Where do you measure up?
Blood Pressure
Aim for your blood pressure to be below 130/85 mm Hg
Cholesterol
Aim to have your Cholesterol:
- Total – below 5.2mmol/L
- LDL (bad) – below 3.4mmol/L
- HDL (Good) above – 1.6mmol/L
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)
Waist Circumferences
Aim to have a waist girth below:
- 102cm for men
- 88cm for women
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
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 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?
EXERCISE!!
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