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Health Self-Assessment Guide | Which Tier Is Your Body In?

Confused by your recent physical exam results? Wondering how to improve your suboptimal health as advised by your doctor? This guide breaks down two internationally recognized health assessment systems to help you determine your health tier.

I. Five-Tier  Health Classification
Commonly used in international medical circles:

1. Optimal State

• All health indicators within normal ranges + high energy levels
• Recommendation: 150 minutes of moderate-intensity exercise per week

2. Good State

• Occasional headaches/insomnia + borderline BMI
• Warning: Those with elevated LDL cholesterol should guard against vascular sclerosis

3. Suboptimal  Health

• Persistent fatigue >3 months + anxiety score 22-25
• Key focus: Abnormal white blood cell count requires investigation for chronic infections (e.g., immunoglobulin abnormalities needing nutritional adjustments)

4. Pre-Disease State

• Diagnosed hypertension/hyperglycemia + 20% reduction in joint mobility
• Plan: Cardiopulmonary testing for customized training (follow doctor’s advice for coronary heart disease)

5. Disease State

• Organ damage + KPS score <50 requiring nursing care
• Priority: Multidisciplinary team treatment

II. Four-Dimensional Assessment
WHO’s four health dimensions:

1. Physical

• Blood pressure <140/90 mmHg (2025 standard)
• BMI 18.5-23.9

2. Psychological

• Depression scale score <53
• Social support score >40

3. Social Adaptation

• Environmental adaptation period <2 weeks
• Occupational participation reaching Grade B

4. Functional Reserve

• 6-minute walk test >550 meters
• Grip strength exceeding age-specific benchmarks

III. Precision Self-Assessment Method

1. Basic Screening

• Morning resting heart rate fluctuation <10 bpm
• Monthly waist-to-hip ratio measurement (female ≤0.85/male ≤0.9)

2. Advanced Assessment

• Mandatory AFP/CEA tests at age 40
• Repeat thyroid function tests for abnormal TSH levels

3. Dynamic Monitoring

• Intervene if deep sleep <1.5 hours
• Daily salt intake ≤5 grams

IV. Health Tier Advancement Strategies

Bronze → Silver

• 211 Diet Method: 2 vegetables + 1 protein + 1 staple (swap to chickpeas for diabetics)
• 5-minute wall squats every hour

Gold → Platinum

• 2-3 resistance training sessions weekly (seniors focus on leg/back muscles)
• WHODAS 2.0 assessment scale

Diamond Maintenance

• Quarterly cardiopulmonary function tests
• Establish family medical history archive

Key Reminders:

• For children with growth delays, refer to ±2SD standards (prioritize imitative play for ages 3-4)
• Post-surgical exercise follows ASA classification (seniors add balance training for fall prevention)
• Workplace burnout score >50 indicates overwork warning

Regular self-assessment and scientific health management are essential for maintaining your health assets!