The document is a personal wellness report for Mohammed dated September 12, 2011. It includes biometric test results, lifestyle assessments, and recommendations. Key information includes: biometric tests were not completed so health age and wellness score were not calculated; biometric results show BMI of 28.6, blood sugar of 111, and cholesterol levels; lifestyle assessments show Mohammed meets recommendations for physical activity, fruit/vegetable intake, tobacco use, sleep, and alcohol use but could improve stress levels; top recommendations are to increase physical activity, fruit/vegetable intake, and stop tobacco use.

1. PersonalWellness Report
MOHAMMED | September 12, 2011
HEALTH AGE
Actual Age
47
WELLNESS SCORE
Health Age
- -
09/12/2011
Your Health Age was not calculated. It is only
calculated if you completed all biometric tests,
answered all required questions on the Wellness
Assessment and are not pregnant.
Your Wellness Score was not
calculated. This score is only
calculated if you completed all
biometric tests, answered all
required questions on the
Wellness Assessment and are
not pregnant.
BIOMETRIC RESULTS
The results below are based on your clinical values. These results should
not replace your doctor’s advice.
BIOMETRIC TEST DESIRABLE LEVEL 09/12/2011
Height (in.) n/a 68
Weight (lbs) n/a 188
BMI (kg/m2) 18.5–24.9 28.6
Blood Pressure (mmHg) Systolic Diastolic
<120 and < 80
n/a
Blood Sugar (mg/dL) 60-99 111
Total Cholesterol (mg/dL) <200 123
*HDL (mg/dL) ³40 33
Ratio (TC/HDL) <3.6 3.7
LDL (mg/dL) <100 76
Triglycerides (mg/dL) <150 87
*HDL (good) cholesterol protects against heart disease, so higher numbers are
better.
**Wellness scores from previous Wellness Assessments have been adjusted using
an enhanced scoring method.
Low risk Moderate risk High risk

2. 2
Your Results
LIFESTYLE RESULTS
Below is a summary of your lifestyle behavior results from your Wellness Assessment
responses. For more information on these lifestyle behaviors, see pages 3-12.
MOHAMMED
KEEP IT UP
(Meeting or exceeding
recommendations)
STEP IT UP
(Not meeting
recommendations)
Physical Activity ü
Fruit/Vegetable Intake ü
Tobacco Use ü
Sleep ü
Stress
Alcohol Use ü
Seat belt Use ü
YOUR ACTION STEPS
Way to go, MOHAMMED! You have taken the first step in learning more about your
health. Below are action steps that could improve your Wellness Score and reduce your
risks.
The top 3 suggestions to help improve your risk factors include:
1. INCREASE YOUR PHYSICAL ACTIVITY. | It’s recommended that adults get 150
minutes of physical activity a week. Being physically active at least 5 days a week
produces the most health benefits. Regular physical activity is essential for overall
health and fitness and to avoid illness. It helps with weight loss and weight
management, lowers blood pressure, controls blood sugar and improves HDL (good)
cholesterol. See page 3 of your Personal Wellness Report for more information on
increasing your physical activity.
2. INCREASE YOUR FRUIT AND VEGETABLE INTAKE. | Everyone needs at least 5
servings of fruits and vegetables a day, with the key message: more is better. Fruits
and vegetables give your body the nutrients it needs for good health, and they are
naturally low in calories and free of cholesterol. Eating more fruits and vegetables can
help improve blood pressure, blood sugar and weight loss. See page 5 of your
Personal Wellness Report for more nutrition tips.
3. STOP USING TOBACCO AND AVOID EXPOSURE. | Quitting smoking could be the
best thing you do to protect your health. Even casual use, or exposure to secondhand
smoke, is dangerous. Quitting may take several attempts, but success is possible.
Becoming tobacco-free can help reduce blood pressure and cardiovascular disease
and cancer risk factors. See page 7 of your Personal Wellness Report for tips on
developing your quit plan.

