+

Change test ID

You are already logged in with Are you sure you want to discard this and log in with a new ID?
Yes, log in with my new ID

Cancel
+

Change test ID

You are already logged in with Are you sure you want to discard this and log in with a new ID?
Yes, log in with my new ID

Cancel
+

Change test ID

You are already logged in with Are you sure you want to discard this and log in with a new ID?
Yes, log in with my new ID

Cancel
Loading...
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions

Your result is:

Your

We got more information to show you...

Take 1 minute to answer our form and get access to deeper insights about your fatty acid profile.
Your answers will not affect your result.
Take me to the questions

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, i'm sure
Step 1 of 5

What country are you from?

Back
Step 2 of 5

Please, enter your age, weight & height

Please note that your correct age is important to receive the right results. Children have different references from adults.
Back
Step 3 of 5

Please, select your gender

Female
Male
Other
Back
Step 4 of 5

Have you consumed any Omega-3 supplements before?

No
Yes, for a short time
Yes, for more than 120 days
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 5 of 5

We protect your privacy

By taking the BalanceTest and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your BalanceTest ID to info@zinzino.com
I agree
Step 4b of 5

What kind of Omega-3 supplement?

EssentOil
Essent (softgels)
BalanceOil Vegan
BalanceOil AquaX
Other Omega-3 supplements
Back
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions
Not at all! If you don’t want to answer the questions prior to getting your Omega-6:3 Balance result, you can choose to skip this step.
Do my answers affect my result?

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, i'm sure
Step 1 of 7

What country are you from?

Back
Step 2 of 7

Please, enter your age, weight & height

Please note that your correct age is important to receive the right results. Children have different references from adults.
Back
Step 3 of 7

Please, select your gender

Female
Male
Other
Back
Step 4 of 7

Have you consumed any Omega-3 supplements before?

No
Yes, for a short time
Yes, for more than 120 days
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 6 of 7

Do you want a notification when your test is ready?

Yes
No
Back
Step 7 of 7

We protect your privacy

By taking the BalanceTest and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your BalanceTest ID to info@zinzino.com
I agree
Step 6b of 7

Activate notifications

Please, enter your contact info below. We'll notify you once the test is analyzed and ready for you to see.
+ Add
Back
Step 4b of 7

What kind of Omega-3 supplement?

EssentOil
Essent (softgels)
BalanceOil Vegan
BalanceOil AquaX
Other Omega-3 supplements
Back

Your test results are not yet ready

It takes approximately 10-20 days for the laboratory to analyze your blood sample. Please check again in a few days if your results are ready.
Close

Thank you for your answers!

Your test is not yet analyzed. It takes approximately 10-20 days for the laboratory to analyze your blood sample. If you have chosen to activate notifications, we’ll get back to you when your results are done.
While waiting for your results, don’t forget to take your daily dose of a EssentOil product!
Close
+
Logo

We are terribly sorry!

We’ve experienced technical problems and unfortunately need a new sample from you, please contact our customer service for further instructions.
TO THE FORM

Your form is already sent.

We have received your request to send a new test kit.

Do you have more questions please contact customer support
Customer support
Close

Your sample contained too little blood

Your sample contained too little blood and we were unable to analyze your fatty acids. Unfortunately, we need a new sample from you. Please, fill in our form to receive a new BalanceTest.
TO THE FORM

Your sample was missing in the envelope

It looks like you forgot to put your sample into the envelope. Unfortunately, we’ll need a new sample from you. Please, fill in our form to receive a new BalanceTest.
TO THE FORM
Thank you. We have now received your request.

Please, fill in the following information and we’ll provide you with a new BalanceTest.

Send
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions
Not at all! If you don’t want to answer the questions prior to getting your status of vitamin D, you can choose to skip this step.
Do my answers affect my result?

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, i'm sure
Step 1 of 7

What country are you from?

