Healthy Ageing Quiz: Practical Tips for Ageing Well
Added on 2023-03-23
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Healthy
Ageing Quiz
Practical tips for ageing well
Is your current lifestyle helping you age well?
If you are over 50, this quiz is for you.
What to do: Answer all the questions then add up your score to see what
it tells you about your current lifestyle. Tick the responses that describe
your regular and current activities and behaviour. If you can’t decide
between two responses, tick the one with the lower score.
1. In a typical week, do you do 30 minutes of moderately intense physical activity a day?
This means activity that causes your heart to beat faster and makes you breathe harder,
but you can still talk comfortably. Activities such as brisk walking, mowing the lawn or
heavy housework. 30 minutes can be in 10-15 minute blocks.
Yes, 5 days or more a week 2
3-4 days a week 1
0-2 days a week 0
Score
2. Tick which of the following exercises you do regularly in a typical week.
Strength/power training (e.g. weights, resistance training, push ups) 1
Balance (e.g. balancing on one leg, walking heel to toe, Tai Chi) 1
Cardiorespiratory activities (e.g. brisk walking, aerobics, swimming, cycling) 1
Flexibility (e.g. stretching, yoga) 1
None of the above 0
Score out of 4 points
Healthy
Ageing Quiz
Practical tips for ageing well
Is your current lifestyle helping you age well?
If you are over 50, this quiz is for you.
What to do: Answer all the questions then add up your score to see what
it tells you about your current lifestyle. Tick the responses that describe
your regular and current activities and behaviour. If you can’t decide
between two responses, tick the one with the lower score.
1. In a typical week, do you do 30 minutes of moderately intense physical activity a day?
This means activity that causes your heart to beat faster and makes you breathe harder,
but you can still talk comfortably. Activities such as brisk walking, mowing the lawn or
heavy housework. 30 minutes can be in 10-15 minute blocks.
Yes, 5 days or more a week 2
3-4 days a week 1
0-2 days a week 0
Score
2. Tick which of the following exercises you do regularly in a typical week.
Strength/power training (e.g. weights, resistance training, push ups) 1
Balance (e.g. balancing on one leg, walking heel to toe, Tai Chi) 1
Cardiorespiratory activities (e.g. brisk walking, aerobics, swimming, cycling) 1
Flexibility (e.g. stretching, yoga) 1
None of the above 0
Score out of 4 points
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3. Do you feel unsteady or at risk of losing your balance when walking and turning?
No unsteadiness 2
Very little/minimal unsteadiness 1
Moderate to severe unsteadiness 0
Score
4. How many falls have you had in the last 12 months?
A fall is where you land on a lower
surface, and includes trips and slips.
Nil 2
1 (no medical treatment needed) 1
2 or more (no medical treatment needed) 0
1 or more requiring medical treatment 0
Score
5. Do you smoke or have you ever smoked?
Never smoked or stopped over 10 years ago 2
I was a smoker but stopped within the last 10 years 1
I do not smoke but others smoke around me 1
Yes, I currently smoke (tick even if you only smoke sometimes) 0
Score
6. Do you drink more than the recommended level of alcohol?
The recommended level for low-risk drinking is two standard drinks a day or less for
healthy men and women, and no more than four drinks on any one occasion. A standard
drink (10g alcohol) is 100ml of (12%) wine, 285ml of full strength or 570ml of light (2.2%)
beer, and 30ml of (40%) spirits.
I never or rarely drink 2
No, I drink within the recommended level 2
Yes, I drink more than the recommended level 0
Score
7. Is your Body Mass Index (BMI) within the normal range (between 18.5 to 25)?
To calculate your BMI, divide your weight in kilograms (kg) by your height in metres
squared (m2) (one inch equals 0.025m). For example, if you weigh 70kg and are 1.6m
(160cm) tall - you multiply 1.6m by 1.6m which gives you 2.56m2 and then you divide
70kg by 2.56. Your BMI would be 27.3, which is above the normal range.
My BMI is between 18.5 to 25 2
My BMI is between 26-27 but I am over 65 years of age 2
My BMI is above 25 0
My BMI is below 18.5 0
Score
3. Do you feel unsteady or at risk of losing your balance when walking and turning?
No unsteadiness 2
Very little/minimal unsteadiness 1
Moderate to severe unsteadiness 0
Score
4. How many falls have you had in the last 12 months?
A fall is where you land on a lower
surface, and includes trips and slips.
