HEALTHY CHANGES:
4 Steps Towards Overall Health

Step 1:
Understanding Your "Total Health"

Step 2:
Make the Commitment

Assessment & Goals

Physical Checkups
Tools and Forms
Tracking Your Progress

Step 4:
ACTION TOOL RESOURCE CENTER

 

Step 3: ASSESSMENT AND GOAL-SETTING

Physical Checkups | Tools and Forms | Tracking Your Progress

B. Assessment and Goal Setting Forms and Tools

Before you can move forward on the path to wellness you need to know where you are. When starting any new exercise or weight program you should consult with your physician and receive a full assessment of your overall health condition. Many health plans cover a check-up and this is the perfect opportunity.

Holy Healthy UMC provides you a printable Personal Assessment Form (Acrobat PDF) that you and your physician can fill out together to better determine the correct weight and exercise program that you should select, if needed. The assessment will gather general health data, such as weight, blood pressure, cholesterol, etc. You will also determine your Body Mass Index (BMI), current exercise level, current stress level, and estimate your daily calorie needs. Be sure to fill out the Personal Assessment Form and place it in your 3-ring binder so you have all your information in one place. My Pyramid.gov also offers a built-in health assessment and tracking tool that you can use to select program.

My Personal Assessment Form
As part of your Personal Health Assessment you need to set goals for better health and wellness. Goals need to be realistic but the only way to grow is to have to stretch to get there. Just print out the second page of the Personal Health Assessment Form for your Goal Form and decide what you want to accomplish. My Personal Assessment Form (PDF)

Stress Test
This test helps you identify the sources and amount of stress you encounter in your life. Select all the items that apply to events you have experienced during the last year and add up their Life Change Unit (LCU). Stress Test (PDF)

Food Diary

Do we really know what, when and why we eat? Most of us don't. A "Food Diary" tracks what and when we eat as well as why we eat. Click on the "Food Diary" Form below and print 7 copies, then keep your "Food Diary" for a week. Be as accurate as possible because it is for your own benefit. Food Diary (PDF)

Stress Diary
Stress is a part of life, like it or not. But how much stress are you living with on a daily basis? The answer may surprise you, and shed some light on how it can be affecting your overall health. Use this diary to record daily stressors, and to begin to eliminate them from your life. Stress Diary (PDF)

Social Support Assessment
Your relationship to your family, community, society and culture has a significant impact on your overall health. Feeling valued, supported and connected allows you to grow and thrive. Complete this assessment to see how healthy your social support system is. Social Support Assessment (PDF)

BMI/Waist Circumference/Calories Chart
The BMI is a tool used by healthcare professionals to help estimate a person’s risk for chronic disease. BMI
uses height and weight to determine one’s optimal health. Waist Circumference is a good indicator of your abdominal fat, which is another predictor of your risk for developing risk factors for heart disease and more. Also included is a Calorie Intake Chart. BMI/Waist Circumference/Calorie Chart (PDF)

 

For detailed information about your personal assessment, such as your Body Mass Index (BMI), Waist Circumference, Chronic Disease Risk Factors, Exercise Levels and Daily Calorie Requirements, read the "Elements of My Personal Health Assessment".

Read More:
Stress Management: Discovery.com
Keeping a Food Diary: FamilyDoctor.org
Steps to a Healthier You: MyPyramid.gov

Continue This Step

INSPIRATION CORNER

Keep Your Records
We recommend that you use a standard 3- ring binder to keep all your information together. Be sure to fill out the Personal Assessment Form and place it in your 3-ring binder so you’ll know right where it is. Include all of your assessments, diaries and tests, copies of any articles, recipes, exercise plans, etc. that you find on your journey towards better health!








Elements of My
Personal Health
Assessment
Click here for a brief explanation of the measurement tools used in the health assessment.

 

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