Healthstyle: A Self-Test1
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Everyone wants good health. But many of us dont know how to be as healthy as possible. Health experts describe lifestyle as one of the most important factors affecting our health. In fact, it is estimated that 7 of the 10 leading causes of death could be reduced through common-sense changes in lifestyle.
The first step in a healthier lifestyle is thinking about what we are doing now. This brief self-test, developed by the Public Health Service, will let you know how well you are doing to stay healthy.
The behaviors included in the test are recommended for most adult Americans. Some behaviors may not apply to persons with certain chronic diseases or handicaps, or to pregnant women. Such persons may need special advice from their doctor or other health care provider.
Healthstyle: A Self-Test has six sections:
Complete one section at a time by circling the number under the answer that best describes your behavior. Then add the numbers you circled to get your score for that section. Write the score on the line provided at the end of each section.
When you are finished with all six sections, be sure to review the information under Your Lifestyle Scores and What Your Scores Mean To You. You will learn what your scores mean, and will get tips for living a healthier lifestyle. And that's what this self-test is all about. For more detailed information, contact your health care provider or a registered dietitian (RD). Call your county Extension Family and Consumer Sciences (FCS) agent to see if healthy lifestyles programs are available in your county. Written materials may be downloaded from our publications Web site: http://edis.ifas.ufl.edu.
Your Lifestyle Scores
After you have figured your scores for each of the six sections, circle the number in each column that matches your score for that section of the test.
Remember: There is no total score for this self-test. Think about each section separately. You are identifying aspects of your lifestyle that you can improve in order to be healthier. So let's see what your scores reveal.
What Your Scores Mean to You (By Section)
Scores of 9 and 10
Excellent. Your answers show that you are aware of the importance of this area to your health. More important, you are putting your knowledge to work for you by practicing good health habits. As long as you continue to do so, this area should not pose a serious health risk. Its likely that you are setting an example for the rest of your family and friends to follow. Since you got a very high test score on this part of the test, you may want to consider other areas where your scores indicate room for improvement.
Scores of 6 to 8
Your health practices in this area are good, but there is room for improvement. Look again at the items you answered with a “Sometimes” or “Almost Never.” What changes can you make to improve your score? Even a small change can help you achieve better health.
Scores of 3 to 5
Your health risks are showing. Would you like more information about the risks you are facing? Do you want to know why it is important for you to change these behaviors? Perhaps you need help in deciding how to make the changes you desire. In either case, help is available. You can start by contacting your health care provider, a registered dietitian or your county Extension FCS agent.
Scores of 0 to 2
Obviously, you were concerned enough about your health to take this test. But your answers show that you may be taking serious risks with your health. Perhaps you were not aware of the risks and what to do about them. You can easily get the information and help you need to reduce your health risks and have a healthier lifestyle if you wish. Are you ready to take the next step?
You Can Start Right Now
The test you just completed included many suggestions to help you reduce your risk of disease and premature death. Here are some of the most significant ones:
Avoid cigarettes. Cigarette smoking is the single most important preventable cause of illness and early death. It is especially risky for pregnant women and their unborn babies. Persons who stop smoking reduce their risk of getting heart disease and cancer. So if youre a cigarette smoker, think twice before lighting that next cigarette. If you choose to continue smoking, try decreasing the number of cigarettes you smoke and switching to a low tar and nicotine brand.
Follow sensible drinking habits. Alcohol produces changes in mood and behavior. Heavy, regular use of alcohol can lead to cirrhosis of the liver, a leading cause of death. Also, statistics clearly show that mixing drinking and driving is often the cause of fatal or crippling accidents. So, if you drink, do it wisely and in moderation.
Use care in taking drugs. Todays greater use of drugs — both legal and illegal — is one of our most serious health risks. Even some drugs prescribed by your doctor can be dangerous if taken when drinking alcohol or before driving. Use prescription drugs as directed and discard out-dated medications. Excessive or continued use of tranquilizers (or “pep pills”) can cause physical and mental problems. Using or experimenting with illicit drugs including cocaine, heroin, “club drugs” such as Ecstasy, GHB, LSD, and other street drugs may lead to a number of damaging effects or even death. (See http://clubdrugs.org for more information on “club drugs”.)
Eat sensibly. Your eating habits are related to risk for high blood pressure, heart disease, obesity, diabetes, and many forms of cancer. Good eating habits mean holding down the amount of fat (especially saturated fat and trans fat), cholesterol, sugar, and salt in your diet. Include a wide variety of plant foods like whole grain foods, dry beans (like black, red, pinto, and Great Northern beans), nuts, fruits, and vegetables in your daily diet. They contain nutrients as well as protective factors that may reduce your risk of chronic diseases. Eat an adequate amount of meats, fish, poultry and fat-free or low-fat dairy foods. For more information, see http://mypyramid.gov.
Exercise regularly. Almost everyone can benefit from exercise—and theres some form of exercise almost everyone can do. (If you have any doubt, check first with your doctor.) Usually as little as 30 minutes of vigorous exercise a day five times a week will help you have a healthier heart, tone up sagging muscles, and sleep better. Think about how these changes can improve the way you feel.
Learning how to handle stress. Stress is a normal part of living. The causes of stress can be good (like a promotion on the job) or bad (like the death of a spouse). Properly handled, stress does not need to cause health problems. But unhealthy responses to stress—such as driving too fast, drinking too much, or prolonged anger or grief—can cause a variety of physical and mental problems. Even on a very busy day, find a few minutes to slow down and relax. Talking over a problem with someone you trust can often help you find a satisfactory solution. Learn to distinguish between things that are “worth fighting about” and things that are less important.
