How to easily measure body composition and flexibility

Most people calculate how fit they are just by doing cardio, endurance, and muscle strength training alone. In fact, this is not the case. Body fitness also includes body composition and flexibility, you know! What is body composition and flexibility? How do you calculate it? Find out the answer in this article.

What is body composition and flexibility?

According to doctors and physical therapists, flexibility (flexibility) is an important part of maintaining body fitness so that it continues to function optimally. A flexible body helps you to have your maximum level of fitness, prevent injury, and even acts as a protective shield from various conditions, such as joint pain and other serious ailments.

While body composition is the total number of body parts. This part of the body consists of adipose (fat tissue) and a mass of fat-free tissue. Body composition takes into account where your body weight is coming from.

Having excess fat - whether you are overweight or at a healthy weight but have a high percentage of body fat - is both a major health risk. Now, by maintaining body composition, you can reduce your risk of developing obesity-related diseases in the future.

How do you measure flexibility and body composition?

Flexibility: the test sit-and-reach

Test sit-and-reach is a simple way to measure the flexibility of your legs, hips, and lower back. To do this test, here are the steps.

Outline the feet on the floor using masking tape or white duct tape.
Then, sit with your legs straight and make sure your feet are squarely on the line with the tape.
Slowly, bend over with your arms straight forward.
Then place the fingertips of both hands on the border of the tape line or as far as you can for at least one second.
Pay attention to the distance you managed to cover.
Repeat the test two more times and record the best distance you managed to achieve from the three tests you have run.
Then, compare the distance you've reached with the table below.

The table below shows the distance that can be reached if your flexibility is good. If your successful distance from the test is below that number, it means that you will need to do more exercise to improve your flexibility.

Source: Mayo Clinic

Body composition: measurement of waist circumference and body mass index

A simple way to measure your body composition is healthy or not is to measure your waist circumference and Body Mass Index (BMI).

How to measure waist circumference

Measuring waist circumference can be used as an idea of the visceral fat level, which is around your stomach. Follow these steps to measure your waist circumference.

Find your lower ribs and upper lumbar bone.
Then determine the middle between the two bones
After that, wrap the measuring tape on your body in accordance with the part that has been previously determined.
Pay attention to the numbers printed on the measuring tape.

The American Heart Association, National Heart, and Lung and Blood Institute establish a healthy waist circumference in women that is no larger than 88 cm, while in men it is not bigger than 102 cm.

If your waist circumference exceeds this number, it can be said that you have a distended stomach or are centrally obese. In people who have normal weight, but a large waist circumference, they have a higher risk of developing various diseases than people who have a normal waist circumference. Especially the risk of heart disease and diabetes.

How to measure body mass index

Body Mass Index (BMI), also known as Body Mass Index (BMI), is a standard used to determine healthy and unhealthy weight groups. To calculate what your body mass index is, and whether you are classified as ideal, under or overweight, Hello Sehat provides a BMI Calculator. You can check your body mass index there.

Measurements of waist circumference and BMI do not fully represent a comprehensive diagnosis of a person's health and disease risk. That is why, consult your doctor further about your risks and concerns regarding health conditions related to your weight.