Health and fitness:


It is a state of being free from illness or injury. The WHO defined health as a state of complete physical, mental and social well-being and not merely absence of a disease or infirmity.

To maintain health:

  1. Exercise- regular physical activity burns calories and builds the muscle, both help you look feel and good.
  2. Reduce screen time.
  3. Watch out for portion sizes.
  4. Eat 5 servings of fruits and vegetables daily.
  5. Don’t skip breakfast.
  6. Build your plate around healthy choices.
  7. Staying hydrated.
  8. Limit alcohol intake, quit smoking.
  9. Walk more, do a physical activity that you enjoy.
  10. Sleep well.

Health and fitness:


To assess your state of fitness, use the following indicators:

a) Ideal weight:

The ideal body weight should be within the range of height weight chart.

b) Body mass index (BMI):

To calculate BMI, measure your weight in kilograms and measure your height in metres.

BMI= weight(kg)\ height

Range of BMI:

BMI less than 18.5= underweight

BMI between 18.5-24.9= normal range

BMI between 25-29.9= overweight

BMI more than 30= obese

c) Waist to hip ratio(WHR):

People with apple shaped bodies face greater health risks than those with pear shaped bodies.

To calculate your WHR:

  • Measure your waist in inches.
  • Measure your hip at its widest point.


Ideal WHR for adults:

  • Men less than 0.9
  • Women less than 0.8

d) Body fat percentage:

Our weight is made up of muscle mass+ bone weight+ body fat. It is also an indicator of the body’s metabolism that is the rate at which you burn calories. The key to fitness lies in maintaining a low fat percentage and higher muscle mass. This can be achieved with a combination of proper diet and regular exercise. No matter what you do regular exercise and physical activity is the only path to a healthy and happy life.

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