Healthy Weight and Chronic Disease Prevention

A Healthy Weight Reduces Your Risk for Chronic Diseases

Although more Canadians are dieting, people are not getting any slimmer. In fact, the opposite seems to be the case. As the number of those who are overweight increases so does the number of those preoccupied with weight issues, including being underweight, having a negative body image or other eating disorder (Lau et al, 1999).

In York Region, approximately 44% of adults are above a healthy weight range, while 8% are under a healthy weight range (Statistics Canada Ontario Health Survey, 1996-1997). Being overweight carries many health risks such as heart disease, stroke, diabetes and some cancers (Douketis et al, CMAJ 1999). Being underweight also leads to harmful health effects, including an increased risk of osteoporosis, heart irregularities and anemia (Osteoporosis Society of Canada, 1995). Achieving and maintaining a healthy weight is important for reducing the risk for these diseases.

What is a healthy weight?

Health professionals use a measure called Body Mass Index (BMI) to determine if a person is at a healthy weight. BMI is calculated by dividing a person's weight (in kilograms) by their height (in metres squared). For example, using the BMI kg/mē formula: if a person weighs 90 kg and is 2 m. in height, their BMI would be 90/4, or 22.5.

A BMI from 20-25 is considered a healthy weight. A BMI of less than 20 may lead to health problems related to being too thin, and a BMI greater than 25 may lead to health problems related to being overweight.

The BMI as a measurement tool does have limitations. BMI can be used only for those between the ages of 20 and 65 years and it fails to indicate how body fat is distributed. A waist circumference greater than 102 cm (40 inches) in men and 88 cm 35 inches) in women is considered high risk as it demonstrates that more fat is stored around the abdominal area (Lau, DCW. Call for action: Preventing and Managing the Expansive and Expensive Obesity Epidemic. CMAJ1999; 160:503). Individuals can, therefore, still be at risk if their BMI is within a healthy range but their waist circumference is oversize.

Click here for our prompting healthy weights in children brochure.

To determine your BMI, visit Health Canada's website:

www.hc-sc.gc.ca/hppb/nutrition/bmicalculatorapplet/index.html

Three key points to achieve and maintain a healthy weight:

Enjoy Healthy Eating

Canada's Food Guide to Healthy Eating helps you choose a variety of foods for your energy and nutrient needs. Healthy eating habits are not created or destroyed by any one food, meal or day. It is the average of what you eat over time that is important to health.

Live Actively

Participate in a total of 30-60 minutes of physical activity every day. This can be done in 10-minute intervals throughout the day. For example, take the stairs instead of elevators, take a brisk walk with your dog, or play soccer with your kids. Try to make physical activity part of your usual daily routine and remember to make it fun!

Stretching is a great way to increase energy and incorporate physical activity into your workday. Stretching throughout the day can help to relieve muscle tension, increase flexibility and decrease work-related injuries including back strain, neck and shoulder pain and back stiffness. The following stretching activities will help you to re-energize and get you started on the road to being active at work.

Stretching Exercises for the Active Workplace 
Been Sitting For Awhile? Take a Stretch Break!

 

York Region Health Services Department has developed a booklet, Bodyworx: What every man should know about taking care of his body. This booklet contains information specific to men on how to stay healthy and prevent diseases. It is available at no cost and can be ordered by calling York Region Health Connection at 1-800-361-5653.  Bodyworx: What every man should know about taking care of his body

 

Feel good about yourself

Each of us is unique, with a body shape that is determined mostly by our genes. Learn to be realistic about your body and accept yourself for who you are.

Even though chronic diseases such as heart disease, diabetes and cancer may develop in response to multiple factors such as genetics and environment, achieving and maintaining a healthy weight is vital for reducing your risk for these diseases.

For more information, call York Region Health Services, Health Connection at 1 800-361-5653.

References:

Public Health Nutritionists/Dietitians in Ontario, Body Weight: A New Way of Thinking, March 1997.
York Region Health Services, York Region Health Status Report, 1991-1996.
Lau, D.C.W., Call for Action: Preventing and Managing the Expansive and Expensive Obesity Epidemic, CMAJ 1999; 160:503.
World Health Organization. Obesity: Preventing and Managing the Global Epidemic. Report of a WHO Consultation on Obesity 1998 WHO Geneva, Switzerland. Geneva, 3-5 June, 1997
Ministry of Health, Ontario Health Survey, 1996-1997
Douketis et al. Periodic health examination, 1999 update: 1. Detection, prevention and treatment of obesity. CMAJ 1999:160:513-25.
Osteoporosis Society of Canada. Osteoporosis to the Year 2020: Priorities for prevention and early intervention, 1995.