IS YOUR W.C. OUT OF CONTROL?
WC is a new health concern for most Canadians. It stands for Waist Circumference. This number is important to know as it gives you heads up to whether or not you are at risk for high blood pressure, type-2 diabetes, heart disease, high blood cholesterol and stroke.
Excess fat around your waist and upper body (“apple” body shape) can put you at greater health risk than fat located more in the hips and thighs area (“pear” body shape).
Rarely do doctors measure waistlines (WC — Waist Circumference) as part of a routine physical, yet a bulging middle indicates a health risk.
Use the following instructions to measure your waist to see where you fall in the WC guideline for “At Risk”.
To accurately measure your waistline: Find your natural waist. This is the point between your lowest ribs and your hipbones. It is easy to identify by placing your hands on your hips.
Wrap a soft tape measure around your bare waist making sure that it’s positioned around your natural waist (the tape measure should touch the top of your hip bones).
When doing this, do not hold your breath or pull the tape measure in tightly, allow for about 13mm (½ inch) of slack.
“At Risk” is if your waist measures more than 94 cm (37.6 in) for men or 80 cm (32 in) for women. For persons of South Asian, Chinese, Japanese, South and Central American ethnic groups, if your waist measures more than 90 cm (36 in) for men or 80 cm (32 in) for women, you are “At Risk”.
Knowing your WC numbers can tell you immediately that it’s time to begin the process of lowering your body’s fat through small lifestyle changes and, therefore, lowering your health risk.
It’s easy to gain weight over time if you are not maintaining a fitness program and eating healthy.
But it’s never too late to start. Burn the fat away with cardio exercises such as using a piece of home equipment like a treadmill, improve the efficiency at which your body metabolizes the calories you eat with better muscle mass through weight training or yoga and then keep track of your eating habits at www.dietitians.ca.
And remember you cannot just do sit ups/ crunches/ab exercises to spot reduce (reduce just belly fat). Those exercises are great and definitely necessary to strengthen your abs (to help your back, gait and posture) but they will not melt away the fat in that specific area. Your body will lose body fat where it wants to.
Therefore, to be successful at controlling your waistline circumference an overall plan (of cardio exercise, strength training and eating healthy) will give you the results you need for a healthier you.
Until Next Time, Keep Fit and Have Fun — Hal & Joanne • www.bodybreak.com