Welcome to Part 1 of your My healthspan conversation The booklet is designed to find out about your current state of health. There is a short explanation at the start of each section so that you understand why we are asking the questions. The more information you can provide in the booklet, the better the health coach can understand where you are in terms of your health and wellbeing and be in a position to offer you tailored support and advice. Please complete this booklet and save it on a Windows PC. You can open and close the booklet as many times as you wish while completing the document, but do remember to save before you close each time. Once you have completed the booklet and have logged your distance walked in the 6 minute walking challenge in section 8, please save the booklet, and book an appointment for your face to face appointment via the link in the pat page. Once you have done this you will receive a confirmation email and Unique Reference Number (URN). Add this to the top and then return the booklet to w[email protected]. Your unique reference number keeps all the information that you have provided in the booklet confidential. • Complete sections 1 to 8 of the booklet. • You can allocate yourself time at work to do this, but you can also do it at home if you prefer. • Save the booklet using your unique reference number. 1 Contents Section 1 About you and any MSK aches and pains Section 2 MSK-HQ (This questionnaire is used on behalf of Arthritis Research UK) Section 3 Work ability index Section 4 Your views of health and wellbeing Section 5 Your participation and views of activity and exercise Section 6 Your confidence and mood Section 7 Planning Section 8 A 6 minute walking test for you to do booklet healthspan Introduction WORKING TOWARDS WELLBEING Your Unique Reference Number (URN): Your name (optional): We want people with arthritis, or at risk of arthritis, to have full lives because the workplace environment recognises and supports musculoskeletal (MSK) health. As part of our commitment to being an exemplary employer for people with an existing MSK condition, or those who may develop one during their employment with us, we have developed a new benefit for all Arthritis Research UK employees - My healthspan. My healthspan is a confidential, holistic and unique new offering which will help you to understand your current level of health and wellbeing and to work with a qualified healthcare professional from Working Towards Wellbeing to make a personal plan so that you can enjoy an active and healthy life. My healthspan provides you with the opportunity to meet with a qualified healthcare professional who is also a health and wellbeing coach. They are trained to help you to think about your current health and wellbeing and to consider how you will maintain your current level as you get older, or what it is you need to do to improve your health and wellbeing to have a positive impact on your healthspan. My healthspan takes a holistic approach to health and wellbeing, and your health coach understands the relationship between physical and mental health, between mind and body. We know that people can be in very different places in terms of their health and wellbeing, You may already be very fit and active, or you may be aware that you are slowly losing your fitness but don’t know where to start to get it back again. Or perhaps you already have recurrent or persistent pain, fatigue or feel in a low mood and anything you try seems not to help or to make you worse. Wherever you are, I hope My healthspan will offer you something to help you to maintain or increase your healthspan. Nicola Peachey, Director of HR & Organisational Development, Arthritis Research UK My
Transcript
Welcome to Part 1 of your My healthspan conversation
The booklet is designed to find out about your current state of health. There is a short explanation at the start of each section so that you understand why we are asking the questions. The more information you can provide in the booklet, the better the health coach can understand where you are in terms of your health and wellbeing and be in a position to offer you tailored support and advice. Please complete this booklet and save it on a Windows PC. You can open and close the booklet as many times as you wish while completing the document, but do remember to save before you close each time. Once you have completed the booklet and have logged your distance walked in the 6 minute walking challenge in section 8, please save the booklet, and book an appointment for your face to face appointment via the link in the pat page.
Once you have done this you will receive a confirmation email and Unique Reference Number (URN). Add this to the top and then return the booklet to [email protected]. Your unique reference number keeps all the information that you have provided in the booklet confidential.
• Complete sections 1 to 8 of the booklet.
• You can allocate yourself time at work to do this,but you can also do it at home if you prefer.
• Save the booklet using your unique reference number.
1
Contents
Section 1 About you and any MSK aches and painsSection 2 MSK-HQ
(This questionnaire is used on behalf of Arthritis Research UK)
Section 3 Work ability index Section 4 Your views of health and wellbeing Section 5 Your participation and views of activity
and exercise Section 6 Your confidence and mood Section 7 Planning Section 8 A 6 minute walking test for you to do
booklet healthspan
Introduction
WORKINGTOWARDSWELLBEING
Your Unique Reference Number (URN):
Your name (optional):
We want people with arthritis, or at risk of arthritis, to have full lives because the workplace environment recognises and supports musculoskeletal (MSK) health. As part of our commitment to being an exemplary employer for people with an existing MSK condition, or those who may develop one during their employment with us, we have developed a new benefit for all Arthritis Research UK employees - My healthspan.