Back
Step 2 of 7

Please, enter your age, weight & height

Back
Step 3 of 7

Please, select your gender

Female
Male
Other
Back
Step 4 of 7

Have you consumed any supplements containing vitamin D recently?

Yes
No
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 6 of 7

Have you taken any Zinzino Vitamin D Test before?

Yes
No
Back

We want your help

In order to develop better products and give better guidance, we want to ask 3 questions about your vitamin D status in relation to your change in vitamin D supplementation.
In order to participate, this needs to be at least your second test and you need access to your previous test code.
Yes, I want to participate
No, thanks
Back
Step 6 of 7

Do you want a notification when your test is ready?

Yes
No
Back
Step 1 of 3

Please, enter your previous Vitamin D Test ID

OK
The code is not correct, please try again.
nmol/L
Date:
Country:
Gender:
Back
Step 2 of 3

Enter if you made any CHANGES in daily dosage since your previous test?

Fill inn your increase or decrease of Vitamin D supplements

ZinoShine+ (Tab(s))
-
+
Xtend/Xtend+ (Tab(s))
-
+
BalanceOil+/Vegan/AquaX (Ml)
-
+
Protect+ (Cap(s))
-
+
Essent+ (softgels) (Cap(s))
-
+
From another supplier (Mcg)
-
+
Back
Step 3 of 3

How often did you take the supplements?

Xtend/Xtend+

days per week

0
7
BalanceOil+/Vegan/AquaX

days per week

0
7
Back
Step 7 of 7

We protect your privacy

By taking the BalanceTest and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your BalanceTest ID to info@zinzino.com
I agree
Step 6b of 7

Activate notifications

Please, enter your contact info below. We'll notify you once the test is analyzed and ready for you to see.
Email address
Yes No
Phone number Arrow
Back
Step 5 of 6

Select products

ZinoShine+
0
7
times per week
Xtend/Xtend+
0
7
times per week
BalanceOil+/Vegan/AquaX
0
7
times per week
Protect+
0
7
times per week
Essent+ (softgels)
0
7
times per week
From another supplier - times per week
0
7
times per week
Back

Your result is:

Your vitamin D level

We got more information to show you...

Take 1 minute to answer our form and get access to deeper insights about your fatty acid profile.
Your answers will not affect your result.
Take me to the questions

Your test results are not yet ready

It takes approximately 10-20 days for the laboratory to analyze your blood sample. Please check again in a few days if your results are ready.
Close

Thank you for your answers!

Your test is not yet analyzed. It takes approximately 10-20 days for the laboratory to analyze your blood sample. If you have chosen to activate notifications, we’ll get back to you when your results are done.
While waiting for your results, don’t forget to take your daily dose of a EssentOil product!
Close
+
Logo

Let’s start!

Begin by answering our easy, 1-minute form.
Take me to the questions
Not at all! If you don’t want to answer the questions prior to getting your status of vitamin D, you can choose to skip this step.
Do my answers affect my result?

Are you sure?

Answering the form will give you full access to all the details about your fatty acid profile, and if your results aren’t ready, we’ll notify you once they are. You will only see your Omega-6:3 Balance if you choose to not answer the questions.
Your answers will not affect your results.
Take me to the questions
Yes, i'm sure
Step 1 of 7

What country are you from?

Back
Step 2 of 7

Please, enter your age, weight & height

Back
Step 3 of 7

Please, select your gender

Female
Male
Other
Back
Step 4 of 7

Have you consumed any supplements containing vitamin D recently?

Yes
No
Back
Step 5 of 7

Which option best describes your diet?

Omnivore
(I eat everything)
Lacto-ovo Vegetarian
(I don’t eat meat)
Pescetarian
(I only eat fish and seafood)
Vegetarian
(I don’t eat any animal products)
Back
Step 6 of 7

Have you taken any Zinzino Vitamin D Test before?

