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Are you a professional of well-being?

Take the attached test to see how well you know which factors affect your well-being. The test provides feedback on your strengths and development areas concerning well-being. Once you’ve taken the test, you can choose Smart Moves’ well-being programmes to increase your personal well-being. You can also take a look at the Vocational Professional’s Work Capacity Certificate and complete the assignment cards found on the website, or you can download the mobile application to you phone.

Take the test

Exercise 1/3: Which of the following best describes your habits concerning aerobic activities (e.g. brisk walks, running, ball games)?

No, exercise isn’t a part of my life

I walk and bicycle almost every day (e.g. to and from school, hobbies and stores) and I do occasional aerobic activities.

In addition to everyday activities, I e.g. go for a walk a couple times a week.

Of course, aerobic activities are a regular part of my week. I do mostly vigorous and versatile exercises, as well as everyday physical activities.

Next question

Exercise 2/3: Which of the following best describes your habits concerning muscle strength training (e.g. lifting weights, group fitness classes)?

No, muscle strength training isn’t a part of my life.

I don’t do that very much, I prefer other ways of moving.

I exercise every now and then, and I also do heavy housework (e.g. shovelling and ploughing snow, chopping wood).

I go to the gym or group fitness classes once a week, and I also do occasional everyday physical activities which require strength (e.g. building, cleaning, working on cars and mopeds).

I do versatile and vigorous muscle strength training at least twice a week, and I also do everyday physical activities which require the use of muscles.

Next question

Exercise 3/3: How do you prevent accidents when exercising (e.g. sprained ankles, falling down on your bike)? Check the box if the statement is true to you.

I exercise regularly and in different ways.

I do warm-ups before exercising.

I use appropriate equipment when exercising.

I anticipate the dangerous places around me (e.g. slippery ground or sand on the roller skating route).

I eat and drink sensible amounts before and after exercising.

I don’t use intoxicants when exercising.

I make sure I get enough sleep and rest.

I follow the rules of the game.

I help my friends when needed and know how to provide first aid in exercise injuries.

Next question

Sedentary behaviour: How many hours a day do you sit or lie down (sleeping not included)?

Less than 7 hours

7–9 hours

More than 9 hours

Next question

Nutrition 1/2: How do you eat on weekdays? Check all meals that are a part of your daily routine.

Breakfast

School lunch

Sensible snack and/or evening snack

Dinner

Next question

Nutrition 2/2: How often do you eat treats (burgers, pizzas, sweets, deserts etc.)?

I rarely eat treats.

I eat a small treat every day (e.g. a few pieces of chocolate, small ice cream or small bun).

I eat fast food a couple times a month and other treats occasionally.

I eat fast food 1–2 times a week plus the occasional other treats.

In addition to normal meals, I eat a bag of sweets and/or drink at least a litre of soda a day.

My meals consist of fast food, soda and other treats at least three times a week.

Next question

Sleep: Most people need about 8 hours of sleep per day. Which of the following statements best describes your sleeping habits?

I think I sleep enough and I’m rarely tired.

Sometimes I don’t sleep enough.

My sleep is often interrupted or I can’t fall asleep.

I sleep too little and I’m often tired.

Next question

Intoxicants: What is your relationship with intoxicating substances like? Check all statements you agree with.

I smoke regularly.

I use snus regularly.

I use e-cigarettes regularly.

I use cannabis or other drugs.

Sometimes I go to school/work hungover.

I drink until I’m drunk every week.

None of the above

Next question

Mental health: Check all statements that describe you.

I know my strengths and can appreciate them.

I recognize my feelings and know how to talk about them.

I can overcome disappointments or setbacks.

I act according to my values, and therefore I usually don’t have to regret my actions.

I recognize signs of stress in myself, know how to listen to them and stop when needed.

I get excited about things and feel hopeful about the future.

I recognize and do things every day that bring me joy and give me strength.

Next question

Social relationships and safety net: Check all statements that describe you.

I have friends to spend time with.

I feel like I belong.

I know who to turn to, when I’m feeling troubled.

I listen and help the people I care about, and that makes me feel good.

I’m surrounded by people who allow me to be myself.

I don’t avoid conflicts and know how to resolve them.

I actively keep in touch with my family or other loved ones.

Next question

Based on the development areas, you can now choose well-being programmes and assignments that will benefit you for example among these options:

The Professional of Well-Being test has been developed by the Smart Moves project together with SAKU ry. Thank you also to Ehyt ry and MIELI Mental Health Finland for their help in drafting the questions!

Professional of well-being test

Are you a professional of well-being?

Exercise 1/3: Which of the following best describes your habits concerning aerobic activities (e.g. brisk walks, running, ball games)?

Exercise 2/3: Which of the following best describes your habits concerning muscle strength training (e.g. lifting weights, group fitness classes)?

Exercise 3/3: How do you prevent accidents when exercising (e.g. sprained ankles, falling down on your bike)? Check the box if the statement is true to you.

Sedentary behaviour: How many hours a day do you sit or lie down (sleeping not included)?

Nutrition 1/2: How do you eat on weekdays? Check all meals that are a part of your daily routine.

Nutrition 2/2: How often do you eat treats (burgers, pizzas, sweets, deserts etc.)?

Sleep: Most people need about 8 hours of sleep per day. Which of the following statements best describes your sleeping habits?

Intoxicants: What is your relationship with intoxicating substances like? Check all statements you agree with.

Mental health: Check all statements that describe you.

Social relationships and safety net: Check all statements that describe you.