My healthspan is a confidential, holistic and unique new offering which will help you to understand your current level of health and wellbeing and to work with a qualified healthcare professional from Working Towards Wellbeing to make a personal plan so that you can enjoy an active and healthy life.
My healthspan provides you with the opportunity to meet with a qualified healthcare professional who is also a health and wellbeing coach. They are trained to help you to think about your current health and wellbeing and to consider how you will maintain your current level as you get older, or what it is you need to do to improve your health and wellbeing to have a positive impact on your healthspan. My healthspan takes a holistic approach to health and wellbeing, and your health coach understands the relationship between physical and mental health, between mind and body.
We know that people can be in very different places in terms of their health and wellbeing, You may already be very fit and active, or you may be aware that you are slowly losing your fitness but don’t know where to start to get it back again. Or perhaps you already have recurrent or persistent pain, fatigue or feel in a low mood and anything you try seems not to help or to make you worse. Wherever you are, I hope My healthspan will offer you something to help you to maintain or increase your healthspan.
Nicola Peachey, Director of HR & Organisational Development, Arthritis Research UK
My
Following up how you are getting on
We want to find out how you are doing as a result of the My healthspan service so we will be in touch with you again.
The first contact will be at two weeks to check you have received your My healthspan booklet back and that you are happy with the plan. If you are already healthy and active we are sure you will just want to continue with what you are doing so we will touch base with you by email at 3 months and 6 months. If you are not in as good a shape as you would like to be, you will have made a plan to tackle some issues that are important to you. We will arrange up to 4 follow up calls / emails with you over the next 6 months to check how you are getting on and to provide ongoing support if you need it.
We will ask everyone to complete some of the questionnaires that were included in the My healthspan booklet again. This is so that we can monitor your health and wellbeing. These will be sent to you by links in an email this time with full instructions as to how to complete them. We do need you to complete these even if you are in great shape or if you haven’t managed to follow your plan, as this will help us to evaluate the overall benefits of service that we are providing to Arthritis Research UK.
Introduction to the questionnaire
What are your hopes and expectations about participating in My healthspan service?
What do you want to achieve from it?
2
What happens next?
After you have completed your booklet, book an appointment for your face to face assessment via the link in the pat page. Remember to allow seven working days between returning your booklet and your appointment. Send it to [email protected]. The Health Coach will review the booklet and will make a plan for the face to face assessment. The face to face element of the assessment takes about one hour. Around twenty minutes will be spent discussing your health and wellbeing based on the answers you have given us in the booklet. You will be asked to participate in some active tests of your musculoskeletal system. Each test has been selected because it tells us about your current health span. This section will take around 20 minutes. Please make sure you wear or bring with you some loose comfortable clothes and flat shoes for this part of the assessment. You may also need reading glasses if you wear them. You will discuss the test results and what they mean in terms of your health after each test. In the last 20 minutes you will have the opportunity to make a plan to maintain or improve your healthspan.
The health coach will add your results, your plan and links to any resources you may find useful, to your My healthspan booklet after your assessment. The booklet will be emailed back to you to keep.
Your URN:healthspan booklet
My
About you
What is your age? years
What was your gender at birth? Male Female
How much do you weigh? kg
How tall are you? cm
Lifestyle
Have you ever smoked cigarettes? Yes No
Do you still smoke regularly? Yes No
If Yes, how many cigarettes do you smoke daily? 10 or fewer 11 - 20 21-30 30 or more
Do you use illegal drugs or legal highs? Yes No
Please can you tell me how often you use drugs: Occasionally (once a month)
Every day
Do you drink any alcohol?
If Yes, how much do you drink in an average week?
Not applicable
Once a week
Yes No
Glasses of wine Pints of Beer Measures of spirit
Click the lightbulb for an online metric
conversion tool
Sleep and fatigue
Sleep is an important part of health and wellbeing. Not getting enough sleep can impact on us in different ways including making us grumpy and in some cases anxious. Disrupting our usual sleep patterns also interferes with the important recovery processes that occur in our body when we sleep.
