Healthy
Living
Promoting a Healthy Lifestyle to
Live Long, Feel Strong, and Be Happy.
Many factors, such as genetics, age, and environment, may influence your health, but the way you live can also greatly impact how healthy you can be. In particular, Cardiovascular disease (heart disease and stroke), the number one killer in the United States and the world, is a highly preventable illness.
Other illnesses potentially impacted by your lifestyle choices include Diabetes Mellitus Type II, Hypertension, High Cholesterol, Arthritis, lung disease, liver disease, kidney disease, Alzheimer's disease, and even certain forms of cancer.
Eat Healthy.
Sticking to a specific diet can be difficult, so find an eating plan that is not only healthy, but one that is realistic for you. Knowing principles of a Mediterranean or DASH diet - diets backed by evidence to reduce incidence of cardiovascular disease and other chronic illnesses - can help you to make healthy daily dietary choices (at home, at work, and at the restaurant).
Be Active.
Exercise! Just 2 and a half hours of moderate cardiovascular activity per week can make a big difference in your overall health. This includes brisk walking, jogging, biking, hiking, swimming, dancing, sports, etc. Find physical activities you enjoy and go out and do them!
Pro Tip: Exercise in the company of friends and take advantage of San Diego's fresh air and beautiful weather!
Track your Progress.
Hypertension, High Cholesterol, Diabetes Mellitus Type II, and Obesity (illnesses directly linked to cardiovascular disease) are directly impacted by lifestyle. They can be monitored by regularly checking your:
-
Blood Pressure - A blood pressure of 140/90 is Hypertensive. (150/90 if you are 60 years old or above).
-
Cholesterol - Evaluated by blood work ordered and interpreted by your PCP.
-
Blood Sugar - Evaluated by blood work ordered and interpreted by your PCP.
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Body Mass Index (BMI) - Your weight relative to your height:
18.5 - 24.9 is ideal. 25-29.9 is overweight. 30+ is obese. A waist circumference of 40” and above in men and 35” and above in women is considered truncal obesity.
Note: Check with your PCP to see if you are due to have these risk factors evaluated.
IDEAL WEIGHT
HEIGHT
4’8”
4’9”
4’10”
4’11”
5’0”
5’1”
5’2”
5’3”
5’4”
5’5”
5’6”
5’7”
5’8”
5’9”
5’10”
5’11”
6’0”
6’1”
6’2”
6’3”
6’4”
6’5”
6’6”
6’7”
6’8”
6’9”
6’10”
6’11”
7’0”
Weight (lb)
83 - 112
86 - 116
89 - 120
92 - 124
95 - 128
98 - 132
101 - 137
104 - 141
108 - 146
111 - 150
115 - 155
118 - 160
122 - 164
125 - 169
129 - 174
133 - 179
136 - 184
140 - 190
144 - 195
148 - 200
152 - 205
156 - 211
160 - 216
164 - 222
168 - 228
173 - 233
177 - 239
181 - 245
186 - 251
Based on evidence, guidelines, and recommendations interpreted by Dr. Joseph Novencido from the American Academy of Family Physicians, the US Preventative Task Force, the Center of Disease Control, UpToDate, The New England Journal of Medicine, and The American Heart Association.