How Healthy are You...Really?
Our culture is infatuated with appearance and sex appeal. But what is a true gauge of being "in shape." Is it a clothing size? A number on a scale? Being skinny?
You know my answer...no, absolutely not! There is not a shape, size, or weight that is an indicator of being fit.
So, what is a good indicator of fitness? From years of experience in working with clients of every size and shape, I've come up with the following six tests you must pass to be fit. These six tests demonstrate whether your body is functional and healthy. A functional body will allow you to maintain a high quality of life in which you can accomplish the daily tasks that a normal healthy, fit person would be able to accomplish with relative ease. Often times as people move decade by decade through life, daily tasks become more and more difficult. And unfortunately, that often translates into people not continuing to enjoy movement or being able to participate in many of the recreational activities often enjoyed in earlier decades.
So here goes. See how you measure up:
What is your waistline? There are many ways to measure body composition. Your weight can be measured, body fat percentage, BMI... and each measurement can give you some information that may be useful. However, your waistline seems to be the easiest and most accurate way to determine if your body composition is healthy. So, throw out the scale, the expensive body fat percentage calipers/machine, and the complicated BMI formulas and just get out a simple loose tape measure. Measure the circumference of the waist using the belly button as your reference point. If you are male and 40 inches plus or female and 35 inches plus you are a ticking time bomb for diabetes, cardiovascular diseases, and cancer. You will get one or more of these diseases if you don't do something about it. If you are 35 inches or less as a male and 32.5 inches or less as a female your potential for disease is significantly reduced and in most cases eliminated. Anyone can reduce their waist line and any reduction is positive and disease reducing. Most people can get to the recommended numbers unless they are one hundred or more pounds overweight. It is in these extreme cases that there is often a significant genetic component to be dealt with. If you are one hundred or more pounds overweight you need to see an endocrine specialist. If you are not one hundred or more pounds overweight than you can make the necessary changes with exercise and supportive nutrition in the vast majority of cases.
What is your blood pressure? Well... it should be 115/76 (or somewhere in the neighborhood). Blood pressure is the amount of force on your arterial walls exerted by your blood. If BP is too high it damages the lining of the arterial wall and this is the beginning of various heart diseases. What should you do? Get measured (at least 2 or 3 times-by a medical professional). If it is too high drop your waistline and BP will drop accordingly. How do you get your waistline to drop?
...exercise and get supportive nutrition.
What is your cholesterol? Well there are two kinds to measure. HDL (healthy cholesterol) and LDL (lousy cholesterol). HDL levels should be 40 mg or higher and when above 60 mg your arteries are squeaky clean. LDL should be 100 mg or less. Cholesterol levels that are too high can lead to heart attack, stroke, memory loss, impotence, wrinkled skin and more. Get it measured and if it needs to drop, again...drop your waistline. As one's waistline drops so will cholesterol. How do you get it to drop?
...exercise and supportive nutrition.
How many push-ups and lunges can you do? These two simple tests will tell you if you have healthy upper and lower body muscular endurance and strength. Can you complete 2 sets of 15 push-ups and 2 sets of 20 lunges per leg? If so, you are still benefiting from your youth or you are exercising smart. If not, you are not exercising smart or not exercising at all. Take the test and if you have room for improvement simply start doing these exercises 2-4 days per week.
Can you hold the plank position for 30 seconds? The plank is completed lying prone supported by only one's elbows and toes. This is a test of core strength... abdominals, obliques, and low back muscles. Complete the test by attempting two sets of 30 seconds. Give it a try and if you did it easily you are still benefiting from youth, or you are exercising smart. Again if you cannot perform this test you are not exercising smart, or not exercising at all. If you cannot complete the test incorporate it into your life 2-4 days per week.
Can you walk, run, jog a mile in less than 12 minutes? Take the test. This is a test of cardiovascular health. Again if you cannot pass this test simply try to get out and complete one mile every day until you can do it under 12 minutes. When you can complete a mile under 12 minutes keep up the habit and try to get a 30-minute walk per day at a pace that you could not easily carry on a conversation. Again, try to incorporate a walk, run, jog of at least 12 minutes 2-4 days per week.
There are no "secrets" to disease prevention, no special pills or miracle supplements. It is really pretty simple...move your body and get supportive nutrition. "Easier said than done," you say? Then find a partner to hold you accountable, or click on the banner below to schedule your free health and fitness consultation.
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http://ftspringfield.com/FreeConsult.html
To Your Empowerment,
Joe Thiel
