Zan Center

International Physical Activity Questionnaire (IPAQ)

Instructions:

Answer the following questions about your physical activity over the past 7 days. Each answer earns points. At the end, add up your score to understand your physical activity level.

Section 1: Vigorous Physical Activity

1. How many days did you do vigorous activities (e.g., running, aerobics, fast cycling) for at least 10 minutes at a time?0 days1–2 days3–4 days5–7 days

2. How much time did you spend on vigorous activities per day?Less than 10 minutes10–30 minutes31–60 minutesMore than 60 minutes

Section 2: Moderate Physical Activity

3. How many days did you do moderate activities (e.g., brisk walking, light housework, gardening) for at least 10 minutes?0 days1–2 days3–4 days5–7 days

4. How much time did you spend on moderate activities per day?Less than 10 minutes10–30 minutes31–60 minutesMore than 60 minutes

Section 3: Walking

5. How many days did you walk for at least 10 minutes at a time?0 days1–2 days3–4 days5–7 days

6. How much time did you spend walking per day?Less than 10 minutes10–30 minutes31–60 minutesMore than 60 minutes

Section 4: Sitting Time

7. How many hours did you spend sitting on a typical day (e.g., work, resting, watching TV)?Less than 2 hours2–4 hours4–6 hoursMore than 6 hours

Add up your total points

Interpretation of Results:

0–5 Points: Low Physical Activity

You are not getting enough physical activity. Consider adding small activities like walking, stretching, or light housework daily.

6–10 Points: Moderate Physical Activity

Good effort! You are doing moderate activities but can benefit from increasing the duration or intensity to boost your health.

11+ Points: High Physical Activity

Excellent! Your activity level supports a healthy lifestyle. Maintain consistency to keep your energy and fitness levels up.

What’s Next?

If your score indicates low or moderate activity, or if you need guidance on a personalized fitness plan, the Zan Centeroffers culturally sensitive counseling to help you achieve your health goals.

Disclaimer: This tool is for self-assessment. Consult a healthcare professional for tailored fitness advice. This scal is a general modified guide tool quationares for Pakistani populations.