Wellbeing Now Guide by Maria Grazia Vippolis

Wellbeing Now Guide

in association with New Leaf Health Ltd

What is Wellbeing Now? Wellbeing Now is a Research Now initiative that focuses on the four key areas of your Wellbeing;

The programme offers a range of new and existing actitivites that allows employees to Pick & Mix different initiatives, with the aim of creating a more proactive, healthy, positive and supportive culture at Research Now.

How Healthy Are You? Use this workbook to help you find out: Activity Now

page 4

Understanding your Physical Activity needs

Nutrition Now

page 6

Understanding your BMI and Body Fat %

Health Now

page 8

Understanding your Blood Pressure Understanding your Cholesterol Understanding your Hydration Levels Understanding your Alcohol Intake Understanding the effects of smoking on your health

Resilience Now

page 17

Understanding your Mental Health

Understanding Your DIY Mini Health Check Results and Ranges

page 20

Contact details and Tracker system

page 23

Activity Now

Physical activity doesn’t have to be a vigorous workout and could involve everyday activities such as walking, gardening or dancing. Any activity that makes you breathe heavier than normal can be exercise. What Are The Benefits? Whatever your age or current fitness level, the body has a real need for regular physical activity. This helps to: improves circulation, lowers blood pressure and protects against heart disease, strokes and certain cancers. 2. Control weight 4.Strengthens muscles, joints and bones 5. Increases and maintains flexibility 6. Increases confidence, enthusiasm and optimism What Can You Do? Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, taking a dance class, to cycling to the shops – all types of activities count. As long as you’re doing them at a moderate or vigorous intensity for at least 10 minutes at a time.

For most people, light daily activities such as shopping, cooking, or doing the laundry doesn’t count toward the guidelines. Moderate-intensity aerobic activity means you’re working hard enough to feel slightly breathless and your heart rate is elevated. One way to tell is that you’ll be able to talk, but not sing the words to your favourite song. Here are some examples of activities • Brisk walking • Doing water aerobics • Riding a bike on level ground or with few hills • Pushing a lawn mower • Washing the car vigorously Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without

Understanding your Physical Activity needs

pausing for a breath. Here are some examples of activities that require vigorous • Jogging or running • Swimming laps • Riding a bike fast or on hills • Playing tennis • Playing basketball Some people like to do vigorous types of activity because it gives them about the same health benefits in half the time. If you haven’t been very active lately, increase your activity level slowly. You need to feel comfortable doing moderate-intensity activities before you push yourself further.

Recommended Activity Levels On average if you’re 19 and over its recommended that you do any of the following • 30 minutes of moderate intensity activity five days a week • 75 minutes a week of vigorous intensity activity • Combination of moderate and vigorous activity. Do Today • Take the stairs instead of the lift • Walk to the local shops instead of driving • Join a Gym • Play with your children instead of watching tv • Walk a little faster than normal

Nutrition Now

Using the information from your DIY Health Check, compare your scores with the following table(s): Body Fat Percentage Ranges (Women)

Body Fat Percentage Ranges (Men)

Assessment

60 – 79 yrs

Assessment

20 – 39 yrs

40 – 59 yrs

20 – 39 yrs

40 – 59 yrs

60 – 79 yrs

Low

< 21%

< 23%

< 24%

Low

< 8%

< 11%

< 13%

Healthy

21% - 33%

23% - 34%

24% - 36%

Healthy

8% - 20%

11% - 22%

13% - 25%

Increased

33% - 39%

34% - 40%

36% - 42%

Increased

20% - 25%

22% - 28%

25% - 30%

> 42%

High

> 25%

> 28%

> 30%

High

> 39%

> 40%

What is Percentage Body Fat?

In its simplest terms you have 2 types:

Body Fat Percentage is the percentage of body fat in relation to your total weight.

• Subcutaneous Fat lies just under the skin and is more outwardly visible. It is less metabolically active and therefore less easily broken down.

