Free Health & Wellbeing Score

1. On how many days a week do you exercise for 30 minutes or more?

None1–23–45 or more

2. How many strength-training sessions do you do a week?

None123 or more

3. Roughly how many hours a day do you spend sitting?

10 or more7–94–6Under 4

4. How many takeaways, meal deals or fast-food meals do you have a week?

5 or more3–41–2None

5. How many portions of fruit and vegetables do you eat a day?

0–12–34–56 or more

6. How many sugary drinks a day (fizzy drinks, juice, sweetened coffee)?

3 or more21None

7. How many hours do you sleep on a typical night?

Under 55–66–77–9

8. How often do you wake up feeling refreshed?

RarelySometimesOftenMost days

9. How often are you on a screen in the hour before bed?

Every nightMost nightsSome nightsRarely

10. How many hours do you work a week, including commuting?

60 or more50–5940–49Under 40

11. How often do you feel overloaded?

Most daysOftenSometimesRarely

12. Do you get time to switch off each day?

NeverRarelySome daysMost days

13. Do you smoke or vape?

DailyOccasionallyI've quitNever

14. How many units of alcohol do you drink a week? (A pint is about 2–3 units, a glass of wine about 2.)

21 or more14–207–13Under 7

15. How many caffeinated drinks a day (coffee, lattes, energy drinks)?

5 or more3–420–1

17. After two flights of stairs, you feel…

Very out of breathQuite out of breathA little puffedFine

18. On average, how many steps a day do you walk?

Under 3,0003,000–6,0006,000–9,0009,000 or more

What the score measures

Six areas

Movement

Exercise, strength training, steps and sitting time.

Nutrition

Takeaways, meal deals, fruit and veg, sugary drinks and water.

Sleep & recovery

Sleep length and quality, and evening screen time.

Work & stress

Working hours and feeling overloaded.

Habits

Smoking, alcohol and caffeine, including lattes and energy drinks.

Heart & fitness

Resting heart rate as a sign of cardiovascular fitness.

Measure it properly

Resting heart rate, the easy way

Sit quietly for 5 minutes, ideally in the morning before coffee. Count your pulse at the wrist or neck for 30 seconds and double it. For example, 34 beats in 30 seconds is 68 bpm.

Most healthy adults are between 60 and 100 bpm, and fit people are often lower. Average three mornings for a reliable number.

Device	Best for
WHOOP	Recovery, strain and sleep coaching
Oura Ring	Sleep and readiness trends
Apple Watch, Garmin, Fitbit, Polar	Everyday activity and heart rate
No device	Manual pulse, phone step count and a sleep diary

Wearables estimate; they aren't medical devices. Look at 4-week trends, not single days. Online clients can share their data for review.

How training and nutrition move your score

Three levers

Train

Two short strength sessions a week and a daily walking target. Fits a busy week.

Eat

Fresh, protein-led meals instead of meal-deal and takeaway habits.

Get a nutrition plan

Recover

Sleep, caffeine timing and alcohol all change how your body responds to training.

Questions

About the score

Is the score a medical test?

No. It's a lifestyle snapshot and doesn't diagnose anything.

What counts as a good resting heart rate?

Most healthy adults are 60–100 bpm, and fit people are often lower. See your GP if it's consistently above 100, or if you have chest pain, dizziness, fainting or unusual breathlessness.

How often should I retake it?

Every 8 to 12 weeks.

Do I need a WHOOP or similar device?

No. A manual pulse check and your phone's step count are enough to start.

General education from Massimo Massaro, not medical advice. If you have a health condition, take medication or feel unwell, speak to your GP first. If you smoke, the NHS Stop Smoking Service is free.

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