The size of your waistline tells a whole lot about your potential health status. It is a key indicator that serves as a health pointer towards your vital organs. Gone are the days when it was a jolly good feeling to pack a heavy waistline just to show how well-fed you are. That is definitely a “No, No” in today’s world of high rising health related issues.
An unhealthy waistline is one that carries a lot of weight due to fat. Visceral fat which is usually the kind of fat that is stored within the abdominal cavity is actually located around some internal vital organs in the body like the stomach, liver, pancreas, intestines, and can even build up in the arteries. Excessive visceral fat has been linked to an increased risk of developing several life-threatening, long term health conditions like; high cholesterol levels, gallbladder disease, high blood pressure, stroke, breast cancer, insulin resistance which can result in rising blood sugar levels, increasing the risk of type 2 diabetes. It is definitely not safe to carry your weight around the waistline.
One of the easiest ways to quickly check if you are at risk with health related issues is to measure your waistline. Studies have shown that a healthy waist size for men is approximately 40 inches (102 cm) or slightly lower, and approximately 35 inches (88 cm) or slightly lower for women. Any waist size higher than these indicates potential risk of health issues.
Taking waist measurements are no big deal really. You can do it yourself anytime with a measuring tape. On the other hand, you may seek assistance from another person if you feel you will not be able to get the measurement done properly by yourself. Maintain a straight posture and do not slouch while taking the measurement, and remove all clothing around the waist to avoid inaccurate readings. Wrap the tape around your waist firmly and not pressed deep into the skin. The preferred position for wrapping the tape is mid-way between the lower rib and upper hip bone, but slightly above the belly button. Take a deep breath, exhale gently, and take your measurement. Then compare notes with the recommended waist size to know where you stand.
Keeping Your Waistline Healthy.
Obviously, from the information stated above in this article, it is very essential to endeavor maintaining a healthy waist. Here are a few tips that should help us keep our waistline trim and healthy.
Regular moderate intensity exercises are highly recommended. Including cardiovascular exercises and some strength building exercises into your keep-fit routine will do your body a world of good. These exercises will help to burn the fats around the waistline faster if you maintain a regular routine. You can plan to do at least 30 minutes of aerobic exercises 5 times a week, and strength building exercises at least thrice a week. That will approximately give you a combined weekly work rate of 240 minutes. A few recommended exercises are swimming, brisk walking, cycling, core workouts to engage the abdominal muscles and help reduce fat, lifting some weights, etc.
The Right Diet.
A healthy and well balanced diet is highly recommended every day. Weight gain is usually associated with taking more calories than we really use up every day. Thus, the body stores them up and converts them into fat. Diets that increase abdominal obesity should be removed from your diet completely. Avoid drinks with high sugar content, and highly fatty foods. Eat a variety of diets that are mainly natural, organic, and whole foods. Take lots of fresh vegetables, fruits, and healthy grains. Drink lots of clean water to help refresh your system and flush out wastes from the body. These will help you maintain a healthy waistline.
It is highly recommended to always maintain a positively active, healthy and low-stress lifestyle. Cultivate a good sleeping habit to allow your body get the right amount of rest and be rejuvenated, with all the organs working properly. Eat the right type of diet and avoid excessive intake of caffeinated drinks and alcoholic beverages, which will only help to increase your waistline and negatively impact on your overall well-being.
Obviously, our waistline tells us a lot more than we can imagine. It is only appropriate to engage in lifestyle patterns that keeps the waistline in good condition, so we can live healthy, happy and fulfilled lives.