THE BIG EXERCISE QUIZ

No matter how great your efforts, the health benefits of your workout will be affected if you make uninformed decisions. Here’s a way to make smarter choices.

Despite repeated reminders about how much exercise we need to do to stay in shape, we consistently fall short of official targets. In global surveys the statistics are discouraging, with the World Health Organisation showing as many as 27% of adults don’t meet its own recommended levels of physical activity. Even among those who do exercise regularly, there are what researchers term ‘forgotten guidelines’ that are overlooked and which could affect long-term health and longevity. A 2022 study of older UK adults published in the International Journal of Environmental Research and Public Health revealed that when it comes to strengthening exercises, few adults were aware of how much they needed to do or of the type of activity that would meet the requirement.

So how well do you understand the basics of fitness? Do you know your static stretching from your isometric exercises? This quiz will test your workout knowledge to help you to find out if you are on the right path to wellbeing.

1

What is the minimum amount of moderateintensity exercise minutes per week you need to maintain health, according to the UK chief medical officer’s guidelines?

A. 50 minutes

B. 75 minutes

C. 100 minutes

D. 150 minutes

2

At least how many times per week should you do strength exercises, according to those guidelines?

A. Once a week

B. Twice a week

C. Three times a week

D. Every day

3

Which of these provides the biggest overall health gains?

A. 15 minutes of walking

B. 10 minutes of cycling

C. 5 minutes of running

D. 12 minutes of swimming

4

How often should the over-65s aim to be physically active, according to the UK chief medical officer’s guidelines?

A. Every day

B. 3-4 days a week

C. 2 days a week

D. Once a week

5

How often should running shoes be replaced?

A. Every 12 months

B. Every 500km

C. Every 1000km

D. When they start to look and feel worn out

6

What is best to help to prevent back pain?

A. Resistance training

B. Daily stretching

C. Rest

D. Visit a chiropractor

7

Which of these will best help to lower your blood pressure?

A. 6 minutes of skipping

B. 20 minutes of HIIT training

C. 60 seconds of weighted lunges

D. 2 minutes of wall sits

8

If you want to improve bone health, which of these should you do regularly?

A. 60 minutes of outdoor swimming

B. 45-minute spinning class

C. 40 seconds of skipping

D. 15 biceps curls

9

What is the best way to prepare for a workout?

A. Have an ice bath

B. Take a beetroot shot

C. March on the spot and do some leg swings

D. Do 5 minutes of static stretches (such as touching the toes)

10

How fast should I be walking to benefit my health?

A. 50 steps per minute

B. 100 steps per minute

C. 200 steps per minute

D. 250 steps per minute