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<h1>Lifestyle</h1>
<p><h2>Question #1 – On Average, how many hours of sleep do you get each night?</h2>
</p><h3>Why are they asking this?</h3> Sleep, like diet and exercise, is important for our minds and bodies to function normally. Sleep is something our bodies need to do; it is not an option. During sleep many of the body’s major organ and regulatory systems continue to work actively. Most adults need approximately 8 hours of sleep each night.

</p><p><h3>Who cares if I score low?</h3> When we get less sleep (even one hour less) than we need each night, we develop a "sleep debt." If the sleep debt becomes too great, it can make daily routine and activities difficult and can reduce your ability to function. Even if you do not feel sleepy, the sleep debt can have a powerful negative effect on your daytime performance, thinking, and mood, and cause you to fall asleep at inappropriate and even dangerous times.
Too little sleep will NOT help with your weight loss efforts. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain. It could explain why so many Americans who are chronically sleep-deprived also are overweight. 

Inadequate sleep can cause decreases in:
<ul>
	<li>Performance </li>
	<li>Concentration </li>
	<li>Reaction Times </li>
	<li>Consolidation of Information Learning</li> 
</ul>
Inadequate sleep can cause increases in:
	Memory Lapses 
	Accidents and Injuries 
	Behavior Problems 
	Mood Problems 
</p><p><h3>How can I raise my score?</h3> Raise your score in this area by getting at least 7 hours of sleep each night. You will hopefully notice an increase in stamina, energy, a better mood and less food cravings. Do have troubles falling asleep? People with "mental" jobs, like office workers, have far more trouble with insomnia than do people who work physically hard all day. Even 15 minutes a day of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and sleep better.



</p><h2>Question #2 – How many 8 oz. servings of caffeinated  beverages do you drink per day?</h2>
</p><p><h3>Why are they asking this?</h3>   Caffeine is a drug. It belongs to a group of stimulants called xanthines. Considering it's readily available and a reliable pick-me-up for many, caffeine is a very popular drug. After you take some in, its highest concentration in our system occurs within thirty to sixty minutes, and its effects usually last for four to six hours. Caffeine is mildly addictive, and overuse of caffeine may increase your risk for osteoporosis, infertility and heart disease, although evidence in these cases aren’t definite.  
</p><p><h3>Who cares if I score low?</h3> Although controversial, too much caffeine could increase the possibility of osteoporosis later in life. Since caffeine is a diuretic, it can increase calcium loss in the urine. For every 150 milligrams of caffeine (found in approximately one 8-ounce cup of coffee or two to three 12-ounce cans of caffeinated soda), approximately five milligrams of calcium is excreted out in the urine. This loss can add up and could be detrimental for your bones, particularly if your diet is already insufficient in calcium. 
</p><p><h3>How can I raise my score?</h3> Raise your score by drinking less caffeinated beverages. You may want to consider gradually switching over to a diet cola beverage that's caffeine-free, or at least alternating between the two, and make sure to drink plenty of water everyday to help minimize withdrawal symptoms from caffeine. And don't forget about drinking enough low-fat or skim milk and juice, which provide the vitamins, minerals, and other nutrients your body needs that soda doesn't provide

</p><h2>Question #3 – On a scale of 1 to 10 (10 being the most stressed), how stressed do you feel at work on most days?</h2>
</p><p><h3>Why are they asking this?</h3> Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings. As a positive influence, stress can help compel us to action; it can result in a new awareness and an exciting new perspective. As a negative influence, it can result in feelings of distrust, rejection, anger, and depression, which in turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. With the death of a loved one, the birth of a child, a job promotion, or a new relationship, we experience stress as we readjust our lives. In so adjusting to different circumstances, stress will help or hinder us depending on how we react to it.
</p><p><h3>Who cares if I score low?</h3> Chronic stress can eventually wear down the body's natural defenses which then manifests in a range of "warning sign" physical symptoms. 

