Health is the result of indicators. Protect our joints from injury during exercise. Exercise can also help us get rid of fat. Not exercising for a long time may make our body function decline, and exercise can prevent the three highs. What are the benefits of sharing health as a result of the indicators?
Health is the result of indicator 1 i. Waist circumference:
According to WHO, the waist circumference of men is >: 102 cm, and that of women is >; 88 cm, the risk of hypercholesterolemia and hypertriglyceridemia is several times higher than that of ordinary people. Moreover, it is more prone to cerebral atherosclerosis, which will cause dangerous cerebral hemorrhage and even life-threatening. Of course, the healthy waist circumference values of different races are different. China people, male waist circumference.
Standard waist circumference calculation method:
1, calculation method of male standard measurements
Chest circumference = height X 0.48 (e.g. standard chest circumference of height 175cm = 175cm X 0.48=84cm).
Waist circumference = height X 0.47 (e.g. standard waist circumference of height 175cm = 175cm X 0.47=82.25cm).
Hip circumference = height X 0.5 1 (for example, the standard hip circumference of height 175cm =175cm x 0.51= 89.25cm).
2. Calculation method of female standard size
Chest circumference = height X 0.52 (e.g. standard chest circumference of height 175cm = 175cm X 0.52=9 1cm).
Waist circumference = height X 0.36 (e.g. standard waist circumference of height 175cm = 175cm X 0.36=63cm).
Hip circumference = height X 0.54 (e.g. standard hip circumference of height 175cm = 175cm X 0.54=94cm).
3. The ideal waist-hip ratio is:
0.85-0.90 for males and 0.6-0.70 for females.
Ii. Body mass index Body mass index: 18.5-22.9
Body mass index is determined by a person's height and weight, and it is a way to measure body fat.
Test formula: body mass index (BMI) = weight (kg) spider; Square of height (m)
The body mass index of healthy weight of adults in China is 18.5-22.9. If the body mass index index is lower than 18.5, it will be thin, which will increase menstrual disorders, fertility problems, anemia and bone loss. Body mass index of 22.9-24.9 means overweight, and > 25 means obesity, which affects health. Experts suggest that if the body mass index index >; For obesity, stick to "diet+exercise" and start to lose weight.
The general height-to-weight ratio is 105 (male and female 1 10).
Third, the heart rate: about 75 times per minute.
In a quiet state, the average heart rate of healthy adults is 75 beats per minute, and the normal range is 60- 100 beats per minute. If the adult's quiet heart rate exceeds 100 beats per minute, the heart rate is too fast. If it is less than 60 beats/min, bradycardia will occur.
However, it should be noted that 75 beats is only an average, and the heart rate will change due to factors such as age and gender.
Too fast or too slow heartbeat has a certain impact on health. If the heartbeat is often in an abnormal state, we should pay attention to reducing work stress and mental stress, exercising more, eating a low-salt diet, and quitting smoking and drinking.
Fourth, blood pressure:
Hypertension has always been the biggest killer to people's health. Normal blood pressure is the premise of blood circulation and flow. Normal blood pressure can provide enough blood for all tissues and organs and maintain normal metabolism. Both too low and too high blood pressure will have serious consequences.
140/90mm Hg is the "bottom line" of hypertension. Normal people's blood pressure should be kept below 140/90mm Hg, and once exposed, they are hypertensive patients. Hypotension generally refers to blood pressure below 90/60 mm Hg.
Verb (abbreviation for verb) blood sugar:
Blood sugar must be maintained at a certain level in order to maintain the needs of various organs and tissues in the body. High blood sugar can lead to diabetes, which not only doubles the risk of heart disease, but also increases the risk of kidney disease and blindness.
According to the health standard, the fasting blood glucose value of 70- 100mg/L 8 hours is normal. If it is higher than the normal range or exceeds 120mg/L, you need to pay attention to your diet and avoid sugar intake.
6. Triglycerides:
Speaking of triglycerides, many people may not understand that triglycerides are lipids detected in blood, which are considered as blood lipids and "early warning signals" of hyperlipidemia. No matter where the consequences of high triglycerides occur, it is very harmful to the human body. If it accumulates under the skin, it will make the body fat.
