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|1||I 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.|
|2||I do resistance training exercises at least two times per week.|
|3||I do stretching exercises at least five days per week.|
|4||I do Pilates, dance, tai chi, yoga, or other activities for balance and core strength.|
|5||I eat a healthy well balanced diet and avoid processed foods and sugary drinks.|
|6||I 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.|
|7||I get an adequate amount of quality sleep|
and wake up rested most mornings.
|8||I listen to my body and make appropriate adjustments or seek professional help if necessary.|
|9||I 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.
|10||I have an annual physical with a doctor and keep a personal medical history log of vaccinations, surgeries, illnesses, and medications I am currently taking.|
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.