Take the Free Daily Health Audit

Exercise and Physical Activity

Movement supports energy, mood, sleep, and long term health, but it does not need to look intense to be effective. Progress comes from having a routine you can return to, even when motivation is low or life gets busy.

This overview reframes movement as a consistent dose rather than a perfect workout, showing how walking, strength training, group activities, and flexible routines all work together over time.

Sometimes the biggest shift is realizing you do not need more motivation, just a routine that bends instead of breaks.

Download The Exercise and Physical Activity Foundational PDF

The Daily Health Audit

Fill out this self-assessment guide to help you identify what’s working well in your health habits and where there’s room for improvement.

How would you rate your health?

Sleep

The following questions are about your typical sleep patterns.
Are you satisfied with your sleep?*
Do you sleep between 6 and 8 hours per night?*
Do you spend less than 30 minutes awake during the night (falling asleep + awakenings)?*

Social Connection

The following questions are about how connected you feel to others.
I feel connected to people who care about me.*
I have at least one person I can turn to in times of need.*
I regularly spend quality time with friends, family, or community.*

Stress Management

The questions in this scale ask you about your feelings and thoughts during the last month.
In the last month, how often have you felt calm and in control?*
How often have you felt confident about handling your personal problems?*
How often have you felt that you can manage unexpected challenges effectively?*

Physical Activity

Please answer these questions based on your typical week.
Do you get at least 150 minutes of moderate or vigorous activity weekly? (where your heartbeat increases and you breathe faster (e.g. brisk walking, cycling as means of transport or as exercise, heavy gardening, running or recreational sports)*
Do you do muscle-strengthening exercises at least 2 times per week?*

Nutrition

The following questions are about your typical eating patterns.
I eat at least 5 servings of fruits or vegetables most days.*
I include whole grains and plant-based proteins in my meals regularly.*
I limit ultra-processed foods and sugary drinks.*

Avoidance of Risky Substances

Please answer the following questions based on the past 12 months.
I avoid tobacco and nicotine products.*
I avoid binge drinking (more than 4 drinks in a sitting).*
I do not misuse prescription or recreational drugs.*
Based on your previous responses, what area of your health do you believe has the biggest area for improvement?
What would be the next sign of progress for you with this area of your health?
What action do you need to take to create that change?