Wellness Gap Test | Hoch Health + Wellness

We'll ask about what you typically do in a normal week — your usual routine, not a perfect week or a rough one. Your activity questions are adapted from the International Physical Activity Questionnaire (IPAQ), scored against current ACSM guidelines.

Physical Activity & Movement

Think about a typical week. We'll start with your everyday movement and work up to the hardest cardio you did on purpose. Count each thing once, in the single place it fits best — a walk belongs either to everyday movement or to cardio you set out to do, never both.

Everyday movement (not structured exercise)

Everyday light movement — nothing that winded you

Tidying, errands, short walks, casual strolling, being on your feet at an easy pace.

Days per week

Time on a typical day

Movement that left you a bit tired or sweaty

Heavy cleaning, yard work, moving boxes, lots of stairs, being on your feet and busy at work.

Days per week

Time on a typical day

Cardio you did on purpose

Only what you set out to do as exercise. Don't re-count anything you already logged above.

Moderate cardio — you could talk but not sing

A walk you went out for, easy cycling, a light swim, an easy jog. Breathing somewhat harder than normal.

Days per week

Time on a typical day

Vigorous cardio — too hard to hold a conversation

Running, hard cycling, a sport, a tough class. Breathing much harder than normal.

Days per week

Time on a typical day

Which of these do you do in a typical week?

Tap the ones you do. Don't worry about the names. For any you pick, set how often, and tap "I use added weight" if you use dumbbells, bands, or machines.

Sitting time

On a typical day, about how many hours are you sitting?

Sleep & Recovery

Your sleep score comes from how you actually slept — how long and how rested it leaves you. The habits at the bottom are what a coach adjusts to improve it.

Your typical sleep

These build your sleep score — how much you sleep, and how restored it leaves you.

On a typical night, I sleep about:

How often do you wake up feeling rested?

Your sleep habits

Check the ones you keep most nights.

I wake up within the same hour on most days, weekends included

I wind down before bed (dim lights, reading, stretching, or breathing)

I'm off screens (phone, TV) for the last 30–60 minutes before bed

I keep my bed for sleep — not scrolling, TV, or work

My bedroom is cool, dark, and quiet

I stop drinking caffeine 9 hours before bed

I finish eating a couple hours before bed

I have little to no alcohol (a drink a week at most)

I get some daylight or outdoor time early in the day

Almost done.

Based on what you told us, these are the areas with the most room to grow. For each: what's getting in the way, how sure you are what to do, and how ready you'd be if it fit your life.

Nutrition & Eating Habits

Think about your eating patterns in the last 7 days.

Home cooking and meal preparation

Days you cooked at home:

Meals from restaurants/takeout per week:

Nutritional quality in the last 7 days

Had 5+ servings of vegetables most days

Had adequate protein at most meals

Primarily ate whole, unprocessed foods

Drank adequate water most days

Ate without distractions (TV, phone) most meals

Eating patterns

Days you ate breakfast:

Days with regular meal timing:

Mental Wellbeing & Stress Management

Think about your mental wellness practices in the last 7 days.

Stress management activities in the last 7 days

Journaling or reflective writing

Reading for pleasure or learning

Creative activities (art, music, crafts)

Learning something new

Practiced single-tasking vs. multitasking

Mental wellness patterns

Days you felt mentally clear and focused:

Days you managed stress well:

Social Connection & Community

Think about your social connections in the last 7 days.

Social interactions in the last 7 days

Days with meaningful social interaction:

Types of social connection in the last 7 days

Quality time with friends

Quality time with family

Community involvement or group activities

Reached out for or offered support

Met or connected with new people

What are you doing right now?