The Capacity BriefCheck Your Baseline
Assessment

Healthspan Baseline

A guided check of the foundations that support long-term performance: movement, strength, cardiovascular activity, mobility, sleep, recovery, and nutrition.

Take the Healthspan Baseline

No lab work · No fake age score · No account needed

Show your working

How this tool reaches its answer.

A tool that returns a number owes you three things: what it looked at, what it took for granted about you, and where its answer stops being reliable. All three are below.

What it measures

The inputs

  • How much deliberate movement, resistance training, and cardiovascular work you currently do in a typical week.
  • Self-reported function in the tasks that depend on strength, mobility, and balance.
  • Sleep duration and consistency, and how recovered you feel on an ordinary morning.
  • Everyday nutrition patterns, with an emphasis on protein and hydration.

What it assumes

Taken for granted

  • Your answers describe a typical recent month rather than your best or worst week.
  • You are a healthy adult without a condition or injury that changes what safe activity looks like for you.
  • Current public activity guidance is a reasonable reference point for a general adult population.

Where it stops

Known limits

  • Everything here is self-reported, so the result reflects what you noticed rather than what was measured.
  • It cannot detect a medical condition, and a good profile is not a clean bill of health.
  • It produces a starting point and a priority, not a diagnosis, a risk score, or a biological age.
Assessment

Where your capacity stands today

Sixteen questions about a typical week. Four minutes, no account, and nothing leaves this tab. Answer for the week you had. A baseline you flatter tells you nothing.

Your answers stay in this browser tab. We never see them. Closing the page clears them.

About you

One question, because two of the guidelines differ for adults over 65.

Which age band are you in?

The activity guidelines add a balance recommendation from 65.

Aerobic activity

A typical week, not your best one.

Roughly how many minutes of moderate activity in a typical week?

Brisk walking, easy cycling, gardening that warms you up. You can talk but not sing.

And how many minutes of vigorous activity?

Running, hard cycling, swimming laps. Full sentences get difficult.

Strength and movement

Four questions about what you ask your body to do in a week.

How many days a week do you train the major muscle groups?

Weights, resistance bands, bodyweight work, or heavy manual work.

How many days a week involve balance work?

Single-leg work, tai chi, yoga, dance. Anything that challenges your steadiness.

Can you do all three of these comfortably?

Get from the floor to standing, reach overhead, squat down to pick something up.

On a sitting day, how often do you get up and move?

Sleep

Duration and timing are separate questions. Timing is the one you forget.

How much sleep do you usually get?
How much does your wake time move across a week?

Compare a work day with a day off.

Nutrition and hydration

Three quick ones. No food diary, no calorie counting.

How close are you to five portions of fruit and vegetables a day?
How many of your meals contain a clear protein source?

Meat, fish, eggs, dairy, beans, lentils, tofu.

How do you handle drinking across the day?

Recovery

How the week leaves you, rather than how any single day went.

How do you usually feel when you wake up?

Two that change the picture

Guidelines set these two apart from the rest. That is the only reason they are here.

Do you smoke or use tobacco?
How often do you drink alcohol?

Anything limiting you

This changes which priorities you get, and who we point you to first.

Is pain, injury, or a health condition limiting how you move?

What you get

The baseline asks a short set of questions about how you currently move, train, sleep, recover, and eat. It returns a profile across five systems, one suggested priority, and a small number of actions that fit the priority.

The point of the priority is subtraction. Most people already know several things they could improve; deciding which one to start with is the harder part, and doing one thing consistently beats doing five things badly.

How to answer

Answer for a typical recent month, not for your best week and not for the week you were ill. If you are between two options, choose the lower one. An honest baseline is more useful than a flattering one, because you are the only person who sees it.

It takes a few minutes. There is nothing to create an account for and nothing to download.

What to do with the result

Take the priority system, open the guide for it, and pick one change you can repeat for six weeks. Then come back and run the baseline again. The comparison between two of your own results is more informative than either result on its own.

Sources

What this page draws on

No sources listed yet

This page has not been through sourcing. Treat what it says as orientation rather than as a claim about the research, and check anything you plan to act on with a clinician.

Endurvity provides educational information, not medical advice. Always consult a qualified professional before changing your training, nutrition, or medical care.

Know the method before you trust the number.

Every Endurvity tool publishes its assumptions. If a health tool will not show you its working, that is the answer.

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