What is your sleep pattern like at the moment? Good Would like to improve
Do you feel you get enough sleep? Yes No
Section 1 About you and any MSK aches and pains
3Your URN:
BMI
healthspan booklet
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Diet
There is much information in the press about healthy diet guidelines.
How well do you think your diet compares to the Eatwell Guide pictured below?
4Your URN:healthspan
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Aches or pains
During the past month have you had any aches or pains which have lasted for one day or longer? If Yes, please continue with the next question, If No please go to Section 3 on page 6.
Do you have any such aches or pains today? Yes No
Have you missed any days in the past month from work because of aches or pains ? Yes No
When did these aches or pains first start? Month (mm) Year(yyyy)
5Your URN:
Check all areas of persistent or recurrent pain on the body below.
N.B. If you have arm or leg pain please indicate on the front of the body chart, even if the pain or ache is at the back of your limb.
Face
R jaw L jaw
R chest / breast L chest / breast
R upper arm
R elbow
R lower arm
R wrist / hand
L upper arm
L elbow
L lower arm
L wrist / hand
abdomen
pelvis
R groin
R upper leg
R knee
R lower leg
R ankle / foot
L upper leg
L knee
L lower leg
L ankle / foot
L groin
Head
Neck
L shoulder
L hip
L buttocks
R shoulder
R hip
R buttocks
Upper back
Lower back
Office Use Only: Total Score out of 35
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This questionnaire is about your joint, back, neck, bone and muscle symptoms such as aches, pains and/or stiffness. This information will help our physiotherapist when you meet them face to face.
For each question mark one box to indicate which statement best describes you over the last 2 weeks.
Pain/stiffness during the day: How severe was your usual joint or muscle pain and/or stiffness overall during the day?
Not at all Slightly Moderately Fairly Severe Very Severe
Pain/stiffness at night: How severe was your usual joint or muscle pain and/or stiffness overall at night?
Not at all Slightly Moderately Fairly Severe Very Severe
Walking: How much have your symptoms interfered with your ability to walk?
Not at all Slightly Moderately Severely Unable to walk
Washing/Dressing: How much have your symptoms interfered with your ability to wash or dress yourself?
Not at all Slightly Moderately Severely Unable to wash or dress myself
Physical activity levels: How much has it been a problem for you to do physical activities (e.g. going for a walk or jogging) to the level you want because of your joint or muscle symptoms?
Not at all Slightly Moderately Very Much Unable to do physical activities
Work/daily routine: How much have your joint or muscle symptoms interfered with your work or daily routine (including work & jobs around the house)?
Not at all Slightly Moderately Severely Extremely
Social activities and hobbies: How much have your joint or muscle symptoms interfered with your social activities and hobbies?
Not at all Slightly Moderately Severely Extremely
Needing help: How often have you needed help from others (including family, friends or carers) because of your joint or muscle symptoms?
Not at all Rarely Sometimes Frequently All the time
Section 2 About you and any MSK aches and pains (MSK-HQ)
6Your URN:healthspan
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For each question mark one box to indicate which statement best describes you over the last 2 weeks.
Sleep: How often have you had trouble with either falling asleep or staying asleep because of your joint or musclesymptoms?
Not at all Rarely Sometimes Frequently Every night
Fatigue or low energy: How much fatigue or low energy have you felt ?
Not at all Slight Moderate Severe Extreme
Emotional well-being: How much have you felt anxious or low in your mood because of your joint or muscle symptoms?
Not at all Slightly Moderately Severely Extremely
Understanding of your condition and any current treatment: Thinking about your joint or muscle symptoms, how well do you feel you understand your condition and any current treatment (including your diagnosis and medication)?
Completely Very well Moderately Slightly Not at all
Confidence in being able to manage your symptoms: How confident have you felt in being able to manage your jointor muscle symptoms by yourself (e.g. medication, changing lifestyle)?
Completely Very Moderately Slightly Not at all
Overall impact: How much have your joint or muscle symptoms bothered you overall in the last 2 weeks?
Not at all Slightly Moderately Very much Extremely
7Your URN:
Physical activity levelsIn the past week, on how many days have you done a total of 30 minutes or more of physical activity, which was enough to raise your heart rate? This may include sport, exercise and brisk walking or cycling for recreation or to get to and from places, but should not include houseworkor physical activity that is part of your job.
