Healthy Weights and Measurements

Body Mass Index (BMI)

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is a screening tool that provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

BMI can be calculated by multiplying weight (in pounds) by 705, then divide that number by height (in inches) twice.

Assessing Your Risk

According to the National Heart and Blood Institue (NHLBI) guidelines, assessment of overweight involves using three key measures:

• body mass index (BMI)
• waist circumference, and
• risk factors for diseases and conditions associated with obesity.

The BMI is a measure of your weight relative to your height. Waist circumference measures abdominal fat. Combining these with information about your additional risk factors yields your risk for developing obesity-associated diseases.

What is Your Risk?

BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits. The limits are:

• It may overestimate body fat in athletes and others who have a muscular build.
• It may underestimate body fat in older persons and others who have lost muscle mass.

Assessment of Your BMI

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have less than 2 risk factors may need to prevent further weight gain rather than lose weight.

Talk to your doctor to see if you are at an increased risk and if you should lose weight. Your doctor will evaluate your BMI, waist measurement, and others risk factors for heart disease. People who are overweight or obese have a greater chance of developing high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke, and certain cancers. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing those diseases.

Waist Circumference

Determine your waist circumference by placing a measuring tape snugly around your waist. It is a good indicator of your abdominal fat which is another predictor of your risk for developing risk factors for heart disease and other diseases. This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women.

Other Risk Factors

Besides being overweight or obese, there are additional risk factors to consider.

• Hypertension
• High LDL-cholesterol
• Low HDL-cholesterol
• High triglycerides
• High blood glucose
• Family History
• Physical inactivity
• Cigarette smoking

National Institutes of Health: National Heart Lung and Blood Institute
www.nhlbi.nih.gov

Click here to calculate your BMI . or ««« Download the .pdf to the left Resource: National Institutes of Health: National Heart Lung and Blood Institute

Choose an activity that interests you. Make sure it suits you physically. For instance, swimming is easier on arthritic joints.

Get an exercise partner. Exercising with someone else can make it more fun. Plus you are now accountable for your exercise habits.

Spice up your exercise daily. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like raking leaves.

Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or too cold outside.

Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise.

Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn a new sport.

Just Walk!

If you want to make sure that you are getting at least the daily recommended amount of exercise, then take up walking. It is recommended to walk at least 10,000 steps a day. A pedometer can help you count every step you take. Every step does count when you use a pedometer. It can even become a motivator to take more steps each day. It is estimated that 10,000 step will take 30 to 40 minutes at a moderately intense speed. This will help improve your overall fitness and endurance levels. Some easy ways to get in some extra steps daily is to park further from your work place or the shopping center, take the stairs instead of the elevator, walk during your lunch break, take your pet for an extra walk each day, and take the longer route to the water cooler.

Make exercise a habit:

• Stick to your regular time everyday. Sometimes it is easier to exercise in the morning because your schedules can change by the end of the day.
• Put exercise appointments on your calendar.
• Keep a record of daily activities and calculate how many calories you have burned.
• Give yourself an incentive to exercise or when you meet certain goals.

Benefits of regular exercise

• Reduces your risk of disease related illnesses such as heart disease, high blood pressure, diabetes and obesity.
• Keeps your joints flexible, so it is easier to move around day to day.
• Reduces stress and anxiety.
• Increases your energy levels.
• Helps you maintain a normal weight and healthy BMI.
• Reduces sleepless nights.