Physical symptoms that can be warning signs of too much stress include:

*Dizziness, feeling "out of it" or easily distracted

*Ongoing aches and pains with no real medical cause

*Teeth grinding, clenched and/or sore jaw 

*Frequent headaches 

*Indigestion, upset stomach 

*Marked increase in or loss of appetite 

*Muscle tension in your face, neck, shoulders and/or back 

*Difficulty sleeping 

*Racing heartbeat 

*Cold and sweaty palms 

*Fatigue, exhaustion, drop in usual energy level

*Trembling, feeling shaky 

*Weight gain or loss  

When chronic stress is the underlying cause for our physical symptoms and it goes unchecked, we can soon find ourselves at risk of serious physical, mental and/or emotional problems. Take your body’s physical symptoms as very real warning signs and make plans to talk with your doctor and/or a therapist as soon as possible. 

</p><p><h3>How can I raise my score?</h3> Raise your score, by practicing some stress management techniques. Here are a few suggestions
•	Exercise
•	Eat balanced meals throughout the day
•	Join a Yoga class
•	Take deep breathes
•	Don’t rely on your memory. Write down appointment times.
•	Just say “No” to extra projects, social activities and invitations you know you don’t have the time or energy for.
•	Take a walk after lunch to clear your head

Read this article on stress management: 





</p><h2>Question #4 – How many cigarettes do you smoke per day?</h2>
</p><p><h3>Why are they asking this?</h3> Tobacco use remains the leading preventable cause of death in the United States, causing more than 440,000 deaths each year and resulting in an annual cost of more than $75 billion in direct medical costs. Nationally, smoking results in more than 5.6 million years of potential life lost each year. Smoking harms nearly every organ of the body, causing many diseases and reducing the health of smokers in general.
</p><p><h3>Who cares if I score low?</h3> If you smoke you are at risk for following: abdominal aortic aneurysm, acute myeloid leukemia, cataract, cervical cancer, kidney cancer, pancreatic cancer, pneumonia, periodontitis, stomach cancer, bladder, esophageal, laryngeal, lung, oral, and throat cancers, chronic lung diseases, coronary heart and cardiovascular diseases, as well as reproductive effects and sudden infant death syndrome.
</p><p><h3>How  can I raise my score?</h3> Stop Smoking!! There are many cessation programs available. The Utah Quit Line is a statewide telephone tobacco cessation service. It is designed to help Utahns quit using tobacco.
Telephone Number: 
1-888-567-TRUTH 
(or 1-888-567-8788)
Hours of operation:
6am-10pm
Monday-Sunday
</p><h2>Question #5 – How many days per week do you drink alcohol?</h2>
</p><p><h3>Why are they asking this?</h3> Excessive drinking can cause a variety of health problems. Even moderate drinking, under certain circumstances, is not risk free. If you drink at more than moderate levels, you may be putting yourself at risk for serious problems with your health and problems with family, friends, and coworkers. 
</p><p><h3>Who cares if I score low?</h3> The abuse of alcohol can cause serious health problems. Even modest alcohol consumption can cause blood pressure to increase, Alcohol consumption may slightly increase the risk for developing a certain type of irregular heart beat, known as atrial fibrillation, or atrial flutter. If you are concerned about weight loss – steer clear of beer! It’s loaded with empty calories. According to a recent study, people who regularly drink alcohol are three times as likely to die from injury as are non-drinkers.



