Wellness & Health Quiz: Assess Your Well-being

How healthy are your daily habits? This comprehensive wellness assessment evaluates your physical health, mental well-being, nutrition, sleep, stress management, and social connections to give you a complete picture of your overall wellness.

Instructions

Answer each question honestly based on your typical behavior
Choose the answer that best describes your usual habits
No judgment - this is for your awareness and growth
Keep track of your points for each section

Section 1: Physical Activity & Fitness (Questions 1-5)

Question 1: Exercise Frequency

How often do you engage in moderate to vigorous physical activity?

A) Daily (7 points) B) 4-6 times per week (5 points) C) 2-3 times per week (3 points) D) Once per week or less (1 point)

Question 2: Daily Movement

How much do you move during a typical day?

A) Very active job + additional exercise (7 points) B) Moderately active with regular walking (5 points) C) Mostly sedentary but take breaks to move (3 points) D) Sedentary most of the day (1 point)

Question 3: Cardio Health

How easily can you climb two flights of stairs?

A) Very easily without getting winded (7 points) B) Somewhat easily with light breathing (5 points) C) With moderate difficulty and heavier breathing (3 points) D) With significant difficulty or avoid stairs (1 point)

Question 4: Strength & Flexibility

Do you include strength training and stretching in your routine?

A) Yes, both regularly (2-3 times/week each) (7 points) B) One regularly, one occasionally (5 points) C) Both occasionally (once per week or less) (3 points) D) Neither regularly (1 point)

Question 5: Active Recovery

How do you spend most of your free time?

A) Active pursuits (hiking, sports, dancing) (7 points) B) Mix of active and sedentary activities (5 points) C) Mostly sedentary but some active hobbies (3 points) D) Primarily sedentary activities (TV, gaming) (1 point)

Section 1 Score: ___/35

Section 2: Nutrition & Hydration (Questions 6-10)

Question 6: Daily Nutrition

How would you describe your typical daily diet?

A) Mostly whole foods, balanced macronutrients (7 points) B) Generally healthy with occasional processed foods (5 points) C) Mix of healthy and unhealthy choices (3 points) D) Mostly processed/convenience foods (1 point)

Question 7: Fruit & Vegetable Intake

How many servings of fruits and vegetables do you eat daily?

A) 7+ servings (7 points) B) 5-6 servings (5 points) C) 3-4 servings (3 points) D) 2 or fewer servings (1 point)

Question 8: Hydration

How much water do you drink daily?

A) 8+ glasses (64+ oz) (7 points) B) 6-7 glasses (48-56 oz) (5 points) C) 4-5 glasses (32-40 oz) (3 points) D) 3 or fewer glasses (24 oz or less) (1 point)

Question 9: Eating Patterns

How regular are your eating patterns?

A) Consistent meal times, mindful eating (7 points) B) Mostly regular with occasional skipped meals (5 points) C) Somewhat irregular, sometimes eat on the go (3 points) D) Very irregular, frequent skipped meals or late-night eating (1 point)

Question 10: Food Relationship

What's your relationship with food like?

A) Enjoy food, eat when hungry, stop when satisfied (7 points) B) Generally healthy relationship with occasional emotional eating (5 points) C) Sometimes eat for reasons other than hunger (3 points) D) Often eat due to stress, boredom, or emotions (1 point)

Section 2 Score: ___/35

Section 3: Sleep & Recovery (Questions 11-15)

Question 11: Sleep Duration

How many hours of sleep do you typically get per night?

A) 7-9 hours consistently (7 points) B) 7-9 hours most nights (5 points) C) 6-7 hours most nights (3 points) D) Less than 6 hours or more than 10 hours (1 point)

Question 12: Sleep Quality

How would you rate your sleep quality?

A) Fall asleep easily, sleep deeply, wake refreshed (7 points) B) Generally good sleep with occasional restless nights (5 points) C) Fair sleep, sometimes wake during the night (3 points) D) Poor sleep, frequently wake up, feel tired in morning (1 point)

Question 13: Sleep Routine

Do you have a consistent bedtime routine?

A) Yes, consistent schedule and calming routine (7 points) B) Mostly consistent with occasional variations (5 points) C) Somewhat consistent but often varies (3 points) D) No consistent routine, bedtime varies greatly (1 point)

Question 14: Screen Time Before Bed

How much screen time do you have before sleep?

A) No screens 1+ hours before bed (7 points) B) Minimal screens 30 minutes before bed (5 points) C) Some screens until 30 minutes before bed (3 points) D) Screens right up until bedtime (1 point)

Question 15: Energy Levels

How are your energy levels throughout the day?

A) Consistent good energy all day (7 points) B) Good energy with minor afternoon dip (5 points) C) Noticeable energy fluctuations during day (3 points) D) Frequently tired or need caffeine to function (1 point)

Section 3 Score: ___/35

Section 4: Mental Health & Stress Management (Questions 16-20)

Question 16: Stress Levels

How would you rate your typical stress level?

