Maricopa County Biometric Screening &
Personal Health Questionnaire Scorecard

Helpful Hints

The following are 6 key areas if you want to make lifestyle changes to get a little bit healthier, one step at a time:

1. Physical Activity
• Take the stairs whenever possible.
• Find a support group who works out together. If you can't find one, create your own.
• Find a lunchtime walking/running club or sports league.
• Wear a pedometer and try to get more steps each day than the day before.
• Take physical activity breaks throughout the day. During your break, take a brisk 10 minute walk. You will feel energized and recharged!
• Trade exercise equipment with a friend.
• Get fit for a good cause - Sign up and start training for a walk or run supporting your favorite charity.
2. Nutrition
• Choose whole grains, fruits, vegetables and lean protein sources.
• Plan ahead - Bring healthy snacks and meals to work.
• When dining out, keep portion sizes, unhealthy fats and sugar levels in check.
• Know healthy portion sizes.
• Keep a food diary.
• Choose high-protein, low fat choices that promote brain power and lasting energy for your busy schedule.
3. Body Weight
• If weight loss is your goal, find a support group like Weight Watchers at Work.
• If your goal is to decrease body fat, start a light weight training program.
• Identify healthy food choices in cafeterias and vending machines so that you have an easy choice when a craving strikes.
• Arrange for delivery of healthy prepared weight loss meals.
• Get moving - try a walking program.
• Set a goal, like working out once or twice a week to start. Give yourself a reward when you reach your goal.
• If you already work out, boost the intensity!
• Host a healthy recipe exchange with friends.
4. Stress
• Take a 5 minute stress break.
• Practice focused breathing exercises when stressed.
• Attend a yoga or meditation class.
• Get a massage.
• Find an EAP provider to talk it out if problems seem to be more than you can handle.
• Get plenty of sleep.
• Work out - it releases endorphins and can help you release pent up energy and anxiety.
5. Tobacco Use
• If quitting is your goal, try working with a coach or counselor who specializes in tobacco cessation.
• Find alternatives when you crave a cigarette; take a brisk walk or meditate.
• Join a quit support group.
• Start a healthy life improvement strategy like working out or eating healthier. Taking small steps toward a healthier lifestyle builds your confidence and will help you reach your quit goal.
• Talk to your doctor about available therapies that might help you quit.
6. Medication
• Keep a current list of all medications you are taking. This includes vitamins, over-the-counter products and supplements.
• Make sure you know the proper way to "take/use" each medication.
• Make sure you are aware of any potential side-effects for your mediations.
• Make sure your doctor(s) and pharmacist are aware of any allergies you might have to medications and to health conditions.