Yes
No
Back

We want your help

In order to develop better products and give better guidance, we want to ask 3 questions about your vitamin D status in relation to your change in vitamin D supplementation.
In order to participate, this needs to be at least your second test and you need access to your previous test code.
Yes, I want to participate
No, thanks
Back
Step 6 of 7

Do you want a notification when your test is ready?

Yes
No
Back
Step 1 of 3

Please, enter your previous Vitamin D Test ID

OK
The code is not correct, please try again.
nmol/L
Date:
Country:
Gender:
Back
Step 2 of 3

Enter if you made any CHANGES in daily dosage since your previous test?

Fill inn your increase or decrease of Vitamin D supplements

ZinoShine+ (Tab(s))
-
+
Xtend/Xtend+ (Tab(s))
-
+
BalanceOil+/Vegan/AquaX (Ml)
-
+
Protect+ (Cap(s))
-
+
Essent+ (softgels) (Cap(s))
-
+
From another supplier (Mcg)
-
+
Back
Step 3 of 3

How often did you take the supplements?

Xtend/Xtend+

days per week

0
7
BalanceOil+/Vegan/AquaX

days per week

0
7
Back
Step 7 of 7

We protect your privacy

By taking the BalanceTest and submitting your blood sample to the laboratory, you also agree to give Zinzino your consent to having your personal health data analyzed, which is then stored in our database and displayed for you on demand on this website.
If, at some point in the future, you decide that you would like to delete your personal data from our database, please send us an e-mail with your request and your BalanceTest ID to info@zinzino.com
I agree
Step 6b of 7

Activate notifications

Please, enter your contact info below. We'll notify you once the test is analyzed and ready for you to see.
Email address
Yes No
Phone number Arrow
Back
Step 5 of 6

Select products

ZinoShine+
0
7
times per week
Xtend/Xtend+
0
7
times per week
BalanceOil+/Vegan/AquaX
0
7
times per week
Protect+
0
7
times per week
Essent+ (softgels)
0
7
times per week
From another supplier - times per week
0
7
times per week
Back

Your result is:

Your vitamin D level

We got more information to show you...

Take 1 minute to answer our form and get access to deeper insights about your fatty acid profile.
Your answers will not affect your result.
Take me to the questions

Your test results are not yet ready

It takes approximately 10-20 days for the laboratory to analyze your blood sample. Please check again in a few days if your results are ready.
Close

Thank you for your answers!

Your test is not yet analyzed. It takes approximately 10-20 days for the laboratory to analyze your blood sample. If you have chosen to activate notifications, we’ll get back to you when your results are done.
While waiting for your results, don’t forget to take your daily dose of a EssentOil product!
Close
+
Logo

We are terribly sorry!

We’ve experienced technical problems and unfortunately need a new sample from you, please contact our customer service for further instructions.
TO THE FORM

Your form is already sent.

We have received your request to send a new test kit.

Do you have more questions please contact customer support
Customer support
Close

Your sample contained too little blood

Your sample contained too little blood and we were unable to analyze your fatty acids. Unfortunately, we need a new sample from you. Please, fill in our form to receive a new BalanceTest.
TO THE FORM

Your sample was missing in the envelope

It looks like you forgot to put your sample into the envelope. Unfortunately, we’ll need a new sample from you. Please, fill in our form to receive a new BalanceTest.
TO THE FORM
Thank you. We have now received your request.

Please, fill in the following information and we’ll provide you with a new BalanceTest.

