Wellness
Score
CurrentScore
ooo
Top3
oreosto improve
yourheolth
rightnow!
Weight
Stress
Life Satisfaction
PreviousScore
11t13t2008
Poor
Fair
Good
Very
Good
Excellent
100
YourWellnessScorecomes from the informotionyou gove on your HRA. lmprovingyour heolth ond
updoting your routinepreventiveservicesmoy improveyour score in the future.
Whatyou're doing well:
o
.
.
.
.
o
.
.
r
.
r
o
You do not use tobacco.
You drinklittleor no alcohol.
You havea regularbreastexam.
You have a regularPap test.
You do a monthlybreastself-exam.
Your bloodpressureis under 120180.
You use a safetybeltallthetime.
You travelcloseto soeedlimit.
Your physicalactivitylevelis good.
You eat a highfiberdiet.
You havegoodoverallphysicalhealth.
You havea regularrectalexam.
Whatyou can do better:
.
o
r
.
.
Age:38
Sex:female
000000
January28,2010
Staywithinyour healthyweightrange.
Eat lessdietaryfaUcholesterol.
Decreasecholesterollevelto 199 or less.
Try to improveyourstressmanagementskills.
Talk to your healthprofessional
aboutroutinepreventiveservices:
tetanus boostershot.
I
HeartHealth
Current
,:, Previous
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HenlrH MeasuRes
Hiqh Wellness TaRcer
Needs lmprovement
Non-smoker
CigaretteSmoking
Lessthan 120180
BloodPressure
z26
Cholesterol
Weight
201
-
Lessthan200
l d e a1l 1 4 - 1 5l0b s
Goa l150- 180
l bs *
196lbs
1 8 9l b s
At least3xiweek
Exercise
*Based on your presentweight,yourcurrentgoal is the firststagein reachingthe healthyweight
for men and womenset by nationalguidelines.
YourHealthAnalysis
Now
Conditions
are based on neoole of vour aoe. sex and risk.
Goal
Breastcancer
Menarche
Ageat 1stbirth
Mammogram
Familyhistory
At the age of 13
20 to 24
Never
No familyhistory
Nonmodifiable
risk
Nonmodifiable
risk
Beginregularexamswhen advised
Have breastexam
Girrhosis of liver
Alcohol
0 drink(s)perweek
Noneto 1 drinka day
Stroke
Bloodpressure
Cigarette
smoker
Diabetes
104t60
Non-smoker
Do not havediabetes
Lessthan 120180
Non-smoker
Maintainhealthylifestyle
104t60
Do not havediabetes
1 9 6l b s
228
3 times per week
Non-smoker
Less than 120180
Maintainhealthylifestyle
150-180lbs*
Lessthan 200
Greaterthan 50
Exercisefrequently
Non-smoker
Golon cancer
Coloncancerscreen
Never
Havea regularexam
Diabetesmellitus
Diabetes
Do not havediabetes
Maintainhealthylifestyle
Heart problems
Bloodpressure
Diabetes
Weight
Cholesterol
HDL
Exercise
Cigarette
smoker
71
Weight/Nutrition
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Maintaining
a healthyweightreducesthe risk of heartdisease,stroke,high
bloodpressure,gallbladderdiseaseand diabetes.Overweightpeoplehave
more complications
from illnessthan peoplewho are in a healthyweight
range.
r Startby assessingthe benefitsand barriersto betterweight
management.
r Talk to your doctorfor guidance.
. Combinebetternutritionwith increasedphysicalactivity.Eat lessand
move more.
. Eat a varietyof foods in moderation.
Percentbodyfat is oftenconsidereda betterestimateof recommended
bodyweight.
Remember--muscle
weighsmorethan fat whichis why your
weightmay be abovethe recommendedrange.This is especiallytrue if you
exerciseregularly.
* Basedon your presentweight,yourcurrentgoal is the firststagein
reachingthe healthyweightfor men and womenset by nationalguidelines.
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Where
you are
196pounds
Bodyfat:37o/o
Your
target
pounds
150-180
Bodyfat under
30%t
Stress
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As you work on managingthe stressin your life,rememberthat most of the
changesstartwithyou. How you handlestressdeterminesits effect.
