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KEEP A CHECK ON YOUR HEALTH |
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Whether you are holding onto those good resolutions you
made at the start of the year for dear life, or you've let them slip
along the way, here are some reminders about those aspects of your
health that are really important.
Exercise
When determining a person's fitness, a number of key
areas are assessed, including physiological aspects such as
aerobic fitness, muscle strength and
endurance, flexibility and body composition. If you
would like to get a general indication of your fitness level, consult a
fitness instructor at your local Virgin Active Health Club. All new
members go
through the Ready, Set, Go programme which involves a 60-minute
consultation with a fitness professional to establish the right
programme and pathway to your success based on your health and fitness
goals.
Why it matters:
Many chronic lifestyle diseases
such as heart disease,
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obesity, high blood pressure, diabetes and
osteoporosis can be avoided or minimised with regular cardio exercise.
Waist circumference
Ladies, before you start complaining about your 'thunder
thighs', keep on reading. Your 'pear shape' may put you at less risk of
heart disease. It appears that people who carry
excess weight around their tummy (apple-shaped bodies and the classic
beer belly) are more at risk of developing certain health conditions.
Generally, men with a waist measurement of over 102cm, and women with a
waist measurement of more than 88cm, are regarded as being at high risk.
Why it matters:
Excess body fat around the
abdomen, when out of proportion to total body fat, appears to increase a
person's risk of developing diabetes, stroke and some types of cancer.
Do a
health check.
Blood sugar
Our bodies need a certain amount of sugar (glocose) for
energy. But if there's too little of the hormone insulin, which carries
the glucose in the blood to the body's cells where it can be used,
glucose can build up and cause problems. A normal glucose level is
between 4mmol/l and 6mmol/l.
Why it matters:
Too much glucose can result in
diabetes, which is a chronic condition, and in the long term can cause
complications such as eye problems, kidney disease and kidney failure,
neuropathy (gradual damaging of the nerves), ulcers and infections of
the feet, atherosclerosis (fatty plaques developing on the inner walls
of the arteries), heart disease and stroke.
Blood pressure
Blood pressure is the force exerted by your heart against
the resistance created by the arteries to keep blood flowing through
your body. When the force is excessive, your blood pressure is high, and
known as 'hypertension'. Your blood-pressure measurement is made up of
two parts: the systolic pressure (which occurs in arteries during heart
contraction) and diastolic pressure (which occurs in the period of heart
relaxation between beats). Normal blood pressure is between 120 to 129
(systolic) over 80 to 84 (diastolic). Hypertension can range from mild
(140 to 159 over 90 to 99) to severe (more than 180 over 110).
Why it matters:
High blood pressure can cause the obstruction
of blood flow and can result in heart
problems. It can also affect other parts of the body such as the eyes
(glaucoma, blindness) and kidneys (disease and failure), and contribute
to peripheral vascular disease. Note that a blood-pressure reading
should not be regarded in isolation. A few readings should be taken over
a 24-hour period.
Interesting facts
Studies have shown that regular physical exercise can lower blood pressure. These are some of the
findings, published in the medical journal The Lancet.
- One session of exercise at just 40% of maximum capacity (the equivalent of moderate walking)
can lower blood pressure significantly for up to 24 hours.
- After three consecutive periods of activity three days of moderate walking, for example blood
pressure is reduced for days, returning to pre-exercise levels only after a week of two of not
exercising.
- Low to moderate intensities of exercise are as effective at lowering blood pressure as
vigorous exercise.
Cholesterol
Cholesterol is a waxy substance in the blood that plays
an important role in our cells and hormones. The liver produces all the
cholesterol the body needs but is encouraged to produce an excess by the
fat that we eat, particularly saturated fat in meat and dairy products.
In general terms, a blood cholesterol level of less than five is
advisable. More specifically, the levels of high-density lipoprotein (HDL,
the 'good' cholesterol) should be more than 1,2mmol/l and the level of
low-density lipoprotein (LDL, the 'bad' cholesterol) should be less than
3mmol/l. HDL cholesterol helps to clear excess cholesterol from the
blood back to the liver. The lower the HDL level, the higher the risk
for heart disease.
Why it matters:
Excess cholesterol can cause the
arteries to narrow, resulting in restricted blood flow to the heart and
other areas of the body. This can cause a number of heart problems,
including a heart attack or stroke. If you have high cholesterol, ask
your doctor what type of cholesterol is high. It's better to have normal
or low LDL and high HDL cholesterol, than high LDL and low HDL.
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