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WHO Child Growth Standards - Length/Height-for-age, Weight-for-age, Weight-for-length, Weight-for-height and Body Mass Index-for age $45 A comprehensive review of the uses and interpretation of anthropometric references undertaken by WHO in the early 1990s concluded that new growth curves were needed to replace the existing international reference. To develop new standards, a multi-country study was carried out to collect primary growth data and related information from 8440 healthy breastfed infants and young children from diverse ethnic backgrounds and cultural settings (Brazil, Ghana, India, Norway, Oman and the USA). The first set of growth standards (length/height-for-age, weight-for-age, weight-for-length, weight-for-height and body mass index-for-age) are presented in this report. The curves represent the best description of physiological growth for children under five years of age. The standards depict normal early childhood growth under optimal environmental conditions and can be used to assess children everywhere, regardless of ethnicity, socioeconomic status and type of feeding. This report will be useful to paediatricians and other healthcare providers, nutritionists, policy makers, researchers, national institutes of health, schools of medicine, and professional associations.

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The Meschino Optimal Living DVD $27.98 Look Younger, Feel Younger - Eight Easy Steps As Seen on Public TV Includes Complete 2-Hour Lecture A recognized expert in the use of nutritional supplements in the prevention and management of degenerative diseases and anti-aging, Dr. James Meschino, DC, MS, ND, explains the practical, achievable lifestyle and supplementation strategies that science has shown can extend your years of functional living and help optimize your quality of life. Dr. Meschino's program spells out the exact lifestyle prescription to a healthy, fit, age-resistant body. Whether you want to shed excess weight, improve your fitness level and muscle tone, look younger and/or maximize your defense against age-related illnesses, Dr. Meschino's scientifically-based program will provide you with eight easy steps to achieve your wellness objectives. (2 DVD) approx. 172 mins.

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Five Key Areas of Fitness Crucial to Successful and Healthy Aging

Successful, healthy aging has three important components –
1. Low probability of disease or disability;
2. High cognitive and physical function capacity;
3. Active engagement with life.

Healthy aging requires extending ourselves in 5 key areas of fitness.

• Cardiovascular Heart Fitness
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition.

There are additional areas not traditionally considered part of physical fitness like balance training and mental training but that will be for a later topic.

Keep in mind these are general guidelines but they will give you a bases of understanding. Remember, implementation will be key. As you've read before in my blogs you can get all the facts you need in books, magazines and the internet, but establishing a way to implement good health habits is an absolute must for healthy aging. For now, review the basics below and we'll build from there.

Cardiovascular Fitness

• A minimum workout or exercise period of 20 -30 minutes, four days a week.
• The heart rate should reach a minimum of 70% its safe peak. A commonly used formula for determining the safe heart rate peak is 220 minus age multiplied by 0.70 = HR minimum. To illustrate, for a 71 year old minimum the safe heart rate peak is 104 beats per minute (220 -71 = 149 X 0.70 or 104) while exercising the heart. People on beta blockers will not use this formula and instead will learn perceived exertion techniques.
• • Exercise must use leg muscles and be continuous motion to be considered cardiovascular in nature. Ex. walking, biking, stair climbing, jogging, elliptical trainer, cross country skiing.

Muscular Strength

• How much your upper body can lift for one repetition.
• How much your lower body can lift for one repetition.   .For now, if you have not been training, do not try this one repetition maximum as injury is likely. That can come later after you have been training however there are rules that apply to this one depending on our ages.

Muscular Endurance

• How many repetitions your upper body can lift in one minute.
• How many repetitions your lower body can lift in one minute.

Flexibility

• The range of motion one has in such areas as the hamstrings (back of legs), upper and lower back areas, shoulders, hips, neck, and quadriceps ( front of thigh.)

Body Composition

• Being at a weight that is comfortable for the individual given his or her lifestyle needs. It would include being at a weight that does not contribute to elevated blood sugars, lack of energy, cardiovascular risks, osteoarthritis, and other increased body fat health issues.
• Also includes having a Body Mass Index (BMI) that is considered within normal range. A BMI of 18.5 to 25 indicates optimal weight; a BMI lower than 18.5 suggests the person is underweight while a number above 25 would indicate an overweight condition.

Note: The Body Mass Index (BMI) is a widely used measurement for calculating the body composition of relatively sedentary individuals with an average body composition. There are a number of BMI calculators on the internet. The formula for determining BME is to take one's weight in pounds multiplied by 703 and then divide that product by one's height in inches squared. To illustrate: 5 foot 10 inch man (70 inches tall) weighing 170 pounds would have a BMI of (170 X 703) / (70 X 70) or 119,510/4,900 = 24.39

In upcoming posts we'll get started on making sense of each category as it applies to our ages, current health conditions, and most importantly healthy aging. In the meantime, if you have any questions related to your own health fitness plan, just shoot me an e-mail and I will be happy to conjure up the best answer I have. I'll look forward to it!

 

About the Author

Kim Miller, Bodysmart© Inc's principal is an active newspaper and magazine columnist As a full-time, freelance personal trainer and wellness coach, she has influenced the health, well being, and livelihoods of hundreds of clients from diverse walks of life and ages ranging from preteens to octogenarians.  Kim's has a Bachelor of Science degree in Health and Physical Education, is a personal trainer certified by the American Council on Exercise (ACE). and is certified as a wellness coach with Wellcoaches who have earned the coveted endorsement of the American College of Sportsmedicine.

 

Optimal Weight For Height And Age Questions

I want to play football next year.?

I want to play football for my middle school next year. Right now i'm in 7th grade but i plan to play in 8th.

Here's my Stats

AGE: 13
WEIGHT: 124
HEIGHT: 5'3

I want to play WR or TE because everyone says i have amazing hands.

Want i want to know is it actually hard? Well ofcoarse its hard but is it really hard?

And want practices do i need to do to reach my full optimal level?

Also How do i get in better physical shape. What excercises do i do and foods should i eat?

Thanks. Will give 10 pts to best answer.

Everybody has amazing hands. No offence.

All i can say is that You need to build stamina. Lots of it. You'll be very tired easily if you dont. trust me.

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