Body Fat Body fat protects organs, cushions joints, controls temperature, stores vitamins and acts as an energy store for the body. Too much body fat can lead to adverse pressure, heart disease and diabetes. Obesity can lead to a significant higher risk of health problems. Fats are important carriers of flavour in many foods. This is also a reason why we like eating them. However, if too much fat is consumed from food, i.e. more than the body’s energy requirements, it will be stored throughout the body in greater quantities. Body fat is a complex area of human physiology.

• Visceral Fat is a more harmful fat that is around the stomach area and vital organs. This is the first fat you lose when you lose weight, as it is more metabolically active and breaks down quicker. Body Mass Index (BMI) BMI is a measure that most people can use to check if their weight is healthy for their height. Overweight BMI If you BMI is 25 or more, you should think about losing weight as being overweight

Understanding Your BMI and Body Fat % or obese can increase your risk of health problems such as:

• Type 2 diabetes

5% to 10% of body weight can result in a reduction of 10% to 30% of abdominal fat. It is generally accepted that visceral fat reduces at a greater rate because it is more active metabolically and breaks down quicker than subcutaneous fat.

• Some types of cancer

Do Today

• Kidney disease

• Avoid snacking

• High blood pressure

• Choose reduced fat versions of foods

Underweight BMI

• Be more active, more often

If your BMI is less that 18.5 you may want to talk to your GP about gaining weight. Being underweight can increase your risk of other health problems such as:

• Don’t pile food on your plates unless it’s vegetables

• Heart disease • Stroke

• Brittle bones • Absent periods in women • Iron deficiency Weight Loss There are 3 main goals when thinking about weight loss: • To prevent further weight gain • To gradually lose weight through a combination of a calorie controlled diet and regular exercise • To avoid regaining any lost weight Losing Weight It is not possible to specifically target an area of your body for weight loss, as fat weight. Luckily the abdomen is the first place that fat loss occurs. A reduction of

• Drink water or sugar free cordial • Eat your ‘5 a day’ Do This Week • Plan a healthy weekly shop • Swap your ‘treat’ for a healthier home made version. You can make lower calorie versions of many takeaway foods at home • Commit to one more way to increase your level of physical activity • Identify your ‘danger zones,’ as there will be times when you find yourself eating lots of high fat and/or high sugar foods; perhaps because you are eating out. Plan ahead so that you can limit those foods. Don’t be too strict, an indulgence from time to time is fine • Keep a food diary

Health Now

Compare your scores with the table below: Category

Systolic BP

Diastolic BP

Action

Optimal BP

<120

<80

Normal BP

**<130

<85

High-normal BP

130 – 139

85 – 89

Grade 1 hypertension mild

160 – 179

100 – 109

Grade 2 hypertension moderate

160 – 179

100 – 109

See your GP ASAP

Grade 3 hypertension severe

>180

>110

Refer specialist care same day

1 British Hypertension Society classification of blood pressure levels * People with diabetes should aim to keep their blood pressure below 130/80 mmHg.

What is Blood Pressure? The heart is a muscle that pumps blood around the body. The blood is pumped away from the left side of the heart through the arteries to reach the muscles and vital organs. Arteries expand and contract as the heart beats and relaxes, moving the blood around the arterial system. The blood returns to the righthand side of the heart by a network of veins. From here it is pumped into the

lungs, where carbon dioxide (CO2) is exchanged for oxygen. The blood then returns to the left side of the heart to be pumped via the arteries through the body once again. Blood pressure is measured in millilitres of mercury and is represented by two numbers e.g. 120/80. These are known as the systolic and diastolic blood pressures.

Understanding Your Blood Pressure Systolic

High Blood Pressure

This is the peak pressure exerted on the walls of the arteries as the blood pumps away from the heart. The walls of the arteries expand as the blood is forced through them.

High blood pressure is a risk factor for heart disease or stroke. If your blood pressure is consistently raised, it will need to be treated, either by making changes to your lifestyle or by taking medication.

