Measure your lifestyle
WELLNESS INDEX Measure your lifestyle

Il Wellness Index è un indice derivante da un questionario elaborato per valutare il tuo stile di vita e proporre iniziative mirate al miglioramento del tuo benessere.

Ti preghiamo pertanto di rispondere alle semplici domande che troverai di seguito seguendo le istruzioni che appariranno sullo schermo.

Alla fine della compilazione ti apparirà un punteggio e delle spiegazioni che ti potranno essere utili per migliorare il tuo benessere, e che ti invieremo all’indirizzo mail che ci indicherai.

I risultati ad ogni modo non hanno un valore diagnostico nè clinico. Per avere informazioni con valenza clinica relative al tuo stato di salute rivolgiti al tuo medico.

Il questionario è completamente anonimo. I dati raccolti potranno essere oggetto di pubblicazioni scientifiche. L’utilizzo dei dati personali raccolti dal Sistema è regolato dalla informativa privacy disponibile qui.

Scopri il tuo Wellness Index

Rispondi alle domande sulle tue abitudini alimentari, di movimento e di approccio mentale, e ricevi consigli mirati per migliorare il tuo stile di vita.

Stepper indicator

Wellness Index

Calcola ora

DOMANDA 1

Quale è la tua età?

DOMANDA 2

A quale sesso appartieni?

DOMANDA 3

Indica il tuo peso in kg

DOMANDA 4

Indica la tua statura in cm

DOMANDA 5a

Quale taglia di pantaloni porti? Scegli la scala

DOMANDA 5b

Quale taglia di pantaloni porti? Scegli la taglia

DOMANDA 6

Soffri di qualche patologia cronica o assumi abitualmente dei farmaci?

Esempio di patologie croniche: ipertensione, cardiopatia ischemica, diabete, asma, problemi alla tiroide, neoplasie etc.
DOMANDA 7

Indica la tua abitudine al fumo di sigaretta:

DOMANDA 8

In una settimana tipo, quanto cammini in totale, sia per spostamenti sia per attività ricreative? (Considera solo quando cammini per almeno 10 minuti consecutivi)

Ad esempio: se cammini 15 minuti 2 volte al giorno 5 giorni la settimana per prendere l'autobus, più 30 minuti la domenica nel parco indica 180 minuti. Inserisci 0 se non cammini per almeno 10 minuti consecutivi.

Scrivi la risposta in minuti:
DOMANDA 9

In una settimana tipo, quanta attività fisica di intensità moderata svolgi in totale?

L’attività fisica di intensità moderata richiede uno sforzo "medio", aumenta di poco l’attività respiratoria e ti permette di parlare ma non di cantare (es. camminare a passo veloce, andare in bicicletta a media velocità, trasportare pesi leggeri, palleggiare a tennis o a pallavolo, fare semplici esercizi ginnici, giocare a golf, nuotare lentamente, fare pulizie pesanti della casa). Inserisci 0 se non svolgi attività moderata nell’arco di una settimana.

Scrivi la risposta in minuti:
DOMANDA 10

In una settimana tipo, quanta attività fisica di intensità vigorosa svolgi in totale?

L’attività fisica di intensità vigorosa richiede un grande sforzo fisico, aumenta molto l’attività respiratoria e ti permette di parlare con difficoltà (es. correre, nuotare, andare in bicicletta a velocità medio alta, giocare a calcio, fare sport agonistici in generale). Inserisci 0 se non svolgi attività vigorosa nell’arco di una settimana.

Scrivi la risposta in minuti:
DOMANDA 11

Svolgi regolarmente attività fisica tipo ginnastica dolce, pilates, yoga, stretching?

DOMANDA 12

Svolgi regolarmente attività fisica tipo pesi liberi, attività funzionale, utilizzo di attrezzi aerobici o macchine con i pesi?

DOMANDA 13 - 18

Indica se in questo momento di vita percepisci nel tuo organismo una o più delle seguenti sensazioni non dipendenti da una specifica malattia o da una specifica causa conosciuta.

Nota: 0 significa mai; 10 significa molto frequentemente.
Scegli la risposta appropriata per ciascuna affermazione.
Il cuore batte più forte
Il respiro cambia
Lo stomaco si "stringe"
Ho i muscoli contratti
Mi sento "stressato"
Mi sento "stanco"
DOMANDA 19

Seleziona l’affermazione che meglio definisce il tuo livello di attività fisico-sportiva:

DOMANDA 20

Mediamente, in UN GIORNO, quante porzioni di frutta e verdura mangi?

DOMANDA 21

Mediamente, in UNA SETTIMANA, quante volte mangi pesce?

DOMANDA 22

Mediamente, in UNA SETTIMANA, quante bevande zuccherate assumi?

