Inner Strength - Outer Strength
OUTER STRENGTH - ASSESSMENT
To better understand your own Outer Strength, and to explore opportunities and practices to develop it,
please answer the questions below using the following scale:
1
Strongly disagree

2
Slightly disagree

3
Neither agree
nor disagree

4
Slightly agree

5Strongly agree

I can move quickly if needed, without risk of injury. (P)I regularly exercise vigorously for 30 minutes or more. (E)I breathe easily. (B)I practice explosive movements such as sprinting, jumping or powerlifting. (P)I often practice deep breathing. (B)I regularly exert myself physically. (S)I am stronger than most people my age. (S)I regularly play competitive sports. (P)I move my body in a diversity of ways. (M)I feel strong. (S)I could easily run 5 kilometres without stopping. (E)I feel powerful in my body. (P)I don’t tire easily. (E)I am happy with how my body looks. (S)My heart and lungs are healthy and vibrant. (B)I regularly move my body through wide ranges of motion. (M)I can touch my toes with straight legs easily. (M)I count my steps or do other things to increase my total movement each day. (E)I rarely lose my breath. (B)I don’t sit still for very long. (M)Please add up your Assessment Total Score in the box on the right:
Please add up the score for S, M, P, E and B in the respective boxes below:
(S)
(M)
(P)
(E)
Muscular Strength
MobilityPower
Endurance00
0000(B)
BreathIf you scored 80-100, you are SuperStrong. Congratulations on living a lifestyle that keeps you strong andhealthy. Naturally, there still may be certain areas that you are stronger than others and it might beworthwhile to consider any weak spots that might be worth addressing. But overall, you are doing great!
Well done!
If you scored 60-80, you are Strong. You have some areas of robust strength, but other areas that mightneed some improvement. It is good to consider how you can use and maintain the strengths that you
have, and how you can focus more on areas of strength that may need further development.

If you scored below 60, you are Strength in Progress. You have developed some strengths in certain
areas, but there may be many areas in need of further development. You should consider setting goals
and actively working towards improving your strengths in some areas.
The Outer Strength Assessment measures across these areas:••

Muscular Strength (S)Mobility (M)••Power (P)Endurance (E)•Breath (B)If you scored high in a particular area, you should feel good about how you have managed to incorporate
this strength as a part of your lifestyle. You should strive to use that strength on a regular basis in order tomaintain it and to maximize the benefit this strength brings to your life.
If you scored low in a particular area, this might be an area to focus on developing. Often, we get themost benefit by practicing or exercising the areas where we are weakest (even though this is also where
we are the most uncomfortable and vulnerable.) Experiment with new practices that might help tostrengthen these areas. The Spas at Mandarin Oriental have a variety of tips, services and treatments thatcan be of assistance.

Vitality

Mindfulness

Authenticity

Concepts and exercises aroundnutrition, fitness, and otherwellness practices designed to keep
us physically robust and resilient toillness.

An introduction to meditation andmindfulness practices to help us
develop skills for controlling ourattention and managing anxiety

Positive psychology practices tohelp us better understand our own
strengths and how to employ themin pursuit of our most importantvalues and goals.