None 1 day 2 days 3 days 4 days 5 days 6 days 7 days
Office Use Only:
Total Score out of 56
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The work ability index is designed to provide an understanding of your current ability to carry out your job. The following questionnaire refers to this as your "work ability". The questionnaire helps us understand about your general health and about any illnesses or injuries you currently have that have either been diagnosed by a physician or yourself.
Please answer all the questions even if you are currently healthy so that we can give you a work / health rating.
Is your work (choose 1 below):• psychologically demanding? Yes
• physically demanding? Yes
• physically and psychologically demanding? Yes
Current work ability compared to highest work ability ever
Assume that your work ability at its best has a value of 10 points. How many points would you give your current work ability? (0 means that you currently cannot work at all)
0 1 2 3 4 5 6 7 8 9 10
Work ability in relation to demands
How do you rate your current work ability with respect to the physical demands of your work?
Very good Rather good Moderate Rather poor Very poor
How do you rate your current work ability with respect to the mental demands of your work?
Very good Rather good Moderate Rather poor Very poor
Current diseases
Mark your current diseases or injuries. Also indicate whether a physician has diagnosed or treated these diseases.
Injury due to an accident (e.g. in back or limbs, or burns)
Yes, own opinion Yes, physician’s diagnosis No
Muscoloskeletal disease in back, limbs or other part of the body (e.g. repeated pain in joint or muscle, sciatica, rheumatism, arthritis)sciatica, rheumatism, arthritis)
Respiratory disease (e.g. repeated infections of the respiratory tract, bronchial asthma, emphysema)
Yes, own opinion Yes, physician’s diagnosis No
Mental disorder (e.g. depression, “burn-out”, anxiety or insomnia)
Yes, own opinion Yes, physician’s diagnosis No
Neurological or sensory disease (e.g. hearing or visual disease, migraine, epilepsy)
Yes, own opinion Yes, physician’s diagnosis No
Digestive disease / condition (e.g. gastritis, gall stones, liver or pancreatic disease, repeated constipation)
Yes, own opinion Yes, physician’s diagnosis No
Genitourinary disease (e.g. infection in urinary tract, gynecological disease or prostate)
Yes, own opinion Yes, physician’s diagnosis No
Skin disease (e.g. allergic or other rash, varicose veins)
Yes, own opinion Yes, physician’s diagnosis No
Tumour or cancer
Yes, own opinion Yes, physician’s diagnosis No
Endocrine or metabolic disease (e.g. diabetes, severe obesity or gout)
Yes, own opinion Yes, physician’s diagnosis No
Blood diseases (e.g. anaemia, other blood disorder or defect)
Yes, own opinion Yes, physician’s diagnosis No
Birth defects
Yes, own opinion Yes, physician’s diagnosis No
Other disorder or disease
Yes, own opinion Yes, physician’s diagnosis No
9Your URN:healthspan
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Estimated work impairment due to diseases
Is your illness or injury a hindrance to your current job? (Tick more than one alternative if needed.)
There is no hindrance / I have no diseases.
I am able to do my job, but it causes some symptoms.
I must sometimes slow down my work pace or change my work method.
I must often slow down my work pace or change my work methods.
Because of my condition, I feel I am able to do only part time work.
In my opinion I am entirely unable to work.
During the last 12 months, how many whole days have you been off work because of illness or injury?
none max. 9 days 10 - 24 days 25 - 99 days 100 - 354 days
Do you believe, according to your present state of health, that you will be able to do your current job two years from now?
Unlikely Not certain Relatively certain
Mental capacities
Considering the last three months: Have you been able to enjoy your regular daily activities?
Continuously often Rather often Sometimes Rather seldom Never
Considering the last three months: Have you been active and alert?
Continuously often Rather often Sometimes Rather seldom Never
Considering the last three months: Have you felt yourself to be full of hope about the future?
Continuously often Rather often Sometimes Rather seldom Never
Office Use Only:
Total Score
10Your URN:healthspan
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Everyone has their own idea of what being healthy is. They also have their own views on ‘wellbeing’ In this next section we want to understand what wellbeing means for you.
Please complete the questions below.
What does health and wellbeing mean to you?
What are your most healthy behaviours at the moment?
What are your most unhealthy behaviours?
