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Self-Management Tools

These interactive tools can help you manage your health. Find a health topic that interests you and click the link to get individual results based on information you provide.

Maintaining a Healthy Weight

There is no right answer for how much you should weigh. Doctors use the body mass index (BMI) that uses your height and weight to determine a person’s body fat. BMI helps you get an idea if you are at a healthy weight. Achieving and maintaining a healthy weight includes healthy eating, physical activity, optimal sleep and stress reduction.

Adult BMI Calculator

Child and Teen BMI Calculator

Learn more about Healthy Eating and Weight: Healthy Weight, Nutrition and Physical Activity

Smoking and Tobacco Recovery

Smoking is bad for your health. Cigarettes, e-cigarettes and other tobacco products (like vaping) harm your body and can contribute to health problems such as high blood pressure, asthma, diabetes complications, and heart and lung disease.

Quitting smoking can be a challenge but you can do it. Help is available.

Quiz: How Strong is Your Nicotine Addiction?  

Make Your Quit Plan

Physical Activity

Regular exercise can improve your health and well-being. Being physically active can help you lose weight, get stronger and improve your outlook on life. Being more physically active also can help you:

  • Lower your blood pressure
  • Control your weight
  • Boost your energy
  • Manage stress
  • Improve self-confidence and outlook
  • Spend time with family, friends and neighbors

Exercise Activity Calculator  

How much physical activity do adults need?

Healthy Eating

The energy your body needs comes from the foods you eat. That energy is measured in calories. All foods have calories, but some have much more than others. The basic building blocks of all foods include:

  • Carbohydrates (carbs) are your body’s favorite fuel source. Foods like bread, rice, potatoes and fruits are rich in carbs.
  • Proteins help your body grow and build muscle. Meat and fish, nuts, beans and dairy (like milk and cheese) have plenty of protein.
  • Fats can be turned into energy by your body. Foods with good fats include meat and fish, dairy, nuts, and seeds.

Nutrition and Activity Quiz  

Calorie Counter

Visit the CDC’s webpage Healthy Eating for a Healthy Weight for more information.

Stress Management

Everyone experiences stress. There are many causes of stress, including work, family issues, money problems, chronic illness, pain or a disability. If you are experiencing too much stress, you may develop health and behavioral issues, such as headaches and other physical pain, drastic weight changes, alcohol or drug abuse, moodiness, or anxiety and panic attacks.

Anxiety Test

Coping with Stress

At-Risk Drinking

At-risk or heavy drinking is defined as:

  • More than 5 drinks on any day or more than 15 per week for men
  • More than 4 drinks on any day or more than 8 per week for women

At-risk or heavy drinking (sometimes called binge drinking) can cause serious health problems and complications, including:

  • Chronic diseases
  • Cancer 
  • Unintended injuries
  • Fetal alcohol spectrum disorders
  • Memory and learning problems
  • Alcohol use disorder

Also, the legal drinking age is 21 years. If you are under 21, you should not be drinking alcohol at all.

Check Your Drinking  

Learn more about Alcohol Use and Your Health


Long-term stress can lead to depression, which is a mood disorder that affects how you feel, think and handle daily activities. Help is available. The first step in getting the right treatment is visiting your doctor. The sooner you seek treatment, the better the results. Your doctor will talk with you about your symptoms and tell you if they are consistent with excessive stress, depression or some other condition. Once a diagnosis of depression is made, you and your doctor can discuss treatment options, including medications and psychotherapy.

Screen for Depression  

Mental Health Screenings

Learn more about Depression and Anxiety: Mental Health Conditions: Depression and Anxiety

Online Learning

Jefferson Health Plans’ online learning tools are another great way to learn more about healthy activities and your health!


The content on this page is for information purposes only and should not replace the advice from your health care providers.