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Self-checks

Physical activity self-check

A short self-check on how much you move in a typical week, from walking and errands to structured exercise and long stretches of sitting.

3-5 minutes15 questions

Think about a typical recent week, not an especially busy or especially lazy one, and rate how often each statement applied. Count movement from daily life, such as walking to a shop or climbing stairs, alongside anything you would call structured exercise.

Everyday movementStructured exerciseSitting and screen time

This is an original set of questions for self-reflection. It is not the IPAQ or the GPAQ, and it does not calculate MET minutes or any clinical activity score. Speak with a doctor before starting a new exercise routine if you have a heart condition, joint problems or another condition that limits movement.

A typical week, not a perfect one

One busy travel week or one lazy week at home would both distort the picture, so this check asks you to think about an ordinary recent week instead.

Movement, exercise and sitting

Everyday walking, planned exercise and long stretches without moving are three separate patterns, and improving one does not automatically fix another.

Adjusted for the local climate

Heat, humidity and air quality shift what is realistic on any given day here, and this check leaves room for that instead of assuming a fixed routine.

Heat, humidity and the hours that actually work

Thailand's heat and humidity make midday outdoor exercise genuinely uncomfortable for much of the year, and many residents shift walking or running to early morning or evening instead. Air conditioned gyms and shopping malls become the practical option during the hottest stretches, and there is nothing wrong with relying on them, but it is worth noticing whether the shift from outdoor to indoor activity has quietly reduced how much you move overall rather than just moving it indoors.

Burning season and days better spent indoors

During parts of the dry season, agricultural burning brings poor air quality to Chiang Mai, Bangkok and other areas, and outdoor exercise is generally not advisable on the worst days. If you live somewhere affected, it is reasonable for your activity level to drop during that period, and this check is a way to notice the pattern rather than to judge it. The same applies to a heavy travel or work stretch that leaves little time for anything beyond walking through an airport.

Sitting time from remote work and long commutes

Remote workers and digital nomads often spend long stretches at a laptop in a coworking space or a serviced apartment, sometimes with a schedule shaped by a distant time zone that leaves little natural break in the day. Long songthaew, taxi or motorbike taxi rides around Bangkok traffic add more sitting on top of that. None of this needs an overhaul, but noticing where the sitting time actually comes from makes it easier to choose one specific change, such as a short walk between calls.

Before you start

Is this the same as the IPAQ or GPAQ?

No. This is an original set of questions written for self-reflection. The IPAQ and GPAQ are separate, standardized instruments with their own scoring methods, and this tool does not reproduce either or calculate a comparable activity score.

Does walking around a shopping mall in the air conditioning count?

Yes. Any walking, including in a mall, along a corridor or between meetings, counts as movement. The goal of this check is to notice your actual pattern of movement, not to separate it into approved and unapproved categories.

What should I do if my score suggests low activity?

Start with one small, realistic change, such as a short walk in the cooler morning hours or standing up between calls, rather than committing to a demanding new routine right away. If joint pain or breathlessness comes up during exercise, mention it to a doctor before increasing intensity.