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
- 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
Sedentary Lifestyles: a lifestyle with either little, irregular, or no physical activity
- diabetes
- colon cancer
- kidney stones
- depression
- osteoporosis
- premature death
- increase risk of heart disease
- adverse effects on the spine
- difficulty sleeping
- headaches
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
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 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