Health

Quiz: How healthy are you?

Take the first step toward a more vibrant you!

Bonnie Schiedel Updated December 15, 2003

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n”; step1[1] += “

Habits	Activity level	Mental health	Nutrition
” step1[1] = “

n”; step1[1] += “

Step 2 of 4: Activity Level

n”; step1[1] += “

n”; step1[1] += “You will receive one point every time you check yes to the following statements:

n”; step1[1] += “

I do 30 to 60 minutes of moderate daily activity (moderate means perspiring a little and breathing hard but being able to carry on a conversation).

n”; step1[1] += “

I do strength activities, such as weight training, yardwork, abdominal curls and pushups, two to four times a week as part of my 30 to 60 minutes of daily activity.

n”; step1[1] += “

I do flexibility activities, such as yoga, gardening and dancing, four to seven times a week as part of my 30 to 60 minutes of daily activity.

n”; step1[1] += “

I do endurance activities, such as walking, cycling and skating, four to seven times a week as part of my 30 to 60 minutes of daily activity.

n”; step1[1] += “

I can walk one kilometre in 10 minutes or less.

n”; step1[1] += “

When seated with my legs straight in front, I can bend forward at the waist and reach past my toes.

n”; step1[1] += “

I can stand on one foot, with the other foot behind my knee, and extend my arms for one minute.

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I can do 10 consecutive modified pushups (with knees on the floor).

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I can lie on my back, with knees bent and feet on the floor, and do one complete curl-up (sitting up straight, arms extended in front, without feet leaving the floor).

n”; step1[1] += “

I can go about my daily activities, such as carrying groceries and climbing stairs, without getting tired.

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n”; var step2 = new Array(); step2[0] = “

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n”; step2[2] += “

Habits	Activity level	Mental health	Nutrition
“; step2[1] = “	“; step2[2] = “

n”; step2[2] += “

Step 3 of 4: Mental health

n”; step2[2] += “

n”; step2[2] += “You will receive one point every time you check yes to the following statements:

n”; step2[2] += “

I have a support network of trustworthy friends or family members that I can confide in.

n”; step2[2] += “

I feel as if I have control over my workday.

n”; step2[2] += “

I regularly give and receive affection, such as loving words and hugs.

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I get strength from my spiritual beliefs.

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I make time to relax at least twice every day.

n”; step2[2] += “

I can speak openly about my feelings to those who are close to me.

n”; step2[2] += “

When I make mistakes, I try to learn from them rather than beat myself up over them.

n”; step2[2] += “

I make time for my own hobbies and activities at least twice a week.

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I feel like a decent person and I like myself.

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I ask for help when needed.

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n”; var step3 = new Array(); step3[0] = “

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n”; step3[2] += “

n”; step3[3] += “

Habits	Activity level	Mental health	Nutrition
“; step3[1] = “	“; step3[2] = “	“; step3[3] = “

n”; step3[3] += “

Step 4 of 4: Nutrition

n”; step3[3] += “

n”; step3[3] += “You will receive one point every time you check yes to the following statements:

n”; step3[3] += “

I choose mostly heart-healthy fats, such as canola, safflower and extra-virgin olive oils, and soft margarine with less than 2 grams of saturated fat per 2 teaspoons (10 mL).

n”; step3[3] += “

I eat lean meats, such as skinless chicken and loin cuts of beef and pork. If I don’t eat meat, I take a daily supplement with 18 milligrams of iron.

n”; step3[3] += “

I avoid foods with high sugar content and little nutritional value, such as pop, fruit drinks and pastries; deep-fried fast food; and processed foods, such as battered fish sticks, potato chips and croissants.

n”; step3[3] += “

I eat at least five, and usually closer to 10, servings of brightly coloured fruit and vegetables every day (serving examples: 1/2 cup/125 mL fruit or 1 cup/250 mL salad).

n”; step3[3] += “

I have at least three servings of low-fat milk products every day (serving examples: 2/3 cup/175 mL yogurt or 1 cup/250 mL milk). Alternatively, I drink calcium-fortified soy milk or take a calcium supplement.

n”; step3[3] += “

I eat two servings of high-fat fish, such as salmon, mackerel and rainbow trout, each week.

n”; step3[3] += “

I have 1/4 cup (50 mL) nuts or 2 tablespoons (30 mL) peanut butter on most days and beans at least three to five times a week as alternatives to meat.

n”; step3[3] += “

I eat folate-rich foods, such as peanuts, beans and leafy greens, every day or take a multivitamin that contains 400 micrograms of folic acid.

n”; step3[3] += “

Every day, I eat at least five servings of whole grains such as whole wheat bread or pasta, brown rice and whole grain cereal (serving examples: one slice whole wheat bread or 1/2 cup/125 mL cooked brown rice).

n”; step3[3] += “

I have at least 25 to 35 grams of fibre every day by eating foods such as beans, whole grain bread, high-fibre cereal, fruit and vegetables (for example, 1/2 cup/125 mL high-fibre cereal contains 12 grams of fibre).

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n”; step3[6] += “

n”; var step4 = new Array(); step4[0] = “

Adding it up

n”; step4[0] += “Review your score out of 40. Then read our step-by-step plan for making health goals that stick and make this your healthiest year ever!

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Habits	Activity level	Mental health	Nutrition
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Total	“; step4[5] = “/40 (“; step4[6] = “%)

n”; step4[6] += “

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Quiz: How healthy are you?

Do you ever wonder how healthy you really are? It’s a question worth asking because taking stock of your health helps you stay well. “Doing a quick inventory from time to time brings potential problems into focus,” says Dr. Jan Christilaw, head of specialized women’s health at BC Women’s Hospital and Health Centre in Vancouver. A study by the University of North Carolina at Chapel Hill, for example, found that women who periodically surveyed their health habits ended up munching on more fruit and vegetables and boosting their strength and flexibility.

To help you reap the same benefits, we developed this quiz with advice from renowned health experts. Each statement is based on what most women—especially those aged 25 to 49—should be doing and details what to aim for to improve your health. Even a few small changes can make a huge difference. So, chart your progress by filling out the quiz every few months and visit your doctor to plan for your healthiest year ever!

How healthy are you?

Habits	Activity level	Mental health	Nutrition

Step 1 of 4: Habits

You will receive one point every time you check yes to the following statements:

I am a non-smoker and am rarely exposed to second-hand smoke.

I consume nine or fewer alcoholic drinks a week and no more than two a day.

I have a healthy body weight, according to my doctor.

I limit my sun exposure and wear an SPF 15 sunscreen that blocks UVA and UVB rays.

If I engage in non-monogamous sexual relations, I always use a latex condom and spermicide. Before entering into a monogamous sexual relationship, my partner and I get tested for sexually transmitted diseases.

I get a physical, including a Pap smear and clinical breast exam, every one to three years, on my doctor’s advice.

I do not use drugs such as marijuana, hashish or cocaine.

I follow directions when I take prescription and over-the-counter medications.

I brush my teeth gently and thoroughly for two minutes at least twice a day.

I get seven to eight hours of sleep each night.

Quiz: How healthy are you?

Quiz: How healthy are you?

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