Age is catching up for many Ex- Servicemen and many are battling adverse health versus longevity. Here are some tips which will brighten up one's future and open up new vistas to maintain one's health in ship shape! A sound body in a sharp mind.
The following aspects assume importance
Health risk factors
Body Mass Index
Waist to hip Ratio
Blood Pressure classification chart
High Cholesterol related to heart attacks
Diabetes
Osteoporosis due to old age
Eating Right
Keeping Active
Guide to Physical Activity
Basal Metabolic Rate and total calorie requirement
How many calories does your body require?
Risk Factors
high blood pressure (hypertension) above 76/120 mg/mm
total Cholesterol above 100- 200 mg/dl
high LDL-cholesterol ("bad" cholesterol) above 100- 130 mg/dl
Very LDL-cholesterol between 5- 30 mg/dl
low HDL-cholesterol ("good" cholesterol) between 35- 70 mg/dl
high triglycerides ("rogue") above 25- 160 mg/dl
high blood glucose (sugar) fasting: above 70- 100 PP: above 100- 120 mg/dl
family history of premature heart disease
physical inactivity
cigarette smoking
high alcohol consumption over 3 pegs a day
Body Mass Index BMI Formula- Metric
BMI = Weight in Kilograms / {(Height in Meters) x (Height in Meters)}
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
Waist to Hip Ratio Chart
Male, Female Health Risk Based Solely on WHR
0.95 or below, 0.80 or below - Low Risk
0.96 to 1.0, 0.81 to 0.85 - Moderate Risk
1.0 or above, 0.85 and above - High Risk
High Blood Pressure
Normal: 120/ 76
Prehypertension: 120- 139/ 80- 89
Hypertension: 140- 159/ 90- 99
High Hypertension: 160 or higher/ 100 or higher
High Cholesterol
Too much cholesterol can clog your blood vessels and is a major cause
of heart disease. Normal total Cholesterol level should be between 100- 200 mg/ dl
Diabetes
Diabetes, or high blood sugar, is a major cause of blindness, kidney disease, high blood pressure, stroke, heart disease, and amputation of the lower legs and feet.
How Many Calories Does Your Body Need?
ages 45 and below, weight in Kgs:
For sedentary people: Weight x 35 = estimated cal/day
For moderately active people: Weight x 42 = estimated cal/day
For active people: Weight x 50 = estimated cal/day
ages 45 and above, weight in Kgs:
For sedentary people: Weight x 30 = estimated cal/day
For moderately active people: Weight x 35 = estimated cal/day
For active people: Weight x 45 = estimated cal/day
What is Master health check up?
It is "Head" to "Toe" physical examination by ECHS Medical Officer. Insist on this check up once a year.
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