Management – the word itself signifies its  importance – whether it’s  for commercial, social, educational  or any cultural events/assignments. Executing or functioning any assignment/event systematically with proven methods in order to achieve the desired goal/ results, with available resources, refers to ‘Management’.  In other words, there ought to be management  for any successful event.  Likewise, you need to have management for your good health and physical fitness as well. Why ? Because, you have to have sound health and body fitness if you want to lead a healthy longer life.  I did mention  about health in my very first article.  At the cost of repetition, I will endorse once again.

 

‘Quote : Now  let me ask what is Health  after all ? Frankly speaking, any one will be embarrassed instantly  to answer, probably , though we all talk  about Health- Health and Health, the very basic factor is not clarified.  Though the readers might be fully conversant with this, but for the sake of  refreshing,  I  would like to state that  let us understand what is Health.

 

“Health is nothing but a state of well-being – physical, mental and social : it is not     a mere absence   of disease or complaints. In other words, Health or Well-being  depends upon nourishment, activities-( both physical and mental) and rest.   If any one of these is excessive or meager, there is an imbalance which leads to   ill- health “.   Unquote “

Hopefully, one can understand now, as to why health management is required for. In my previous article I focused on two key factors to be followed for maintaining physical fitness and good health.  Here, I would like to emphasize  on ‘health management‘ and its governing factors.  There may be numerous factors, but  two important key factors of Health management  are  (1)  Diet Management  (2) Weight management. If these two fundamental factors are understood properly and taken care of, you are rest assured for a longer healthy life.  Now let us analyze these two factors.

 

1. Diet management : 

Diet management consists  a) selection of balanced diet  (b) eating habits : 

a)   Selection of diet is a very vital  factor in order to keep good health and physical fitness, inasmuch as the food that you select to take in, matters to your metabolism which transforms the desired energy into your body. Again how much energy you need will  depend upon  your  daily activities/routine.  Any excessive or meager quantity will lead to imbalance and ultimately attribute to illness.

 

Therefore, a balanced diet is very much essential. When we say ‘balanced diet’ this diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.

You must always select your food which consists desired nutrition and calorific value, less fatty and cholesterol contents,  This is not a big deal to organize. First of all you must understand  what it is.  For example, what is  calorific value – the energy stored in food is measured in terms of calories. So you must decide the food in such a way that it contains the desired calorific value.  Ready made charts indicating how many calories one can consumer, are  available in the market/medical stores.

Similarly, the fat content – every one is aware that too much or high fat content food is undesirable for good health. So while selecting your food keep close watch on the fat content – normally on every food pack, it is clearly indicated. Better to avoid such fatty foods. Cholesterol – while it is needed for your body to function well, you have to avoid excessive consumption of it.

As I mentioned above, while selecting your diet you must keep in mind balancing all these ingredients depending on the activities you perform. It should not affect  your metabolism adversely.  If your activities are less and your food intake is more without balancing calorific value, fat  and cholesterol contents, your body will store the excess unconsumed energy which will subsequently lead to obesity causing various problems including heart diseases. Reversely, with more activities and less intake  will lead to underweight and gradually make you sick.  Therefore, the necessity for selection of a balanced diet.

b) Eating habits – Selection of diet only does not suffice. You need to have good eating habits in order to maintain your health and physical fitness. I had mentioned earlier also about these eating habits. The  following  habits  lead to unhealthy practice of  eating :

 

i)   Eating  while working - 

ii)  Eating while talking over phone

iii) Watching TV/Videos while eating.

iv) Boozing while eating.

If these principles (a) and (b) as mentioned above, are followed strictly, then half the battle for maintaining good health is won.

2. Weight management.

Now, what is weight management. It’s nothing but keeping your body weight at a healthy level. If you cannot manage your body weight then it may put you into various problems such as obesity or the reverse – underweight – in both ways it will affect your health and in the long run, lead  to serious illnesses such diabetes and heart stroke etc.

 This necessitates to pin point the elements that are to be ‘managed ‘ in order to keep your body weight at healthy level.  Here again, there are two elements (a) BMI – Body Mass Index and (b) Physical body weight.  If these two elements are managed cautiously, then physical fitness will always be sound. Let us analyze these two elements too.

a ) BMI –( Body Mass Index ) is  an assessment or you may call it measurement of your body composition. Why is it required ? At the outset,  it will help in identifying certain risk factors such as obesity or High Blood Pressure etc. which are related to your physical body weight. It works like an FIR in diagnosis.

 

As I mentioned above, both Obesity and underweight are harmful, BMI helps in estimating whether you are at a healthy weight. It tells you how much weight you should possess.  For measurement of BMI, it takes into consideration both your weight and height.  If you want to assess your BMI, you should :

i)         Multiply your weight in pounds by 703.

ii)       Divide that answer by your height in inches.

iii)      Divide that answer by your height in inches again.

As per the information available, the healthy BMI level is 18.5 to 24.9.  Below this will be treated as under weight and above this level will be over weight and further high will be treated as obesity. Therefore, now is the time for all wise men to give importance to this fundamental element of  physical fitness – the BMI, -  to safeguard their good health. Whenever you are subjected to Obesity or Underweight, the basic factor one must know is about the BMI. Whether you are in the desired healthy category or not. 

b) Body Weight is  what one must seriously consider for keeping physical fitness at healthy  level. Here again how much weight one must have, is all calculated by medical experts and the details are available at all medical points. However, you can calculate your body weight  as is mentioned :

 

 i)  For Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch. ii) For a small body frame, 10% should be subtracted. For a large frame, 10% should be added. iii) Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.

 

To sum up, if the above two basic fundamentals of health management are understood carefully and implemented meticulously, sound health and physical fitness are bound to exist as long as you desire. But for this, as I mentioned in my previous article, you must have strong will to keep your habits under control. 

All that is needed is You must have a mental commitment to adhere to the basic fundas  to possess good health and sound physical fitness to long last.

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