Are you fit?

Take this quiz prepared by UmmeSalma Mujtaba to find out.

PART ONE:
This will show you how fit you are.

1) How long do you spend on the sofa everyday?
a) 5 minutes max.
b) Less than an hour.
c) The rest of the evening.

2) How often do you exercise?
a) For at least 60 minutes every day.
b) Two or three times a week.
c) Hardly ever!

3) When you feel like you need to be fitter, what are you most likely to do?
a) Give up on junk food for a while.
b) Eat healthier and get more active.
c) Just watch a fitness DVD to feel better.

4. When it comes to exercise, which statement best describes you?
a) It's a boring part of life and I avoid it as much as I can.
b) I do it at least thrice a week.
c) I don't like it, but I do it.

5. How do you think cardio-based workouts like cycling, swimming or aerobics benefit your body?
a) They tone up your muscles and increase your flexibility.
b) They help you binge on more food.
c) They make your heart and lungs work more efficiently.

SCORES: PART ONE:
For 1 and 2: A=2; B=1; C=0
For 3: A=1; B=2; C=0
For 4: A=0; B=2; C=1
For 5: A=1; B=0; C=2

PART TWO:
How much do you know about healthy eating?

1) What do you eat for breakfast?
a) Nothing, I don't eat anything all the way till break at college!
b) Porridge with milk and honey
a) White toast, milk or tea

2) Chocolate, cakes and crisps are…
a) I just have it as a treat
b) Okay to eat every other day.
c) My staple diet, I live on them!

3) After exercise, you should
a) Have lot of carbohydrates like potatoes, pasta …
b) Have a sports drink.
c) Eat proteins like eggs etc.

4) How much water do you need and why?
a) 6-8 glasses so that you don't become dehydrated.
b) A glass a day because that's the cool thing to do!
c) 4-6 glasses, because they help you flush out toxins.

5) Calcium-rich foods like milk, cheese and yoghurt are good for …
a) Strong bones and teeth.
b) Muscles and nerves.
c) Balanced diet.

SCORES: PART TWO:
For question 1: A=0; B=2; C=1
For question 2: A=2; B=1; C=0
For question 3 and 4: A=2; B=0; C=1
For question 5: A= 2; B=2; C=0

PART THREE:
Mark the statements below as true or false and earn a point for correct answers

1) Teenagers need a lot of sleep because of the changes the body is going through.

2) When it comes to exercise, we need to work smart, we can use the no-pain no-gain stuff available on the pharmacy shelves.

3) Skipping breakfast is the best way to lose weight.

4) Steamed vegetables don't lose their nutrients.

5) During exercising, being slightly out-of-breath and sweating indicates I'm exercising well.

6) Dried apricots are a good source of iron.

7) Chips should be a part of the five portions of vegetables/fruits to be consumed daily.

8) Fruit juice can be a substitute for actual fruit.

SCORES: PART THREE:
1 = T
2 = F
3 = F
4 = T
5 = T
6 = T
7 = F
8 = F

Now calculate your grand score by adding the scores for all three sections.

POINTS 0-7: Low level of knowledge on healthy living
- Time to wise up
- Living healthy is not about counting calories, it's all about eating a balanced diet.

TIP FOR YOU: Lots of fruits and vegetables in your diet would help you function better and FEEL FABULOUS

POINTS 8-14: You sound okay
- You've got the healthy lifestyle understanding, but you can still improve.
- You have the required knowledge of eating healthy food, drinking 6-8 glasses of water and limiting unhealthy snacks.

TIP FOR YOU: It's always easy to lose good habits, so keep working and work on remaining up-to-date on healthy living information.

POINTS 15-20: Super fit!
- You are totally clued in when it comes to eating well and exercising regularly.
- It's great to be healthy but don't let it rule your life.

TIP FOR YOU: We agree high fat, high sugar foods should be limited, but if you fancy the odd treat, don't feel bad about it.

- The writer is a research scholar, a freelance trainer and an academic consultant