3. 3
MOHAMMED
PhysicalActivity
GETTING AND STAYING ACTIVE PAYS OFF
Being physically active is one of the most important behaviors you can do for your health.
It plays a signifi cant role in reducing risks for chronic diseases and conditions such as
cardiovascular disease, type 2 diabetes, obesity and some cancers.1 Our bodies are made to
move! Those who are more physically active tend to live longer, healthier lives.
There are three important components to being physically active:
1 Get Your Heart Pumping!
Cardiovascular (aerobic) activities include those that get your heart rate elevated and
make you breathe heavier than normal. According to the Federal Government, adults
need at least:
150 MINUTES of
moderate-intensity
aerobic activity
every week
75 MINUTES of
vigorous-intensity
aerobic activity
OR OR
every week
AN EQUIVALENT
MIX of moderate-and
vigorous-intensity
aerobic activity
People who are unable to meet the minimum requirements can still benefi t from some
activity. So, start slowly and if you have any concerns, talk to your doctor before
becoming more active.
BREAK IT UP
150 minutes of aerobic activity sounds like a lot of time, but you don’t have to do it all at
once. Not only can you spread it out over an entire week, you can also break it up into
smaller chunks of time during the day. As long as you’re doing moderate-intensity
exercise for at least 10 minutes at a time, it counts!
What is MODERATE-intensity activity?
• Your heart rate and breathing increase. You are able to talk, but not sing.
• Activities include brisk walking, bike riding, swimming, dancing, doubles
tennis, or pushing a lawn mower.
What is VIGOROUS-intensity activity?
• You breathe harder and your heart beats much faster. Talking may be diffi cult,
but not impossible.
• Activities include jogging, playing a basketball game, cycling fast, or singles tennis.
• TIP: If you want to do more vigorous-level activities, slowly incorporate more intensity
to your moderate activities, such as adding intervals of jogging to your walks.
In addition to reducing risks for many
chronic diseases, being physically active
can help you:
• Increase your chances of living longer
• Decrease your chances of becoming
depressed
• Sleep well at night
• Move more easily and prevent falls
• Have stronger bones and muscles
• Reach or maintain a healthy weight
• Feel better about yourself and have fun!
MORE TIME =
MORE HEALTH
BENEFITS
If you go beyond 300 minutes
a week of moderate-intensity
activity, or 150 minutes a
week of vigorous-intensity
activity, you’ll gain even more
health benefi ts.

4. 4
MOHAMMED
PhysicalActivitycontinued
2 Pump Those Muscles!
Use it or lose it – This is the case for the muscles in your body, which allow you to do
simple things like climb stairs, carry groceries, or pick up your children and grandchildren.
Activities that make your muscles stronger also make your bones stronger, increase your
balance, and can lower your blood sugar, body fat and stress.
The American College of Sports Medicine recommends that adults do muscle
strengthening exercises two or three days a week.2 You can use equipment such as
weights, rubber tubing, and even your own body weight.
• Use very light or light resistance if you are older or were not active before
• Do 2-4 sets of each exercise for all major muscle groups in your body
• Do 8-20 repetitions for each exercise
• Give your body at least 48 hours of rest between sessions
3 Stretch It Out
By becoming more fl exible, you may fi nd it easier to reach things on high shelves or
bend down to tie your shoes. You will have a better sense of balance and coordination.
To stay fl exible, stretch all the major muscle groups in your body.
• Do fl exibility exercises two or three days each week
• Warm up for 5-10 minutes before stretching by doing activities to increase your heart
rate slightly
• Hold each stretch for 10-30 seconds
• Repeat each stretch 2-4 times
There’s no right or wrong
way to be physically active,
so get creative!
I will become more physically active by:
ACTIVITY
________________________________________________________________________________________________________________________
NUMBER OF MINUTES DAYS OF THE WEEK DATE
for ____________________________________ on _____________________________________ starting ______________________________ .

5. 5
Nutrition
Eating healthfully is essential for good health. Guidelines from the United States
Department of Agriculture suggest that a healthful eating plan has the following
health benefi ts:3
• Decreased risk for chronic diseases, such as type 2 diabetes, hypertension and certain cancers
• Decreased risk of overweight and obesity
• Decreased risk for nutrient defi ciencies
Nutrition should not be a hard-to-follow diet or an extreme restriction of foods. Simply
following a well-balanced eating plan that focuses on balancing calories and making
healthy food choices is key to promoting overall health. The Dietary Guidelines identifi es
three strategies for eating healthfully:
Balance calories
Increase consumption of healthy foods
Reduce consumption of unhealthy foods
EAT THE RIGHT AMOUNT OF CALORIES FOR YOU
1
2
Everyone has a personal calorie limit*. Staying within yours can help you reach or
maintain a healthy weight. Below are simple tips for controlling your calories without
counting every one.
• Think before you eat: Is it worth the calories?
• Avoid oversized portions.
• Use a smaller plate, bowl or glass.
• Stop eating when you are satisfi ed, not full.
• Cook at home more often where you have control of what’s in your food.
• When eating out, choose lower-calorie options.
*To get your personal daily calorie limit, visit www.choosemyplate.gov.
SUGARS, FATS AND SODIUM
Added sugars and fats load foods with extra calories
you don’t need, and too much sodium may increase
blood pressure.
Nutrition should not be a
hard-to-follow diet or an
extreme restriction of foods.
3
1
MOHAMMED

