There’s no fitness program without a goal and the most important goal for anyone regardless of their specific focus is good health and Government guidelines and NHS practice suggests the following to be good all-round indictors, so, how do you measure up?
BMI (Body Mass Index)
A recent study has suggested that those with a BMI reading of more than 35kg/m2 (basically, if you’re well set within that big red area), with a large waist circumference (see farther down), then your risk of type-2 diabetes increases by a whooping 32 times in women and 22 times in men! All you need to know is your height and weight, take a look:
Body Fat %
Now you know whether you are normal weight for your height, however, what factors are causing that to be the case; is your body made up of lean muscle mass or inert body fat? Muscle mass will heighten your metabolic rate and mean you are much more likely to be in good health, whereas, excess body fat will be pushing you ever closer to illness and disease. Much like BMI, your body fat percentage will give you a good indication about your risk from these maladies.
If your body fat is at the high end of acceptable or worse then you should make every effort to get it lower, as ignoring it will elevate your risk of cancer, heart disease and type-2 diabetes. The good news is that by lowering it your risk will be as low as those whose body fat has always been at a good level, so get cracking!
This is intra-abdominal fat, which is to say that it is fat that is packed in between the internal organs in your abdominal cavity. It’s composed of several layers of fat, directly related to insulin resistance and, therefore, type-2 diabetes. The best way to rid the body of this fat is a change in diet alongside high intensity interval and resistance training.
If you have a waist measurement of more than 40” (male) or 34” (female) then you are placing yourself in a high-risk category for metabolic illness and cancer. Reduce it as fast as you possibly can and, if you are only an inch or two lower than this then you should still pursue a healthier lifestyle to help minimise your own risk.
Research suggests that having a waist measurement that is less than half of your height places you at a lower risk of stroke, heart disease and diabetes and can even add extra years to your life.
To put this in context, a 6ft man should have a waist measurement no larger than 36” and a 5ft 4in woman no larger than 32”, how do you measure up?
Ideally, your blood pressure should read somewhere around 120-over-80. If you suffer hypertension, left unchecked, it could lead your heart to become enlarged and; hence, less efficient, eventually leading to heart failure. Elevated blood pressure can be brought down through following a sustained exercise regime, along with following a more tailoredplan.
Though you may not be able to assess yourself on every single one of these health markers, by just using one you can give yourself an idea of where you current state of health lies.
Remember that nutrition and exercise are not to be seen separately but are both as important as each other and it is imperative that you spend time making sure each is as good as it can be for you. It is not about following what everyone else is doing but understanding your own health and fitness and what works best for you.
To find out more and to book in for a full, free, health assessment and how you can go about changing your habits to the healthier then please call or e-mail the contact details on this site.
Here’s to your good health; from the team at.