</p><p><h3>How can I raise my score?</h3> Reduce your alcohol consumption. If you need help, contact
Salt Lake City UT A.A. 
Central Office Of Salt Lake City Inc.
2480 South Main St #112
Salt Lake City UT 84115
801 484-7871
TDD 801-484-7871 
</p><h2>Question #6 – What percent of the time do you wear a seat belt when driving or riding in a car?</h2>
</p><p><h3>Why are they asking this question?</h3> Without a doubt, seat belts are the most significant safety device ever invented. Seat belts do several things for you. They provide impact protection, they absorb crash forces, and they keep you from being thrown out of the vehicle. Modern vehicles are built with "crumple zones," and seat belts are an integral part of the system. The belts hold you in place while the vehicle collapses around your "safe" zone. Belts help keep you in your place, in control, and better able to avoid a crash.
</p><p><h3>Who cares if I score low?</h3> If you don’t regulary wear a seat belt, remember that 40,000 people die each year in car accidents. Safety belts can prevent death in about half of these accidents. If you know this and are still not wearing a safety belt, you may need to ask yourself why not.
</p><p><h3>How can I raise my score?</h3> Wear your seatbelt all of the time, and make sure that all of the passengers in your car wear their seatbelts too. Here are some common excuses of why people don’t wear their seat belts and why they are dumb excuses:
•	"I'm only going to the shopping center." Actually, this is the best time to wear a safety belt, since 80% of traffic fatalities occur within 25 miles of home and under 40 miles an hour. 
•	"I won't be in an accident: I'm a good driver." Your good driving record will certaily help you avoid accidents. But even if you're a good driver, a bad driver may still hit you. 
•	"I'll just brace myself." Even if you had the split-second timing to do this, the force of the impact would shatter the arm or leg you used to brace yourself. 
•	"I'm afraid the belt will trap me in the car." Statistically, the best place to be during an accident is in your car. If you're thrown out of the car, you're 25 times more likely to die. And if you need to get out of the car in a hurry - as in the extremely tiny percent of accidents involving fire or submergence - you can get out a lot faster if you haven't been knocked unconscious inside your car. 
•	"They're uncomfortable." Actually, modern safety belts can be made so comfortable that you may wonder if they really work. Most of them give when you move - a device locks them in place only when the car stops suddenly. You can put a little bit of slack in most belts simply by pulling on the shoulder strap. Others come with comfort clips, which hold the belt in a slightly slackened position. If the belt won't fit around you, you can get a belt extender at most car dealerships. 
•	"I don't need a belt - I've got an airbag." Lucky you! An air bag increases the effectiveness of a safety belt by 40 percent. But air bags were never meant to be used in place of safety belts, since they don't protect against side impacts at all.
</p><h2>Question #7 – How many sick days did you have last month?</h2>
</p><p><h3>Why are they asking this?</h3> No one likes to be sick. Being absent from work as a result not only costs your company money, but it also adds extra stress to your life because it causes you to get behind at work.  
</p><p><h3>Who cares if I score low?</h3> Your company cares and you should care too. If you are sick a lot, you may want to look at your lifestyle and consider changing your exercise, eating and sleep habits. 
</p><p><h3>How can I raise my score?</h3> Here are some tips on avoiding the common cold: 
The common cold is caused by one of more than 200 viruses. Symptoms can include a fever, watery eyes, a runny nose, a sore throat and a cough. Enhancing your body's immune system will help you avoid catching a cold.
•	Wash your hands often. Cold viruses can be transmitted by handshakes and by touching contaminated objects such as doorknobs.
•	Keep your hands away from your eyes, nose and mouth.
•	Avoid people who are coughing and/or sneezing.
•	Get plenty of rest to help strengthen your immune system.
•	Maintain a healthy diet and get an adequate amount of exercise.
•	Drink plenty of fluids.
•	Consider taking one 500mg tablet of vitamin C twice a day. Some scientists believe this can help boost your immune system, although there is no hard data to support this.








</p><h1>Physical Activity</h1>

<h2>Questions #1 and #2 – Low Intensity physical activity</h2>

<p><h3>Why are they asking this question?</h3> The American Heart Association has stated that even low intensity activities can bring benefits. These activities include pleasure walking, climbing stairs, gardening, yard work,  and housework. 

</p><p><h3>Who cares is I score low?</h3> Physical inactivity is a major risk factor for the development of coronary artery disease. It also contributes to other risk factors including obesity, high blood pressure and a low level of HDL cholesterol. Even low intensity physical activity can bring health benefits to the heart, lungs and circulation. 

</p><p><h3>How can I raise my score?</h3> Find ways to be more active in your daily activities. Even simple things like walking around the house while you are talking on the phone or parking farther away at the grocery store. These low intensity activities add up and can have positive effects on your health and mood.

</p><h2>Questions #3 and #4 – Moderate Intensity Physical Activity</h2>

<p><h3>Why are they asking this question?</h3> Moderate Intensity physical activities are the most common modes of exercise for adults. They include activities such as brisk walking, hiking, jogging, and bicycling at moderate levels. The American Heart Association recommends that adults perform moderate intensity activities for 30-60 minutes on most days of the week at 50-75 percent of maximum heart rate. Physical activity need not be strenuous to bring health benefits. What is important is to include activity as part of the regular routine.

