

		Kick Off Your Walking Quiz

		What's Your Fitness Personality Quiz

		NEW! - Women's Health Quiz

		NEW! - Body Mass Index Calculator

What's Inside

	18 Week Walk a Marathon Program

	22-Week Faster Walking Marathon Program

	20% Boost Program

	Pre-Walk Warm-Up Routine

	3-Minute Post Walk Stretch Routine

	4 Tips for Faster Walking Technique

	Strengthening Exercises

Women's Health Quiz - Assess Your Risk for Heart Attack

Take a few moments to identify your own personal risk factors for heart attack. The following quiz is adapted by permission from Dr. Nieca Goldberg�s book, Women Are Not Small Men: Life-Saving Strategies for Preventing and Healing Heart Disease in Women.

2.	Do you have a family history of early coronary artery disease (a mother or sister who was younger than sixty or a father or brother younger than fifty when he or she had a first heart attack or symptoms of a heart attack)?
	No
	Yes

3.	Do you have high blood pressure (blood pressure equal to or higher than 140/90)?
	No
	Yes
	I don't know

4.	Do you have diabetes or elevated blood sugar?
	No
	Yes

5.	Are you physically active?
	I accumulate approximately thirty minutes of moderate aerobic activity (walking, going up stairs, vacuuming, dancing, gardening, aerobics, swimming, cycling, spinning, or jogging) almost every day.
	I exercise only occasionally; I accumulate thirty minutes of aerobic activity one or two days per week.
	I rarely engage in regular moderate aerobic physical activity.
	I never engage in moderate physical activity.

6.	Which of the following best describes your total cholesterol?
	Less than 200mg/dL
	201-239 mg/dL
	Greater than 240 mg/dL
	I don't know

7.	Which of the following best describes your HDL (good) cholesterol?
	Less than 45 mg/dL
	45-49 mg/dL
	50-59 mg/dL
	Greater than 60 mg/dL
	I don't know

8.	Which of the following best describes your LDL (bad) cholesterol?
	Less than 100 mg/dL
	Less than 130 mg/dL
	Greater than 160 mg/dL
	I don't know

9.	Which of the following best describes your triglyceride level?
	150-199 mg/dL
	200-250 mg/dL
	Greater than 250 mg/dL
	I don't know

10.	Do you smoke?
	Yes
	Smoked previously, stopped within the last year
	Smoked previously, stopped five years ago
	Smoked previously, stopped ten or more years ago
	No

11.	Are you a postmenopausal woman without a history of heart disease or stroke?
	Yes, and I am not on hormone replacement therapy
	Yes, and I am currently on hormone replacement therapy
	I am not postmenopausal (I am still having periods regularly)

12.	What is your body mass index (BMI)? (What if I don't know my BMI?)
	18-22
	22-24
	25-30
	31-35
	Higher than 35

13.	How would you describe the way you handle anger?
	I avoid getting to the breaking point
	I yell or slam doors.
	I always hold my anger in.