Live 10 years healthier

How your weekly score works, and the goals that raise it.

How it works

Your score out of 100 shows how many of your weekly habit goals you reached across five areas. Each area counts equally.

The aim is simple: keep your score high week after week. Steady habits help you keep strength, balance and independence for years to come.

What your score means

85–100Excellent week — you're building lasting ability.
70–84Strong week — pick one area to nudge up.
50–69Good foundation — choose one or two small goals.
Under 50Fresh start — begin with walking and one strength session.

Weekly goals by area

Activity & cardio

A stronger heart and lungs make walking, stairs and travel easier for longer.

  • 4 brisk walks of 20+ minutes
  • Build toward 150 minutes of moderate activity a week
  • Take the stairs or a short walk after meals

Strength, balance & mobility

Muscle and balance help you get up, carry, climb and stay steady on your feet.

  • 2 strength sessions (legs, back, grip)
  • 5 days of balance practice, 5–10 minutes
  • Daily mobility: hips, shoulders, ankles

Sleep & recovery

Rest is when your body adapts and gets stronger.

  • 5 nights with 7+ hours
  • Same bedtime most nights
  • One easy recovery day after hard sessions

Nutrition & hydration

Protein and fluids help maintain muscle and energy.

  • Protein at every meal on 5 days
  • 6+ glasses of water on 5 days
  • Vegetables or fruit at most meals

Mind & connection

Learning, mood and friendships are part of ageing well.

  • 3 social connections a week
  • 5 quick mood check-ins
  • Something new to learn or a puzzle most days

Tips to raise your score

  • Improve your lowest area first — it lifts your score fastest.
  • Log your week; missing entries never count against you, but a complete week gives a truer score.
  • Pick one or two "next week" ideas on the score page.
  • Talk with your trainer about raising goals as you get stronger.
"10 years healthier" is a motivating goal, not a promise. This score tracks habits; it doesn't diagnose or replace your doctor's advice.
See my score