Diastolic

• Generally a systolic blood pressure consistently above 140 and/or a diastolic blood pressure consistently above 90 is considered to be raised. You should aim to keep your levels below these limits.

As the heart relaxes between beats and refills with blood ready for the next beat, the arteries contract and the blood is moved around the body through the system of arteries.

• Start This Week:

Resting Heart Rate

• Manage your stress levels (refer to page 17) This is the number of times the heart beats every minute when relaxing. At rest the • Maintain a good body weight heart normally beats at around 72 beats per minute. The lower the resting heart rate • Stop smoking the fitter the individual usually is. • Don’t add salt during cooking or at the table Changes in Your Blood Pressure • If you have diabetes or have a high BP Blood pressure changes throughout the you must be under GP care day and night according to the level of the individual’s activity. It is normally at • Take regular moderate exercise its lowest in the latter part of the sleep • Do not drink alcohol beyond a healthy period. Factors that can cause a temporary level (refer to page 13) increase in blood pressure include: • Physical exertion • Illness • Being nervous or under pressure

Understanding your Cholesterol

What is Cholesterol?

What Causes High Cholesterol?

Cholesterol is a fatty substance that is vital for the normal functioning of the body but having high levels of cholesterol can have a

There are many factors that can increase your chance of having heart problems or a stroke if you have high cholesterol, including the following:

strongly indicates that high cholesterol can increase the risk of: • narrowing of the arteries heart attack stroke • mini-stroke (TIA) This is because cholesterol can build up in the artery wall, restricting the flow of blood to your heart, brain and the rest of your body. It also increases the chance of a blood clot developing somewhere. Your risk of coronary heart disease (when your heart’s blood supply is blocked or disrupted) also rises as your blood’s cholesterol level increases and this can cause pain in the front of the chest or arm (angina) during stress or physical activity.

• an unhealthy diet: some foods already contain cholesterol (known as dietary cholesterol) but it is the amount of saturated fat in your diet which is more important • smoking: a chemical found in cigarettes called acrolein stops HDL transporting fatty deposits to the liver, leading to narrowing of the arteries • having diabetes or high blood pressure • having a family history of stroke

How Can I Lower My Cholesterol Levels?

Do Today

The first step in reducing cholesterol is to maintain a healthy, balanced diet. It is important to keep your diet low in fatty food. Try to swop food containing saturated fat for fruit, vegetables and wholegrain cereals. This will also help to prevent high cholesterol from returning.

• Stop smoking

Other lifestyle changes can also make a

• Start a food diary

cholesterol if you:

• Increase your exercise levels

• Swap fatty foods for low fat mono -unsaturated or polyunsaturated • Eat 5 portions of fruit and veg a day • Don’t add salt to your food • Eat oily fish 2 or 3 times a week

Understanding your Hydration levels Using the information from your DIY health check, compare your total body water % scores with the table below. Compare your scores with the table below.

Analysis

Men (over 18 )

Women (over 18 )

Low

< 50%

< 45%

Healthy

50% - 65 %

45% - 60%

High

> 65 %

> 60%

Table: Body water percentage ranges

What is Total Body Water Percentage? Total body water percentage (TBW%) is the total amount of fluid in the body expressed as a percentage of your total body weight. Your body needs water for a wide variety of reasons including transportation of

nutrients around the body and for waste products carried out of the body in the form of urine. It also allows organs to function, regulates body temperature, aids digestion and helps our muscles to contract and relax. Being well hydrated will help concentration levels, performance and general wellbeing.

