Wellness Gap Test | Hoch Health + Wellness

We'll ask about your behaviors over the last 7 days — not what you usually do or intend to. Your activity questions come from the International Physical Activity Questionnaire (IPAQ), scored against current ACSM guidelines.

Physical Activity & Movement

Think about all the physical activities you did in the last 7 days. Include activities at work, around the house, for transportation, and during leisure time.

Vigorous activities = hard physical effort, breathing much harder than normal
Moderate activities = moderate effort, breathing somewhat harder than normal

Walking for at least 10 minutes at a time

Days per week:

Hours per day: Minutes per day:

Moderate physical activities (gardening, cleaning, regular-pace cycling, swimming)

Days per week:

Hours per day: Minutes per day:

Vigorous physical activities (heavy lifting, aerobics, jogging, fast cycling)

Days per week:

Hours per day: Minutes per 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.

On a typical hard set, how close to failure do you get?

Picture your last tough set. When you stopped, how many more reps could you have done before the rep completely failed? The fewer you had left, the closer you're training to your limit.

Reps left in the tank when you stop:

This is different for each movement — let me set them one by one

Sitting time

Average hours sitting per day: Minutes:

Sleep & Recovery

Your sleep score comes from how you actually slept — how long, how rested it leaves you, and how consistently you get it. The habits at the bottom are the levers a coach would pull to improve it.

Your typical sleep

These three build your sleep score — how much you sleep, how restored it leaves you, and how often it's good.

On a typical night, I sleep about: hours

How often do you wake up feeling rested?

How many nights a week do you get good sleep?

Your sleep habits — the levers

These don't change your score — they're what a coach adjusts to raise it. Check the ones you keep most nights.

I wake up around the same time 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 keep caffeine to the earlier part of the day

I avoid big meals and alcohol right before bed

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. Tell us what's getting in the way — and how much you'd actually enjoy doing more.

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?