Quiz
Try our health and fitness quiz and find out how much you really know about exercise and food and how they affect our bodies and impact our health. Once you’ve answered all the questions and entered your name and email address the results will appear immediately. We'll also sign you up to receive our free newsletter enabling you to build on your knowledge and stay up to date.
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1. Exercise is good for us and helps to keep us healthy, fit and strong.
Osteoporosis is a bone disease where the bone density is reduced and can lead to an increased risk of fracture.
What is the best exercise you can take to help avoid osteoporosis?
a) Flexibility work (stretching)
b) Cardio vascular work (walking, running)
c) Resistance training (weight bearing exercises)
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2. Exercise, depending on the type, can make us hot and sweaty. Not all effective exercise needs to be like this.
If you dislike the hot and sweaty aspects of exercise what should you do?
a) Continue plugging away at the gym even though you do not enjoy it
b) Find something you do enjoy doing
c) Get yourself a personal trainer
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3. We know that exercise is good for us, but do we know of some of the health benefits that exercise brings?
Evidence shows that regular exercise can
a) Increase levels of HDL or good cholesterol
b) Lower high blood pressure
c) Help improve body composition by burning fat
d) Promote healthy blood sugar levels
e) Promote bone density
f) Boost the immune system
g) Improve mood and reduce the chance of depression
h) All of the above
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4. Taking exercise regularly will bring about the best rewards, but how regularly should you take it?
How many times per week should you exercise?
a) Once
b) Twice
c) Three times
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5. If you are a tri-athlete you will be training everyday with one rest day per week. If however you are amongst the majority of people and wish to keep day-to-day fit then regular exercise is still for you.
How long should you exercise for during each session?
a) 20 - 30 minutes
b) 1 hour
c) 1.5 hours
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6. Exercise can become a bit of a slog, but there are ways to prevent this from becoming the case.
If you find you get bored exercising as it's always the same old routine, what should you do?
a) Exercise with a friend
b) Keep your exercise programme varied by choosing different activities each time you exercise
c) Change the time of day you exercise
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7. It is a concern for many people that they will begin to look like a body builder if they regularly lift weights. Is this the case?
If you don't want to look like a body builder, how do you prevent this from happening if you exercise regularly?
a) Do nothing. The chances are it simply will not happen.
b) Reduce your exercise sessions to twice per week
c) Don’t do any weight bearing exercises, just stick to a cardiovascular routine
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8. You may wish to be all-round fit and build up some body muscle, especially if you are male. How do you do this?
a) By cycling to and from work, at least a 35 mile round trip
b) By taking up yoga and pilates
c) By embarking on a weight training programme designed to build muscle
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9. To maintain a healthy body we must include fat in our diet.
Which is the healthiest group of fats for us to eat?
a) Full fat butter, full fat cheese, full fat salad dressings, semi skimmed milk
b) Reduced fat spread, reduced fat cheese, reduced fat salad dressings, skimmed milk
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10. We can very often mistake the need to drink for the need to eat. Many of us do not drink enough fluid.
We know that drinking 1.5 - 2 litres of water daily is good for us, but what other drinks happily count towards our water intake?
a) Fruit teas
b) Decaffinated Drinks
c) Caffeine free tea and coffee
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11. Eating regularly can prevent us from feeling hungry and craving food.
How often should you eat?
a) Once a day
b) Three times a day
c) Twice a day
d) Five times a day
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12. Sugar is in most foods with the exception of protein (though it is in some shop bought processed protein such as burgers and sausages). When we consume sugar we have more energy to burn off before we can burn off our body fat and lose weight.
What contains less sugar?
a) Banana
b) Milk chocolate
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13. Reducing the sugar intake in our diets helps us to lose weight.
Which list provides the healthiest snack options and also helps you lose weight more effectively?
a) Natural yogurt, a pear, a banana, a small bowl of stewed apricots and prunes with no added sugar, a small bowl of mixed fruits including orange, apple, melon, pineapple.
b) Natural or fruit yogurt with no added sugar, oatcakes with a small slice of ham or cheese, a small bowl of berries, a handful of nuts, a handful of seeds.
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14. Breakfast should always be eaten, it gives us energy to begin the day and kick starts our metabolism helping our 'engines' burn food.
Which breakfast will help me lose weight?
a) A bowl of good quality muesli
b) Bacon and dry fried egg with grilled tomato
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15. Carbohydrates are cereals, vegetables, and fruits. Proteins are lean meat and fish, nuts and pulses.
Which food group do most of us not eat enough of?
a) Protein
b) Carbohydrate
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16. Vegetables are good for us. However, some will help us to lose weight more effectively than others.
Which vegetables should we include in our evening meal to help us lose weight?
a) Sweet potatoes, carrots, parsnips, beetroots, peas, cabbage, cauliflower
b) Broccoli, leeks, green peppers, red peppers, sweet potatoes, calabrese, spinach
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17. Only a small percentage of the British public take exercise on a regular basis. Too little exercise can be damaging to our health.
Being sedentary increases the risk of a heart attack or stroke by the same amount as smoking.
What proportion of the adult population is sufficiently inactive to be classified as 'sedentary'?
a) 10%
b) 25%
c) 85%
d) 70%
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18. A Body Mass Index (BMI) is the measure of fat we store in our bodies.
What is a healthy Body Mass Index (BMI)?
a) 16%
b) 31.1%
c) 24%
d) 27%
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19. Obesity, a BMI of 30 and over, can lead to many health problems and can be life shortening.
On average, by how many years does obesity shorten your life?
a) 9 years
b) 3 years
c) 12 years
d) 5 years
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20. Obesity, a BMI of 30 and over, can also increase the risk of cancer.
If you are post-menopausal, by what percentage does obesity increase your risk of breast cancer?
a) 20%
b) 30%
c) 50%
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21. A health problem associated with being overweight is hypertension or high blood pressure.
Being overweight more than doubles your chances of having high blood pressure. Approximately what percentage of overweight men and women have high blood pressure?
a) 28%
b) 60%
c) 70%
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22. A health problem associated with obesity is heart disease.
What percentage of diagnosed cases of heart disease are related to obesity?
a) 20%
b) 50%
c) 70%
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23. A large percentage of men are considered overweight, having a Body Mass Index (BMI) of 25-30.
In England what percentage of men are considered overweight?
a) 15%
b) 43%
c) 25%
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24. A large percentage of women are also considered overweight, having a Body Mass Index (BMI) of 25-30.
In England what percentage of women are considered overweight?
a) 12%
b) 35%
c) 33%
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