. Be physicallyactivein some way everyday.
o Eat well and eat regularly.
o Take time to relaxeach day in whateverway worksfor you. Relaxation
techniquesand simpledeep breathingcan relaxyour mindand relieve
tension.
a Planaheadfor each day. Prioritize
yourtime.
a When angersurfaces,
work on it by doingsomethingconstructive,
walkingit off or by talkingit out.
a Talk with someoneyou trustaboutyourfeelings.
a Get your doctor'sadvicewhen stressis too much.
Where
youare
HighStress
Your
target
A balancedlife
Cholesterol
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Chofesterol:228
HDL:71
LDL:127
Triglycerides:
130
Cholesterol
less
than200
HDLgreaterthan50
LDLlessthan130
Triglycerides
less
than200
Where
you are
Your
yourcholesterollevelreducesthe risk of developingheart
Maintaining
disease.
o The higheryour HDL cholesterollevel(thegood cholesterol),
the
better.
. Frequentexerciseraiseslevelsof HDL.
. Regularexercise,not smoking,a healthyweightand eatinglow-fat
foods contributeto good cholesterolmanagement.
r A high levelof LDL cholesterol(the bad cholesterol)meansthere is
a higherriskof heartdisease.
. Hightriglyceride
levelscan resultif you are overweight,drink
excessivealcohol,or havediabetesor otherdisorders.
target
Dh"A'cal
rt tYul,
Activity
Highintensity:
3
times/week
Moderate/light:
3-4
days/week
30 minutes,
most
daysperweek
Where
you are
Your
target
Stayphysicallyactive! lt is the bestthingyou can do for your mind
and body.
o Beingactivefor 30 minuteson mostdays is importantfor good
health.
o Exerciseof higherintensityand longerdurationcan improveyour
fitnessbenefits.
. A varietyof physicalactivitieswill preventinjuryand boredom.
Rotatebetweenintenseand lightexercisedays.
. Rememberthat physicalactivityincludesstructuredfitnessand
recreational
activitiesas well as "lifestyle"
activitiessuch as using
a push mower,carryinggroceriesand rakingleaves.
e Do strengthtrainingtwo timesa week to keep musclestonedand
to improveendurance.
. Regularstretchingincreasesflexibility.
. Keep a recordof your daily activityto stay on track.
Smoking
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Congratulations!
Youareoneof theover200millionAmericans
whochoose
the healthy,tobacco-free
lifestyle.
Whefe
. As a non-tobacco-user,
youhaveloweredchancesof lungcancer,heart
.A
diseaseandstroke.
IOU dfe
. Avoidsecondhand
smokewhichis knownto causecancer.Choosenonsmokingpublicareas.
. Supportlovedonesor friendsif theytryto quitsmoking.
Your
target
Non-user of
--v-vJ
tobacco
Non-user
of
tobacco
BloodPressure
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Yourbloodpressure
Congratulations!
is withintherecommended
range.High WhCfg
r , rv'
bfoodpressure
is a majorriskfactorfor heartdisease,
stroke,kidneyfailure
andvisionproblems,
andit oftenhasno symptoms.
yOU afe
o Continue
to checkandmonitoryourbloodpressure
at leasteverytwo
years.
. Learnandpractice
waysto manageangerandstress.
o Remember
thatweight,physical
activity,
alcoholuseandsmokingare
lifestyle
factorsthatcouldleadto highbloodpressure.
rcU6O
Your
target
Lessthan 120180
Alcohol
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Where
youare
Your
target
Drinkresponsibly
if youeverdrinkalcoholoccasionally
as a partof
socialactivities.Mostadultsmaybe ableto drinkmoderateamounts
of alcohol-upto onedrinkperdayfor women--and
avoidalcoholrelatedproblems.
Youshouldnotdrinkat all:
o lf youplanto drive.
o lf youare pregnantor tryingto becomepregnant.
. lf youtakecertainmedications,
including
over-the-counter
medicines.
r lf youhavemedicalconditions
thatcan be worsenedby drinking.