Do you have any concerns about your physical health and wellbeing? If yes, what are they?
Do you have any concerns about your greatest concerns about your mental health? If yes, what are they?
Section 4 Your views of your health and wellbeing
11Your URN:healthspan
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How healthy do you feel at the moment? Please mark the box to show where you are, where 0 is Completely unhealthy and 10 is Completely healthy.
0 1 2 3 4 5 6 7 8 9 10
Office Use Only:
Total Score
What do you do that keeps you healthy and fit?
At work:
At home:
Who are the people who play an important role in your everyday life?
How do they help to keep you fit and healthy?
What do you expect your health to be like in 5 years time?
12Your URN:healthspan
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Your personal wellbeing
Since 2011, the Office For National Statistics have asked personal well-being questions to adults in the UK, to better understand how they feel about their lives.
Please will you answer the questions by indicating where you are between 0 to 10, where 0 is Not at all and 10 is Completely.
Overall, how satisfied are you with your life nowadays?
0 1 2 3 4 5 6 7 8 9 10
Overall, to what extent do you feel the things you do in your life are worthwhile?
0 1 2 3 4 5 6 7 8 9 10
Overall, how happy did you feel yesterday?
0 1 2 3 4 5 6 7 8 9 10
Overall, how anxious did you feel yesterday?
0 1 2 3 4 5 6 7 8 9 10
Office Use Only:
Total Score out of 40
13Your URN:healthspan
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Exercise and activity can play an important role in keeping you healthy and well. It can also give you a sense of wellbeing. Exercise or being physically active has been shown to be ‘medicine’, having benefits that are more far reaching than is often discussed. For example, did you know that exercise is good for reducing stress? It can lift your mood and can help the cells in your body to regenerate. Exercise has also been shown to prevent diseases such as cancer.
Exercise is often categorised as light, where you are on your feet and pottering about, moderate or vigorous intensity.
The boxes below give examples of moderate and vigorous activity. This information is to help you to complete the next set of questions to tell us about your current and past activity level.
Section 5 About your participation in exercise and activity
14
Examples of moderate activity
Moderate physical activity is activity when you get slightly out of breath.• Brisk walking• Biking < 10 mph / 16 kmph• Ballroom dancing• General gardening, such as weeding• Golfing (no cart)• Swimming• Active housework• Pilates or Yoga• Any other physical activity when the exertion is
similar to these
Examples of vigorous activity
Vigorous activity is when you get very out of breath, hot and sweaty.• Jogging, running• Tennis or squash• Biking > 10 mph / 16 kmph• Aerobic dancing• Circuit training• Heavy gardening, such as digging• Any other physical activity when the exertion is
similar to these
Your URN:healthspan booklet
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Your current activity level
Please indicate below your current level of activity.
How many days a week do you engage in moderate or vigorous physical activity? Please select a number of days.
0 1 2 3 4 5 6 7
On those days how many minutes did you engage in physical activity at this level?
If you would like to add brief comments, please enter here:
Office Use Only:
Total Score
15Your URN:healthspan
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16
Physical activity stages of change questionnaire
Physical activity or exercise includes activities of moderate to vigorous intensity as described on page 13.
I am currently physically active. Yes No
I intend to become more physically active in the next six months. Yes No
For activity to be regular, it must add up to a total of 30 minutes or more per day and be done at least five days per week. For example, you could take one 30-minute walk or take three 10-minute walks for a total of 30 minutes.
I currently engage in regular physical activity. Yes No
I have been regularly physically active for the past six months. Yes No
Please tell us about your dislikes in terms of activity and exercise.
Please tell us about your likes in terms of exercise.
Office Use Only:
Total Score
Stage
Your URN:
Please tell us about any wearables or apps you use to monitor your health:
healthspan booklet
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Health Coach note: Please refer to manual to establish readiness to change
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Your physical activity at work
Please tell us about the level of physical activity involved in your work or daily occupation (tick just one box)
I spend most of my time at work sitting (such as office work).
I spend most of my time at work standing and walking. However my work does not require intense physical effort (eg shop assistant, hairdresser, childminder, security guard).
My work involves definite physical effort, including handling of heavy objects and use of tools (eg plumber, electrician, carpenter, cleaner, hospital nurse, gardener, postal delivery worker).
