Watching your waist

Have you noticed as the years have gone by the kilos have started to build up? Many of us used to be physically active when we were younger but as work commitments, family life and the daily pressures increase we often find ourselves with less time on our hands, and less energy.

Your waist measurement is a good indicator of how you are going.  For men a waist circumference greater than 94cm means an increased risk of chronic disease, while a waist circumference of more than 102cm means you have a greatly increased risk.

While it might be a challenge to watch your waistline it is one of the most important things you can do to stay healthy.  There’s no point working hard for your retirement and then not being healthy enough to enjoy it!

You may need to make some changes to your daily routine in the beginning, but by sticking with it you’ll start a whole new routine, and one that will benefit you for years to come.

Top tips for your diet:

• Avoid fatty or fried foods
• Eat plenty of vegetables and fruit – aim for 5 serves of vegetables and 2 serves of fruit
• Reduce the amount of sugar you consume, including soft drinks
• Drink plenty of water
• Limit your alcohol intake
• Cut down on salt
• Check out plenty of great recipe ideas here

It only takes 30 minutes of physical activity a day to start feeling the benefits, and that doesn’t have to be anything too strenuous.  Finding simple ways in your day to get moving can lead to improvements.

Top tips for getting active:

• Take the stairs
• Get off the bus one stop earlier
• Park your car a little further away from work or the shops
• Walk to talk to colleagues at work rather than using phone or email
• Go for a walk in the morning, at lunch, or in the evening
• Be as active as you can and think of simple ways of getting more physical activity into your day

Before undertaking physical activity it’s important to take into consideration if you:

• Have been inactive for a while
• Have heart disease or a close relative has heart disease
• Have had major health problems - including conditions requiring regular medication or a diagnosis of a chronic disease

If any of these apply, or if you are unsure and wanting some advice, please talk to your doctor before undertaking any physical activity.

For more information on how to watch your waist visit the Swap It website.