6. 6
Nutrition continued
2 BUIL
BUILD A HEALTHY PLATE
3 CUT BACK ON
When preparing your meals, follow these simple tips for building a healthy plate
that’s full of nutrients and lower in calories.
• MAKE HALF OF YOUR PLATE FRUITS AND VEGETABLES | Choose an assortment
of bright-colored fruits and veggies.
• SWITCH TO SKIM OR 1% MILK | They have the same amount of calcium with
less fat and fewer calories.
• MAKE AT LEAST HALF OF YOUR GRAINS WHOLE | Choose 100% whole-grain
cereals, breads, rice and pasta.
• VARY YOUR PROTEIN CHOICES | Twice a week eat seafood; eat beans, which
are a natural source of fi ber; and keep poultry portions small and lean.
I will improve my nutrition by:
YOUR GOAL (i.e. Eating more fruits and vegetables)
_______________________________________________________________________________________________________________________ .
ACTIVITY (i.e. Eating one fruit or vegetable with each meal)
I will do this by __________________________________________________________________________________________________________
DATE
starting __________________________________ .
Foods with added sugars
• Drink water instead of sugary drinks.
There are about 10 packets of sugar in a
12-oz can of soda.
• Eat sugary desserts less often. Instead,
choose fruit for dessert.
• Choose 100% fruit juice instead of fruit-fl
avored drinks.
Foods high in solid fats
• Make major sources of saturated fats
occasional choices.
• Select lean cuts of meats or poultry and
fat-free or low-fat dairy.
• Switch from solid fats to oils when
preparing food.
Foods high in sodium
• Compare sodium in foods like soup,
bread, and frozen meals and choose the
lower-sodium options.
• Use spices or herbs to season food
without adding salt.
MOHAMMED

7. 7
Tobacco
Tobacco is considered the number one cause of preventable death in the United States,
causing more than 443,000 deaths per year.4 Fortunately, people who stop smoking
greatly reduce their risk for disease and premature death. Although there are greater
health benefi ts the sooner you quit, cessation is benefi cial at any age.
Smoking cessation is associated with the following health benefi ts:
• Lowered risk for lung and other types of cancer
• Reduced risk of coronary heart disease, stroke and peripheral vascular disease
• Reduced respiratory symptoms, such as coughing, wheezing and shortness of breath
• Reduced risk of developing chronic obstructive pulmonary disease (COPD)
• Reduced risk of infertility in women of childbearing age and reduced risk of low-birth-weight
babies in pregnant women
People who stop smoking
greatly reduce their risk for
disease and premature death.
20 MINUTES
after quitting
• Blood pressure &
heart rate drop.
SMOKING CESSATION TIMELINE – HEALTH BENEFITS OVER TIME5
12 HOURS
after quitting
• Carbon monoxide
level in your blood
drops to normal.
• Coughing and shortness of breath
decrease.
• Cilia (tiny hair-like structures that
move mucus out of the lungs) start
to regain normal function.
• Increasing ability to clean the lungs
and reduced risk of infection.
2 WEEKS TO 3 MONTHS
after quitting
1 TO 9 MONTHS
after quitting
• Circulation improves.
• Lung function increases.
1 YEAR
after quitting
• The excess risk of coronary
heart disease is half that of
a continuing smoker’s.
5 YEARS
after quitting
• Risk of cancer of the mouth,
throat, esophagus and
bladder are cut in half.
• Stroke risk can fall to that of
a non-smoker after 2-5 years.
10 YEARS
after quitting
• Risk of lung
cancer death is
about half that
of a smoker’s.
15 YEARS
after quitting
• Risk of
coronary
heart disease
is that of a
non-smoker.
MOHAMMED

8. 8
MOHAMMED
Tobaccocontinued
ACTION
STEPS FOR QUITTING6
Quitting tobacco use is hard, but it is probably the best thing you can do for your health
and well-being. You may try to quit several times before you’re successful. But you will
learn something each time. Quitting works best when you’re prepared and have a plan.
Preparing to quit
• Think about why you want to quit and write it down.
• Learn how much you depend on nicotine and know your triggers.
• Know your options for quitting.
Getting started
• Set a quit date that’s meaningful to you.
• Tell family, friends and co-workers you plan to quit.
• Anticipate and plan for challenges.
• Remove cigarettes and other tobacco products from your home, car and workplace.
• Talk to your doctor about getting help to quit.
Staying tobacco-free
• Reward yourself – Quitting is hard work. Set up rewards to remind yourself how hard
you’re working.
• Keep your guard up – Some people, places, activities or feelings may trigger the urge
to smoke. Be cautious and understand most urges disappear within a few minutes.
• Don’t be discouraged if you slip – It’s not a lost cause. Just make sure you learn from
the slip to prevent others in the future.
• Stay upbeat – The fi rst few days and weeks may be diffi cult. Continue to remind
yourself why this is important to you and remember the long-term benefi ts.
I will become tobacco-free or eliminate my exposure to secondhand smoke by:
SECONDHAND SMOKE
You may understand the dangers of
smoking and make the choice to be
smoke-free. But what about secondhand
smoke? There is no safe level of exposure
to tobacco smoke and occasional exposure
is harmful even if you’re a non-smoker.
Secondhand smoke causes and contributes
to many health problems including lung
disease, asthma, heart disease and stroke.
State and local governments are taking
secondhand smoke seriously by passing
laws restricting smoking in public places.
With a little planning, there are additional
things you can do to further eliminate your
exposure to secondhand smoke.
• Don’t allow smoking in your home.
• Don’t allow smoking in your vehicle.
• Suggest that smoking restrictions be
enforced at work.
• Choose smoke-free care facilities.
• Choose smoke-free restaurants and
hotel rooms.
STEPS TOWARD BECOMING TOBACCO FREE
_______________________________________________________________________________________________________________________ .
_______________________________________________________________________________________________________________________ .
FRIENDS, FAMILY MEMBERS, CO-WORKERS
I will tell these people about my plan: ______________________________________________________________________________________.
DATE
My Quit Date is ___________________________ .
REWARD PLAN
I will reward myself by ____________________________________________________________________________________________________.

