The Ideal Waist Size

Excess fat around the midsection is a recipe for disaster when it comes to your health, so what’s the ideal waist size one should have to be considered in the safe zone?


measuring waist


Read on for a surprising fact about waist size versus weight that few people realize. It may be a lifesaver for many.

The Heavy on Waist Size

Everyone has their own idea of the ideal weight and body proportions. Ask a typical male and he’ll tell you he likes a woman’s body to be proportioned at about 36”x24”x36” for a thin frame and a lovely hour-glass figure.

There’s nothing wrong with that if that’s his preference. Many women may also agree with him. Then there are those who prefer women with a little more meat on their bones, so to speak. Whatever a person’s preference, there is scientific evidence that proves a smaller waistline is a great way to increase your lifespan and lower your risk for developing certain diseases.

According to the American Heart Association, the ideal waist size for men is 40 inches and less than 35 inches for women. Some researchers, however, think that in order to achieve optimal health the AHA is off by a few inches. They pinpoint ideal waist size at something more like 35 inches for men and 30 inches for women.

Researchers have come to this conclusion after further study of middle-aged male and female subjects who died as a result of excess weight in the midriff and around the waist.

Evidence suggests that no matter a person’s proportions and body mass index, if they carried more weight in their waist area than normal their risk for dying increased greatly. They go so far as to say that for every 4 inches you trim off your waist through diet and exercise, you reduce your risk for dying from cancer, heart disease and stroke by an amazing 25 percent.

Researchers believe waist size is directly proportionate to one’s life expectancy, because a bigger waistline is usually an indication that one may also have hidden fat, or visceral fat, that surrounds major organs.

This is where the real danger comes in, because when fat attaches itself to major vital organs like the heart, lungs, kidneys and liver; their functions are hampered as toxins, cancerous cells and inflammation build up. Fat on the surface or closer to the skin level is easier to burn off through vigorous exercise, but fat on your major organs can practically choke the life out of them and make you highly susceptible to disease.

Trim Your Waistline

To burn fat, fitness experts recommend 30-45 minutes of cardio exercise per day and strength training exercises at least twice a week. There is little chance of overworking your core muscles, so you can actually do ab exercises daily.

The bicycle is considered one of the best – if not the best – exercises for strengthening your core muscles and flattening your abs. To do this exercise, lie flat on your back with knees lifted and bent at a right angle and hands behind your head.

Alternate touching your right elbow to your leg knee with right leg extended straight out and your left elbow touching your right knee with left leg extended straight out. Do this for about 10-15 repetitions on each side and repeat as desired.

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