According to the health standard, triglycerides should be controlled below 150mg/L. Therefore, when the data is found to be higher than150mg/L, we can start from aspects such as controlling food intake and types, losing weight and exercising. If it still can't be reduced, we should see a doctor.
Seven, total cholesterol:
Total cholesterol refers to the sum of cholesterol contained in all lipoproteins in blood, which belongs to blood lipids together with triglycerides. The ideal value of total cholesterol should be below 200 mg/L. People with high total cholesterol, due to poor vascular elasticity, have a further decline in metabolic capacity, and their bodies are often accompanied by other problems, such as obesity, diabetes, hyperlipidemia and hypertension.
If your cholesterol index is abnormal, you'd better exercise more and stick to a diet low in cholesterol, saturated fat and trans fat.
Eight, bad cholesterol:
Many people are afraid when they hear cholesterol, but in fact, cholesterol is also good or bad. High-density cholesterol has a protective effect on blood vessels, which is often called "good cholesterol". Low-density cholesterol may increase the risk of coronary heart disease, also known as "bad cholesterol". For healthy people who have no risk of cardiovascular disease, as long as the "bad cholesterol" is lower than 160 mg/L, it is considered as reaching the health standard.
If you want to reduce "bad cholesterol", you can eat more foods rich in dietary fiber, carotenoids, nicotinic acid (vitamin B3) and other nutrients, which can effectively alleviate the increase of "bad cholesterol".
Nine, blood oxygen: SPO2H for short, refers to the oxygen in the blood, and the normal oxygen content of the human body is about 90%.
Blood oxygen refers to the oxygen in the blood. People live on oxygen. After oxygen is inhaled from the lungs, it enters the blood through capillaries and is transported to organs or cells in various parts of the body for use. The higher the oxygen content in blood, the better people's metabolism. Of course, high blood oxygen content is not a good phenomenon. The blood oxygen in the human body has a certain saturation. Too low will lead to insufficient oxygen supply, and too high will lead to cell aging in the body. O2 and CO2 exist in blood in two forms: physically dissolved and chemically combined gases, and hemoglobin exists in the form of complex. If the oxygen concentration is high, hemoglobin will cooperate with oxygen, and if the carbon dioxide concentration is high, hemoglobin will cooperate with carbon dioxide. In vivo arterial blood, the oxygen concentration is high, and in vivo venous blood, the carbon dioxide concentration is high.
Blood viscosity
Male: 3.43 ~ 5.07; Female 3.0 1~4.29 It is an index of hemorheology.
Blood viscosity is one of the physical and chemical characteristics of blood.
The viscosity of liquid comes from the friction between molecules or particles inside the liquid, that is, internal friction. If the viscosity of water is 1, the relative viscosity of whole blood is 4~5, and the relative viscosity of plasma is1.6 ~ 2.4 (at 37℃). When the temperature is constant, the viscosity of whole blood mainly depends on hematocrit, and the viscosity of plasma mainly depends on the content of plasma protein. The viscosity of whole blood is also affected by the shear rate of blood.
Performance of high blood viscosity
Dizziness, unconsciousness and slow thinking in the morning. After breakfast, the mind gradually wakes up.
I feel sleepy after lunch and need to sleep for a while, otherwise I will be listless all afternoon. On the contrary, my mental state is particularly good after dinner.
Squatting down to work, panting. When squatting, the blood flowing back to the heart and brain is reduced, and the organs such as lungs and brains are ischemic, resulting in difficulty breathing.
Paroxysmal blurred vision. The blood thickens, the flow rate slows down, and the blood cannot fully nourish the optic nerve.
Harm of high blood viscosity
If the blood becomes sticky, it will damage the capillaries and even block them. In this way, not only oxygen and nutrition can not be transported, but also the surrounding cells will die. Moreover, vascular hypertrophy is easy to absorb fat, cholesterol, calcium and so on. It will be more and more difficult for blood to pass. If left unchecked, it may cause headaches, forgetfulness, shoulder pain, low back pain, edema, long spots, long wrinkles, irregular menstruation, dysmenorrhea, hair loss, insomnia, body cold and other problems; It may also accelerate arteriosclerosis and even cause major diseases such as cerebral infarction and myocardial infarction.
