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Measure Your Physical Activity

Learn more about how to measure your own physical activity.
A picture of a person tying their shoelaces with the sea in the background.
© Trinity College Dublin

In this step, you will learn about exercise guidelines and physical activity recommendations. We would like you to measure your own physical activity to help you reflect on your own activity levels. At the end of the week, we will ask you to comment on your experiences in Step 1.22. Please note that this is an optional exercise.

How can I measure my physical activity?

There are two methods that we will be asking you to measure your physical activity: the number of steps you take in a week using a pedometer or smartphone app, and/or quantifying your activity using the International Physical Activity Questionnaire.

Complete the International Physical Activity Questionnaire (IPAQ)

  • If you do not have access to a Smartphone, or would prefer not to measure your activity in this way, you can use the IPAQ to measure your activity. At the end of the week, we will ask you to quantify your activity levels using the IPAQ scoring tool.
  • There is a version of the short form IPAQ to consult in the downloads section below.
  • There is no need to score your IPAQ at this stage.

Use a pedometer application on your smartphone or a smart wristband

  • Some Android phones have an inbuilt pedometer, GoogleFit that can be used. You can also download some apps for free including Pedometer, or Runtastic.
  • For Apple phones with iOS 8 and up you can use the health app already loaded onto the phone. Alternatively, you can download Stepz.
  • If you are already using a tracker such as a FitBit, Garmin, or similar you are also welcome to use this.

How long should I measure my physical activity for?

  • We are asking you to measure your physical activity levels over 7 days using the pedometer, or reflect on your physical activity levels over 7 days using the IPAQ.

When will I report my physical activity?

  • In Step 1.22 we will be asking you to reflect on your activity levels and your methods for recording exercise, and to share your experiences with other learners.

Note that this is a optional exercise and we do not provide any technical assistance for apps.

© Trinity College Dublin
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