Program Recommendation

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High Risk Waist Circumference

A high waist circumference is associated with an increased risk of diabetes, hypertension, and dyslipidemia. Even further, if you have a BMI between 25 and 34.9 you are at increased risk for cardiovascular disease.

How to measure your waist circumference: Locate your upper hip bone and the top of the right iliac crest. Place a measuring tape around your abdomen at the level of the iliac crest.

High-Risk Waist Circumference Measurements:

Recommended Height and Weight

First determine your body size frame: If you are left-handed, extend your right arm. If you are right-handed, extend your left arm. With your free hand, wrap your thumb and middle finger and wrap around your extended wrist (around the smallest section and closest to your hand).

• Small Frame: If your middle finger and thumb overlap, you can estimate a small frame
• Medium Frame: If your middle finger and thumb touch, you can estimate a medium frame
• Large Frame: If your middle finger and thumb do not meet, you can estimate a large frame

Target Heart Rate

First you need to know how to take your pulse. Count your pulse for 10 seconds and multiply this number by 6 for a one-minute heart-rate count. You could also use a heart-rate monitor.

Examples of Moderate Physical Activity

These examples are equivalent to approximately 150 calories expended: