The Wellness Index is a tool created to evaluate your lifestyle through a questionnaire and suggest strategies to enhance your overall well-being.
Please answer the questions below according to the instructions provided on the screen.
Once you’ve completed the questionnaire, you’ll receive a score along with suggestions that could help you enhance your well-being. We’ll send these details to the email address you provide.
Please note that the results obtained have no diagnostic or clinical value. For any health-related information of clinical relevance, please talk to your doctor.
The Wellness Index was developed based on questionnaires adopted by the scientific community, and its validity was confirmed by a peer-reviewed study published in an academic journal. Copyright: Prof. Daniela Lucini – Full Professor at the University of Milan.
The questionnaire is entirely anonymous. The information collected may be utilized for scientific publications. The handling of personal data adheres to the privacy policy, which can be foundhere.
Discover your Wellness Index
Answer the questions on your dietary habits, your movement habits and your mental approach, and receive tailored suggestions to improve your lifestyle.
Wellness Index
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QUESTION 1
What is your age?
QUESTION 2
What is your sex assigned at birth?
QUESTION 3
What is your weight in kg?
QUESTION 4
What is your height in cm?
QUESTION 5a
You will be asked about the size of pants you wear. First, choose a sizing system
QUESTION 5b
What size of pants do you wear?
QUESTION 6
Do you have any chronic illnesses or do you regularly take any medications?
Examples of chronic illnesses include: hypertension, ischemic heart disease, diabetes, asthma, thyroid problems, neoplasms, etc.
QUESTION 7
Do you smoke?
QUESTION 8
How much do you walk in a typical week, including both commuting and recreational activities? (Consider only when you walk for at least 10 consecutive minutes)
For example: if you walk 15 minutes twice a day, 5 days a week to catch the bus, plus 30 minutes on Sunday in the park, enter 180 minutes. Enter 0 if you don't walk for at least 10 consecutive minutes.
Write your answer in minutes:
QUESTION 9
How much moderate-intensity physical activity do you do in a typical week?
Moderate-intensity physical activity requires a 'medium' effort, slightly increases breathing rate, and allows you to talk but not sing (e.g., brisk walking, cycling at a moderate pace, carrying light weights, playing tennis or volleyball, doing simple gym exercises, golfing, swimming slowly, doing heavy house cleaning). Enter 0 if you do not engage in moderate activity over the course of a week.
Write your answer in minutes:
QUESTION 10
How much vigorous-intensity physical activity do you do in a typical week?
Vigorous-intensity physical activity requires a significant physical effort, greatly increases breathing rate, and makes it difficult to speak (e.g., running, swimming, cycling at a high speed, playing soccer, engaging in competitive sports in general). Enter 0 if you do not engage in vigorous activity over the course of a week.
Write your answer in minutes:
QUESTION 11
Do you regularly do gentle exercise like gymnastics, Pilates, yoga, or stretching?
QUESTION 12
Do you regularly lift weights, do functional workouts, use aerobic equipment, or use weight machines?
QUESTION 13 - 18
Indicate whether you feel one or more of the following sensations in your body at this time of life that are not dependent on a specific disease or a specific known cause.
Note: 0 means NEVER, 10 means VERY FREQUENTLY
Choose the appropriate response for each statement
My heart beats faster
My breathing changes
My stomach clenches
My muscles feel contracted
I feel "stressed"
I feel "tired"
QUESTION 19
Choose the statement that best defines your level of physical activity
QUESTION 20
On average, how many portions of fruit and vegetables do you eat PER DAY?
QUESTION 21
On average, how many times PER WEEK do you eat fish?
QUESTION 22
On average, how many times PER WEEK do you drink sweetened beverages?
QUESTION 23
On average, how many times PER DAY do you eat whole foods?
Whole foods are those with a fiber content of 10% or at least greater than 6-7%
QUESTION 24
Do you add salt to your food before you try it, or do you eat processed meat, cured cheese, salty snacks, pizza, etc. daily?
QUESTION 25
On a scale of 0 to 10 (0=extremely poor; 10 = excellent), how would you rate your recent work performance?
Choose a value
Which city do you live in?
Where should we email your results?
Whops!To fill out the Wellness Index you must be over 18.
Great job! Not smoking helps your health a lot. Keep it up!
Great job! 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.
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The Wellness Index is an assessment of your lifestyle based on your nutrition, exercise and stress management habits. Click each of the icons to receive personalised advice and learn how to improve your lifestyle.
Exercise
Eating habits
Stress control
Waist circumference
Great! The pant size you indicated suggests that your waist measurements are OK!
Proper nutrition and the right amount of physical activity will be valuable allies in maintaining these measurements.
To be sure of your measurements, take a tape measure and measure your waist circumference at the navel.
The measurement of abdominal circumference is a very simple parameter but is correlated with your risk of various chronic diseases. In fact, increased levels of abdominal fat can put you at an increased cardio-metabolic risk.
In women, waist circumference should be less than 80 cm.
If it is higher than 88 cm, there is an increased cardiovascular risk.
If it is between 80 and 88cm, there is an initial increased risk.
In men, waist circumference should be less than 94 cm.
If it is higher than 102 cm, there is an increased cardiovascular risk.
If it is between 94 and 102, there is an initial increased risk.The size you indicated suggests that your abdominal girth measurement is not optimal. You can improve it with great benefits for your health.
Proper nutrition and the right amount of physical activity will be valuable allies in maintaining these measurements.
To be sure of your measurements, take a tape measure and measure your waist circumference at the navel.
The measurement of abdominal circumference is a very simple parameter but is correlated with your risk of various chronic diseases. In fact, increased levels of abdominal fat can put you at an increased cardio-metabolic risk.
In women, waist circumference should be less than 80 cm.
If it is higher than 88 cm, there is an increased cardiovascular risk.
If it is between 80 and 88cm, there is an initial increased risk.
In men, waist circumference should be less than 94 cm.
If it is higher than 102 cm, there is an increased cardiovascular risk.
If it is between 94 and 102, there is an initial increased risk.Be careful! The size you have indicated suggests that your abdominal circumference measurement is high. You can improve it with great advantages for your health.
Proper nutrition and the right amount of physical activity will be valuable allies in maintaining these measurements.
To be sure of your measurements, take a tape measure and measure your waist circumference at the navel.
The measurement of abdominal circumference is a very simple parameter but is correlated with your risk of various chronic diseases. In fact, increased levels of abdominal fat can put you at an increased cardio-metabolic risk.
In women, waist circumference should be less than 80 cm.
If it is higher than 88 cm, there is an increased cardiovascular risk.
If it is between 80 and 88cm, there is an initial increased risk.
In men, waist circumference should be less than 94 cm.
If it is higher than 102 cm, there is an increased cardiovascular risk.
If it is between 94 and 102, there is an initial increased risk.
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Exercise
Esercizio
Great job! you do a good amount of exercise! Remember that improving your quality of life and longevity requires doing (if possible):
at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;
alternatively, 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week.
Your goal should be to complete 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.
Also, try to combine vigorous or moderate aerobic activity with strength activities for your 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 you gain increase in proportion to the amount of aerobic exercise you do. However, you should only do very high intensity exercise if you are very fit and any health conditions allow it. Consult your doctor for advice.
The amount of exercise you do may not be enough. You can improve it with great benefits for your health.
Remember that improving your quality of life and longevity requires doing (if possible):
at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;
alternatively, 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week.
Your goal should be to complete 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.
Also, try to combine vigorous or moderate aerobic activity with strength activities for your 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 you gain increase in proportion to the amount of aerobic exercise you do. However, you should only do very high intensity exercise if you are very fit and any health conditions allow it. Consult your doctor for advice.
PS: only structured exercise, carried out at moderate or vigorous intensity, was considered. Time spent on simple walking did not count for the final score. If you walk a lot (over 10,000 steps per day) then you are fighting sedentariness. Ideally, you should aim to do more structured exercise, e.g. increase your walking speed and do it regularly for at least 30 minutes 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 your quality of life and longevity requires doing (if possible):
at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;
alternatively, 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week.
Your goal should be to complete 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
Also, try to combine vigorous or moderate aerobic activity with strength activities for your 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 you gain increase in proportion to the amount of aerobic exercise you do. However, you should only do very high intensity exercise if you are very fit and any health conditions allow it. Consult your doctor for advice.
PS: only structured exercise, carried out at moderate or vigorous intensity, was considered. Time spent on simple walking did not count for the final score. If you walk a lot (over 10,000 steps per day) then you are fighting sedentariness. Ideally, you should aim to do more structured exercise, e.g. increase your walking speed and do it regularly for at least 30 minutes every day of the week.
Great job! The amount of exercise you do is good for your characteristics!
Remember that improving your quality of life and longevity requires doing (if possible):
at least 30 minutes of moderate-intensity aerobic activity (e.g. brisk walking, swimming, cycling) 5 or more days a week;
alternatively, 25 minutes of vigorous aerobic activity (e.g. running, freestyle swimming) at least 3 times a week.
Your goal should be to complete 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.
Also, try to combine vigorous or moderate aerobic activity with strength activities for your 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 you gain increase in proportion to the amount of aerobic exercise you do. However, you should only do very high intensity exercise if you are very fit and any health conditions allow it. Consult your doctor for advice.
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Eating habits
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.
Keep in mind that you should:
aim to eat at least 2 portions of fish a week. Fish is an excellent source of protein and should be preferred – along with white, lean meat – over red or fatty meat
limit how much cured meats, cheese and seasoning you add to your diet
eat generous quantities of fruit and especially vegetables (unless you have intestinal problems) every day
drink water instead of sugary drinks when you are thirsty
choose whole-grain carbohydrates over refined ones
avoid using exaggerated amounts of salt
You might want to re-think some of your eating habits. Keep in mind that you should:
aim to eat at least 2 portions of fish a week. Fish is an excellent source of protein and should be preferred – along with white, lean meat – over red or fatty meat
limit how much cured meats, cheese and seasoning you add to your diet
eat generous quantities of fruit and especially vegetables (unless you have intestinal problems) every day
drink water instead of sugary drinks when you are thirsty
choose whole-grain carbohydrates over refined ones
avoid using exaggerated amounts of salt
Waist circumference
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Stress control
Stress control
Great job! 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 in your life and/or related physical symptoms is somewhat elevated.
Often stressful conditions are associated with physical symptoms (fatigue, gastrointestinal issues, a pounding heart, contracted muscles) that may be present chronically and create anxiety and problems. Additionally, stressful factors may also be associated with changes in behaviour (e.g. eating differently, smoking more, exercising less), which in turn may increase discomfort.
So how can you reduce and minimise the effects of stress? Here are some suggestions:
Consult your doctor for an accurate diagnosis
Avoid behaviours that could make the situation worse (e.g. smoking more, drinking more coffee, using drugs or other substances, stopping exercise, eating more or less)
Improve your lifestyle in general
Avoid reacting impulsively and often counterproductively when you encounter difficulties
Learn mental and muscular relaxation techniques
Only turn to real specialists and avoid treatments (pharmacological or otherwise) that are not scientifically shown to be effective
Your answers indicate that your perception of stress and/or related physical symptoms is high.
Often stressful conditions are associated with physical symptoms (fatigue, gastrointestinal issues, a pounding heart, contracted muscles) that may be present chronically and create anxiety and problems. Additionally, stressful factors may also be associated with changes in behaviour (e.g. eating differently, smoking more, exercising less), which in turn may increase discomfort.
So how can you reduce and minimise the effects of stress? Here are some suggestions:
Consult your doctor for an accurate diagnosis
Avoid behaviours that could make the situation worse (e.g. smoking more, drinking more coffee, using drugs or other substances, stopping exercise, eating more or less)
Improve your lifestyle in general
Avoid reacting impulsively and often counterproductively when you encounter difficulties
Learn mental and muscular relaxation techniques
Only turn to real specialists and avoid treatments (pharmacological or otherwise) that are not scientifically shown to be effective