The ideal TBW% ranges for a healthy adult are: Females – 45 to 60%, Males – 50 to 65% How Much is Enough? In countries like the United Kingdom we need to drink about 1.5 to 2 litres per day; this represents approximately 6 to 8 standard glasses. Dehydration can occur by not drinking enough fluid or by losing more fluid than you take in. The severity of dehydration can often depend on a number of factors, such as climate, level can of physical activity, diet and illness. It also occur as a result of drinking too much alcohol. Are All Drinks The Same?

increased visits to the toilet, so inevitably other drinks. Try not to have too many of these and/or balance with drinks that don’t content of your drinks and choose sugar free versions where possible. Alcohol Alcohol is also a diuretic (meaning it removes fluids from the body). • To avoid dehydration try not to drink on an empty stomach. Have a meal beforehand that includes carbohydrates and healthier fats The food will help to slow down the body’s absorption of alcohol • Drink water or non fizzy soft drinks in between each alcoholic drink • Avoid carbonated (fizzy) drinks as they speed up the absorption of alcohol into your system Lastly drink a pint or so of water before you go to sleep and keep a glass of water by the bed to sip if you wake up during the night

Can I Drink Too Much? Drinking too much water can lead to a condition known as water intoxication. It is most commonly seen in infants under the age of 6 months and sometimes in athletes. The kidneys of a healthy adult can process 15 litres of water a day so you are unlikely you drink a lot of water, as long as you drink it over time as opposed to drinking an enormous volume at one time. Do Today • Try and drink 6-8 glasses (1.5 – 2 litres) fluid per day • Keep a bottle of water on your desk or nearby (If you struggle to drink plain water add a small amount of sugar free squash or a slice of fruit to make it more interesting) • Don’t wait until you feel thirsty to drink fluids • Drink a glass of water for every cup • Drink more fluid during exercise, in warm weather, in air conditioned or heated buildings • fruit teas instead.

Remember: Alcohol does not count to meeting your fluid intake

Understanding your Alcohol Intake How Much is Too Much? Most people accept that drinking too much alcohol can be bad for you. Drinking guidelines have been developed for people aged 18 years and over based on medical advice. Use the table below to add up your points to find out if you’re drinking within the recommended guidelines. SCORING SYSTEM 0 How often do you have a drink containing alcohol

Never

Monthly or less

2-4 times per month

2-3 times per week

4+ times per week

How many units of alcohol do you drink on a typical day when you are drinking

1-2

3–4

5- 6

7- 9

10+

How often have you had 6 or more units(Women) or 8 or more (Men) on a single occasion in the last year

Never

Less than monthly

Monthly

Weekly

Daily or almost daily

Less than 5 points – you’re okay and drinking with guideline amounts

IF YOU SCORED

Between 5 – 7 points – although your drinking levels are okay you may want to consider trying to reduce your unit intake. Over 8 points – you’re drinking more than the recommended guidelines.

Lower Risk Guidelines: Women should not regularly exceed 2-3 units per day. Men should not regularly exceed 3-4 units per day.

you think. Appearance: Alcohol is fattening, it can dehydrate your skin, it can make your face

Stomach: A third of alcohol you drink is absorbed into your stomach. Put simply, alcohol irritates your digestive system. Drinking – even a little – makes your stomach produce more acid than usual, which can in turn cause gastritis (the inflammation of the stomach lining). This triggers stomach pain, vomiting, diarrhoea and in heavy drinkers, even bleeding. Brain: judgment and thinking, your sight and

to smell.

can be exaggerated. Memory loss can be significant. Co-ordination and balance experience. Heart: Alcohol can make blood vessels relax which can lead to a reduction in blood pressure. This can make the heart beat faster. Kidneys: Alcohol is a diuretic which increases urine levels and reduces the amount of water the body absorbs, resulting in dehydration which causes headaches, nausea and fatigue the classic hangover. Lungs: Alcohol in the blood will reach the lungs and some of it will evaporate and be exhaled from the body resulting in ‘alcohol breath’. Liver: The liver can only metabolise about 1 unit of alcohol an hour, so as you continue to drink you will start to feel nauseous.

than the large 250ml ones. You’re more likely to spread one 750ml bottle over a few days if you’re not unwittingly pouring a third of it into one cavernous 250ml glass. 3. Home measures It’s worth buying an alcohol measure for when you next pour yourself a spiritsbased drink at home. There will be no more guess work involved and you’ll be able to keep track of how much you’re drinking. 4. Dinner only drinking Instead of opening your whole evening up to drinking, why not just allocate dinner as the time you enjoy a drink? This gives you a leisurely period of time to have a glass of wine or beer, which can then be followed up nicely with a healthy dessert or hot drink to accompany the evening’s TV!

