BMI and Waist Circumference
Equipment
- Scale
- Tape measure or a piece of string
- Yardstick
- Pencil
Directions:
Weight:
- 1. With shoes off, measure your weight on a scale.
- 2. Record this measurement.
Height:
- 1. With shoes off, stand with your back to the wall, heels close together and as close as possible to the wall.
- 2. Have your partner place the yardstick on top of your head such that it touches the wall and is parallel to the floor. Partner makes a small mark on the wall under the yardstick. Measure the distance from the floor to the mark (in feet and inches).
- 3. Record this measurement.
Waist circumference:
- 1. Stand upright and have your partner wrap the tape measure or a piece of string around your bare abdomen just above the hip bones (see diagram at http://www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/4142.htm). Pull the string or tape measure so it’s snug, but not compressing the skin. Keep the tape level.
- 2. Your partner holds thumb and finger on the measuring tape or string where the two ends meet. If you use a piece of string, have a yard stick or other measuring device handy so you can measure the string.
- 3. Record this measurement (in inches).
To find your BMI, use this chart.
How to improve BMI and Waist Circumference
You can improve your BMI and waist circumference by losing weight.
Whether you gain or lose weight depends on caloric balance. The Dietary Guidelines for Americans recommend at least 30 minutes of moderate-intensity activity, above usual activity done at home or work, most days (5+) of the week to reduce the risk of chronic disease. You can gain greater health benefits from doing more activity. To help manage your body weight and prevent gradual weight gain, 60 minutes of moderate to vigorous activity most days (5+) of the week is necessary. In order to sustain weight loss, 60-90 minutes of daily moderate-intensity activity may be necessary. For both weight maintenance and weight loss, it is important to keep food intake (calories) to a level that is equal to or less than the amount of calories you burn through daily activity.