9. 9
When it comes to healthy behaviors, sleep often falls lower on the list. However,
more and more research emphasizes that suffi cient sleep is an essential part of health
promotion and disease prevention. According to the Centers for Disease Control and
Prevention, insuffi cient sleep is associated with the onset of diabetes, cardiovascular
disease, obesity and depression.7 It is also responsible for many motor vehicle and
machinery-related accidents.
GET SOME SLEEP
Adults need 7-9 hours of sleep each day. Most adults would enjoy getting more sleep,
but doing so might not be that simple. The National Sleep Foundation recommends
the following:
Go to bed at the same time each night and rise at the same time each morning –
even on weekends.
Establish a regular, relaxing bedtime routine, such as taking a hot bath.
Make sure your bedroom is quiet, dark, relaxing and cool.
Make sure your bed is comfortable.
Only use your bed for sleeping and not for other activities, such as reading, watching
TV or listening to music.
Physical activity may help promote sleep, but not within a few hours of bedtime.
Avoid large meals before bed.
Avoid caffeine close to bedtime.
Avoid nicotine.
Avoid alcohol close to bedtime.
MOHAMMED
Sleep
Most adults would enjoy
getting more sleep, but doing
so might not be that simple.
INSUFFICIENT SLEEP
Insuffi cient sleep is associated with the onset
of diabetes, cardiovascular disease, obesity
and depression.
1
2
3
4
5
6
7
8
9
10
I will get more quality sleep by: _B_E_H__A_V_I_O_R_(_S_)___________________________________________________________________________ .

10. 10
The Centers for Disease Control and Prevention warn that excessive alcohol use can lead
to increased risk of health problems such as injuries, violence, liver diseases and cancer.
Approximately 79,000 deaths result from excessive alcohol use each year in the United
States, making it the third leading lifestyle-related cause of death.8
If you drink alcohol, it is recommended that you do so in moderation. However, some
people should not drink any alcohol, including those who are:
• Pregnant or trying to become pregnant.
• Taking medications that may cause harmful reactions when mixed with alcohol.
• Younger than 21.
• Recovering from alcoholism.
• Suffering from a medical condition that may be worsened by alcohol.
• Driving, planning to drive, or participating in other activities requiring skill,
coordination, and alertness.
Immediate Health Risks Long-Term Health Risks
• Unintentional injury
• Violence
• Risky sexual behaviors
• Fetal alcohol disorders among
pregnant women
• Alcohol poisoning
• Neurological problems including
dementia, stroke and neuropathy
• Cardiovascular problems
• Psychiatric problems including
depression, anxiety and suicide
• Social problems
• Cancer of the mouth, throat,
esophagus, liver, colon and breast
• Liver diseases
Alcohol
If you drink alcohol, it is
recommended that you do so
in moderation.
KEY DEFINITIONS
What is considered MODERATE consumption?
Moderate alcohol consumption is defi ned
as 1 drink a day for women and up to
2 drinks a day for men.
What is heavy or HIGH-RISK drinking?
Heavy or high-risk drinking is the
consumption of more than 3 drinks a day
or more than 7 a week for women, and
more than 4 drinks a day or more than
14 a week for men.
What is considered ONE drink?
A standard drink contains 0.6 ounces of
pure alcohol. Generally, this amount is
found in:
• 12 ounces of regular beer or wine cooler
• 8 ounces of malt liquor
• 5 ounces of wine
• 1.5 ounces of 80-proof liquor
(e.g. gin, rum, vodka, whiskey)
MOHAMMED

11. 11
Stress
Long-term stress can be
harmful to our bodies and
our health.
Let’s face it: Just about everyone has stress. Stress is the body’s natural response to
diffi cult situations. The problem is that the onslaught of today’s stressors is fairly non-stop.
Long-term stress can be harmful to our bodies and health. According to Mental Health
America, stress may contribute to:9
• High blood pressure
• Heart disease and stroke
• Decreased immune defenses
• Cancer
• Stomach problems
• Poorer brain function
• Depression
• Anxiety disorders
PREVENTING STRESS
The fi rst step in reducing stress is to prevent it by identifying the sources of stress in your
life and fi nding healthy ways to avoid them or reduce their effect. For example, you may
fi nd that one of your biggest stressors is being too busy. You’re always on the go and
fi nding yourself involved in too many projects. You may decide to avoid this stressor or
reduce its effect by being more assertive by saying “no” more often or fi nding ways to
better manage your time.
Spend some time refl ecting on your biggest stressors and things you can do to eliminate
them or reduce their effect.
REFLECTION
Spend some time refl ecting on your biggest stressors
and things you can do to eliminate them or reduce
their impact.
MOHAMMED