Do Today

5. Get inventive with your wine!

1. Opt out of the round 2. Alternate alcohol with soft drinks 3. Go for “Mocktails” instead of Cocktails 4. Reduce your home measures 5. Use a smaller glass

You might not see any harm in polishing

Do This Week 1. Keep track of the alcohol units you’re drinking The government advises that people should not regularly drink more than the lower risk guidelines of 3-4 units of alcohol for men (equivalent to a pint and a half of 4% beer) and 2-3 units of alcohol for women (equivalent to a 175ml glass of wine). ‘Regularly’ means drinking every day or most days of the week

you’ve been drinking, but in reality it could be what sends you over the daily unit guidelines. It’s a myth that wine doesn’t keep overnight, you just need a good bottle stop. It’s also surprising the amount of things you can do with leftover wine in the kitchen from freezing it for cooking to using older wine for vinaigrette!

UNITS Large glass of wine Single spirit Fortified wine

2. Know what you’re buying

Pint of beer (5%)

A really easy way of cutting down on alcohol if you’re a wine drinker is to buy small (125ml) glasses for the house rather

Pint of beer (3%)

Medium glass of wine

Understanding Smoking on your Health Smoking increases your risk of developing more than 50 serious health conditions. Some may be fatal and others can cause irreversible long-term damage to your health. Quitting dramatically increases your chances of living a longer life. It takes just 20 minutes for your body to start healing once you quit smoking, repairing the damage done by all those years of smoking. Health Risks of Smoking

Smoking also damages your lungs, leading to conditions such as: • chronic bronchitis (infection of the main airways in the lungs) • emphysema (damage to the small airways in the lungs) • pneumonia (inflammation in the lungs) Smoking can also worsen or prolong the symptoms of respiratory conditions such as asthma, or respiratory tract infections such as the common cold.

Smoking causes about 90% of lung cancers. It also causes cancer in many other parts of the body. Smoking damages your heart and your blood circulation, increasing your risk of developing conditions such as:

In men, smoking can cause impotence because it limits the blood supply to the

• coronary heart disease

• You will reduce your chances of getting lung cancer and be able to breathe more easily

• heart attack • stroke • peripheral vascular disease (damaged blood vessels) • cerebrovascular disease (damaged arteries that supply blood to your brain)

to have children. Why Quit Smoking?

• You will reduce that clogged feeling in your lungs and lose that nasty cough in the morning • You will reduce your chances of having a heart attack

• You will reduce your risk of developing illness, disability or death caused by cancer, heart or lung disease. • You will reduce your risk of gangrene or amputation • You will improve your fertility levels and your chance of a healthy pregnancy and baby. • You will improve your breathing and general fitness How Your Lifestyle Will Improve • You will save money – as much as several hundred pounds a month, if you’re a heavy smoker. • You will no longer smell of stale tobacco. • You will enjoy the taste of food more. • You will be able to exercise more comfortably • You will reduce that tired feeling and do more of the things you love • Your home will smell fresh and you will no longer be staining your walls with tar.

• You will reduce the risk of fire in your home. Smoking ages and dulls your skin, makes you put weight on around your waist, starves your hair of oxygen, stains your teeth and leaves a stale tobacco smell that is hard to get rid of. Feel Attractive and Confident • You’ll look more attractive with healthy, glowing skin, no tobacco stains on your teeth and fewer wrinkles. • You’ll get rid of that stale tobacco smell from your hair, skin and clothes. • You’ll feel more confident in social situations – you won’t be worrying about the secondhand smoke you create anymore. partners, so when you go smokefree, you might be surprised by the new attention you receive.

