 minute walk every day will help keep you healthy and independent. 

 

Part Two: Muscle Strengthening Physical Activity

 

How many days per week do you do muscle strengthening activity? If you said at least 2 days per week, good for you! 

 

Two days per week of strength training is typically enough for the maintenance of health. Remember though, as we age we lose bone density and muscle mass every year so more strength activity is better! You absolutely can be stronger in your 40s than you were in your 20s (just ask some of our members) and the more muscle you have in the bank, the less you will notice the effects of aging. 

 

If you are not strength training at least 2 days per week, you can start incorporating exercises that hit major muscle groups on your own. Perform sets of squats, push ups, bent over rows and planks to get yourself off to an effective start. If you do not know how to resistance train safely, you know where to find us! 

 

Part 3: Perceived Aerobic Fitness

 

How do you perceive your physical fitness? If you rated your ability to walk/run long distances as excellent, that's what we love to hear! 

 

If you gave yourself a low rating, let's figure out how to change that. If you can't walk long distances many things in life become challenging like shopping, getting through an airport, taking your (grand)kids or pets for walks and travelling. 

 

Start with a 5 or 10 minute walk most days of the week for 7 days. 

The next week increase the time you walk by 5 minutes. Keep increasing your time as you become comfortable with where you're at and before you know it that perceived aerobic fitness rating will be much higher! 

 

Part 4: Sedentary Behaviour

 

Did you know that the time you spend sedentary impacts your body independent of your physical activity/exercise habits? This means that even if you workout 6 days per week, if you are spending most of your day in sedentary positions you are still susceptible to chronic diseases. 

 

If your answer to part 4 was 2 hours or greater your sedentary time is likely having a negative impact on your health. That's crazy right? Most of us easily spend 2 hours per day commuting. So what can we do?

 

The good news is that if you can break up your sedentary time every 20 minutes with at least 2 minutes of standing/moving you can avoid the negative impacts of sitting all day. 

 

During your day, focus on what you have control over. Use the printer furthest from your desk, use a washroom on another floor, park far away from your building. Set an alarm on your phone to remind you to stand up every 20 to 30 minutes. These little changes will mean you feel less tired at the end of your day, you keep yourself healthy for as long as possible, and you may even notice a weight decrease! 

 

We hope this quiz will help you create the habits necessary for a long, independent, disease free life! 

 

Lindsay Branton
CSEP-CPT
TrainMeFit

 

 

 

 

 

 

 

 

 

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