12. 12
MOHAMMED
Stress continued
COPING
WITH STRESS9
As mentioned previously, the fi rst step to reducing stress is preventing it. However,
for most of us, removing all sources of stress is not possible. The good news is getting
enough sleep, a proper diet, avoiding caffeine and other stimulants and taking time out
to relax can help you manage stress and be more resilient to it. Below are healthy ways
to cope with stress and boost your well-being.
CONNECT WITH OTHERS | People who feel connected are happier and healthier –
and may even live longer.
STAY POSITIVE | Think more positively by being optimistic, practicing gratitude, and
avoiding negative thinking.
GET PHYSICALLY ACTIVE | In addition to the many physical benefi ts, exercise helps
improve mood. It decreases stress, anger, anxiety and depression.
HELP OTHERS | People who consistently help others experience less depression,
greater calm, fewer pains and better health. They may even live longer.
GET ENOUGH SLEEP | Sleep combats some of the fallout of stress and poor sleep has
been linked to greater risk of depression and anxiety.
CREATE JOY AND SATISFACTION | Positive emotions can boost your ability to
bounce back from stress, solve problems and think fl exibly and even fi ght disease.
EAT WELL | Eating healthy food and regular meals can increase your energy and
infl uence your mood.
TAKE CARE OF YOUR SPIRIT | People who have strong spiritual lives may be healthier
and live longer. Spirituality seems to cut the stress that can contribute to disease.
DEAL BETTER WITH HARD TIMES | Research shows that people who spend time
writing about diffi cult times have better health and are less depressed.
GET PROFESSIONAL HELP IF YOU NEED IT | More than 80 percent of people who are
treated for depression improve.
1
2
3
4
5
6
7
8
9
10
I will better manage my stress by:
ACTIVITY (IES) AND NUMBER OF DAYS PER WEEK
_______________________________________________________________________________________________________________________ .
1.
_______________________________________________________________________________________________________________________ .
2.
_______________________________________________________________________________________________________________________ .
3.
_______________________________________________________________________________________________________________________ .

13. 13
Healthy Weight
Management
Medical experts agree that
even a small weight loss will
help lower your risk.
DEFINING BODY MASS INDEX
BODY MASS INDEX (kg/m2)
Body Mass Index (BMI) is a universal measure
Underweight <18.5
of overweight and obesity. It is calculated
Normal 18.5-24.9
from your height and weight. BMI is a gauge
Overweight 25.0-29.9
of your risk for diseases that can occur with
Obese >30.0
more body fat. The higher your BMI, the
higher your risk for certain diseases such as heart disease, high blood pressure, type 2
diabetes, gallstones, breathing problems and certain cancers.
For most people, BMI correlates with their amount of body fat. However, BMI may
overestimate body fat in people who have a muscular build such as body builders and
athletes. The BMI category and score is color-coded in the chart above, with yellow and red
showing ranges at risk. These also correspond with your biometric results table on page 1.10
WAIST CIRCUMFERENCE
WAIST CIRCUMFERENCE (in)
Measuring waist circumference helps
MALES FEMALES
identify possible health risks that come with
Normal <35 <33
overweight and obesity. If most of your fat is
Borderline 35-39 33-34
around your waist rather than at your hips,
High >40 >35
you’re at a higher risk for heart disease and
type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for
women or greater than 40 inches for men. To correctly measure your waist, stand and
place a tape measure around your middle, just above your hipbones. Measure your waist
just after you breathe out.
Waist circumference values are color-coded in the chart above, with yellow and red showing
ranges at risk. These also correspond with your biometric results table on page 1.10
STEPS TO LOSING WEIGHT
One major contributor to overweight and obesity is an imbalance of energy. This involves eating too many calories and not getting
enough physical activity. Medical experts agree that achieving and maintaining a healthy weight through lifestyle changes may reduce
your risk of heart disease, type 2 diabetes, arthritis, breathing problems and some cancers. Healthy habits for weight loss are to:
AIM FOR A HEALTHY WEIGHT | Losing just 10% of your body
weight can improve your health. If you need to lose weight, do so
gradually by losing ½-2 pounds per week.
BE PHYSICALLY ACTIVE | Burning calories is a key part of weight
loss and helps keep weight off over time. While the amount of
physical activity for weight loss varies, experts believe many can
maintain their weight by doing
150 minutes of moderate-intensity exercise a week. For those who
want to lose signifi cant amounts of weight may need to get 300
minutes of moderate-intensity activity a week.
EAT A HEALTHY DIET | It’s important to focus on reducing calories
from food and beverages and following a healthy eating plan. Eat
lots of fruits and vegetables, which are naturally low in calories.
Also, eat foods low in fat and sugar and high in fi ber.
MOHAMMED

