Health and fitness:
Definition:
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:
- Exercise- regular physical activity burns calories and builds the muscle, both help you look feel and good.
- Reduce screen time.
- Watch out for portion sizes.
- Eat 5 servings of fruits and vegetables daily.
- Don’t skip breakfast.
- Build your plate around healthy choices.
- Staying hydrated.
- Limit alcohol intake, quit smoking.
- Walk more, do a physical activity that you enjoy.
- Sleep well.
Health and fitness:
ASSESSMENT OF 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.
WHR=waist/hip
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.