Fitness Tools
To help manage body weight and prevent unhealthy body weight gain, the USDA recommends about 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. Moderate to vigorous intensity activity includes running, biking, swimming, aerobics, walking, heavy yard work, weight lifting, and basketball. Consult with a healthcare provider before starting a vigorous exercise program.

Regular exercise benefits your body in several different ways:
  • Exercise increases muscle strength, tone, and definition.
  • Increased muscle mass increases calories burned while at rest.
  • Exercise burns calories during the course of your workout, leading to weight loss.
  • Exercise helps the body burn fat and preserves lean muscle mass during weight loss.
  • The body continues to burn calories at an elevated level long after the workout has been completed.
  • Regular physical activity has been shown to reduce the risk of certain chronic diseases, including high blood pressure, stroke, coronary artery disease, type 2 diabetes, colon cancer, and osteoporosis.
BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. It is calculated by weight in kilograms divided by height in meters squared. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat and can be considered an alternative measures of body fat.

It is important to remember, however, that BMI is calculated from an individual's weight which includes both muscle and fat. As a result, some individuals may have a higher BMI, but not have a higher percentage of body fat. For example, an athlete may have a high BMI because of increased muscularity rather than increased body fat.

BMI is an easy-to-perform method of screening for weight categories that may lead to health problems. Overweight and obese individuals are at increased risk for many diseases, including Type 2 diabetes, coronary heart disease, hypertension, stroke, and some cancers. By maintaining a BMI below 25, you greatly decrease your risk of developing obesity-associated diseases.

It is important to remember that BMI is only one factor related to an increased risk for disease. Check out other health indicators to assess your health risks.
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Healthy body weight is calculated using the Hamwi formula which was originally proposed in the 1960's as a simple tool for quickly estimating desirable body weight. The Hamwi formula is still often times used by professionals to calculate ideal body weight.

   * The formula for men allows 106 lbs. for the first 5 feet and 6 lbs. for each inch over 5 feet. For small framed individuals, subtract 10%. For large framed individuals, add 10%
   * The formula for women allows 100 lbs. for the first 5 feet and 5 lbs. for each inch over 5 feet. For small framed individuals, subtract 10%. For large framed individuals, add 10%.


These formulas calculate the weight at which an individual has the lowest risk for developing medical complications of any kind. Therefore, it is important to maintain a healthy body weight, maintain a fitness program, and eat a healthy diet for preventing obesity-associated diseases.
The body analyzer examines the way fat is distributed in your body, and helps determine health risks.

Waist-to-hip-ratio (WHR) compares the proportion of fat stored around your waist in relation to the fat stored around your hips. It is a simple and useful measurement of fat distribution, and people can be categorized into two types by their fat distribution:  apple-shaped or pear-shaped.

Apple-shaped types store more body fat around the stomach area. Apple-shaped people tend to have a higher risk of obesity-associated diseases than pear-shaped people.  Pear-shaped types store more fat around the hips and thighs.  Pear-shaped people tend to have a lower risk of obesity-associated diseases.