The Benefits to Exercise are Just Three Simple Steps Away.
Two of Them You Can Do Without Moving a Muscle

To gain the benefits to exercise, start with seeing where you are. Then take action. The two first steps require only a tape measure or a piece of string you can measure with a ruler later, and a calculator. Ready?

Step One: what body do you now have?

Body Mass Index (BMI) and Waist Circumference (WC) can be useful measures of determining obesity and increased risk for various diseases, including type 2 diabetes, dyslipidemia (high cholesterol), hypertension (high blood pressure) and cardiovascular disease (such as clogged blood vessels or heart disease).

The Institute considers a BMI over 25 as overweight and greater than 30 as obese. A BMI over 30 can increase risk of serious disease or death by more than 50%. If you are simply overweight, without other risk factors such as high cholesterol or high blood pressure, a combination of healthy eating and fat burning exercises can restore your BMI. One of the benefits to exercise! Check with your doctor if you are unsure.

You should also check your Waist Circumference (WC), as athletes with increased muscle mass may have a high BMI but not be overweight, since their WC is normal. Another of the benefits to exercise!

Tracking WC changes is helpful to monitor abdominal fat. An increase in abdominal fat is associated with a higher risk of heart disease.

To check your WC, place a measuring tape or string around your abdomen at the level of your upper hip bone. Make the tape snug. Now refer to the Institute’s chart below.

Step Two: how many calories do you need?

To see how many calories you need each day to maintain, lose or gain weight, you first calculate your basal metabolic rate (BMR)--the rate at which you now burn calories, and then multiply your BMR by a scientific factor. This will give you your total daily energy expenditure, which is the amount of calories you need each day to maintain your present weight. In Step Three, you can realize the benefits to exercise by starting a diet and exercise program to give you the body you want!

Enter the information requested into the BMR Calculator below, selecting either Imperial Units (English measure) or Metric Units. Then return to continue to build your plan to reach your ideal you.

Calculate Your BMR

The BMR formula uses height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). The only factor it omits is the ratio of muscle-to-fat. Leaner bodies need more calories than less lean ones. This equation will be very accurate in all but the very muscular (it will underestimate calorie needs) and the very fat (it will over-estimate calorie needs).

Metric BMR Formula
Women: BMR=655+(9.6 x weight in kilos)+(1.8 x height in cm)-(4.7 x age in years)
Men: BMR=66+(13.7 x weight in kilos)+(5 x height in cm)-(6.8 x age in years)

Now that you have your BMR, one more step to find your TDEE (total daily energy expenditure), or total daily calorie needs. Multiply your BMR by the appropriate "Harris Benedict Formula" activity factor, as follows:

. Sedentary (little or no exercise) = BMR x 1.2
. Slightly active (exercise/sports 1-3 days/week) = BMR x 1.375
. Moderately active (exercise/sports 3-5 days/week) = BMR x 1.55
. Very active (exercise/sports 6-7 days a week) = BMR x 1.725
. Extra active (very hard exercise/sports & physical job)= BMR x 1.9

For example, if you are sedentary and have a BMR of 1550, multiply BMR times 1.2 (1550 x 1.2 = 1860). 1860 is the number of calories you need each day to maintain your current weight.

OK, that's it for the math. From these first two steps you now know:

1. your BMI (Body Mass Index) & WC (Waist Circumference)
2. your BMR (Basal Metabolic Rate)
3. your TDEE (Total Daily Energy Expenditure): calories needed to maintain your present weight.

The benefits to exercise are within reach. You can do it! There are many types of exercise and several are sure to fit with your lifestyle. A provocative holistic-centered perspective on how to achieve the benefits to exercise is offered here.

There are thousands of food types and combinations you can use to reduce your calorie intake. Experiment and have fun! Remember to consult your doctor before starting any diet or exercise program if you have a medical condition, or if this self analysis has led you to conclude that your health may be at risk.

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