“Every human being is the author of his own health or disease.”

Exercise & Weight

If you are healthy and have no contraindication to exercising, get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

Try and develop a regular exercise regimen, doing an activity you enjoy so you’ll stick to it. Break the activities up in smaller continuous times to reach that 150 min per week goal. For example, you can do them for 30 min, 5x/wk, or 40 minutes 4x/wk, or 50 minutes 3x/wk.

Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.

Healthy Weight Goals & BMI

A healthy weight is part of living well. People who are overweight or obese are at higher risk for developing chronic health conditions like heart problems, high blood pressure, diabetes, arthritis, sleep apnea, high cholesterol and even some cancers. Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women

The healthy range for BMI is between 18.5 and 24.9.  If you have a very muscular build, though, you could have an overweight BMI & still be OK.

If your BMI is below 18.5: Your BMI is considered underweight. Keep in mind that an underweight BMI calculation may pose certain health risks.

If your BMI is between 18.5-24.9: Your BMI is considered normal. This healthy weight helps reduce your risk of serious health conditions and means you’re close to your fitness goals.

If your BMI is between 25-29.9: Your BMI is considered overweight. Being overweight may increase your risk of cardiovascular disease.

If your BMI is above 30: Your BMI is considered obese.

Consult with your PCP and consider making lifestyle changes through healthy eating and fitness to improve your overall health and quality of life.

Examples of High-Intensity Activities

• running

• swimming laps

• paddling/paddle boarding

• hiking uphill or with a heavy backpack

• heavy yardwork like continuous digging or hoeing

• tennis (singles)

• cycling 10 miles per hour or faster

• jumping rope

• Aerobic/Dance Workouts

• High Intensity Interval Training (HIIT)

Examples of Mod-Intensity Activities

• brisk walking (at least 2.5 miles per hour)

• dancing (ballroom or social)

• gardening

• tennis (doubles)

• biking slower than 10 miles per hour

• water aerobics

Waist to Height Ratios

A Person's waist-to-height ratio (WHtR) is defined as their waist circumference divided by their height, both measured in the same units. The WHtR is a measure of the distribution of body fat. Cardiovascular risk is correlated with abdominal obesity. A waist girth less than 37 inches for men and less than 32 inches for women is ideal. A waist girth of 40+ inches indicates high risk for men and 35+ inches is high risk for women. A healthy Waist-to-height ratio is <0.5 (<50%)

Sleep, Rest, Relax

According to the CDC, one in three adults are not getting consistent quality sleep each night. People with the best health and longevity get at least 7 to 8 hours of sleep daily. Good sleep is needed in order to:

• Help your body recover and repair

• Retain information and form memories

• Reduce inflammation & support the immune system.

• Balance hormones & regulate mood

• Reduce stress & improving alertness, focus & productivity

Combat Stress and Negativity

Stress is also linked to high blood pressure, which increases your risk for heart attack and stroke. You can help combat stress by doing the following:

• Exercise regularly

• Take time for daily relaxation

• Maintain and choose to have a positive outlook — Attitude is everything!

• Practice gratitude. Identify three new things that you are grateful for everyday.

• Get help if you feel sad or depressed for extended periods of time

• Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal.

Smoking Cessation

There's no way around it; smoking and vaping are bad for your health. It harms nearly every organ of the body, some that you would not expect.

Cigarette smoking causes nearly one in five deaths in the United States. It can also cause many other cancers & health problems. Vaping is also linked to irreversible interstitial lung disease (Popcorn Lung) especially in the younger adult population.

If you need help quitting smoking, please let your doctor know, or call the Hawaii Tobacco Quit Line 1 (800) QUIT-NOW.