Exercise
Exercise is an essential component for overall quality of life. The Exercise Measure in the Giji Index evaluates key areas of physical activity, including resistance training, cardiovascular health, flexibility, and orthopedic function.
This measure uses scientifically supported indicators such as the frequency and intensity of aerobic exercise, strength training, and stretching routines.
High-Intensity Activity
On a scale relative to an individual’s personal capacity, vigorous-intensity physical activity is usually a 7 or 8 on a scale of 0–10, while moderate activity is a 5 or 6. These activities are characterized by large increases in breathing rate or heart rate, such as carrying or lifting heavy loads, digging, swimming, running, or football.
High-intensity activity is well-established to significantly improve cardiovascular health, muscular strength, and endurance. However, there is ongoing uncertainty regarding the upper limit, i.e. where the risks of continued exercise outweigh the benefits. The World Health Organization's Guidelines on Physical Activity is likely the most thorough and comprehensive review of the research to date, and has found that adults should do either:
75-150 minutes of vigorous activity per week, or
150-300 minutes of moderate activity per week
Under this model, activities may be performed in combination with any ratio where 1 minute of vigorous exercise is equivalent to 2 minutes of moderate exercise.
Note that strength training or weight training does not typically count as vigorous activity and is counted separately in the Giji Index.
Step Count
There is limited direct evidence suggesting that the oft-promoted 10,000-steps-per-day benchmark leads to longer life expectancy, however a higher step count is nonetheless linearly associated with lower all-cause mortality. There are multiple further reasons to pursue a higher daily step count:
1. Step count is an excellent proxy for light activity.
2. Step count is an excellent inverse proxy for sedentarism.
3. Walking has low likelihood of injury, is easy on joints, and scales well at high volumes.
4. High volumes of walking does not interfere with muscle growth.
Achieving at least 8,000 to 10,000 steps per day is a commonly recommended target for maintaining an active lifestyle and reducing sedentary behavior. Some studies have found benefits at 12,000 or more steps per day. Even small increases in daily steps can significantly reduce the risk of chronic conditions and promote longevity.
Strength Training
Strength or resistance training builds muscle mass, strengthens bones, and improves metabolic health. Regular strength exercises also contribute to enhanced physical performance and injury prevention. Engaging in resistance training at least two days per week is recommended by the American College of Sports Medicine and by the World Health Organization in addition to other exercise activities. For the purposes of the Giji Index, full marks are awarded for three or more training sessions per week.
Low-Impact Exercises
Low-impact exercises, such as stretching (dynamic and static), yoga, tai chi, qigong, balance exercises, and flexibility exercises provide physical and mental benefits without placing excess stress on joints. These exercises help improve flexibility, balance, coordination, and mental well-being, all of which contribute to better overall health. Regular participation in these practices is linked to reduced risks of injury, improved musculoskeletal health, and enhanced mental clarity and emotional resilience.
The association is particularly strong among older adults, individuals recovering from injuries, or those with chronic conditions, as they provide health benefits while minimizing the risk of strain or overexertion. Outside of these populations, the association is weaker for most effects. However, a 2018 study by Zou and colleagues found regular practice has a robust stress-lowering effect among all populations.
Sedentarism
In adults, higher amounts of sedentary behaviour are associated with all-cause mortality, cardiovascular disease, cancer mortality and incidence, and type-2 diabetes. For some diseases such as obesity the relationship is well-understood to be causal, and for others such as fibromyalgia the relationships -though strong- is less clear and may be corollary. Nonetheless it is strongly recommended that adults should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits and is an easy step for people looking to improve their health.
Did you know … Physical activity is so effective at reducing the risk of experiencing depression and depressive symptoms that it may be as effective as psychological and pharmaceutical therapies. Read more in the 2018 Physical Activity Guidelines Advisory Committee Scientific Report.
2.4km Run Time
Running performance over 2.4 kilometers is a key measure of cardiovascular endurance. Faster times indicate better aerobic capacity and heart health. A time under 12 minutes for men and 14 minutes for women is generally considered a good benchmark. Regular aerobic activity strengthens the heart and lungs, improves stamina, and reduces the risk of chronic diseases.
Resting Heart Rate
A resting heart rate between 60-100 BPM is considered normal for most adults, with athletes often having lower rates. A lower resting heart rate generally indicates more efficient heart function and better cardiovascular fitness. Maintaining a healthy resting heart rate through regular physical activity reduces the risk of cardiovascular disease and promotes longevity.
If you do not have access to your standard resting heart rate, please take a moment to measure now. If you have never taken your heart rate before, please look at the Mayo Clinic guide.
Squat Benchmark
Squatting bodyweight for multiple repetitions is a benchmark of lower-body strength and functional fitness. Squat exercises engage the quadriceps, hamstrings, glutes, and core, promoting muscle strength and balance. Regular squat training also contributes to better mobility, reduced risk of injury, bone growth, and general athletic performance.
To perform this test, load a barbell with plates so that the weight is equal to your bodyweight. So if you are a female weighing 50kg, the bar with its weights should be 50kg. Then stand with the bar held on the shoulders, feet shoulder-width apart and lower until your knees are at a 90 degree angle. Then stand back up to your full height. 10 repetitions of this without pausing is a good standard of fitness to aim for.
Deadlift Benchmark
The deadlift is a comprehensive test of full-body strength, engaging the back, legs, core, and grip. Lifting your bodyweight for 10 repetitions is a good indicator of overall functional strength and muscular endurance. Regular deadlifting helps improve posture, increases bone density, and prevents injuries associated with weak core or back muscles.
To perform this test, load a barbell with plates so that the weight is equal to your bodyweight. So if you are a female weighing 50kg, the bar with its weights should be 50kg. Stand with feet hip-width apart, the barbell over your mid-foot. Bend at your hips and knees, gripping the bar just outside your knees. Keep your back flat, chest up, and shoulders slightly in front of the bar. Push through your heels, extending your hips and knees simultaneously to lift the bar while keeping it close to your body. Once standing upright, reverse the movement by hinging at the hips and bending your knees to lower the bar back to the ground in a controlled manner. 10 repetitions of this without pausing is a good standard of fitness to aim for.
Apley Scratch Test
The Apley Scratch Test measures shoulder flexibility and range of motion. Being able to touch the hands together indicates good shoulder mobility, which is essential for preventing injuries and maintaining upper-body function. Limited shoulder mobility can lead to stiffness, discomfort, and increased risk of shoulder injuries. To perform the Apley Scratch Test, reach one arm over your shoulder with your palm facing down, aiming to touch the upper part of your opposite shoulder blade. Simultaneously, reach the other arm behind your back, palm facing outward, and try to touch the lower part of the opposite shoulder blade. Repeat on the other side to assess shoulder mobility and flexibility.
Sit and Reach Test
The sit-and-reach test assesses hamstring and lower back flexibility. Greater reach distances indicate good flexibility, which is crucial for injury prevention, maintaining proper posture, and improving mobility. Flexibility is associated with better overall physical performance and a reduced risk of musculoskeletal injuries.
To do the sit and reach test, sit on the floor with your legs extended straight in front of you, feet flat against a box or measuring device. Keep your knees locked and slowly bend forward at the waist, reaching as far as possible toward your toes while keeping your hands together. Hold the stretch for a moment, then measure the distance reached beyond your toes or at the toes if applicable.