Send
Loading...
Logo
HbA1c Test questionnaire
Close
We are terribly sorry!
We’ve experienced technical problems and unfortunately need a new sample from you, please contact our customer service for further instructions.
Contact us
Logo
HbA1c Test questionnaire
Close
Your sample contained too little blood
Your sample contained too little blood and we were unable to analyze your fatty acids. Unfortunately, we need a new sample from you. Please contact our customer service for further instructions.
Contact us
Logo
HbA1c Test questionnaire
Close
Your sample was missing in the envelope
It looks like your sample was not in the envelope. Unfortunately we’ll need a new sample from you, please contact our customer service for further instructions.
Contact us
Logo
HbA1c Test questionnaire
Close
Ready
Your test is ready
To get your blood test result, you need to complete the questionnaire.
What you need:
Tape
Measuring tool
A measuring tape or string and yardstick
Card
Previous test ID code(s)
If you have taken a BalanceTest and / or Vitamin D Test within the last 6 months.
Take me to the questions
Logo
HbA1c Test questionnaire
Close
Let’s start!
Begin by filling out our easy 5-min questionnaire
What you need:
Tape
Measuring tool
A measuring tape or string and yardstick
Card
Previous test ID code(s)
If you have taken a BalanceTest and / or Vitamin D Test within the last 6 months.
Take me to the questions
Logo
HbA1c Test questionnaire
Close
Ready
Your test is not analyzed yet
It takes approximately 10-20 days for our lab to analyze your test sample. Please check again in a few days if your results are ready.
Image
Your answers have been saved
Close
Continue
Logo
HbA1c Test questionnaire
Close
What country are you from?
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Age
years
Your weight
kg
pounds
Your height
cm
inches
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Waist measurement
cm
inches
How to measure
Place a tape measure around your middle, just above the belly button. Make sure it’s pulled tight, but isn’t digging into your skin. Breathe out naturally and take your measurement. Take your measurement again, just to be sure.
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Gender at birth
Male
Female
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you have a mother, father, sister, brother, or child who has been diagnosed with Type 2 diabetes?
Yes
No
I don’t know
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you taking medication for high blood pressure?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you currently taking any Zinzino products?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Select which products you use
BalanceOil-products
Check
Protect+
Check
Zinobiotic+
Check
ZinoShine+
Check
Xtend/Xtend+,
Check
Viva+
Check
LeanShake
Check
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Have you taken a balance test the last 6 months?
OK
Done
I forgot my test code
543286527536BT
Critical Low

Date:

Country:

Gender:

543286527536BT
This test has not yet been analyzed, please make sure that you entered the correct code.
If the test was recently sent, your results will automatically be updated when the analyzation has been completed.
543286527536BT
This test was taken more than 6 months ago and can unfortunatly not be taken into account for your current health status.
Check
I have not taken any BalanceTest
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you in balance?
Balanced
Semi-balanced
Unbalanced
I don’t know
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Have you taken a Vitamin D Test the last 6 months?
OK
Done
I forgot my test code
Critical Low

Date:

Country:

Gender:

This test has not yet been analyzed, please make sure that you entered the correct code.
If the test was recently sent, your results will automatically be updated when the analyzation has been completed.
This test was taken more than 6 months ago and can unfortunatly not be taken into account for your current health status.
Check
I have not taken any Vitamin D Test
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Are you sufficient in Vitamin D?
>50 nmol/L/>20 ng/mL
Yes
No
I don’t know
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat a cup size of vegetables or fruit?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat a serving of oily fish (or fresh sea algae)?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you add extra table salt to your meals?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you exercise in a way that increases your pulse during at least 30 minutes?
6–7 times per week
5 times per week
Less than 5
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
If you don't exercise (cardio) on a daily basis but still exercise regularly, is your weekly total
≥ 3 hours
2.5 hours ≤ 3 hours
1 hour ≤ 2.5 hours
< 1 hour
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you participate in strength training/exercise?
This includes pilates, calisthenics, resistance training
Regularly
Less than once per week
Never
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
During work and leisure time are you physically active (at least 30-minutes) per day?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you currently smoke cigarettes or any other tobacco products on a daily basis?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you have a sedentary job/profession (office/desk based)?
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you drink more than 14 units of alcohol per-week?
This is equal to approx. 6 pints of beer per week, or 6 medium glasses of wine
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat candy, snacks, sweet-food or ultra-processed food?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you drink soda, fruit juices, and/or other drinks with added sugar or sweeteners?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
How often do you eat wholegrain foods?
5–7 days per week
1–4 days per week
Less than once per week
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Do you want a notification when your test is ready
Yes
No
BackPrevious
NextNext
Back Logo
HbA1c Test questionnaire
Close
Activate notifications (optional)
Please enter your contact info below, we'll notify you once the test is analyzed and ready for you to see.
Email address
Yes No
Phone number Arrow
Yes No
BackPrevious
NextNext
Logo
HbA1c Test questionnaire
Close
Review your answers and give consent
Edit
Age:
-
Edit
Your weight:
-
Edit
Your height:
-
Edit
Waist measurement :
-
Edit
Gender at birth:
-
Do you have a mother, father, sister, brother, or child who has been diagnosed with Type 2 diabetes?
Edit
- Yes No
Are you taking medication for high blood pressure?
Edit
- Yes No
Are you currently taking any Zinzino products?
Edit
- Yes No
Select which products you use:
Edit
-
Add your Zinzino codes
Edit
BalanceTest
-