DOMANDA 23

Mediamente, in UN GIORNO, quante volte assumi cibi realmente integrali?

Con cibi realmente integrali si intendono quelli con una percentuale di fibra del 10% o comunque almeno superiore al 6-7%
DOMANDA 24

Aggiungi sale al tuo cibo ancora prima di assaggiarlo, o mangi almeno una volta al giorno salumi, formaggi stagionati, snack salati, pizza, grissini salati ecc.?

DOMANDA 25

In una scala da 0 a 10 (0=pessima e 10=ottima) come giudichi la tua performance lavorativa di questo periodo?

Scegli un valore

In che comune vivi?

Inserisci la tua mail per scoprire il risultato

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YOUR SCORE

/100
Fumo
FUMO
Congratulations! Not smoking helps your health a lot. Keep it up!
Congratulations! By quitting smoking you have taken a big step forward in improving your health, keep it up!

The more time goes by, the more the benefits will be. Watch out for particularly difficult moments when the urge to take up again increases: it only takes one cigarette to relapse! And if for some reason this happens, don’t give up on yourself – all is not lost. Now you know you can quit and you will also find out how not to relapse.
Be careful!  Smoking is a serious risk factor for many diseases.

Not only for oncological diseases, but also for diabetes, cardiovascular diseases (such as heart attack, hypertension, arrhythmias) and respiratory diseases, etc. Quitting smoking is difficult, but definitely possible. Have you ever tried to think of yourself as an ex-smoker? It is a good way to start quitting! Then you need willpower, and – if that is not enough – there are specialist centres that can help you.
/ 100 Il Wellness Index è una valutazione del tuo stile di vita che si basa sulle tue abitudini di alimentazione, movimento e gestione dello stress.
Clicca le icone per ottenere consigli personalizzati e scopri come migliorare il tuo stile di vita.
Movimento

Alimentazione

Stress control
/ 100
Movimento
Esercizio
Congratulations! you do a good amount of exercise!
Remember that improving quality of life and longevity requires:

  • if possible, perform at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;

  • or 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week. 


The goal is to achieve a minimum of 150 minutes of physical activity each week, considering that 1 minute at vigorous intensity is equivalent to 2 minutes at moderate intensity.

In addition, it would be good to combine vigorous or moderate aerobic activity with ‘strength’ activity for the main muscle groups (with free weights, isotonic machines or using your own body weight) at least twice a week on non-consecutive days.

Usually, the benefits obtained increase in proportion to the amount of aerobic exercise performed. Please note, however, that exercise carried out at very high intensities is only good if you are well trained and your health condition allows it. Consult your doctor for more detailed advice.
The amount of exercise you do may not be enough. You can improve it with great benefits for your health. 

Remember that improving quality of life and longevity requires:

  • if possible, perform at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;

  • or 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week.  


The goal is to achieve a minimum of 150 minutes of physical activity each week, considering that 1 minute at vigorous intensity is equivalent to 2 minutes at moderate intensity.

In addition, it would be good to combine vigorous or moderate aerobic activity with ‘strength’ activity for the main muscle groups (with free weights, isotonic machines or using your own body weight) at least twice a week on non-consecutive days.

Usually, the benefits obtained increase in proportion to the amount of aerobic exercise performed. Please note, however, that exercise carried out at very high intensities is only good if you are well trained and your health condition allows it. Consult your doctor for more detailed advice.

PS: only structured exercise, carried out at moderate or vigorous intensity, was considered. Time spent on simple walking was not considered here. If you walk a lot (over 10,000 steps per day) then you are fighting sedentariness. Ideally, you should be able to perform more structured exercise, e.g. be able to increase your walking speed and perform it regularly for at least 30 minutes a day every day of the week.
Be careful! Your lifestyle is too sedentary. Have you ever thought of becoming a little more active?

No need to become an athlete! Just take advantage of any opportunity during the day to get moving: take the stairs on foot, park further away, take a walk during your lunch break.

Remember that improving quality of life and longevity requires:

  • if possible, perform at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;

  • or 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week.  


The goal is to achieve a minimum of 150 minutes of physical activity each week, considering that 1 minute at vigorous intensity is equivalent to 2 minutes at moderate intensity.

If all of the above is ‘too much’ given your current condition, it doesn’t matter! All that matters is getting started. Exercising even at a lower intensity and/or for less time and/or less frequently is better than being sedentary. With time, you will then achieve the necessary amount of exercise to significantly improve your fitness and health

In addition, it would be good to combine vigorous or moderate aerobic activity with ‘strength’ activity for the main muscle groups (with free weights, isotonic machines or using your own body weight) at least twice a week on non-consecutive days.

Usually, the benefits obtained increase in proportion to the amount of aerobic exercise performed. Please note, however, that exercise carried out at very high intensities is only good if you are well trained and your health condition allows it. Consult your doctor for more detailed advice.