14. 14
High Blood Pressure
Having high blood pressure
puts you at risk for heart
disease and stroke, which are
leading causes of death in the
United States.
Having high blood pressure puts you at risk for heart disease and stroke, which are
leading causes of death in the United States.11
High blood pressure is called the “silent killer” because it often has no warning signs
or symptoms and many people don’t realize they have it. That’s why it’s important to
get your blood pressure checked regularly. The good news is that you can take steps to
prevent high blood pressure or to treat it if it’s high.
Blood pressure is written as two numbers. The fi rst (systolic) number represents the
pressure in your blood vessels when your heart beats. The second (diastolic) number
represents the pressure in your vessels when your heart rests between beats. Blood pressure
values are color-coded in the chart below, with yellow and red showing ranges at risk.
These also correspond with your biometric results table on page 1.12
BLOOD PRESSURE (mmHg)
SYSTOLIC DIASTOLIC
Normal <120 and <80
Prehypertension 120-139 or 80-89
Hypertension Stage 1 140-159 or 90-99
Hypertension Stage 2 >160 or >100
Medical experts agree that practicing healthy lifestyle habits may reduce your risk of high
blood pressure. If you have high blood pressure, lifestyle changes are just as important as
taking medications. Healthy habits are:
• EAT A HEALTHY DIET | Eat lots of fresh fruits and vegetables, which provide nutrients
such as potassium and fi ber. Also, eat foods low in saturated fat and cholesterol.
Avoid sodium by limiting the amount of salt you add to your food. Be aware that
many processed foods and restaurant meals are high in sodium.
• MAINTAIN A HEALTHY WEIGHT | Being overweight can raise your blood pressure.
Losing weight can help lower your blood pressure.
• BE PHYSICALLY ACTIVE | Physical activity can help lower blood pressure. The Surgeon
General recommends adults engage in moderate-intensity physical activities for at least
30 minutes on most days of the week.
• BE TOBACCO-FREE | Smoking injures blood vessels and speeds up the hardening of
the arteries. Further, smoking is a major risk for heart disease and stroke. If you don’t
smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and
stroke. Your doctor can suggest programs to help you quit.
• LIMIT ALCOHOL USE | Drinking too much alcohol is associated with high blood
pressure. If you drink alcohol, do so in moderation—no more than one drink per day
for women or two drinks per day for men.
MOHAMMED

15. 15
Cholesterol
There are no symptoms of
high cholesterol. The good
news is that there are steps
you can take to prevent high
cholesterol or to reduce your
levels if they are high.
Cholesterol is a waxy, fat-like substance your body needs. But, when you have too much
in your blood, it can build up on the walls of your arteries. This can lead to heart disease
and stroke. There are no symptoms of high cholesterol. The good news is there are steps
you can take to prevent high cholesterol or reduce your levels if they are high.
THE “GOOD” AND THE “BAD”
Particles called lipoproteins carry cholesterol in the blood. There are two kinds of
lipoproteins you need to know about: LDL (bad) and HDL (good).
• Low-density lipoproteins (LDL) make up the majority of the body’s cholesterol. LDL is
known as “bad” cholesterol because having high levels can lead to a buildup in the
arteries and result in heart disease.
• High-density lipoproteins (HDL) absorb cholesterol and carry it back to the liver, which
fl ushes it from the body. High levels of HDL, or “good” cholesterol, reduce the risk of
heart disease and stroke.
Blood cholesterol values as recommended by the National Cholesterol Education Program
are color-coded in the chart below, with yellow and red showing ranges at risk. These also
correspond with your biometric results table on page 1.13
HDL CHOLESTEROL (mg/dL)
Males Females
Very Low <15 <15
Low <40 <50
Desirable 40-59 50-59
Very Desirable >60 >60
TOTAL CHOLESTEROL/HDL RATIO
Optimal <3.6
Good 3.6-5.1
High >5.2
TOTAL CHOLESTEROL (mg/dL)
Desirable <200
Borderline 200-239
High >240
LDL CHOLESTEROL (mg/dL)
Optimal <100
Near Optimal 100-129
Borderline High 130-159
High 160-189
Very High >190
TRIGLYCERIDES (mg/dL)
Normal <150
Borderline High 150-199
High 200-499
Very High >500
MOHAMMED

