Most people know what you need to do to be healthy: eat right, exercise, don’t smoke, and keep your body weight in check. Those four simple things have been shown to substantially reduce your risk for cardiovascular disease, diabetes, cancer, and early death.

But how many people actually do all that?

In a new study in the journal Mayo Clinic Proceedings, a group of researchers set out to answer that very question. They looked at data from a nationally representative sample of 5,000 people to see how many hit those four healthy targets.

Here’s how the researchers defined each target:

  •  Exercise: If you wore an activity tracker, would it show that you exercise at a moderate or higher intensity for at least 150 minutes per week?
  •  Diet: Do you adhere to the federal government’s definition of a good diet, which emphasizes ample produce and limited saturated fats, sodium, and added sugar?
  •  Body Composition: Would a body composition scanner show that you have a body fat percentage between 5 and 20 percent if you’re male, or 8 and 30 percent if you’re female?
  •  Smoking Status: Can you pass a blood test proving that you don’t smoke?

Be honest: Do you pass all those tests? If not, you’re in good company. Just 2.7 percent of the study participants hit all four benchmarks.

Maintaining a healthy body fat percentage seems to be the hardest part: Less than 10 percent of the subjects have a body fat percentage in the normal range.

Men score worse than women: They’re less likely to eat well (only 32 percent do, compared to 44 percent of women) and abstain from smoking (63 percent, compared to 80 percent of women).

Related: 5 Proven Strategies to Quit Smoking

The scientists also tested the subjects’ blood for markers that would indicate their risk for cardiovascular disease. The more of the targets a person hit, the lower their risk.

But that’s not surprising. People already know that eating right and exercising will make them healthier—it’s just that making healthy choices is hard, says study coauthor Ellen Smit, Ph.D., a professor of epidemiology at Oregon State University. (Breaking news!)

To make it easier, pursue workouts and nutritious meals you enjoy, says Smit. If you despise running, try CrossFit. Hate kale? Eat iceberg. You’ll be more apt to stick to habits you don’t have to force, she says.

Or if time is your only hurdle, find a short, intense workout you can do without leaving your house, like THE 21-DAY METASHRED. And check out these 5 Healthy Eating Hacks For Busy People.