Causes of blood viscosity
Negative oxygen ion deficiency
Food: Meat, oil and the like contain too much fat and eat too much.
Insufficient exercise: insufficient exercise leads to insufficient burning of fat and sugar in the body, which eventually turns into fat accumulation in the body. Waste cannot be ruled out.
Stress: Being in a state of high pressure for a long time will not only increase blood pressure, but also increase cholesterol and blood sugar, leading to poor blood circulation, and eventually blood will become sticky.
Drinking and smoking: Excessive drinking and smoking will not only produce reactive oxygen species that "rust" the body (directly or indirectly damage cells in living organisms, which is a cause of aging), but also increase cholesterol and neutral fat, resulting in thick blood.
Insufficient water: a lot of sweating leads to insufficient water in the body, and the water in the blood will also become insufficient. When the weather is hot, or when you have a cold and a fever, it is easy to cause dehydration. In these cases, blood tends to become sticky.
How to reduce blood viscosity
Don't eat too much, exercise properly, take a comfortable bath every day and replenish water. Eat more light foods such as bitter gourd, celery, pepper, garlic, cauliflower and eggplant.
Exercise: every week 150 minutes. According to the health standard, everyone should ensure 150 minutes of exercise every week. Exercise is one of the secrets of keeping healthy. If you lack exercise for a long time, your health will be affected. Many people will say, exercise? There is no time! In fact, exercise doesn't have to go to the gym. As long as the muscles of the limbs and trunk contract and produce energy consumption, it can be called exercise. In other words, there is exercise in all aspects of life. For example, doing housework, walking, cycling, climbing stairs and other sports.
Health is the indicator of the result. 2 The evaluation indicators of health education results include:
1, changes in quality of life;
2. Changes of health risks before and after the implementation of the project;
3. Physical health indicators of the subjects;
4. Mental health indicators of the subjects.
The ultimate goal of health education is to improve the quality of life of the target population. Results The evaluation focused on the changes of health status and quality of life of the target population after the implementation of the health education project.
Extended data
The main purposes of health education assessment include:
1, determine the advanced and reasonable health education plan.
2. Determine the implementation plan of health education.
3. Determine the realization and sustainability of the expected goals of health education.
4. Summarize the successes and shortcomings of health education, and put forward further research hypotheses.
Health is the result of indicator 3 blood pressure: < 140/90 mmHg.
The National Basic Hypertension Prevention and Management Guide (20 17 edition) takes systolic blood pressure ≥ 140mmHg and/or diastolic blood pressure ≥90mmHg as the "bottom line" of hypertension.
Fasting blood glucose: < 6.1mmol/L.
The standard defined in "Guidelines for the Prevention and Treatment of Type 2 Diabetes in China (20 17 Edition)": the fasting blood glucose value of normal people is 3.9 mmol/L.
Bad cholesterol: < 4.1.4 mmol/L.
Epidemiological evidence shows that the increase of low density lipoprotein cholesterol (bad cholesterol) is closely related to the increased risk of death from myocardial infarction and vascular diseases. For healthy people without cardiovascular risk, bad cholesterol should be < 4.1.4 mmol/L.
Heart rate: < 100 beats/min
In a quiet state, the average heart rate of healthy adults is 75 beats per minute, and the normal range is 60 ~ 100 beats per minute. Adults with a quiet heart rate exceeding 100 beats/min are tachycardia; Less than 60 beats/min means bradycardia. For healthy people, in the normal range, the slower the heart rate, the stronger and healthier the heart. Long-term exercise can slow down the heart rate and enhance the heart function.
Exercise: > 150 minutes/week
The World Health Organization suggests that in order to keep healthy, adults should take at least 150 minutes of moderate-intensity physical activity every week.
A large-scale survey published by The Lancet, an international authoritative medical journal, shows that people who do physical exercise for 30 minutes a day or at least 1.50 minutes a week are healthier than sedentary people, and the risk of heart disease, stroke and other cardiovascular diseases is lower, even lower in all-cause mortality.