My work involves vigorous physical activity including handling of very heavy objects (scaffolder, construction worker, refuse collector).
Would you say you are mostly sedentary or mostly active? If you are mostly sedentary, how do you think that impacts on your health?
How do you feel about becoming more active?
It is useful to know where you are at in terms of starting or continuing to exercise. This will help your health coach advise you during your face to face appointment. Please put a mark on the line to indicate where you are in answer to the questions below where) is Not ready and 10 is Completely ready.
How ready would you say you are to start doing something towards your health and wellbeing?
0 1 2 3 4 5 6 7 8 9 10
How important is it to start doing something towards your health and wellbeing?
7 10
How confident do you feel about starting doing something towards improving your health and wellbeing
0 1 2 3 4 5 6 7 9 10
Your URN:
Office Use Only: Score
Office Use Only: Score
Office Use Only: Score
8 9 90 1 2 3 4 5 6
8
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Health Coach note: Compare job activity and EVS result on the GPPAQ chart for current activity level
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Section 6 About your confidence and mood
We know that if people feel confident that they are able to do something then they are much more likely to go out and do it. Please complete the next questionnaire and tell us how confident you feel at the moment.
General self efficacy
I can always manage to solve difficult problems if I try hard enough.
Not at all true Hardly true Moderately true Exactly true
If someone opposes me, I can find the means and ways to get what I want.
Not at all true Hardly true Moderately true Exactly true
It is easy for me to stick to my aims and accomplish my goals.
Not at all true Hardly true Moderately true Exactly true
I am confident that I could deal efficiently with unexpected events.
Not at all true Hardly true Moderately true Exactly true
Thanks to my resourcefulness, I know how to handle unforeseen situations.
Not at all true Hardly true Moderately true Exactly true
I can solve most problems if I invest the necessary effort.
Not at all true Hardly true Moderately true Exactly true
I can remain calm when facing difficulties because I can rely on my coping abilities.
Not at all true Hardly true Moderately true Exactly true
When I am confronted with a problem, I can usually find several solutions.
Not at all true Hardly true Moderately true Exactly true
If I am in trouble, I can usually think of a solution.
Not at all true Hardly true Moderately true Exactly true
I can usually handle whatever comes my way.
Not at all true Hardly true Moderately true Exactly true
Office Use Only:
Total Score out of 40
Your URN:healthspan booklet
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Your mood
We know that how you feel emotionally can affect every area of your life. You can feel fed up if things aren’t quite going as you planned or if you have a number of life stresses going on at the same time. Your mood can also be affected by things going on at work.
How would you say you feel at the moment? The questionnaires that follow ask about whether you are feeling fed up or anxious at this point in time.
Over the last 2 weeks, how often have you been bothered by any of the following problems?
Little interest or pleasure in doing things?
Not at all true Several days More than half the days Nearly every day
Feeling down, depressed or hopeless?
Not at all true Several days More than half the days Nearly every day
Office Use Only:
Total Score out of 6
Over the last 2 weeks, how often have you been bothered by any of the following problems?
Feeling nervous, anxious or on edge?
Not at all true Several days More than half the days Nearly every day
Not being able to stop or control worrying?
Not at all true Several days More than half the days Nearly every day
Office Use Only:
Total Score out of 6
Your URN:healthspan booklet
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Section 7 Planning
How keen are you to make lifestyle changes?
At this point in time, how willing would you say you are to make changes to your lifestyle to improve your health and wellbeing?
Change in diet
Unwilling Maybe Willing Priority Already OK or N/A
Change in exercise / activity
Unwilling Maybe Willing Priority Already OK or N/A
Reducing alcohol consumption
Unwilling Maybe Willing Priority Already OK or N/A
Stopping smoking
Unwilling Maybe Willing Priority Already OK or N/A
Other:
Unwilling Maybe Willing Priority Already OK or N/A
If you are already OK, how will you maintain your health? OR If you want to make changes, what help do you think you need to become more healthy and who can help you?
How have you helped yourself recently to become more healthy?
Thinking of where you are now, what is your next step to maintain or move forwards in terms of your health?
Your URN:20
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What things are really important to you in your life at the moment?
And what would you like to start with?