Edit
Vitamin D Test
-
How often do you eat a cup size of vegetables or fruit?
Edit
-
How often do you eat a serving of oily fish (or fresh sea algae)?
Edit
-
Do you add extra table salt to your meals?
Edit
- Yes No
How often do you exercise in a way that increases your pulse during at least 30 minutes?
Edit
-
If you don't exercise (cardio) on a daily basis but still exercise regularly, is your weekly total
Edit
-
Do you participate in strength training/exercise?
Edit
-
During work and leisure time are you physically active (at least 30-minutes) per day?
Edit
- Yes No
Do you currently smoke cigarettes or any other tobacco products on a daily basis?
Edit
- Yes No
Do you have a sedentary job/profession (office/desk based)?
Edit
- Yes No
Do you drink more than 14 units of alcohol per-week?
Edit
- Yes No
How often do you eat candy, snacks, sweet-food or ultra-processed food?
Edit
-
How often do you drink soda, fruit juices, and/or other drinks with added sugar or sweeteners?
Edit
-
How often do you eat wholegrain foods?
Edit
-
Number of questions to answer: 22
Continue
Close
Image
Quit questionnaire?
Do you want us to save the questions so that you can restart where you left off?
No, don’t save
Yes, please save
×

According to EFSA:


1.    DHA contributes to the maintenance of normal brain function
2.    EPA and DHA contribute to the normal function of the heart

 

According to EFSA, vitamin D: 

 

3.    contributes to normal absorption/utilization of calcium and phosphorus
4.    contributes to normal blood calcium levels
5.    contributes to the maintenance of normal bones
6.    contributes to the maintenance of normal muscle function
7.    contributes to the maintenance of normal teeth
8.    contributes to the normal function of the immune system
9.    has a role in the process of cell division
 

 

 

Enter your test ID
Ok
id:
Country:
Sex:
Age:
EssentOil:
Other Omega-3:
BalanceOil AquaX:
BalanceOil Vegan:
Essent (softgels):

Increasing your physical activity

People often find this task daunting, typically because they attempt to achieve too much too soon. It takes time to change our behaviours, and as such we should give ourselves time from the start. The key is to focus on improvement and not perfection. Set the right target right from the start: today, I will do a little more than yesterday, and this will be your mantra – move a little each day, and therefore a little bit better. The key to successful behaviour change is to embrace the new and forget the old. 

First, Lead a NEAT life: 

 

Increasing your NEAT (Non-Exercise Activity Thermogenesis) has profound effects. All that finger tapping, knee bobbing, foot tapping, and finger twiddling is good for your health. More commonly, standing up more often, walking, cleaning, making your bed in the morning; doing these more regularly, and with some vigour, makes a measurable difference. This non-exercise activity thermogenesis (NEAT), and along with other types of low duration, low intensity, movements they have a beneficial impact on your health. 

