3 Health Markers You Should Keep Track Of
Longevity Exercise Physiology Lindfield, Edgecliff, Randwick, Marrickville, Drummoyne, Balmain and Bella Vista understand that taking care of your health is one of the most important things you can do to improve your function and prolong your life. There are specific health markers that can indicate if your health is on track or whether you may need to make some lifestyle changes, such as exercise and healthy eating, so that health problems do not arise in the future.
There are specific health markers that can indicate if your health is on track or whether you may need to make some lifestyle changes, such as exercise and healthy eating, so that health problems do not arise in the future.
Health Marker #1 – Waist to Hip Ratio
“Obesity rates are at an all-time high with an estimated 2 in 3 Australian adults being classified as overweight or obese” (Overweight and obesity – Australian Institute of Health and Welfare, 2020). The waist to hip ratio is one of the best calculations to determine the amount of abdominal fat on the body. This fat is called visceral fat which surrounds our vital organs such as our lungs, heart and liver and is the most dangerous as we get older. Storing fat around our internal organs increases our risk of lifestyle related conditions such as cardiovascular disease, diabetes, stroke and Alzheimer’s disease.
The World Health Organisation Waist to Hip Ratio chart:
| Health Risk | Women | Men |
| Low | 0.80 or lower | 0.95 or lower |
| Moderate | 0.81 – 0.85 | 0.96 – 1.0 |
| High | 0.86 or higher | 1.0 or higher |
Health Marker #2 – Blood Pressure
Hypertension or high blood pressure is known as the silent killer because it has no apparent or obvious symptoms to indicate that something is wrong. As we age it often rises because our blood vessels begin to stiffen and narrow, making our heart work harder. Hypertension can often be managed by improving nutrition, exercise and stress levels.
The Heart Foundation Blood Pressure Categories (The Heart Foundation, 2020)
| Blood Pressure Category | Reading (systolic/diastolic) |
| Normal | <120 and <80 |
| Elevated | 120-129 and <80 |
| High Blood Pressure (Hypertension) Stage 1 | 130-139 or 80-89 |
| High Blood Pressure (Hypertension) Stage 2 | >140 or >90 |
| Hypertensive Crisis
(Consult doctor immediately) |
>180 and/or >120 |
Health Marker #3 – Cholesterol and Triglycerides
Cholesterol is made by the liver and is vital for many biochemical processes in our body. There are two types of cholesterol, low-density lipoprotein (LDL) “the bad cholesterol” and the high-density lipoprotein (HDL) “the good cholesterol”. LDLs form plaque in the arteries and increases the risk of cardiovascular disease whereas HDL’s clear the build-up of LDLs taking them back to the liver.
Triglycerides are a form of fat found in the body and provides us with a major source of energy. “If you are in a calorie surplus this energy is converted into triglycerides by the liver and stored within fat cells, ready for use later. If you are consistently eating more energy than you burn, over time it is likely that you will have high triglycerides” (Cholesterol facts – CSIRO, 2020).
General Goals For Cholesterol/ Lipid Targets (Cholesterol facts – CSIRO, 2020)
- Total Cholesterol: <4.0 mmol/L (Individuals at high risk) <5.5 mmol/L (General population)
- Low Density Lipoprotein Cholesterol (LDL): < 1.8mmol/L (Individuals at high risk) < 2.0 mmol/L (General population)
- High Density Lipoprotein Cholesterol (HDL): > 1.0mmol/L
- Triglycerides (TG): <2.0 mmol/L.
If you would like to keep track of these markers for your overall health speak with our Longevity Exercise Physiologists on 1300 964 002. We can help you understand what these markers mean for your individual circumstances.
References
- Overweight and obesity – Australian Institute of Health and Welfare. (2020). Retrieved 23 November 2020, from https://www.aihw.gov.au/reports/australias-health/overweight-and-obesity
- The Heart Foundation. (2020). Retrieved 23 November 2020, from https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
- Cholesterol facts – CSIRO. (2020). Retrieved 23 November 2020, from https://www.csiro.au/en/Research/Health/Nutrition-science/Nutrition-facts/Cholesterol-facts
Written by Daniel Elias Arciuli
