TOWARDS A HEALTHY FUTURE…..

PRESENTED FOR GOOD HEALTH OF ASSET EMPLOYEES

With Best Compliments

ONGC AHEMEDABAD ASSET

Created By : Dr. Meena Shah -Medico Media

EVALUATION OF HEALTH - SELF & MEDICAL

SELF : WEIGHT, BODY MEASUREMENTS, MIRROR DIAGNOSIS, BACK FITNESS, ABDOMINALS

FLEXIBILITY TESTS

EVALUATION OF HEALTH MEDICAL

MEDICAL : WHEN ? WHY ? & WHAT ?

KNOW YOUR BODY

Learn some vital facts about your bodyKnow your level of health & wellness

TWO WAYS TO EVALUATE :1. Medical Evaluation / Medical Check Ups2. Self Evaluation / Self Check Up

KNOW YOUR BODY

THROUGH

SELF CHECK UPS

KNOW YOUR BODY THROUGH SELF CHECK UPS

Do regular self check upGet answers to these basic facts About Your Body

Your weightYour BMIYour Body MeasurementsYour Waist / Hip RatioSkin Fold ThicknessHygiene & cleanliness level

KNOW YOUR BODY THROUGH SELF CHECK UPS

Muscle Strength/Flexibility

Back Strength

Stamina

Appearance

Etc.

KNOW YOUR BODY THROUGH SELF CHECK UPS

Get all data & answers

learn about ways to adjust your lifestyle

Get your body in tip-top shape.

KNOW YOUR BODY

THROUGH

MEDICAL CHECK UPS

KNOW YOUR BODY THROUGH MEDICAL CHECK UPS

Do regular Medical check upGet answers to these basic facts of Health

Your cholesterol levelsYour Blood sugarYour Hemoglobin Your blood typeYour Serum creatinine

Your Blood PressureYour Vision & EyesYour TeethEtc.

KNOW YOUR BODY THROUGH MEDICAL CHECK UPS

KNOW YOUR BODY THROUGH MEDICAL CHECK UPS

Evaluate with suggested medical check up

Get answers to facts of your health

Learn & Understand & discuss with your doctor detailed facts from reports

Adjust your lifestyle to get your health & diseases ( IF Any ) in control

MEDICAL CHECK UPS

WHEN ?

WHAT ? WHY ?

WHEN ?

First Check Up At 35 For Men & 40 For Women

Earlier If F / H Of Health Problem

Every 2-3 Years After That

Earlier On Doctor’s Advice

WHY ?

FOR EARLY DIAGNOSIS & TREATMENT OF

HIGH B.P.

CORONARY ARTERY DISEASE

KIDNEY PROBLEMS

CANCERS

WHY ?

FOR EARLY DIAGNOSIS & TREATMENT OF

EYE & TEETH PROBLEMS

DIABETES / HIGH BP / CAD

CANCERS

KIDNEY / LIVER / DIGESTIVE TRACT PROBLEMS

ALSO TO SAVE – TIME , MONEY & OTHER HUMAN RESOURCES

WHAT ?

FULL BODY EXAMINATION BY DOCTOR

B.P. CHECK UP

( Regular every 3-6 months )

DENTAL CHECK UP

( Once every year )

EYE CHECK UP

( Every year after 40 )

WHAT ?

FULL BODY EXAMINATION BY DOCTOR

ECG / TMT

SONOGRAPHY

ETC. ( AS ADVISED BY YOUR DOCTOR )

WHAT ?LABORATORY EXAMINATIONS :

URINE TESTSTOOL TESTLIPID PROFILEHB, TC & DCBLOOD SUGAR1. FASTING2. PPBS3. RANDOM

BLOOD GROUP ANY OTHER TESTS ADVISED BY DOCTOR

WHAT ?

TEST YOUR BONES – BMD BONE SCAN

Simple, pain-free, non-invasive test. Determines bone density & helps to know risk of

osteoporosis. After 50 go for check up every 2 years

IF BONE MASS IS LOWER : Eat more calcium rich foods Exercise regularly

SELF CHECK UP IMP. PARAMETERS

SELF CHECK UP PARAMETERS

Weight / bmi / skin fold thickness

Body measurements

Mid arm circumference

Mirror diagnos

Posture check

Flexibility tests

Thr & heart‘s stamina

Evaluating back’s wellness

COUNT YOUR IDEAL WEIGHT

IDEAL WEIGHT - MEN

HEIGHT IN INCHES = WEIGHT IN KILOS

HEIGHT IN INCHES = WEIGHT IN KILOS – 10 %

IDEAL WEIGHT - WOMEN

THE BODY MASS INDEX

One of the most widely accepted means of assessing obesity It is calculated as follows.