16. 16
Cholesterol continued
Medical experts agree that practicing healthy lifestyle habits may reduce your risk of
high blood cholesterol. If you have high blood cholesterol, lifestyle changes are just as
important as taking medications.
Healthy habits are:
• EAT A HEALTHY DIET | A healthy diet can help keep blood cholesterol levels down.
Avoid saturated fat, trans fats and dietary cholesterol, which tend to raise cholesterol
levels. Other types of fats, such as monounsaturated and polyunsaturated fats, can
actually lower blood cholesterol levels, as well as eating fi ber. Drinking alcohol can
raise triglycerides.
• MAINTAIN A HEALTHY WEIGHT | Being overweight or obese can raise your bad
cholesterol levels. Losing weight can help lower your cholesterol.
• BE PHYSICALLY ACTIVE | Physical activity can help maintain a healthy weight and
lower cholesterol. The Surgeon General recommends adults engage in moderate-intensity
exercise for at least 30 minutes on most days of the week.
ex
• BE SMOKE-FREE | Smoking injures blood vessels and speeds up hardening of the
arteries. Smoking greatly increases your risk for heart disease and stroke. If you don’t
smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and
stroke. Breathing secondhand smoke increases your risk for a heart attack and other
heart conditions.
RISK ASSESSMENT TOOL FOR ESTIMATING YOUR 10-YEAR
RISK OF HAVING A HEART ATTACK
You can estimate your risk for heart disease by using the 10-year risk calculator of
the National Cholesterol Education Program at the National Heart, Lung, and Blood
Institute’s web site at http://hp2010.nhlbihin.net/atpiii/calculator.asp?usertype=pub.
MOHAMMED

17. 17
Diabetes
Diabetes can cause serious
health complications
including heart disease,
blindness, kidney failure, and
lower-extremity amputations.
When your body doesn’t make enough insulin, or when the insulin you do make doesn’t
work as well as it should to keep the insulin/glucose balance, you have diabetes. Dealing
with diabetes isn’t easy, but if you have it, you can live a full and happy life. You do
have to think about what and when you eat, how you exercise and when you take your
medication. Diabetes can cause serious health complications, including heart disease,
blindness, kidney failure and lower-extremity amputations.
Normal blood sugar levels fl uctuate depending on how long it’s been since you last
ate. Current fasting blood sugar guidelines from the American Diabetes Association are
color-coded in the chart below, with yellow and red showing ranges at risk. These also
correspond with your biometric results table on page 1.14
BLOOD SUGAR (mg/dL)
Low <60
Normal 60-99
Pre-diabetic 100-125
Diabetic Level >126
TYPES OF DIABETES
PREDIABETES | People with prediabetes have blood glucose levels that are higher than
normal but not high enough for a diagnosis of diabetes. This condition raises the risk of
developing type 2 diabetes, heart disease and stroke. Those with prediabetes are likely to
develop type 2 diabetes within 10 years, unless they take steps to prevent or delay diabetes.
Practicing healthy habits such as eating a healthy diet, physical activity, stress management
and maintaining a healthy weight will reduce your risk of developing diabetes.
TYPE 1 DIABETES | Type 1 diabetes is a chronic condition in which the body produces little
or no insulin. The exact cause of type 1 diabetes is unknown and has no cure. Children and
young people often have this kind of diabetes, although older people can develop it too.
Healthy eating, physical activity and insulin injections are the basic therapies for type 1
diabetes. The amount of insulin taken must be balanced with food intake and daily activities.
Blood glucose levels must be closely monitored through frequent blood glucose testing.
REDUCE YOUR RISK
Practicing healthy habits such as eating a healthy
diet, physical activity, stress management and
maintaining a healthy weight may reduce your risk
of developing diabetes.
MOHAMMED

18. 18
MOHAMMED
Diabetes continued
TYPE 2 DIABETES | In type 2 diabetes the body produces some insulin, but less and less
is made over time. Many people with type 2 diabetes weigh more than they should and
many older people have diabetes because their body systems don’t work as well as they
once did.
Healthy eating, physical activity and blood glucose testing are the basic therapies for
type 2 diabetes. In addition, many people with type 2 diabetes require oral medication,
insulin or both to control their blood glucose levels. Maintaining a reasonable body
weight and being physically active may help prevent development of type 2 diabetes.
GESTATIONAL DIABETES | Some women develop gestational diabetes when they are
pregnant. It usually goes away after the baby is born, but it does increase the risk of
developing type 2 diabetes.
LEARN THE EARLY SIGNS
Learning the early signs of diabetes is important to reduce long-term complications that
may occur if diabetes is not treated. You might have SOME or NONE of the following
symptoms:
• Frequent urination
• Excessive thirst
• Unexplained weight loss
• Extreme hunger
• Sudden vision changes
• Tingling or numbness in hands or feet
• Feeling very tired much of the time
• Very dry skin
• Sores that heal slowly
• More infections than usual
FOR MORE INFORMATION
Learning diabetes management skills is very
important. To maintain your health, it’s
important to have regular appointments
with your primary medical doctor; an
endocrinologist, who may specialize in
diabetes care; an ophthalmologist for eye
examinations; a podiatrist for routine foot
care; a dietitian; and a diabetes educator
who can teach you the skills needed for
daily diabetes management.
To learn more about type 1, type 2, and
gestational diabetes, as well as diabetes
research, statistics, and education, contact:
National Diabetes Education Program
1 Diabetes Way
Bethesda, MD 20814–9692
Phone: 1–888–693–NDEP
(1–888–693–6337)
TTY: 1–866–569–1162
Fax: 703–738–4929
Email: ndep@mail.nih.gov
Internet: www.ndep.nih.gov or
www.yourdiabetesinfo.org
DIA

