Feel free to print this page and take the test or log-in at https://www.shs.ilstu.edu/wellness/account/ to complete the electronic version.
Read each statement carefully and respond honestly by using the following scoring:
Almost always = 2 points Sometimes/occasionally = 1 point Very seldom = 0 points
_____ 1. I exercise aerobically (vigorous, continuous) for 20 to 30 minutes at least three times per week.
_____ 2. I eat fruits, vegetables, and whole grains every day.
_____ 3. I avoid tobacco products.
_____ 4. I wear a seat belt while riding in and driving a car.
_____ 5. I deliberately minimize my intake of cholesterol, dietary fats, and oils.
_____ 6. I avoid drinking alcoholic beverages or I consume no more than one drink per day.
_____ 7. I get an adequate amount of sleep.
_____ 8. I have adequate coping mechanisms for dealing with stress.
_____ 9. I maintain a regular schedule of immunizations, physical and dental checkups (including Pap smears and blood pressure and cholesterol checks), and monthly self-exams of breasts or testicles.
_____ 10. I maintain a reasonable weight, avoiding extremes of overweight and underweight.
_______ Total for Physical Wellness Dimension
Score: 15 to 20 Points - Excellent strength in this dimension.
Score: 9 to 14 Points - There is room for improvement. Look again at the items in which you scored 1 or 0. What changes can you make to improve your score?
Score: 0 to 8 Points - This dimension needs a lot of work. Look again at this dimension and challenge yourself to begin making small steps toward growth here. Remember: The goal is balanced wellness.