</p><p><h3>Who cares if I score low?</h3> If you are skipping out on moderate intensity activity you are missing out on some tremendous benefits. Exercise has been proven to:
<ul>
<li>Reduce your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity </li>
<li>Keep joints, tendons and ligaments flexible so it's easier to move around </li>
<li>Reduce some of the effects of aging </li>
<li>Contribute to your mental well-being and helps treat depression </li>
<li>Help relieve stress and anxiety </li>
<li>Increase your energy and endurance</li> 
<li>Help you sleep better </li>
<li>Help you maintain a normal weight by increasing your metabolism (the rate you burn calories) </li>
</ul>

</p><p><h3>How can I improve my score?</h3> Sticking with a program of moderate intensity exercise can be a real challenge. Here are some keys to raising your score in this area:
<ul>
<li>Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.</li>
<li>Get a partner. Exercising with someone else can make it more fun.</li>
<li>Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like chopping wood.</li>
<li>Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.</li>
<li>Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise.</li>
<li>Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.</li>
<li>Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis.</li>
</ul>

</p><h2>Questions #5 and #6 – High Intensity Physical Activity</h2>
<h3>Why are they asking this question?</h3> While low and moderate intensity activities are great and the most common modes of exercise for the average American, there are great benefits to doing more vigorous aerobic activities, such as running, swimming, and bicycling at more intense levels. They produce the greatest benefits for the lungs and heart when done regulary for more than 30 minutes on most days of the week.  For a more advanced exerciser, doing speed or “sprint” type exercise can greatly enhance athletic ability as well. Make sure you consult a physician to make sure it is safe to engage in high intensity physical activity.
<p><h3>Who cares if I score low?</h3> If you are able to participate in higher intensity activities and don’t, you are not living up to your “physical” potential. Don’t you want to live the most productive, healthy life you can? Physical activity builds healthy bones, muscles and joints, and reduces the risk of colon cancer and breast cancer. In fact, millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity. Physical activity also brings psychological benefits. For example, it reduces feelings of depression and anxiety, improves mood and promotes a feeling of well-being.
</p><p><h3>How can I raise my score?</h3> Consult your physician before raising the intensity of your exercise routine. A personal trainer could be just what you need to help you know just how intense you should be working out and push you to reach that full potential. When trained correctly, you can achieve your fitness goals faster and safer. Click here to consult with a personal trainer today! 

<h2>Question #7 – Flexibility</h2>
<p><h3>Why are they asking this question?</h3> Flexibility is an important component of fitness, yet it is often overlooked. Ignoring flexibility can keep you from excelling in other areas of your fitness. 
</p><p><h3>Who cares if I score low?</h3> If you have tight, stiff muscles you are at greater risk for an injury. By stretching regularly you can decrease that risk, and also:
<ul>
<li>Increase the blood supply and nutrients to joint structures</li>
<li>Improve balance and posture</li>
<li>Decrease risk of low back pain</li>
<li>Reduce muscle tension and soreness</li>
</ul>

</p><p><h3>How can I raise my score?</h3> All it takes is 5-10 minutes, at least three times a week and you’ll have the highest score on this question. That’s only 15 – 30 minutes a week. Make sure you stretch before and after you exercise to prevent injury. Another trick is to  stretch while you are watching the evening news or a favorite T.V. show. 

<h2>Question #8 – Strength Training </h2> 
<p><h3>Why are they asking this question?</h3> Strength training has recently be given more attention by health and fitness advocates because of its many benefits. The American College of Sports states that "Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight, should be an integral part of an adult fitness program. One set of 8-12 repetitions of eight to ten exercises that condition the major muscle groups at least 2 days a week is the recommended minimum." 
</p><p><h3>Who cares if I score low?</h3> As we age, our muscles begin to deteriorate with disuse. No longer are we running, jumping and playing daily as we did during adolescence. Rather, we're sitting down at work all day, watching television at night too much and not focusing on exercise enough. This disuse can quickly lead to muscle loss, a serious side effect of aging. 
Age-related loss of muscle mass and strength is now termed "sarcopenia," a relatively new buzzword in the medical field but one that is garnering plenty of research. Scientists today are evaluating the effects age and a sedentary lifestyle have on lean muscle. They are finding that disuse, rather than age, can lead to sarcopenia. 
"As an individual ages and activity levels decline, muscle atrophy occurs," says Beth Ribblett, fitness director at the Ochsner Clinic Foundation's Elmwood Fitness Center in New Orleans, La. "This reduction in muscle size slowly begins at age 25 and by age 50 represents a 10 percent loss. A more rapid loss occurs from age 50 to 80 during which an additional 40 percent is lost." 
</p><p><h3>How can I raise my score?</h3> It's never too late to begin a strength-training program. Scientists have discovered that lean muscle mass can increase at any age if a strength-training program is started and maintained. 
10 Quick Tips To Help You Get Started: 
<ol style="a">
<li>Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to actually warm the muscles and lubricate the joints. </li>
<li>Stretch - Increases or maintains muscle flexibility. </li>
<li>During the first week of starting an exercise program keep it light. Work on technique-good body mechanics and slowly work up to heavier weights. </li>
<li>Quick tips to maintain good body mechanincs: go through the complete range of motion, move slowly and with control, breathe, and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions. </li>
<li>Listen to your body. Heart rate is not a good way to determine your intensity when lifting weights, it is important to listen to your body based on an overall sense of feeling of exertion.  </li>
<li>As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigued muscles to rebuild. </li>
<li>"No pain, no gain." This statement is not only false, but can be dangerous. Your body will adapt to strength training, and will reduce in body soreness each time you workout. </li>
</ol>