. lf youarea recovering
alcoholic.
lf youeverthinkalcoholis becominga problemfor someonecloseto
youor for you,get help.
o^r^ry Belt
r- 5. r)Yrl 4
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Where
you are
Your
target
Congratulations
for decidingto wearyoursafetybelt.
o Don'tdrinkif youplanto driveanddon'tdriveafterdrinking.
o Neverplacetheshoulder
you
beltunderyourarm. In a collision
maybreaka rib,causinga puncture
lung
or
heart.
of the
r Wearingyoursafetybeltsendsa positivemessageto children
andotherpassengers
to buckleup as well.
,r,,,,r,r,r,.....M.?.?.g.g.!.n.g
You reportthat you have allergies.
whichcan help controlyour
. Speakwith yourdoctoraboutmedications
allergies.
. Use an air conditioner
whenthe pollencountis high.
. Checkintoair cleanersfor yourfurnace,or run an extraair cleanerduringthe
day or night.
. Stay in the cityduringthe seasonthat affectsyou most. Ruralareasusually
have a higherpollencount.
o Avoiddust,tobaccosmokeand otherirritantswhichmay complicatean
allergicreaction.
o Be awareof pets. Anyoneallergicto pollenor moldsmay be sensitiveto
animaldander.
lf you haveany healthconcernsthat are not addressedin your healthrisk
for
appraisal,pleasediscussthem withyour physician.You aloneare responsible
your health!
r Schedulean annualphysicalexam and regularcheck-ups.Earlydetectionof
a diseaseor illnessincreasesyourchanceof a positiveoutcome.
r Informall doctors(includingyourdentist)aboutyour medicationsand
to makesurethey are beingusedappropriately.
nutritionalsupplements
e Keepa recordof any changesin your lifeand health,such as physical
activity,eatinghabits,sleep,healthsymptomsand emotionalwell-being.
active,limitalcoholintake,avoid
o Lead a healthylife. Eat well,be physically
tobaccoand keepa positiveoutlook. Be the bestyou can be!
o You reportedyou do not flosseveryday.Brushing,as well as flossingyour
teethonce a day,is importantfor healthyteethand gums.
. You reportedyou do not wear sunscreenor adequateclothingwhen in the
sun all of the time.Sun exposurespeedsup the agingprocessand is the
leadingcauseof skin cancer.lf you must be in the sun, use a sunscreenof at
leastSPF 15 and avoidthe sun when it is most intense.
o Bloodglucoseis a screenfor diabetes.The normalrangefor a fasting
glucosetest is 70-110.Your glucoseis 83. lf your resultsare out of range,
pleasecontactyour physicianto reviewyourresults.
LifeSatisfaction
Balancingyour life leadsto betterhealthand higherlife satisfaction'
. Positivethinkingis goodfor your physicaland mentalwell-being.
. Set some priorities,
and do whatyou can when you can.
withfamily
. Findwaysto continuously
improvethe qualityof yourrelationships
and with others.
o You may want to seek help if you have severalof these symptomsover two
weeks:persistentsadness;insomnia,earlymorningawakeningor
or
weightchange;feelingsof guilt,hopelessness
oversleeping;
lossof pleasurein activitiesonce enjoyed;
fatigue;irritability;
worthlessness;
or makingdecisions.
or difficultyconcentrating
ll
fteaftfr
reacfr
an
ycur
floak
9ou
qnd
on the bock pqge
see whot to do next.
ee yourphysicionond mokesureyou ore up-to-dote
withyourpreventiveserviceexqms,
{ Papsmeartest
'/ Dentalexam
(/= Goodjob,you'reup-to-date!)
Othersuggested
recommendations:
Measles-Rubella
vaccine.
Tetanusboostershot
,/ Bloodpressure
al!ltlttrlllltlllllllltlllalalltlttllllatltttattttllaaltattttllrallatlttltttltlalllltlaltl
in mokingond mointoiningo
eek expertossistonce
positivelifestyle,Collthe heolthpromotiondeporlment
of yourworkor in yourcommunity.
Department
of Healthand
HumanServices
877-696-6775
AsthmaandAllergy
Foundation
of America
800-727-8462
www.healthfinder.gov
gov/health.
www.consumer.
htm
unmru.4woman.gov
\MA^/.aanma.org
Ihe heolth riskopproisolis not o substitutefor o medicol exom. lf you hove ony heolth concernsor if the
report roisesquestions,pleose consult your physicion or heolth professionolto reviewthe resultswith you.