Be safety and health conscious. Think “safety first” at home, at work, at school, at play, and on the highway. Buckle seat belts and place young children in child restraint seats. Children under 12 should sit in the back seat.
Tables
Self-Test Section 1: Cigarette Smoking
Cigarette Smoking |
Almost Always |
Sometimes |
Almost Never |
If you are currently a non-smoker, enter a score of ten for this section and go to the next section on Alcohol and Drugs. |
|||
1.I avoid smoking cigarettes. |
2 | 1 | 0 |
2.I smoke only low tar and nicotine cigarettes or I smoke a pipe. |
2 | 1 | 0 |
| Smoking Score __________ | |||
Self-Test Section 2: Alcohol and Drugs
Alcohol and Drugs |
Almost Always |
Sometimes |
Almost Never |
1.I avoid drinking alcoholic beverages or I drink no more than 1 or 2 drinks a day. |
4 | 1 | 0 |
2.I avoid using alcohol or other drugs (especially illegal drugs) as a way of handling stressful situations or problems. |
2 | 1 | 0 |
3.I am careful not to drink alcohol when taking certain medicines (for example, medicine for sleeping, pain, colds, and allergies) or when pregnant. |
2 | 1 | 0 |
| 4.I read and follow the label directions when using prescribed and over-the-counter drugs. | 2 | 1 | 0 |
| Alcohol and Drugs Score __________ | |||
Self-Test Section 3: Eating Habits
Eating Habits |
Almost Always |
Sometimes |
Almost Never |
| 1.I eat a variety of foods each day, such as fruits and vegetables; whole grain breads and cereals; lean meats; low-fat dairy products; dry peas; beans; nuts and seeds. | 4 | 1 | 0 |
2.I limit the amount of fat, saturated fat, trans fat, and cholesterol I eat (including fat on meats, eggs, butter, cream, shortenings, and organ meats such as liver). |
2 | 1 | 0 |
3.I limit the amount of salt I eat by cooking with only small amounts, not adding salt at the table, and avoiding salty snacks. |
2 | 1 | 0 |
4.I avoid eating too much sugar (especially frequent snacks of sticky candy or soft drinks). |
2 | 1 | 0 |
| Eating Habits Score __________ | |||
Self-Test Section 4: Exercise/Fitness
Exercise/Fitness |
Almost Always |
Sometimes |
Almost Never |
1.I do vigorous exercises for 30 minutes a day at least 5 times a week (examples include jogging, swimming, brisk walking, or bicycling). |
4 | 2 | 0 |
2.I do exercises that enhance my muscle tone for 15-30 minutes at least 3 times a week (examples include using weight machines or free weights, yoga, calisthenics). |
3 | 1 | 0 |
| 3.I use part of my leisure time participating in individual, family, or team activities that increase my level of fitness (such as gardening, dancing, bowling, golf, baseball). | 3 | 1 | 0 |
| Exercise/Fitness Score __________ | |||
Self-Test Section 5: Stress Control
Stress Control |
Almost Always |
Sometimes |
Almost Never |
1.I have a job, go to school, or do other work that I enjoy. |
2 | 1 | 0 |
2.I find it easy to relax and express my feelings freely. |
2 | 1 | 0 |
3.I recognize early, and prepare for, events or situations likely to be stressful for me. |
2 | 1 | 0 |
4.I have close friends, relatives, or others whom I can talk to about personal matters and call on for help when needed. |
2 | 1 | 0 |
5.I participate in group activities (such as religious worship and community organizations) and/or have hobbies that I enjoy. |
2 | 1 | 0 |
| Stress Control Score __________ | |||
Self-Test Section 6: Safety and Health
Safety/Health |
Almost Always |
Sometimes |
Almost Never |
| 1.I wear a seat belt while riding in a car. | 2 | 1 | 0 |
2.I avoid driving while under the influence of alcohol and other drugs, or riding with someone else who is under the influence. |
2 | 1 | 0 |
3.I obey traffic rules and the speed limit when driving. |
2 | 1 | 0 |
| 4.I am careful when using potentially harmful products or substances (such as household cleaners, poisons, and electrical devices). | 2 | 1 | 0 |
5.I get at least seven hours of sleep a night. |
2 | 1 | 0 |
Safety Score __________ |
|||
Lifestyle Scores
Cigarette Smoking |
Alcohol and Drugs |
Eating Habits |
Exercise and Fitness |
Stress Control |
Safety/ Health |
10 |
10 |
10 |
10 |
10 |
10 |
9 |
9 |
9 |
9 |
9 |
9 |
8 |
8 |
8 |
8 |
8 |
8 |
7 |
7 |
7 |
7 |
7 |
7 |
6 |
6 |
6 |
6 |
6 |
6 |
5 |
5 |
5 |
5 |
5 |
5 |
4 |
4 |
4 |
4 |
4 |
4 |
3 |
3 |
3 |
3 |
3 |
3 |
2 |
2 |
2 |
2 |
2 |
2 |
1 |
1 |
1 |
1 |
1 |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
Footnotes
This document is FCS 8553, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: March 1999. Revised: March 2006. Please visit the EDIS Web site at http://edis.ifas.ufl.edu
Adapted from -- Healthstyle: A Self-Test, U.S. Department of Health and Human Services Public Health Service, DHHS Publication Number (PHS) 81-50155 -- by Linda B. Bobroff, Ph.D., RD, LD/N, professor, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611, and reviewed by R. Elaine Turner, University of Florida.
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