BMI & Waist to Hip Ratios Is your weight ultimately affecting your health? Find out if your Body Mass Index and Waist to Hip Ratios are putting you at risk.
Both Body Mass Index (BMI) and Waist Circumference (WC) can be useful measures of determining increased risk for various diseases. According to the National Institutes of Health, a high WC is associated with an increased risk for type 2 diabetes, dyslipidemia, hypertension and cardiovascular disease.
WC can also be a useful tool for those people categorized as normal or overweight in terms of BMI. (For example, an athlete with increased muscle mass may have a BMI greater than 25 - making him or her overweight on the BMI scale - but a waist circumference measurement would most likely indicate that he or she is, in fact, not overweight). Changes in your waist circumference over time can indicated an increase or decrease in abdominal fat. Keep in mind that increased abdominal fat is associated with an increased risk of heart disease.
Waist Circumference
Are you an apple or a pear shape? The waist-to-hip ratio of having to carry excess weight closer to the heart, apple shape, has become increasingly recognized as a good indicator of cardiovascular disease risk. To calibrate your ratio take a waist measurement at the narrowest circumference, and a hip measurement at the greatest circumference with the feet together.
Now pull out your calculator and do the math of:
________ waist ÷________ hip = _______ Waist/Hip Ratio
Body Mass Index
Body Mass Index (BMI), or the relationship between height and weight, is one of the most accurate ways to determine when extra pounds translate into health risks. Along with body fat analysis and Waist to Hip Ratios, BMI is another measure which takes into account a person’s weight and height to gauge total body fat in adults.
BMI is calculated as follows: BMI = Wt ÷Ht 2 x 705
Weight (lb.) _________ Height (in) _________
_____ height in inches x _____ height in inches = _________ ht 2
______ weight ÷ _____ ht 2 =______ x 705 = ________ BMI
Someone with a BMI of 26 to 27 is about 20 percent overweight.
A BMI of 27-30 indicates 20-40 percent above a normal weight.
A BMI of 30-35 is 41-100 percent above a normal weight and considered obese.
A BMI of over 35 is seriously obese at more than 100 percent above their normal weight.
The higher the BMI, the greater the risk of developing additional health problems. Heart disease, diabetes and high blood pressure are all linked to being overweight. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent.According to health experts, people who are overweight but have no other health risk factors (such as high cholesterol or high blood pressure) should eat healthier and exercise to keep from gaining additional weight. For people who are overweight and also have health risks, they recommend trying to actively lose weight. Be sure to consult your doctor or other health professional before beginning any exercise or weight-loss program.
In June, the federal government announced guidelines which create a new definition of a healthy weight -- a BMI of 24 or less. So now individuals who fall into the BMI range of 25 to 34.9, and have a waist size of over 40 inches for men and 35 inches for women, are considered to be at especially high risk for health problems.
Since BMI uses total body weight (i.e., not estimates of fat and lean body mass separately) in the calculation, it does not discriminate between the over fat and the athletic, more muscular body type. Therefore, body composition assessments and waist to hip ratios should both be used in conjunction with BMI.
Having a baseline and knowing where you currently stand becomes the cornerstone of a successful weight-management program and healthy lifestyle. With this knowledge and understanding you can set realistic goals. If weight loss is a primary concern set a goal of reducing your body weight by 10 percent. After this primary goal has been met, it is easier to identify the next reasonable and achievable goal. Always take into consideration there are no quick fixes or short term answers. This physical pursuit is a lifelong commitment of healthy eating habits and fitness practices.
For easy BMI calculations follow this link:
http://www.weightwatchers.com/health/asm/calc_bmi.aspx
Written by: W
BMI RISK WAIST-TO-HIP RATIO
MEN WOMEN
- 22-24.99 --- very low --- < .85 --- < .80
- 25-29.99 --- low --- .85 to .89 --- .80 to .84
- 30-34.99 --- moderate --- .90 to .99 --- .85 to .95
- 35-39.99 --- high --- 1.00 to 1.10 --- .96 to 1.05
- >40 --- very high --- > 1.10 --- > 1.05
Adopted from Hoeger, W & hoeger, S. principles and labs for Physical Fitness and Wellness
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