BMI    Kg =  Body weight in kg       m2    (height in meter)2

Weight (lb)23

22

21

19

18

17

16

15

15

25

24

22

21

20

19

18

17

16

27

26

24

23

21

20

19

18

17

29

27

26

24

23

22

20

19

18

31

29

28

26

24

23

22

21

20

33

31

29

27

26

24

23

22

21

35

33

31

29

27

26

24

23

22

37

35

33

31

29

27

26

24

23

39

37

34

32

30

29

27

26

24

41

38

36

34

32

30

29

27

26

43

40

38

36

34

32

30

28

27

45

42

40

37

35

33

31

30

28

47

44

41

39

37

35

33

31

29

49

46

43

40

38

36

34

32

30

51

48

45

42

40

37

35

33

32

53

49

46

44

41

39

37

35

33

55

51

48

45

43

40

38

36

34

57

53

50

47

44

42

39

37

35

59

55

52

49

46

43

41

39

37

63

59

55

52

48

46

43

41

40

66

62

58

55

52

49

46

44

41

70

66

62

58

55

52

49

46

44

74

70

65

61

58

55

52

49

46

78

73

69

65

61

57

54

51

49

120

130

140

150

160

170

180

190

200

210

220

320

340

360

240

250

260

230

270

280

290

380

300

400

64

Heig

ht

(in

)

62

60

70

68

66

72

74

76

BODY MASS INDEX CHART

CLASSIFICATION BMI (kg/m2) RISK

Underweight <18.5 Low (but risk of other clinical problems increased)

Normal 18.5-24.9 Normal

Overweight 25.0-29.9 Increased

Obese I 30.0-34.9 High

II 35.0-39.9 Very High

III >40 Extremely high

BMI & EFFECTS ON HEALTH

Waist-to-Hip Ratio =Circumference of Hips

Circumference of Waist

WAIST TO HIP RATIO

CORRELATES WITH HIGH BP, HIGH CHOLESTEROL, INSULIN RESISTANCE & DIABETES

Record Your Waist Measurement Stand, Exhale Normally

Measure Your Waist At The Belly Button

Measure Your Hips At The Widest Point

Divide The Two Measurements

MEASURING WAIST TO HIP RATIO

WAIST TO HIP RATIO

Risk Level Men Women

Low Less than .85 Less than .75

Moderate .85 to .95 .75 to .80

High More than .95 More than .80

Measure Between Shoulder & Elbow

It Represents Muscle Mass

Check Every 6 Months

Decreased Size Means Loss Of Muscles

Do Regular Strength Training

MID ARM CIRCUMFERENCE

KNOW YOURSELF – BY LOOKING IN THE MIRROR

CHECK FROM HEAD TO TOES :

HAIR, EYES, TEETH, NECK, POSTURE, ABDOMEN, KNEES ETC.

LOOK IN THE MIRROR TO KNOW LEVEL OF HEALTH & WELLNESS

STAND WITH MINIMUM CLOTHES & LOOK AT YOUR

IMAGE WITH LOVE

DECIDE ON ACTION PLAN FOR DAILY CARE &

START TAKING DAILY ACTIONS

Try To Push Yourself Up, Keeping A Straight Line From Your Knees Or Feet Record How Many You Can Do Without Resting

ASSESS UPPER BODY STRENGTH

FEMALE FITNESS LEVEL

AGE POOR FAIR GOOD

29 OR YOUNGER 0-5 6-16 30-40

30 TO 39 0-3 4-11 25-40

40 TO 49 0-2 3-7 20-35

MALE FITNESS LEVEL

AGE POOR FAIR GOOD

29 OR YOUNGER

0-19 20-34 45-55

30 TO 39 0-14 15-24 35-45

40 TO 49 0-11 12-19 30-40

TESTING YOUR FLEXIBILITY

TWO QUICK TESTS

WARM UP WITH A SHORT WALK

Stand With Shoulder Width Apart

Bend At Waist, Reach to The Floor Without Bending Your Knee

How Far You Can Reach

EASILY TOUCHING FLOOR MEANS GOOD FLEXIBILITY

CAN’T REACH NEED TO WORK

REACH WITH RIGHT ARM DOWN YOUR BACK

BRING LEFT HAND UP TO TOUCH RIGHT HAND

Can clasp hands together easily means good flexibility

Can bring your fingers close moderately flexible

If hands don’t come close means stiffness

TESTING YOUR FLEXIBILITY

EXERCISING AT THR IS BENEFICIAL TO HEART

CALCULATE YOUR THR

220 – AGE = X

60–75% OF X IS YOUR THR

START WORKING OUT AT 65% THR

& INCREASE TO 75% THR

TARGET HEART RATE