our bodies need 150 minutes of active movement a week, preferably scheduled,
to ​maintain a ​healthy body weight.
         
   if you are looking to lose some, try doubling that.

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there are several ways to assess your body composition and levels of health risk.  Here are the three easiest...
​

Body Mass Index Chart

​all you need to find your bmi is
your height, weight ​and  this handy-dandy chart.
​

your bmi is just one of the numbers
that will help you gauge
​your health status. 

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your ​waist circumference is another number you should look at.
(measured while standing, at the smallest waist circumference between the rib cage & belly button or at the level of the navel.)
                        women's waist should be under 35"
                       men's waist should be under 40"

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to calculate your
waist -to-hip ratio:

take your waist circumference (see above)
and divide that by your hip circumference (measured while standing, at the largest circumference of the buttocks-hip area.)

find your results in this chart.
​

it's best to check all three numbers
​as opposed to just one to give you a better idea.

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This is a test: make a list of ways physical activity benefits you.
​                      then open to compare notes.

50 AMAZING HEALTH BENEFITS OF EXERCISE AND PHYSICAL ACTIVITY
                                          by Tony Schober - NASM CPt 
that will help to reinforce your need and desire to get fit. Each and every one of these benefits will improve the quality of your life.
Health Benefits of Exercise and Physical Activity:

1. Releases endorphins and improves mood.
2. Reduces your resting heart rate [1].
3. Improves glucose metabolism.
4. Increases lean body mass.
5. Reduces your blood pressure [2].
6. Boosts metabolism and enables more calorie burning when at rest.
7. Improves cholesterol levels [3].
8. Improves insulin sensitivity.
9. Increases longevity [4].
10. Increases mitochondria for more efficient fat burning.
11. Reduces the workload on the heart.
12. Increases blood supply to the brain and muscles.
13. Stimulates bone growth and improves bone strength and density [5].
14. Helps prevent obesity.
15. Boosts testosterone production, and increases sex drive.
16. Improves balance.
17. Improves sleep quality [6].
18. Improves flexibility through increased mobility.
19. Improves muscular and cardiovascular endurance.
20. Enhances immune function [7].
21. Increases thyroid hormone.
22. Improves your day to day functional strength.
23. Reduces your risk of cardiovascular disease [8].
24. Increases self-esteem and self-confidence.
25. Makes you look younger.
26. Improves posture.
27. Effectively manages type II diabetes [9].
28. Protects against injury.
29. Increases growth hormone levels.
30. Helps prevent muscle loss when losing weight [10].
31. Makes you stronger.
32. Improves V02 max.
33. Gives you stronger ligaments, tendons, and joints.
34. Improves cognitive function and memory [11].
35. Increases lung capacity.
36. Helps relieve arthritis pain.
37. Lowers body fat levels.
38. Improves recovery times when rehabbing injuries.
39. Reduces your risk of breast and colon cancer [12].
40. Improves energy levels.
41. Makes you more productive and efficient at work [13].
42. Effectively treats anxiety and depression.
43. Helps you become a better fat burner.
44. Decreases blood triglycerides [14].
45. Helps foster new and healthy relationships.
46. Helps control food cravings.
47. Improves leptin resistance.
48. Makes you happier.
49. Can help you quit smoking [15].
50. Makes you a positive role model for family and friends.      

read more from Tony Schober

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