</p><h2>Question # 9 – Back Health</h2>
<p><h3>Why are we asking this question?</h3> Having tight hamstrings, and weak back and ab muscles can cause back pain. Back pain is a symptom that can arise from many causes. It can range from a dull, annoying ache to absolute agony. Many cases of back pain are caused by stresses on the muscles and ligaments that support the spine. Sedentary jobs and lifestyles may create a vulnerability to this type of stress or damage. Obesity, which increases both the weight on the spine and the pressure on the discs, is another factor.
</p><p><h3>Who cares if I score low?</h3> Lower back pain affects four out of five adults in the United States at some point in their lives and will often go away by itself within a few days or weeks. In fact, surveys show that at any given time, half of all working-age adults suffer from lower back pain. Costs associated with treating back pain are estimated at $25 billion per year. It is one of the most common reasons for a visit to a primary care doctor.
</p><p><h3>How can I raise my score?</h3> Here are some links with examples of 
Hamstring Stretches: http://tms.ecol.net/fitness/hamsstr.htm
Lower Back Exercises: http://www.nismat.org/orthocor/programs/lowback/backex.html
Abdomen: Crunches are still the most basic and effective way to tone the abs. Here's how to do a proper crunch:
<ol style="a">
<li>Lie down</li>
<li>Put your hands behind your neck (don't pull too hard on the neck)</li>
<li>Pull your knees in just above the hips with your feet flat on the floor</li>
<li>Lift your shoulders no more than 30 degrees above the ground </li>
<li>Hold for 3 full seconds</li>
<li>Then slowly return the shoulders to a resting position. </li>
</ol>
Beginners should do 1 set of as many repetitions as it takes to make the abs burn. Do these exercises at least 3 times a week. 
Here is a good exercise for the the lower abs or obliques (love handles).
You can do these lying down on a flat bench or any other bench-like surface. Here's how to proceed:
<ol style="a">
<li>Lie down flat on your back on a bench</li>
<li>Lift your legs (straight out) about 45 degrees in the air</li>
<li>Then return them slowly to the resting position (without touching the ground)</li>
<li>Repeat</li>
</ol>
The sets and reps should be the same as for crunches. Reverse crunches, in which you pull the knees into your chest as you lift your shoulders, are also effective ways of exercising the lower abs. 
</p><h2>Question #10 – Lifting heavy objects</h2>
<p><h3>Why are they asking this question?</h3> The proper way to lift heavy objects is to bend your knees and keep your back straight. This will lower your risk for getting injured.
</p><h3>Who cares if I score low?</h3> There are two common mistakes made in lifting. The first is using the wrong muscles, the back muscles, instead of the leg and buttock muscles. You should always bend your knees when lifting heavy objects so you have a solid foundation for your spine. You should keep your trunk vertical when bending down and lifting something. A horizontal trunk can put pressure on the lower back amounting to hundreds of extra pounds. This pressure can eventually compromise a disc or sprain or strain a back muscle. The second common error is lifting an object too far from the body. Get close to what you are lifting. It decreases the pressure on your spine. Try to start with the center of the weight no more than 8 inches from your body, then lift the object with a straight back using your leg and buttock muscles. These are simple principles that will help you minimize injury to your back when lifting.
<h3>How can I raise my score?<h3> Pretty easily. Just remember to bend your knees and keep your back straight while lifting heavy objects. 
{/if}