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Self-checks

Physical activity self-check

A quick self-check on how much you move in a typical week, from deliberate exercise to daily activity and time spent sitting.

3-5 minutes15 questions

Think about a typical week recently, not an unusually busy or unusually quiet one. Answer based on what you actually do, including walking, chores and commuting, not only planned workouts. There is no wrong pattern here, only a clearer picture of where you currently stand.

Deliberate exerciseDaily activity and movementSitting and inactivity

This is an original set of questions for self-observation. It is not the International Physical Activity Questionnaire or the Global Physical Activity Questionnaire, and it does not calculate MET minutes or a validated activity score. Speak with a doctor before starting a new exercise routine if you have a heart condition, joint problems or another condition that affects how you can move safely.

A typical week, not your best one

A week you deliberately chose to be active in tells you less than an ordinary week, so answer based on how things usually go.

Movement beyond the gym

Walking to a bus stop, carrying groceries or taking the stairs all count as movement, even on days without a planned workout.

Sitting has its own weight

Long stretches of sitting can matter on their own, separately from how much deliberate exercise you fit in around them.

Motorbikes, sitting and the commute that replaces walking

Motorbikes are the default way many people get around Vietnamese cities, which is convenient but often removes the walking that a bus or metro commute elsewhere would otherwise add. If most of your day involves riding rather than walking, your incidental movement may be lower than it looks from the outside, even on days that feel busy. Noticing this is not a judgement on how you get around, just a reason to look specifically at deliberate movement rather than assume a busy day equals an active one.

Heat as a real obstacle to exercise

High heat and humidity for much of the year make outdoor exercise genuinely harder in the middle of the day across most of the country. Many people shift to early mornings or evenings, or move activity indoors, and that adjustment is practical rather than a sign of low motivation. If your activity drops off noticeably during the hottest months, that pattern is worth planning around rather than treating as a personal failing.

Gyms, studios and what your city actually offers

Gyms and fitness studios have grown quickly in Hanoi, Ho Chi Minh City and Da Nang, alongside public parks that fill with people doing group exercise in the early morning, a long standing habit in many neighbourhoods. Options and cost vary a lot by city and district, so what is realistic for you depends partly on where you live. If cost or distance is the real barrier, a nearby park or a home routine may be a more sustainable starting point than a distant gym membership.

Before you start

Does a low score mean I am unhealthy?

No. This tool only reflects how much you moved during a typical recent week, not your overall health. Fitness, medical history and other factors all matter too, and a low score is simply useful information about one part of your routine.

Does walking and daily activity really count as exercise?

Yes, incidental movement such as walking, climbing stairs or carrying things adds up and matters for your overall activity level, even though it is different from structured exercise aimed at building fitness. Both are worth paying attention to.

I want to move more but the heat makes it hard. What can I do?

Shifting activity to early morning or evening, moving indoors during the hottest hours, or choosing shorter, more frequent sessions are all practical adjustments people commonly make here. There is no single right schedule, only one that you can actually keep to.