Resilience Now

What is Stress? Stress is not a medical diagnosis but severe stress that continues for a long time may lead to a diagnosis of depression or anxiety or more severe mental health problems. the stress we experience because many of us think this means we have failed in some way or that we cannot cope. This is not so as the first important step in learning to manage our stress is being able to recognise our own symptoms when we become over stressed. Where Does Your Stress Come From? Very often there reason we don’t recognise that we are heading for stress overload is because it is the build up of the many everyday hassles rather that one major stressful event in itself. It can be helpful to think about where your sources of stress are coming from. To help you think about your everyday sources of stress or hassles, look at some of the examples in the list.

• Time: Not enough time, too much time, not enough “me” time, not enough time for others • Organising: Lack of organisation, losing things, disruptions, interruptions, decision making • weather, noise, having nowhere to go • Housing: Not enough room, where you live, poor housing • Finances: Debt, making ends meet • Relationships: Family, partners, children, loneliness, demands on you, no support • Feelings: Your mood, tiredness, expectations of yourself, not valuing yourself • talk to people, language barriers, lack of confidence • Work: No work, overworked, under worked

Understanding your Mental Health Do This Week Try and cover each of the Five Ways to Wellbeing: Connect… With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day. Be active… Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy; one that suits your level of mobility and fitness Take notice… Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are on a train, eating lunch or talking to friends. Be aware of the world around you and what you are feeling.

Reflecting on your experiences will help you appreciate what matters to you. Keep learning… Try something new. Rediscover an old interest. Sign up for that course. Take on a Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident, as well as being fun to do. Give… Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and will create connections with the people around you.

1: Body Type As a general guideline, we recommend ‘Standard’ to most users. Athlete mode is only for individuals who carry out more than 10 hours of intensive aerobic exercise a week AND who 1 have a resting heartbeat of under 60bpm (Some people naturally have a low heart rate, however it does not apply unless they exercise at this level). They should also have 2 been exercising at this 3 level for at least 6 months. 4

2: FFM Fat Free Mass is everything 5 in the body that is not fat; muscle, water, bone, connective tissue etc. Muscle acts as the body’s natural ‘fat-burning engine’, therefore it is important to maintain or even gain healthy muscle mass when 11 dieting or exercising. 3: Total Body Water and body water % Total body water is the weight of water in your body. Total Body Water Percentage (TBW%) is the total amount of fluid in the body expressed as a percentage of the total weight. Being well hydrated will help concentration levels, sports performance 12 and general wellbeing.

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4: Basal Metabolic Rate (BMR) Basal Metabolic Rate (BMR) is the daily minimum level of energy

or calories needed at rest for your body to function effectively. A person with a high BMR can burn more calories at rest than a person with a low BMR.

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5: Visceral Fat Rating Visceral fat is the harmful fat in the stomach area, surrounding the vital organs. Ensuring you have a healthy level reduces the risk of certain conditions such as heart disease, high blood pressure and type 2 diabetes. 6: Body Fat % and Fat Mass Body Fat % is the amount of fat as a proportion of your body weight. Fat Mass is the actual weight of fat in your body. Body Fat is vital to basic bodily functions such as regulating body temperature, storing vitamins and cushioning joints. Yet, too much fat can damage your health. 7: Muscle Mass Muscles play an important role as they act as the body’s engine in consuming energy (calories). As you exercise more, your muscle mass increases, which in turn accelerates the rate of energy or calories consumed. Increasing Muscle Mass will raise your metabolic rate, helping you to reduce excess body fat levels and lose weight the healthy way. Muscle Mass varies from person

