Dear Movers,
We are excited to introduce a new activity to the Start Moving - Strong Knees, Strong Hearts, Strong Minds, community. The HAS test is designed to help you be intentional about health.
When we really want to be healthier, we don’t just “go on a diet”. We make lots of changes that are both large and small, but they all add up to a meaningful lifestyle change.
The most common things that people with osteoarthritis experience are pain and stiffness, things that affect heart health, and feeling down – chronic pain can be stressful and adds to other stress in our lives.
Fortunately, moving and being physically active is the universal medicine for our joints, our hearts, and our minds.
15 Easy Ways to be Healthy & Active Every Day
We have put together a checklist of 15 things you can consciously do, making small changes at first and gradually increasing how many of these activities you do every day.
These 15 simple healthy activities are the important things you can do every day to help body and soul. If you learn and increase all these activities your health will improve. You might lose some weight, but that is not the goal of this program. The goal is overall strength, fitness and happiness – strong joints, heart and mind.
Here’s your weekly checklist for the Healthy Activity Score (HAS) test:
MOVEMENT: All physical activity is scored double!
1. Stretching and breathing movements
2. Short duration physical activity (under 20 minutes)
3. Long duration physical activity (over 20 minutes)
4. Counting steps each day and not too long on the couch
5. Balancing movements
HEALTHY DIET: Increasing healthy ingredients, reducing carbs and drinking lots of water
6. Eating a healthy breakfast most days
7. Eating a healthy lunch most days
8. Eating a healthy dinner most days
9. Avoiding snacks that have lots of carbs (e.g. cookies and chips) most days
10. Drinking plenty of water every day
SELF-CARE: Taking care of yourself and taking control
11. Getting a good night’s sleep most nights
12. Learning about health (including this community) and seeing a professional
13. Avoiding isolation by participating in social activities
14. Taking time for prayer, meditation, mindfulness and intention setting
15. Relaxation and “me-time”
The more often you can include these healthy activities then the higher your Healthy Activity Score will be. Taking the test will make you think about what you did in the last week, and plan for next week. Whenever you answer 0 or 1 you will know areas that you can really work on.
TAKE THE TEST: surveymonkey.com/r/2BPBC7Z
Test is anonymous and takes only 5 minutes or so.
What does your score mean?
HAS of under 30: STARTER MOVER
A score of under 30 indicates that you may not be physically active very often and you may not have a very balanced diet. Think about ways to increase your score by getting into a good routine. Can you find some help and support? Follow our program every week and you will learn lots of tips and tricks to soon increase your score. It’s time to start moving. The only way is up!
Please post your score in the comments here or as a new post and tell the community what you are finding easy and what you are finding hard. Your community will help and support you.
HAS of 30 to 45: STEADY MOVER
Your healthy activity is on average around 2 of each item per day, so you are doing lots of the right things for both body and soul. Keep up the good work and look for ways to make as many of your meals as healthy as possible. Some of the short and easy things you can be doing every day, such as stretching and drinking lots of water.
Please post your score in the comments here or as a new post and tell the community what you are finding easy and what you are finding hard. What tips do you have for making progress and finding time and motivation? Which are the activities that you would like suggestions and ideas?
HAS of 45 to 60: STRONG MOVER
Great, your healthy activity is on average 3 of each item per day, well done! You have a good routine and participating in activities that are good for both mind and body. Make sure you take the test every week to stay motivated to keep your score high and look for ways to pass the magical 60 level.
Please post your score in the comments here or as a new post and tell the community how you have made good progress. What benefits have you been feeling? What tips do you have for the community?
HAS Above 60: LEADER MOVER
Congratulations, you reached a really good and consistent level of healthy activity that includes physical activity, eating healthily and lots of self-care. You set a great example to your community and must be feeling the benefits. As a leader you also encourage others. Do you walk? Do you take classes? Is Tai Chi your balancing activity?
Please share your score in the comments here or in a post and tell everyone about your routine, what works for you and changes you have made. Keep up the good work!
LINK TO THE TEST: surveymonkey.com/r/2BPBC7Z