 

How to be NEATer: 

 

Look for opportunities throughout the day. Walk on the spot while brushing your teeth, talking (on the phone or in person), and on your commute to/from work. Take your bike instead of car when doing grocery shopping, picking up the kids or visiting friends close by. 

 

· Stairs: If you only have a few flights to go, take the stairs. It’s quicker than the elevator and it requires twice the amount of work compared to standing still. 

 

· Movement snacks: Set an alarm to remind you to get up and walk around every 20-30 minutes. Walk in place while watching TV or stand up or do easy movement exercises during work hours and suggest meetings where you can move (e.g. walk) . 

 

· Change your chair: No matter how active we become it’s still going to take a lot of our time each day. Spend some of that time sitting on a body ball. The increased effort needed to keep you balanced with a good posture works your core muscles and requires more energy. 

 

· Do your chores: Embrace vacuuming and washing windows. They create similar energy output as a leisurely walk. Other tasks such as making your bed each day, washing the dishes and daily dusting all add up. 

 

Increasing your amount of NEAT activity will reduce your time in purely sedentary activities and increase your daily physical activity. It’s also a great option for people who are living with function-limiting conditions, or who may have challenges with more vigorous activities. 

 

It is important to note that most NEAT activity is too low of intensity to improve your fitness and therefore it should be used to complement (not replace) your daily target of at least 20-30 minutes of moderate/vigorous activity per day. 

 

 

Walking your way to better health: 

 

Achieving 10,000 steps per-day is roughly the equivalent of walking 8 kilometers and creates a calorie expenditure of approx. 300 – 500kcal. Walking wakes the body system up, increases blood circulation, causes us to breathe more deeply, and means that we engage, physically, in the world around us. This alone has profound mental health benefits that are well documented in the research literature. 

 

Example: 

 

Week one; Aim to achieve 5,000 steps a day. This will be easy, so easy that you will probably not even consider it any real effort to achieve. This is a good thing and a great start. Humans love success, it drives us forwards for more.  

 

Day two, now it’s time to apply the 10% rule. Today, you will perform 5,500 steps. Not a lot more than yesterday, but an improvement all the same. It still feels easy, you are still succeeding, and most importantly you are still winning. 

 

By continuing to grow by 10% each day you will hit 10,000 steps in eight days! 

 

By changing your walking behavior in this way, you have divided the task down into smaller, far more achievable, goals. A part of the problem we face when we make big changes is the dealing with the disruption to our old routine. By taking this measured approach you increase your chances of overall success, and likewise increase the likelihood of developing a life-long health habit. 

 

Daily physical activity hacks 

 

There’s no such thing as bad weather, only inappropriate clothing. Become a movement opportunist using the following strategies. 

 

Get off earlier: 

 

Think about your daily commute to and from work, simply by getting off the train/tram/bus a stop early you can add valuable steps and activity to your day. Or, if the surroundings and weather make it possible, use your bike instead of vehicles with motors. 

 

Park it: 

 

Instead of trying to secure a parking space for your car that is close to work, find a spot that is at least a kilometre away. This simple strategy creates a movement opportunity and means that finding those extra steps each day soon starts to take care of itself. Parking further away is convenient for your walking habit. 

 

Embrace the ‘No elevator or escalator’ rule: 

 

Your mantra is simple – climb your way to the peak of health!See every staircase as an opportunity to move more. Be strict and have a firm policy of no elevators or escalators anywhere! 

 

Suggestion on actions: 

 

Set a movement-alarm during work hours 

 

Increase daily steps / aim for at least 10 000 steps a day 

 

Take a short walk after meals (e.g. use 10 minutes of your lunch break to move after you have eaten, include a short 10-min walk in the neighbourhood after dinner, walk for 10 minutes before breakfast) 

 

Play with your kids / engage in their hobbies (e.g. football / bicycling / dancing)