Understanding your DIY Health Check Results to person, therefore your results are only a guide should you wish to monitor your progress as a result of increased physical activity. 8: Bone Mass Bone Mineral Mass indicates an estimated weight of Bone Mineral Mass and this result is reached through a statistical calculation. Based on research findings there is a close correlation with bone weight and FFM (Fat Free Mass).The development of muscle tissue through exercise has been shown to encourage stronger, healthier bones. It’s important that you should aim to develop and maintain healthy bones through plenty of exercise along with a calcium-rich diet. There is no healthy range or target for Bone Mineral Mass but the DIY Health Check Point allows you to monitor any changes over time. 9: Metabolic Age Metabolic age rating indicates what age your BMR is currently rated at compared to other age groups. If the age indicated

is higher than your actual age then you need to improve your BMR by increasing exercise levels. Building muscle will burn more calories, even at rest! 10: Body Mass Index (BMI)BMI gives you an idea of whether you’re underweight, overweight or an ideal weight for your height. It is a useful measurement for most people over 18, but there are limitations to this system. For instance, adults with a very athletic build (e.g. professional athletes) could show as overweight. If you’re pregnant, the BMI does not apply. 11: Indicator The indicator guides are a visual way of checking your results and monitoring your improvement. The minus and plus symbol shows there is room for improvement. 12: Impedance Impedance value reflects the strength and speed of an electrical signal travelling through the body. Muscle is the signal’s highway, and Fat Mass is like a

means it’s easier for the signal to pass through your body, resulting in a low impedance value. Consistent conditions and stable hydration status are not only healthy, but will also yield consistent results. 13: Resting Heart Rate This is the number of times the heart beats every minute when relaxing. At rest the heart normally beats at around 72 beats per minute. The lower the resting heart rate the fitter the individual usually is. 14: Blood Pressure Testing Blood pressure (BP) is the pressure exerted by circulating blood upon the walls of blood vessels. During each heartbeat BP varies between a maximum (systolic) and a minimum (diastolic) pressure. BP is measured on the inside of the elbow at the brachial artery, which is the upper arm’s major blood vessel that carries blood away from the heart. BP is usually expressed in terms of the systolic pressure over diastolic pressure (mmHg), e.g. 120/80.

DIY Health Check Ranges

Use the following scales to determine if your results fit within the desirable parameters. Transfer your scores by marking the scale accordingly. Please note that a low Total Body Water % (TBW) will affect the accuracy of your results. Example

Body Mass Index [kg/m2]

6: Male Body Fat [%] 10

HEALTHY

HIGH RISK

INCREASED HEALTH RISK

Age 20 - 39 Age 40 - 59 Age 60 - 79

6: Female Body Fat [%] 20

Age 20 - 39 Age 40 - 59 Age 60 - 79

3: Male Total Body Water (TBW)[%] 50

3: Female Total Body Water (TBW)[%] 44

5: Visceral Fat Rating 2

6: Body Mass Index (BMI) 17

13: Blood Pressure: Systolic [mmHg] 80

100

110

120

130

140

150

160

170

14: Blood Pressure: Diastolic [mmHg] 60

100

105

110

Contact information and DIY Tracker DIY Health Tracker I hope you enjoyed finding out more about your health status. Now for the good bit! Evidence shows that people who track their health and lifestyle are more likely to reach the goals they set themselves. The DIY Online Health Tracker makes this simple to do. The DIY Online Health Tracker is an interactive online programme for recording and tracking both your health status for example how much you weigh and monitoring your daily lifestyle behaviors for

example your diet, exercise and hydration levels. You can use the histograms to review how you have done over the last day, month and year. Input your readings to your personal account by uploading them to the secure DIY Health Tracker. By doing so, you will gain the support of a comprehensive analysis of your readings and discover ways to make positive changes.

Use the link below to start your journey: www.my-diy-health.co.uk Other useful links: www.diabetes.org.uk/risk http://heartuk.org.uk/cholesterol-and-health http://www.bhf.org.uk www.cardiacmatters.co.uk www.hse.gov.uk/stress