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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).

Start by calculating your BMI using the NIH's National Heart, Lung, and Blood Institute chart below. First, find your height in the left vertical column. Then move to the right until you find your weight. Then move up to find your BMI.




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.


Disease Risk* Relative to Weight and Waist Circumference**
Weight Status BMI Obesity Class Waist:
Men < 40"
Women < 35"
Waist:
Men > 40"
Women > 35"
Underweight < 18.5
Normal 18.5 - 24.9
Overweight 25 - 29.9 Increased Risk High Risk
Obesity 30 – 34.9 I High Risk Very High Risk
Obesity 35 – 39.9 II Very High Risk Very High Risk
Extreme Obesity 40+ III Extremely High Risk Extremely High Risk
* Disease risk for type 2 diabetes, hypertension, and CVD.
** Increased waist circumference can also be a marker for increased risk even in persons of normal weight.

Now proceed to Step Two to learn how many calories you need to stay as you are, and how many fewer you should consume (or more you can burn off) to get where you want to be.



Return from Benefits to Exercise to Exercise Lose Weight








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All Exercise & Weight Loss Topics

exercise ose weight
  • Your 3 Step Plan: Step 1
  • Your 3 Step Plan: Step 2
  • Your 3 Step Plan: Step 3
  • The Calorie Chart
  • Quick Ways to Cut 300 calories/day
  • Best Weight Loss Exercises
  • Exercise Nutrition
  • Stretch for Flexibility & Tone
  • Illustrated Stretching Exercises
  • Office & Chair Exercises
  • Posture Exercises
  • Knee Exercises
  • Brain Fitness