Name Date Section
W E L L N E S S    W O R K S H E E T    60 
Do You Need to Increase Your Level of Physical Activity? 

Part I. Medical Clearance

In general, if you are under 40 (men) or 50 (women) years of age, have no physical complaints, and have had a medical checkup within the past 2 years, it is probably safe for you to begin an exercise program at your current level of physical activity and gradually increase it. To determine whether you need to consult your physician, read through the following list of statements and check any that are true for you.


I am not feeling well.
I have a specific health concern.
I am over 20% above my desirable weight and much of the excess is body fat.
I have been sedentary for a long time.
I have a history of some type of cardiovascular disease.
I can't walk more than 2 miles.
I have one or more of the following symptoms after exertion:
  Chest pain
  Dizziness or faintness
  Gastrointestinal upset
  Difficulty breathing
  Shortness of breath for more than 10 minutes after exertion
  Lingering fatigue and difficulty in sleeping
I have a history of coronary heart disease risk factors:
  Diabetes
  Hypertension
  High blood cholesterol levels
  Cigarette smoking
  A blood relative who had a heart attack before age 60

If you checked one or more of these statements, you should consult your physician before beginning an exercise program.


Part II. Calculate Your Activity Index

1. Frequency: How often do you exercise?

If you exercise: Your frequency score is:
Less than 1 time a week 0
1 time a week 1
2 times a week 2
3 times a week 3
4 times a week 4
5 or more times a week 5


2. Duration: How long do you exercise?

If each session continues for: Your duration score is:
Less than 5 minutes 0
5 to 14 minutes 1
15 to 29 minutes 2
30 to 44 minutes 3
45 to 59 minutes 4
60 minutes or more 5


3. Intensity: How hard do you exercise?

If exercise results in: Your intensity score is:
No change in pulse from resting level
 0
Little change in pulse from resting level
     (slow walking, bowling, yoga)
 1
Slight increase in pulse and breathing
     (table tennis, active golf with no golf cart)
 2
Moderate increase in pulse and breathing
     (leisurely bicycling, easy continuous swimming, rapid walking)
 3
Intermittent heavy breathing and sweating
     (tennis singles, basketball, squash)
 4
Sustained heavy breathing and sweating
     (jogging, cross-country skiing, rope skipping)
 5


To calculate your activity index, we'll multiply your three scores:

Frequency x Duration x Intensity = Activity index


To assess your activity index, refer to the following table:

If your activity index is: Your estimated level of activity is:
Less than 15 Sedentary
15-24 Low active
25-40 Moderate active
41-60 Active
Over 60 High active

If your activity level is in one of the lower categories, review the components of your score (frequency, duration, intensity) to see how you can raise your score. Add to your current exercise program or devise a new one.



SOURCE: Kusinitz, I., and M. Fine. 1995. Your Guide to Getting Fit, 3rd ed. Mountain View, Calif.: Mayfield.