Nutrivention — Movement Pillar Score
Let’s map your actual day
Phase 1 of 3 · Deliberate Exercise0%
Phase 1 of 3 · Deliberate Exercise
The one hour you plan for
This is the part everyone already tracks — structured, intentional movement. Answer for a typical week, not your best week.
In a typical week, how many days do you do structured exercise — gym, sport, a class, a dedicated workout?
On the days you do move, how long is a typical session?
I don’t have a set structured session
Under 20 minutes
20–45 minutes
45+ minutes
Phase 2 of 3 · Sedentary Load
🪑 The other 15 hours
Prolonged sitting has its own, independent effect on blood sugar and fat metabolism — separate from whether you exercised that day. Be honest about your actual desk-and-commute reality.
On a typical workday, roughly how many hours are you sitting — desk, commute, meetings, combined?
During a typical 2-hour work block, how often do you actually get up and move?
Rarely — I can sit through most of it without noticing
Once, if I remember
2–3 times
Every 30–45 minutes, fairly consistently
Phase 3 of 3 · Daily Integration
The movement hiding in your day
This is where the five extra minutes actually live — not a new workout, just what you already do with the choices in front of you.
Stairs vs. lift, when you actually have the choice:
Always the lift
Depends on my mood or how many floors
Usually stairs
Always stairs, no exceptions
Which of these are already part of your week? Select all that apply.
Taking at least one call standing or walking
Parking further away / getting off transit a stop early on purpose
Using a standing desk or standing option for part of the day
Taking a walking meeting instead of a seated one
Nutrivention — Movement Pillar Score
Your Movement Score
—
out of 100 — higher reflects stronger, more consistent movement across your day
—
Self-reported activity estimates tend to run a little higher than reality, and self-reported sitting time tends to run a little lower — treat this score as a floor, not a precise measurement.
Where to start
Sources
Ekelund U, Tarp J, Ding D, et al. (2026). Deaths potentially averted by small changes in physical activity and sedentary time. The Lancet, 407(10526), 339–349.WHO Global Recommendations on Physical Activity for Health (150 min/week moderate-activity guideline, underlying IPAQ-SF categorization).
Rosenberg, D.E. et al. (2010). Reliability and validity of the Sedentary Behavior Questionnaire (SBQ) for adults. Journal of Physical Activity and Health, 7(6), 697–705.