For example
• Exercise• Mood• Job• Activities• Symptoms - physical or mental• Family• Sleep• Weight• Other
Your URN:21
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Section 8 DIY walking test
Walking speed has been shown to be a reliable indicator of physical fitness. In older people slower walking speeds correlate with falls and loss of independence. We want you to know your current walking speed and how to do a simple walking test so that you have a way of measuring and monitoring your fitness over time.
Please download the Map My Run app for your phone. Use these links to find the app or search for Map My Run.
Using the app:The app is free to use and don’t be put off by the title – Map my Run is a good app to use for walking too! You will need to sign up once you open the app.
It will allow you to measure how far you can walk in 6 minutes.
Instructions for the 6 minute Walk Test• Put on some comfortable walking shoes and don’t carry anything with you
on your walk.
• Find somewhere flat and where you can walk as fast as you can for 6 minutes.
• Start the app - Track Workout and then press Start Workout and then walkfor 6 minutes.
• It is important that you walk as fast as you can for the 6 minutes, but do not run!
• At the end of the 6 minutes, pause the workout and record the distance you have travelled in kilometres.
• You will need to record this distance in your questionnaire. Record how far you walked here:
How did you find the walk?
What happens next?• Save the booklet (using your URN) somewhere safe
Your Health Coach will review your answers and will devise a plan for your face to face assessment based on what you have told us.
This is the end of this section. Thank you for completing this part of the assessment. The next section will be completed following your face to face assessment.
Your URN:22
WORKINGTOWARDSWELLBEING
Click the lightbulb for an online metric
conversion tool
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Your URN:23
booklet: part two
Keep up thegood work
Well onyour way
Let’s getgoing
Keeping up the good work
This means that you are active and engaging in a healthy lifestyle from both a physical and mental wellness perspective.You now need to keep going and maintain the healthy behaviours that you are doing. You are already working to ensureyour healthspan meets your lifespan.
Well on your way
This means that you are for the most part engaging in a healthy lifestyle and are aware of what you need to do next. Wewill be able to show you areas where you could work on next. By doing more you will be ensuring that your healthspanmeets your lifespan.
Let’s get going
This means that there are a number of areas where we can help you to become more active and healthy from either/or aphysical and mental wellness perspective. Here and now you may be noticing that unhealthy behaviours are impactingon your quality of life. By becoming more active and taking care of your physical and mental health you will be ensuringthat your healthspan meets your lifespan.
This part of the booklet is completed following your face to face assessment with your Health Coach:
Summary of terms used
Body Mass Index:an approximate measure of whethersomeone is over or underweight
YourResults
Your Results:
Waist to Hip Ratio:People with higher waist to hip rations are more likely to develop serious health problems because they carry more fat around their internal organs with increased risk of cardiovascular disease
Keep up thegood work
Well onyour way
Let’s getgoing
YourResults
below 18.5 – you're in the underweightrangebetween 18.5 and 24.9 – you're in thehealthy weight rangebetween 25 and 29.9 – you're inthe overweight rangebetween 30 and 39.9 – you're inthe obese range
Blood pressure: Blood pressure isrecorded with two numbers. The systolic pressure (higher number) is the force at which your heart pumps blood around your body.The diastolic pressure (lower number) is the resistance to the blood flow in the blood vessels. They're both measured in millimetres of mercury (mmHg).As a general guide:
high blood pressure is considered to be 140/90mmHg or higher
ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
low blood pressure is considered to be 90/60mmHg or lower
Posture score: Good posture requiresa person to maintain the alignment of certain body parts; poor posture is often acknowledged as a cause of musculoskeletal pain, joint restriction or general discomfort. This score is out of 100.
100% Keep up the good work85 - 90% Well on your way0 - 80% Let’s get going
Keep up thegood work
Well onyour way
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YourResults
Range of movement & strengthin hips, knees and ankles (squat): This checks you have full flexion in a weight bearing position in your hips knees and ankles. If you are unable to squat fully it may be due to loss of mobility or weakness of your thigh and hip muscles.10 + with ease Keep up the good work10 Well on your way1-9 Let’s get going
Keep up thegood work
Well onyour way
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YourResults
Range of movement in shoulders(reach): This checks the range of move-ment and speed of movement in your upper limbs – shoulders and elbows.
10 at <7 secs Keep up the good work10 at 7 secs Well on your way1 reach or 1-10 but slow Let’s get going
Keep up thegood work
Well onyour way
Let’s getgoing
YourResults
Your Results continued
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YourResults
Your URN:25
Back performance scale:This measures functional fitness of your spine and hips. Higher scores are associated with self-reported difficulties in daily life activities.
