International Physical Activity Questionnaire (IPAQ)

Instructions:

Answer the following questions about your physical activity over the past 7 days. Each answer earns points. At the end, add up your score to understand your physical activity level.

Section 1: Vigorous Physical Activity

Section 2: Moderate Physical Activity

Section 3: Walking

Section 4: Sitting Time

Interpretation of Results:

0–5 Points: Low Physical Activity

You are not getting enough physical activity. Consider adding small activities like walking, stretching, or light housework daily.

6–10 Points: Moderate Physical Activity

Good effort! You are doing moderate activities but can benefit from increasing the duration or intensity to boost your health.

11+ Points: High Physical Activity

Excellent! Your activity level supports a healthy lifestyle. Maintain consistency to keep your energy and fitness levels up.

What’s Next?

If your score indicates low or moderate activity, or if you need guidance on a personalized fitness plan, the Zan Center offers culturally sensitive counselling to help you achieve your health goals.

Disclaimer: This tool is for self-assessment. Consult a healthcare professional for tailored fitness advice. This scale is a general modified guide for Pakistani population.