Nil 2
1 (no medical treatment needed) 1
2 or more (no medical treatment needed) 0
1 or more requiring medical treatment 0
Score
5. Do you smoke or have you ever smoked?
Never smoked or stopped over 10 years ago 2
I was a smoker but stopped within the last 10 years 1
I do not smoke but others smoke around me 1
Yes, I currently smoke (tick even if you only smoke sometimes) 0
Score
6. Do you drink more than the recommended level of alcohol?
The recommended level for low-risk drinking is two standard drinks a day or less for
healthy men and women, and no more than four drinks on any one occasion. A standard
drink (10g alcohol) is 100ml of (12%) wine, 285ml of full strength or 570ml of light (2.2%)
beer, and 30ml of (40%) spirits.
I never or rarely drink 2
No, I drink within the recommended level 2
Yes, I drink more than the recommended level 0
Score
7. Is your Body Mass Index (BMI) within the normal range (between 18.5 to 25)?
To calculate your BMI, divide your weight in kilograms (kg) by your height in metres
squared (m2) (one inch equals 0.025m). For example, if you weigh 70kg and are 1.6m
(160cm) tall - you multiply 1.6m by 1.6m which gives you 2.56m2 and then you divide
70kg by 2.56. Your BMI would be 27.3, which is above the normal range.
My BMI is between 18.5 to 25 2
My BMI is between 26-27 but I am over 65 years of age 2
My BMI is above 25 0
My BMI is below 18.5 0
Score
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8. What is your waist circumference?
Place a tape measure directly on your skin, in line
with your belly button, breathe out normally and measure. The tape should be snug but
not squeezing the skin.
For men
94cm or under 2
Below 102cm but over 94cm (37”) (high risk) 1
102cm and over (40.2”) (very high risk) 0
ScoreFor women
80cm or under 2
Below 90cm but over 80cm (31.5”) (high risk) 1
90cm and over (35.4”) (very high risk) 0
Score
9. In a typical week, do you eat healthy meals (a well-balanced diet)? To help you answer
this question, see the Australian recommendations for healthy eating below.
Mostly or always 2
Sometimes 1
Never or rarely 0
ScoreThe Australian Healthy Eating Guidelines 2013 recommend that older
people should eat a variety of nutritious foods each day, including:
•
Plenty of vegetables (different types and colours) and legumes/beans.
•
Fruits.
•
Grain (cereal) foods, mostly wholemeal and/or high cereal fibre varieties, such as
breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley.
•
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.
•
Milk, yoghurts, cheeses, and/or alternatives, mostly reduced fat.
•
Drink plenty of water.
•
And limit the intake of foods containing saturated fat, added salt, added sugar and alcohol.
10. Do you eat three regular meals a day?
Yes 2
Mostly 1
No 0
Score
8. What is your waist circumference?
Place a tape measure directly on your skin, in line
with your belly button, breathe out normally and measure. The tape should be snug but
not squeezing the skin.
For men
94cm or under 2
Below 102cm but over 94cm (37”) (high risk) 1
102cm and over (40.2”) (very high risk) 0
ScoreFor women
80cm or under 2
Below 90cm but over 80cm (31.5”) (high risk) 1
90cm and over (35.4”) (very high risk) 0
Score
9. In a typical week, do you eat healthy meals (a well-balanced diet)? To help you answer
this question, see the Australian recommendations for healthy eating below.
Mostly or always 2
Sometimes 1
Never or rarely 0
ScoreThe Australian Healthy Eating Guidelines 2013 recommend that older
people should eat a variety of nutritious foods each day, including:
•
Plenty of vegetables (different types and colours) and legumes/beans.
•
Fruits.
•
Grain (cereal) foods, mostly wholemeal and/or high cereal fibre varieties, such as
breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley.
•
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.
•
Milk, yoghurts, cheeses, and/or alternatives, mostly reduced fat.
•
Drink plenty of water.
•
And limit the intake of foods containing saturated fat, added salt, added sugar and alcohol.
10. Do you eat three regular meals a day?
Yes 2
Mostly 1
No 0
Score
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