3 Fitness indexes to Assess Your General Fitness and Health Risks

If you want to keep your body and health well and fit, you have to calculate some data regularly. Whether your body weight is not in proportion to your height, or fat deposition in various parts of your  body is alarming; you have to research and evaluate data like these on regular basis, weekly, monthly, half-yearly or yearly to be proper Health fitness. Let’s explain some Indexes that will reflect your true status of health, fitness and well-being.

Body Mass Index (BMI)

For determination of whether patients are underweight, healthy weight, overweight or clinically obese; Healthcare professionals all around the world used to calculate body mass index. The body mass index (BMI) is a value used to calculate from the weight (mass) and height of an individual. Belgian mathematician “Adlophe Quetelet” devised the index; hence it is also called “Quetelet Index”. The modern term “Body Mass Index” (BMI) was introduced by American scientist “Ancel Keys” on 1972. The main goal of BMI is to measure person’s thickness or thinness numerically. “BMI” is calculated by the following equation for Health fitness-
BMI= Mass (in KG) / Height2 (in Meter)
Now, Match your calculated BMI with the chart below

BMI less than 18.50 Underweight
BMI 18.50-24.99 Healthy Weight
BMI 24.99-29.99 Over Weight
BMI 30 or more Obese

Recent research has shown that obese person with BMI 30 or more usually show lower overall mortality and are at an increased risk of following diseases – Hypertension, Dyslipidemia, Type 2 diabetes, Coronary heart disease, Stroke, Gallbladder disease, Osteoarthritis, Sleep apnea, 10 types of Cancer and Epidural Lipomatosis.

Health fitness

Health fitness

Waist-to-hip ratio (WHR)

Waist-to-hip ratio is the numerical ratio of the waist to that of the hips. WHR is calculated by dividing waist measurement (inch.) by hip measurement (inch.). WHR is a good measure of abdominal fat distribution and a significant predictor of morbidity and mortality risk. According to W.H.O.’s data gathering protocol the measurement should be collected using a stretch-resistant tape; for waist circumference at the midpoint between the lower margin of the last palpable rib and the top of the iliac crest; and for hip circumference around the widest portion of the buttocks, with the tape parallel to the floor.
Now evaluate your Waist-to-hip ratio with the following chart-

Gender Excellent Good Average At Risk
Males <0.85 0.85-0.89 0.90-0.95 >0.95
Females <0.75 0.75-0.79 0.80-0.86 >0.86

In addition to the BMI, waist-to-hip ratio is a unique indicator of health of a person. WHR is an efficient predictor of mortality in older people.

Waist Circumference

In contrast to BMI and WHR, Waist circumference provides information about the region of body involved in fat deposition- fat topography for proper Health fitness. Waist circumference indicates intra-abdominal fat deposition. Make measurement at the midpoint between the lower margin of the last palpable rib and the top of the iliac crest, using a stretch-resistant tape. Check relative risks for waist circumference from the following chart below-

Gender Increased Risk Substantially increased risk
Man >=94 cm >=102 cm
Woman >=80 cm >=88 cm

Waist circumference indicates the risk of developing heart disease and type 2 diabetes.

For measurement of both prevalence of obesity and cardiovascular disease (CVD) risk factors; Waist circumference, BMI and WHR altogether plays a great role. So, calculate these indexes and find out the real status of your Health fitness and well-being.

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