Physical Wellness:

 Activity:NeverRarelySometimesRegularlyAlways
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1I engage in moderate physical activity (walking) for at least 150 minutes per week or vigorous exercise, example HIIT (high intensity interval training) for at least 75 minutes per week.
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2I do resistance training exercises at least two times per week.
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3I do stretching exercises at least five days per week.
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4I do Pilates, dance, tai chi, yoga, or other activities for balance and core strength.
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5I eat a healthy well balanced diet and avoid processed foods and sugary drinks.
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6I live a healthy life style. I do not smoke, vape, use alcohol in excess, or engage in risky or unsafe behaviors, such as not wearing seatbelts, texting while driving, or practicing unsafe sex.
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7I get an adequate amount of quality sleep
and wake up rested most mornings.
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8I listen to my body and make appropriate adjustments or seek professional help if necessary.
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9I have prepared a family medical tree with medical health history information for at
least three generations, including dates for the beginning of health issues or deaths.
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10I have an annual physical with a doctor and keep a personal medical history log of vaccinations, surgeries, illnesses, and medications I am currently taking.
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TOTAL SCORE FOR PHYSICAL WELLNESS = __________

Rating Scale:  36-50:  Excellent – You are practicing good health habits that will reduce health risks.

   30-35:  Good – You are generally practicing healthy habits but could still improve.

   20-29:  Fair – You need to consider making some healthy behavior changes.

Below 20:  Poor – You may need to make some immediate healthy life style adjustments.

Stages of Change Model