Waist to height ratio is a better predictor of heart disease and diabetes risk than BMI, according to new research presented at a scientific meeting recently. Study leader Dr Margaret Ashwell, an independent consultant and former science director of the British Nutrition Foundation, presented the findings at the 19th Congress on Obesity in Lyon, France, on Saturday 12 May. “Keeping your waist circumference to less than half your height can help increase life
expectancy for every person in the world,” said Ashwell, as reported in the Telegraph. Thus a man who is 6ft or 72 inches tall (183 cm), should keep his waist under 36 inches (91 cm), and a woman who is 5ft 4 in or 64 inches tall (163 cm), should keep her waist measurement under 32 inches (81 cm). Ashwell said the measure should be considered as a screening tool. The idea of using Waist to Height Ratio (WHtR) to predict cardiometabolic risk is not new, but is
coming to prominence as more studies reveal its value. At the meeting, Ashwell presented the findings of a study that analyzed the health of 300,000 people and found WHtR was better able to predict high blood pressure, diabetes,
heart attacks and strokes than BMI. BMI (short for Body Mass Index) is a widely used measure of obesity. It is a ratio of a person’s weight in kilos to the square of their height in metres. However, it does not take into account the distribution of fat around the body. Abdominal fat affects organs
like the heart, liver and kidneys more adversely than fat around the hips and bottom, in terms of cardiometabolic risk. Last year, Ashwell co-authored a paper on the increasing importance of using Waist-to-Height Ratio (WHtR) to assess cardiometabolic risk, and pleaded for scientists to use a consistent terminology to express the ratio so it can easily be searched for in the literature. An advantage of WHtR is the simplicity of the health message “keep your waist
circumference to less than half your height”. This is a much easier thought to hold in mind than BMI, where not only do you have to work out the ratio of your weight in kilos to the square of your height in metres, but also remember what the healthy range is. To measure the waist circumference accurately, you should measure it mid-way between the lower rib and the iliac crest (the top of the pelvic bone at the hip), this is the method recommended by the World Health Organization, says Ashwell. Written by Catharine Paddock PhD Many people consider their waist size to be the leading fitness indicator. If they see a bulging belly, they know they need to start working on their fitness. On the other hand, a retracting waistline is a cause for celebration for overweight folks. “What is the average waist size for women?” or “What is the average waist size for men?” is usually the most common question amongst people who are beginning to take control of their diet and physical fitness. However, contrary to popular opinion, the average waist size might not be the ideal waist size for them. But why is that, you ask? Every individual is different and has a unique body composition and structure. Furthermore, the average waist size of a person varies with their gender, age, and height. To put it briefly, you should not expect a six-foot-two, 55-year-old man to have the same waist size as a five-foot-five, 25-year-old female, or even a five-foot-five, 25-year-old male, for that matter. However, you shouldn’t use this as an excuse to overlook your bulging waistline. As per a study in the Journal of the American Heart Association, waist size predicts heart attacks better than BMI, especially in women. Additionally, visceral fat gathers deep around your abdominal area and surrounds the internal organs, which might result in health problems. What is the average waist size for women?According to a survey conducted by the National Center for Health Statistics on 5,065 female participants, the average waist size for women of all ages is 38.7 inches or 98.4 cm. [1]  As per the report, the average waist size of women changes by age, and younger women usually have smaller waists than older women. Females aged 20-29 have a 36.3-inch waist on average, and women aged 30-39 usually have a 38.3-inch waistline. That’s a two-inch gain in a 10-year span. Furthermore, 39.2 inches is the average waist size for women in the 40-49 age bracket — almost an inch more than their counterparts in the 30-39 age group. Notably, there isn’t much change in a women’s waist circumference as she enters her fifties. In the 50-59 age bracket, an average female’s waist size is 39.3 inches. The average female waist size peaks at 40 inches in the 60 to 79 age range. However, it recedes by 1.3 inches to 38.7 inches as a woman enters her 80s. [2]
What is the average waist size for a teenage girl?In the U.S., the average waist size of a 13-year-old girl is 30.9 inches, which increases to 31.7 inches in their 14th and 15th year. However, this number budges to 32.4 inches for a 16-year-old. A 17-year-old girl has an average waist size of 33.1 inches, but this number touches 33.5 inches as she enters adulthood at 18. At 19, the average female waist size is around 34.6 inches. Notably, the overall average waist size for women in the US has increased from 37.4 inches in the 2010s to 38.7 inches in the 2020s. Here is the average waist size for adolescent girls as per their age:
What is the average waist size for men?As per a US Anthropometric Reference Data survey conducted on 4,881 participants between 2015 and 2018, the average waist size for men aged 20 and above is 40.5 inches or 102.9 cms. The average male waist circumference for a man aged 20-29 is 37.1 inches, and the number jumps to 40.4 inches for a man aged 30-39 and 41 inches for a man in the 40-49 age range. The survey said that an average man between 50 and 59 years of age has a 41.4-inch waist. The average male waist circumference heads north to 42.2 inches for men in their 60s before peaking at 43.3 inches for men in their 70s. The average waist size for an average man drops a little more than a couple of inches to 41.1 when a male enters his 80s.
