Living Healthy

How to Live a Healthy Lifestyle

Effects of Obesity and Sedentary Lifestyles

Obesity: the condition where the amount of excess body fat may have adverse effects on one's health

Effects of obesity:

  • heart disease
  • high blood pressure
  • high cholesterol
  • higher risk of having a stroke
  • diabetes
  • kidney failure
  • joint problems (osteoarthritis)
  • sleep apnea (cessation of breathing while sleeping)
  • breathing problems
  • higher risk of certain types of cancer (breast, colon, gallbladder, uterus, prostrate)
  • depression

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Sedentary Lifestyles: a lifestyle with either little, irregular, or no physical activity

Effects of a Sedentary Lifestyle:

  • diabetes
  • colon cancer
  • kidney stones
  • depression
  • osteoporosis
  • premature death
  • increase risk of heart disease
  • adverse effects on the spine
  • difficulty sleeping
  • headaches

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Effects of Type II Diabetes

Effects of Type II Diabetes

  • insufficient production of insulin in the pancreas
  • a resistance to the action of insulin in the body's cells - especially in muscle, fat, and liver cells
  • blood vessel and heart damage
  • kidney damage
  • increased risk of retinopathy (damage to light-sensing tissue at the back of the eye), cataracts, and glaucoma
  • nerve damage and poor blood circulation in the feet
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Symptoms of type II diabetes

  • increased thirst
  • increased hunger
  • frequent urination
  • dry mouth
  • tiredness
  • weight loss (even after eating and feeling hungry)
  • blurred vision
  • headaches
  • recurrent infections on the skin

you are more at risk of having type ii diabetes if...

  • you are not physically active
  • you have a high calorie and fat intake
  • you have high cholesterol
  • other members of your family have type II diabetes
  • you are overweight
  • you have high blood pressure or increased amount of fat in the blood
  • you've had a blood clot in the arteries supplying the heart or a stroke

what if i want to lower my risks?

  • be physically active every day
  • reach and maintain a reasonable body weight for your age, height, and frame
  • make wise food choices
  • ask your doctor about dietary supplements

Normal Ranges for Vitals

Normal Resting Heart Rate: 60-100 beats per minute

Normal Blood Pressure Range: 120/80

Normal Body Mass Index: 20-25 for optimum health, 25-30 is overweight, anything above 30 is considered obese

healthy weights for women

Small Frame (5'2") Weight: 108-121

Medium Frame (5'2") Weight: 115-129

Large Frame (5'2") Weight: 128-143

Small Frame (5'7") Weight: 123-136

Medium Frame (5'7") Weight: 133-147

Large Frame (5'7") Weight: 143-163

Small Frame (6') Weight: 138-151

Medium Frame (6') Weight: 148-162

Large Frame (6') Weight: 150-179


These weights (men and women) can vary based on how much muscle one has. For example, one might have all muscle and weigh more than usual. However, because he or she is physically fit, he or she is considered healthy.

Healthy Weights for Men

Small Frame (5'4") Weight: 132-138

Medium Frame (5'4") Weight: 135-145

Large Frame (5'4") Weight: 142-156

Small Frame (5'7") Weight: 138-145

Medium Frame (5'7") Weight: 142-154

Large Frame (5'7") Weight: 149-168

Small Frame (6'2") Weight: 155-168

Medium Frame (6'2") Weight: 165-178

Large Frame (6'2") Weight: 172-197