Numbers that Matter

Where do you measure up?

Blood pressure

Blood Pressure

Aim for your blood pressure to be below 130/85 mm Hg

Blood pressure


Aim to have your Cholesterol:

  • Total – below 5.2mmol/L
  • LDL (bad) – below 3.4mmol/L
  • HDL (Good) above – 1.6mmol/L
Blood pressure

Body mass Index

  • Underweight: < 18.5
  • Healthy Weight: 18.5– 25
  • Overweight: 25– 30
  • Obese: > 30

*How to measure your BMI (kg/m2): weight (kg) ÷ height (m) ÷ height (m)

Blood pressure

Waist Circumferences

Aim to have a waist girth below:

  • 102cm for men
  • 88cm for women
Blood pressure

Walking endurance

How far can you walk in 6 minutes?

  • The average 44 year old can walk 660m
  • The average 70-79 year old can walk 500m
  • The average 80-89 year old can walk 400m
Blood pressure

Physical Activity Guidelines

Aim to achieve:

  • At least 30mins at a moderate intensity on most days
  • Strength training at least twice a week

* If you want to lose weight you need: 60mins or more on most days of the week.

Blood pressure

Blood Glucose

Your blood glucose level should be:

  • 4.0mmol/L - 6.0mmol/L (2hrs after eating)
  • HBA1c less than 7%

* If you have been diagnosed with diabetes consult a health professional prior to exercising

What is one cheap and convenient medicine that will assist you in achieving all of these targets?


Regular exercise can:

  • Reduce your blood pressure (even after a single exercise session)
  • Improve your cholesterol
  • Improve body composition (decrease fat mass and increase muscle mass)
  • Assist with blood sugar regulation (regular exercise can decrease your HBA1c by 0.8%)

By improving all these targets you can reduce your risk of developing, prevent the recurrence, and assist in the management or reversal of many chronic conditions including:

  • Stroke
  • Heart Disease
  • Lung Disease
  • Breast Cancer
  • Colorectal Cancer
  • Stroke
  • Heart Disease
  • Lung Disease
  • Breast Cancer
  • Colorectal Cancer
  • Diabetes
  • Osteoporosis
  • Chronic Pain
  • Arthritis
  • Mental Health Disorders
  • Overweight and Obesity