Healthy Waist Size & BMI

Evaluating body mass index, or BMI, is one way to determine whether you are at a healthy weight or not. Though BMI is not always an accurate assessment of health, it's a helpful and reliable tool. Waist measurement is another simple way to judge whether you have an unhealthy amount of visceral fat and whether it may be advisable for you to begin a weight loss plan.

Waist Measurement

The Mayo Clinic recommends taking your waist measurement by wrapping a tape measure securely around your waist at about the level of your belly button. Waist measurements of more than 35 inches for women and more than 40 inches for men indicate an unhealthy presence of abdominal fat, so people striving to improve health should aim for lower numbers. A high waist measurement can raise the risk of heart disease, metabolic syndrome, diabetes, cancer and other diseases. A taller person may naturally have a larger waist measurement, but it should still be proportional to the rest of the body.

BMI

A person's BMI represents the ratio of height to weight and can help determine overall fitness level and health risk for diseases. According to the Centers for Disease Control and Prevention, a healthy BMI for adults is within the range of 18.5 to 24.9. People with BMIs below 18.5 are considered to be underweight, and those with BMIs of more than 25 are considered overweight. A BMI of 30 or more is an indicator of obesity.

Calculating BMI

To calculate your BMI, you need to know your weight in pounds and your height in inches. First, square your height. Next, divide your weight by the squared height. Finally, multiply the result by 703. The equation is Weight (pounds) / [Height (inches) squared] x 703 = BMI. As an example, a 160-pound person who is 5'9" tall has a BMI of approximately 23.6, which is within the healthy range.

Losing Weight

People with BMIs or waist measurements indicating an unhealthy weight or obesity may want to begin a comprehensive fitness plan that will help them achieve healthier measurements. In conjunction with losing weight, the Cleveland Clinic recommends following an exercise routine that includes elements of cardiovascular activity, strength training and stretching or flexibility exercises. Aim for consistency by adhering to the American College of Sports Medicine's minimum guidelines of 150 minutes of moderate aerobic activity each week.

Considerations

Though BMI and waist measurements are generally accurate indicators of how healthy someone is based on weight and size, they are not foolproof measurements and may vary especially among athletes, very tall people or people of different ages. BMI is not an indicator of body fat or muscle percentage and does not measure someone's fitness level. For overall fitness, attempt to obtain a healthy BMI with a varied diet and regular exercise.