19. 19
Cancer Prevention
Medical experts agree that
practicing healthy lifestyle
habits may reduce your
cancer risk.
WHAT IS CANCER?
Cancer is a term used for diseases in which abnormal cells divide without control and are
able to invade other tissues. Cancer cells can spread to other parts of the body through
the blood and lymph systems. Cancer is not just one disease, but many diseases.
REDUCING YOUR CANCER RISK
The number of new cancer cases can be reduced and many cancer deaths can be
prevented. Research shows that screening for cervical and colorectal cancers as
recommended helps prevent these diseases by fi nding precancerous lesions so they can
be treated before they become cancerous.15 Screening for cervical, colorectal and breast
cancers also helps fi nd these diseases at an early, often highly treatable stage.
Vaccines also help reduce cancer risk. The human papillomavirus (HPV) vaccine helps
prevent most cervical cancers and some vaginal and vulvar cancers, and the hepatitis B
vaccine can help reduce liver cancer risk.
Medical experts agree that practicing healthy lifestyle habits may reduce your cancer risk.
Healthy habits are:15
• Have regular check-ups and cancer screening tests
• Avoid tobacco
• Limit alcohol use
• Avoid excessive exposure to ultraviolet rays from the sun and tanning beds
• Eat a diet rich in fruits and vegetables
• Maintain a healthy weight
• Be physically active
• Know your family history and your risks
CANCER SCREENING GUIDELINES
Screening increases the chances of detecting certain cancers early, when they are most
likely to be curable. To learn more about what screening tests the American Cancer
Society recommends and when you should have them, go to http://www.cancer.org/
Healthy/FindCancerEarly/CancerScreeningGuidelines/american-cancer-society-guidelines-for-
the-early-detection-of-cancer.
MOHAMMED

20. Sources
1 U.S. Department of Health & Human Services. (2011). 2008 Physical Activity Guidelines for Americans. Retrieved from
http://www.health.gov/paguidelines/
2 Garber, C., Blissmer, B., Deschenes, M., Franklin, B., Lamonte, M., Lee, I., . . . Swain, D. (2011). ACSM Issues
Recommendations on Quantity and Quality of Exercise. Medicine & Science in Sports & Exercise, 1334-1359.
3 U.S. Department of Agriculture. (2012). Dietary Guidelines for Americans. Retrieved from www.cnpp.usda.gov
4 American Cancer Society. (2012). Stay Away from Tobacco. Retrieved from http://www.cancer.org/Healthy/
StayAwayfromTobacco/index
5 American Cancer Society. (2012). When Smokers Quit - What are the Benefi ts Over Time? Retrieved from http://www.
cancer.org/Healthy/StayAwayfromTobacco/GuidetoQuittingSmoking/guide-to-quitting-smoking-benefi ts
6 National Cancer Institute. (2012). Quit Smoking Today. Retrieved from http://www.smokefree.gov/
7 Centers for Disease Control and Prevention. (2012). Sleep and Chronic Disease. Retrieved from http://www.cdc.gov/
sleep/about_sleep/chronic_disease.htm
8 Centers for Disease Control and Prevention. (2012). Alcohol and Public Health. Retrieved from http://www.cdc.gov/
alcohol/faqs.htm
9 Mental Health America. (2012). Live Your Life Well. Retrieved from http://www.liveyourlifewell.org/go/live-your-life-well/
10 National Heart, Lung and Blood Insititute. (2012). Classifi cation of Overweight and Obesity by BMI, Waist Circumference,
and Associated Disease Risks. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/bmi_dis.htm
11 Heron, M., Hoyert, D., Murphy, S., Xu, J., Kochanek, K., & Tejada-Vera, B. (2009). Final Data for 2006. National Vital
Statistics Report.
12 National Institutes of Health. (2003). The Seventh Report of the Joint National Committee on Prevention, Detection,
Evaluation and Treatment of High Blood Pressure. Bethesda, MD.
13 National Institutes of Health. (2004). Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on
Detection, Evaluation and Treatment of High Blood Cholesterol in Adults (Adults Treatment Panel III).
14 American Diabetes Association. (2012). Diagnosis and Classifi cation of Diabetes Mellitus. Diabetes Care, S64-S71.
15 American Cancer Society. (2012). Learn About Cancer. Retrieved from http://www.cancer.org/Cancer/index
For questions about your Personal Wellness Report, please call (877) 475-3442 Monday-Friday between
7:00 a.m. and 7:00 p.m. Central Time.
WE’LL GIVE YOU AN EDGE®
Principal Wellness Company, Des Moines, Iowa 50392-0002, www.principal.com
This material is provided for the sole purpose of general education on health-related matters. Please
consult a health care provider regarding your own health concerns and before beginning any diet or
exercise program. We do not diagnose or treat any medical condition or provide medical advice.
GP53712-09 (SP808-09) | 07/2012 | © 2012 PFSI
MOHAMMED