How to use this checklist
Check off the 12 items across Frequency, Duration & Intensity, Recovery, and Variety. The Frequency items are the foundation — they encode the WHO aerobic guideline of 150 minutes of moderate activity (or 75 minutes of vigorous) per week plus strength training at least twice weekly. Be honest about Recovery items (sleep, rest days, nutrition); they're checked as often as workout items but matter equally for adaptation.
What your result means
70%+ means your routine meets or exceeds established exercise guidelines across frequency, intensity, recovery, and variety. 40-69% typically flags missing strength training (the most common gap — cardio alone doesn't preserve muscle or bone density), inadequate recovery (under-7-hour sleep or no rest days), or lack of progressive overload. Below 40% means the routine likely falls short of WHO minimums, which research links to elevated risks of cardiovascular disease, type 2 diabetes, and all-cause mortality. Enjoyment is on the list deliberately — it's the strongest predictor of long-term adherence.
When to trust it
This checklist measures whether your routine meets population-level guidelines, not what's safe or optimal for you individually. Cardiovascular disease, diabetes, recent surgery, pregnancy, or a history of injury require clinician clearance before increasing activity. Watch for overtraining syndrome (persistent fatigue, declining performance, frequent illness, sleep disruption) — more exercise isn't always better. Chest pain, severe dizziness, or joint pain during exercise warrants stopping and seeing a doctor.
Frequently Asked Questions
How much exercise do I actually need?
The WHO/CDC baseline: 150 minutes of moderate activity (brisk walking counts) or 75 minutes vigorous per week, plus muscle-strengthening twice a week. That's the health-promotion floor — mortality risk drops steeply from zero to that line, then continues declining with more. You don't need to be an athlete: the largest health gains come from going from 'nothing' to 'something,' and consistency beats intensity every time.
Does walking count as exercise?
Unambiguously yes — the research is settled. Brisk walking delivers most of the cardiovascular benefit of running at a fraction of the injury risk, and it's the exercise with the highest long-term adherence rate. The checklist standard: moderate means you can talk but not sing. What walking doesn't cover: upper-body pulling/pushing strength and bone-loading variety — which is why the twice-weekly strength element exists alongside it.
Can I exercise too much?
Yes, though genuine overtraining takes serious volume — most people are nowhere near it. The realistic version is under-recovery: persistently declining performance, elevated resting heart rate, poor sleep, frequent illness, and dreading workouts you used to enjoy. If two or more of those persist for a couple of weeks, the answer is a deload week (half volume), not more discipline. Exercise is the stimulus; adaptation happens during rest.