Keep up thegood work
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YourResults
0 - 1 Keep up the good work2 to 4 Well on your way5+ Let’s get going
Grip: Grip strength has been shown tobe a strong predictor of your future health and wellbeing . A weak grip may be a reflection of other aspects of your health too, such as your potential risk of a heart attack or strokeAbove mean for age + 1 SD Keep up the good workAt mean for age Well on your wayBelow 1 SD of mean for age Let’s get going
Keep up thegood work
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YourResults
Your Results continued
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YourResults
Aerobic fitness ( VO2Max): Theresult compares your aerobic fitness to others in your age ‘decade’. You can score Excellent, Good, Average or Poor. Regular exercise maintains your aerobic fitness but without this will decline by 10% a decade.
Excellent Keep up the good workGood Well on your wayPoor - Average Let’s get going
Left
Right
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YourResults
6 minute walk: Actual and Calculated.This is a test of your ability to walk fast over 6 minutes. The result is adjusted to consider your weight and height.
Above calculatedAt calculated +/- 20m Well on your wayBelow calculated Let’s get going
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Calculated Results
Difference
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Sit to stand:Your ability to rise from a sitting to standing,10 times, is compared to a norm for your age and gender.Beaten Age Keep up the good workOn Age Well on your wayBelow Age Let’s get going
YourResults
MSK aches and pains: This is thenumber of areas in the body where you have reported that you get Musculoskeletal problems.
Walking speed: This is ameasure of your maximum walking speed for your age (it is calculated from your result in the 6 minute walk test). Walking speed is an indicator of your overall fitness. Slow walking speeds are a predictor for poor mobility and falls, as you get older.
Keep up thegood work
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Results
Your URN:26
Workability Index: This is a measure ofyour current ability to do your work both in terms of physical and mental capacity. It is designed to identify if your work ability is decreasing allowing for early support to help you to remain at work.
Keep up thegood work
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Results
7–27 points (low) — restore work ability28–36 points (moderate) — improve work ability37–43 points (good) — support44–49 points (excellent) - maintain work ability
Exercise Vital Sign: This is ameasure of how much time you spend engaged in moderate or strenuous activity in a week. The minimum target to maintain your current level of fitness is 150 minutes a week (following government guidelines). To increase your fitness you need to undertake more strenuous activity or work at a moderate level for longer.
Keep up thegood work
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Your Results continued
Mood: This is a measure of your moodand worry levels. If your scores are more than 2 in the booklet, the health coach will discuss this and also may ask you to complete further tests at your assessment.
YourBookletResults
Exceeding mean for age Keep up the good workAt mean for age Well on your wayBelow mean for age Let’s get going
7–27 points (low) — restore work ability28–36 points (moderate) — improve work ability37–43 points (good) — support44–49 points (excellent) - maintain work ability
200+ Keep up the good work150-199 Well on your way0 - 149 Let’s get going
(cm/s)
PHQ-4 D
PHQ-4 A
General Self-Efficacy: This scale isdesigned to assess your optimism and self-beliefs to cope with difficult demands in life.
YourResults
29 = average 40 = high optimism and high self beliefs
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Your URN:27
Next Steps: WOOPVALUE OR TARGET/GOAL TO BE ADDRESSED:
WISH
OUTCOME
OBSTACLES
PLAN
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Your URN:28
Next Steps PlanningKey measures to monitor:e.g. Walking speed and aerobicfitness
Actions for the health coach
Other things to discuss /consider in follow up
Follow up:
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Health Coach: Date:
Your URN:29
booklet: Follow ups
Follow up: 1How has it been going since face to face assessment?
WOOP : Progress and/or changes:
PLAN
Next Steps Planning:
Actions for the health coach:
Other things to discuss / consider in follow up:
Next follow up:
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Health Coach: Date:
Your URN:30
Follow up: 2How has it been going since face to face assessment?
WOOP : Progress and/or changes:
PLAN
Next Steps Planning:
Actions for the health coach:
Other things to discuss / consider in follow up:
Next follow up:
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Health Coach: Date:
Your URN:31
Follow up: 3 (Last one)How has it been going since face to face assessment?
