Posture and Body Fat Management

Posture

• Posture involves maintaining a straight, upright body during activities like sitting, walking, and sleeping.
• Poor posture develops from prolonged sitting, computer work (over 8 hours), or prolonged standing/driving.
• Good posture trains the body for minimal strain, aligning bones and joints, reducing wear and tear, and preventing spine misalignment.
• Once learned, good posture becomes automatic.
• Good posture requires proper sitting/standing posture (straight back, upright shoulders), balanced weight distribution on hips, and correct lifting techniques (firm footing, wide stance, bending at knees/hips, lifting smoothly).
• Supportive footwear helps with prolonged standing or lifting heavy objects. Avoid shoes affecting balance and posture.
• Inflexibility increases the risk of joint and muscle injury. Flexible muscles improve athletic performance as activities become easier and less exhausting.

Body Fat

• Body fat is the proportion of fat in the body.
• A 150-pound person with 10% body fat has 15 pounds of fat. Remaining weight is lean body mass.
• Essential body fat is needed for regulating body temperature, protecting organs, and providing energy.
• Body fat percentages are used for classification:
  • Slim (males: 2-4%, females: 10-12%)
  • Athletic (males: 6-13%, females: 14-20%)
  • Fit (males: 14-17%, females: 21-24%)
  • Average (males: 18-25%, females: 25-31%)
  • Overweight (males: 25%+, females: 32%+)
• Measuring Body Fat:
  • The pinch test estimates body fat by skinfold thickness measurements at various body sites (triceps, biceps, abdomen, thighs).
  • Skinfold calipers measure the thickness in millimeters.
  • Sum of seven skinfold readings is typically calculated.

Body Mass Index (BMI)

• BMI indicates ideal body weight relative to height.
• Calculation:
  • Using kilograms (kg) and meters (m): BMI = weight (kg) / [height (m)]²
  • Using pounds (lb) and inches (in): BMI = weight (lb) / [height (in)]² x 703
• BMI categorizes individuals based on weight: underweight, healthy weight, overweight, obese.
• Factors besides BMI need to be considered for assessing health risks: skinfold measurement, diet and exercise, blood pressure, and family history.
• BMI interpretation differs for adults and children, and is dependent on age, race, and gender (e.g., women tend to have higher body fat than men). Body fat increases with age.
• Initial assessment after BMI evaluation often involves waist circumference measurement to assess abdominal fat.
• High BMI with low abdominal fat is not considered a high risk.
• Individuals with BMI in danger zone (overweight/obese) and other health risks (e.g., high cholesterol, hypertension) should consider weight loss.
• BMI limitations: BMI doesn't differentiate between fat and muscle; changes in BMI over time can be due to either fat or muscle changes. Athletes have higher BMIs due to muscle mass, not necessarily fat.