PS: only structured exercise, carried out at moderate or vigorous intensity, was considered. Time spent on simple walking was not considered here. If you walk a lot (over 10,000 steps per day) then you are fighting sedentariness. Ideally, you should be able to perform more structured exercise, e.g. be able to increase your walking speed and perform it regularly for at least 30 minutes a day every day of the week.
Congratulations! you do a good amount of exercise!
Remember that improving quality of life and longevity requires:

  • if possible, perform at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;

  • or 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week.  


The goal is to achieve a minimum of 150 minutes of physical activity each week, considering that 1 minute at vigorous intensity is equivalent to 2 minutes at moderate intensity.

In addition, it would be good to combine vigorous or moderate aerobic activity with ‘strength’ activity for the main muscle groups (with free weights, isotonic machines or using your own body weight) at least twice a week on non-consecutive days.

Usually, the benefits obtained increase in proportion to the amount of aerobic exercise performed. Please note, however, that exercise carried out at very high intensities is only good if you are well trained and your health condition allows it. Consult your doctor for more detailed advice.
/ 100
Alimentazione
Alimentazone
Congratulations! Your score indicates that your eating habits are good. You eat fish, fruit and vegetables, whole foods and do not overdo sugar-rich drinks. Remember that it is also important ‘how much’ you eat: make sure that you are consuming an appropriate amount of calories according to your clinical condition and the type of physical activity you do.
Your eating habits are quite good, but you can improve.
Follow our advice and remember: 

  • fish is an excellent source of protein. It should be eaten several times a week and, with white, lean meat, preferred to red or otherwise fatty meat

  • cured meats, cheese and seasoning should be limited as much as possible

  • fruit and especially vegetables (unless you have particular intestinal problems) should be taken daily in generous quantities

  • drink water instead of sugary drinks if you are thirsty

  • whole-grain carbohydrates are preferable to others

  • exaggerating with salt is not advisable

Be careful! Your eating habits must be improved.
Follow our advice and remember: 

  • fish is an excellent source of protein. It should be eaten several times a week and, with white, lean meat, preferred to red or otherwise fatty meat

  • cured meats, cheese and seasoning should be limited as much as possible

  • fruit and especially vegetables (unless you have particular intestinal problems) should be taken daily in generous quantities 

  • drink water instead of sugary drinks if you are thirsty

  • whole-grain carbohydrates are preferable to others

  • exaggerating with salt is not advisable


Circonferenza vita
/ 100
Stress control
Stress control
Congratulations! You manage not to let life’s events overwhelm you. Often stressful conditions are associated with the presence of physical symptoms (tiredness, gastrointestinal complaints, feeling of a pounding heart, contracted muscles, etc.) that can be present chronically and create anxiety and problems.
Your answers suggest that your perception of stress and/or related physical symptoms is somewhat elevated.

Often stressful conditions are associated with the presence of physical symptoms (fatigue, gastrointestinal complaints, feeling of a pounding heart, contracted muscles, etc.) that may be present chronically and create anxiety and problems. In addition, stressful factors may also be associated with changes in behaviour (such as eating differently, smoking more, exercising less, etc.), which in turn may increase discomfort.

Unfortunately, getting rid of the causes of stress is not always possible!

So what to do? Here are some suggestions:

  • Consult your doctor for an accurate diagnosis

  • Avoid behaviours that make the situation worse (such as smoking more, drinking more coffee, abusing drugs or other substances, stopping exercise, eating more or less)

  • Improve your lifestyle in general

  • Avoid reacting impulsively and often counterproductively when you get into difficulties

  • Learn mental and muscular relaxation techniques

  • Only turn to real specialists and avoid therapies (pharmacological or otherwise) that have no scientific basis for effectiveness

Your answers indicate that your perception of stress and/or related physical symptoms is high.

Often stressful conditions are associated with the presence of physical symptoms (fatigue, gastrointestinal complaints, feeling of a pounding heart, contracted muscles, etc.) that may be present chronically and create anxiety and problems. In addition, stressful factors may also be associated with changes in behaviour (such as eating differently, smoking more, exercising less, etc.), which in turn may increase discomfort.  

Unfortunately, getting rid of the causes of stress is not always possible!

So what to do? Here are some suggestions:

  • Consult your doctor for an accurate diagnosis

  • Avoid behaviours that make the situation worse (such as smoking more, drinking more coffee, abusing drugs or other substances, stopping exercise, eating more or less)

  • Improve your lifestyle in general

  • Avoid reacting impulsively and often counterproductively when you get into difficulties

  • Learn mental and muscular relaxation techniques

  • Only turn to real specialists and avoid therapies (pharmacological or otherwise) that have no scientific basis for effectiveness