A) Low stress, feel in control most of the time (7 points) B) Manageable stress with good coping strategies (5 points) C) Moderate stress that sometimes affects daily life (3 points) D) High stress that frequently impacts well-being (1 point)

Question 17: Stress Management

How do you typically handle stress?

A) Healthy coping strategies (exercise, meditation, talking) (7 points) B) Mix of healthy and less healthy strategies (5 points) C) Some healthy strategies but often feel overwhelmed (3 points) D) Often turn to unhealthy coping (alcohol, food, isolation) (1 point)

Question 18: Mental Health Practices

Do you engage in activities that support mental well-being?

A) Regular practices like meditation, journaling, therapy (7 points) B) Some practices like mindfulness or relaxation techniques (5 points) C) Occasional self-care activities (3 points) D) Rarely engage in mental health practices (1 point)

Question 19: Emotional Awareness

How well do you understand and manage your emotions?

A) Very aware, can regulate emotions effectively (7 points) B) Generally aware with good emotional regulation (5 points) C) Somewhat aware but sometimes struggle with regulation (3 points) D) Often overwhelmed by emotions or unaware of triggers (1 point)

Question 20: Life Satisfaction

How satisfied are you with your life overall?

A) Very satisfied, life aligns with values and goals (7 points) B) Generally satisfied with minor areas for improvement (5 points) C) Moderately satisfied but want significant changes (3 points) D) Dissatisfied with major areas of life (1 point)

Section 4 Score: ___/35

How would you describe your social connections?

A) Strong, supportive relationships with family and friends (7 points) B) Good relationships with regular social interaction (5 points) C) Some relationships but wish for deeper connections (3 points) D) Feel lonely or isolated most of the time (1 point)

Question 22: Work-Life Balance

How well do you balance work and personal life?

A) Excellent balance, clear boundaries (7 points) B) Good balance with occasional work overflow (5 points) C) Struggling to balance, work often intrudes (3 points) D) Poor balance, work dominates personal time (1 point)

Question 23: Substance Use

How would you describe your relationship with alcohol, caffeine, or other substances?

A) Minimal use, doesn't interfere with health or goals (7 points) B) Moderate use that doesn't cause problems (5 points) C) Sometimes use more than intended (3 points) D) Use often interferes with health, sleep, or responsibilities (1 point)

Question 24: Personal Growth

Do you engage in activities for personal development?

A) Regularly learn new skills, read, or pursue growth (7 points) B) Occasionally engage in learning or self-improvement (5 points) C) Some interest but inconsistent follow-through (3 points) D) Rarely engage in personal development activities (1 point)

Question 25: Preventive Health Care

How well do you stay up with preventive health care?

A) Regular check-ups, screenings, and dental care (7 points) B) Most preventive care with occasional delays (5 points) C) Some preventive care but not always consistent (3 points) D) Rarely see healthcare providers unless sick (1 point)

Section 5 Score: ___/35

Total Score Calculation

Add up your scores from all five sections:

Section 1 (Physical Activity): ___/35
Section 2 (Nutrition): ___/35
Section 3 (Sleep): ___/35
Section 4 (Mental Health): ___/35
Section 5 (Social/Lifestyle): ___/35

Total Score: ___/175

Your Wellness Assessment Results

Excellent Wellness (150-175 points) 🌟

Congratulations! You're doing an outstanding job maintaining your overall wellness. Your habits across physical, mental, and social health are strong foundations for long-term well-being.

Focus Areas:

Maintain current excellent habits
Consider becoming a wellness mentor for others
Fine-tune any areas where you scored lower
Explore advanced wellness practices

Good Wellness (120-149 points) ✅

Well done! You have solid wellness habits with room for targeted improvements. You're on the right track for long-term health and happiness.

Focus Areas:

Identify your lowest-scoring section for priority improvement
Build on existing healthy habits
Address any inconsistencies in your routine
Consider working with professionals in areas of concern

Fair Wellness (90-119 points) ⚠️

Getting there! You have some good wellness practices but significant room for improvement. Small changes in multiple areas could yield big improvements.

Focus Areas:

Start with one section at a time for sustainable change
Build basic habits before advancing to complex routines
Consider professional guidance (trainer, nutritionist, therapist)
Focus on consistency over perfection

Needs Improvement (60-89 points) 🔄

Time for change! Your wellness could benefit from significant improvements across multiple areas. The good news is that small changes can have big impacts.

Priority Actions:

Choose one area to focus on first (often sleep or stress management)
Start with tiny, achievable changes
Consider professional support
Build accountability through friends, family, or professionals

Wellness Alert (Below 60 points) 🚨

Take action now! Your current lifestyle patterns may be significantly impacting your health and well-being. Professional support is strongly recommended.

Immediate Steps:

Consult with healthcare providers
Consider therapy for mental health support
Start with basic changes (sleep, nutrition, movement)
Build a support network
Be patient and compassionate with yourself