What is the average waist size for a teenage boy?31.6 inches is the average waist size for a 13 to a 14-year-old teenage boy, and this number fluctuates routinely as the boy approaches adulthood. For a 15-year-old teenage boy, 33.5 inches is the average waistline size. The number falls to 32.2 inches for a 16-year-old boy before hitting a new high at 33.7 inches for a 17-year-old. However, the waist size of an average teenage boy drops slightly to 33.4 inches as he hits 18 before peaking at 35.2 inches after he turns 19. Here is the average waist size for adolescent boys as per their age:
What is the ideal waist circumference by height?As per research, your waist circumference should not be more than half of your height, meaning your waist-to-height ratio should not be more than 0.5. [3] Note: This ratio is an upper limit and not the ideal waist-to-height ratio. Per a WHO report, irrespective of a man’s height, his waist size should not be more than 37 inches. The same report recommends 31.5 inches as the safe waist circumference upper limit for women. However, the American Heart Association puts the figure at 40 inches for men and 35 inches for women.
How To Measure Your Waist Accurately?Contrary to what most people think, your pant size is not your waist size. You could have a 40-inch waist even though you wear a size 36 pants. Here is how to measure your waist correctly:
Notes
Risks of Having a Large Waist CircumferenceAccording to some studies, the risks associated with a waist circumference larger than 35 inches in women or 40 inches in men include: [4]
Other Health MeasurementsWhile your waist size can help you assess your physical fitness level, it shouldn’t be viewed in isolation. Below are other health indicators you should keep in check: 1. BMIBody Mass Index (BMI) is a rough measure of your body fat, which can be measured by dividing your weight by the square of your height. Sounds confusing? Use our convenient and free calculator to know your BMI. Our calculator will also tell you if you’re in the underweight, normal weight, overweight, obese, or extremely obese category as per the BMI standards. Here are the various BMI categories:
2. Weight-to-Hip RatioIt describes how much weight you carry on your hips, thighs, and buttocks and is ascertained by dividing your waist measurement by your hip measurement. A 2011 study found that waist circumference and waist-to-hip ratio have a more direct link to health conditions than BMI. [5] FAQsWhat are the health risks of larger than average waist size for women and men?A 2015 study published in the Journal of Clinical Investigation found a connection between abdominal fat and increased risk of type 2 diabetes and heart disease in women and men with larger than average waist sizes. What is considered a small waist in women and men?A 31-inch waist and below is considered slim for a woman, and a 36-inch waist and below is considered small for a man. What is the average UK waist size?The average UK waist size is 35 inches for women and 38 inches for men, which is slightly lower than the average waistline in the US. How to reduce your waist size?You could reduce your waist size by following the steps laid down below:
Next Read: What Does a 40-inch Waist Look Like? Wrapping UpWhile your waist size alone is not enough to access your overall fitness levels, it can act as a cue for knowing when it’s time to make a greater investment in your physique. According to the National Heart, Lung, and Blood Institute, a man with a waistline of more than 40 inches or a woman with 35 inches might be at an increased risk of hypertension (high blood pressure), heart disease, and type 2 diabetes. So, make sure your waist circumference is always under the limit while following a healthy lifestyle. References
What are ideal measurements for a 5 3 woman?How to calculate the ideal figure proportions. If you're a short woman of 5 feet to 5 feet three inches, the following are your standard proportions: Bust, 32 inches to 33 inches; waist, 22 inches to 23 inches; hips, 32 inches to 33 inches.
What size waist should a 5 4 woman have?Thus a man who is 6ft or 72 inches tall (183 cm), should keep his waist under 36 inches (91 cm), and a woman who is 5ft 4 in or 64 inches tall (163 cm), should keep her waist measurement under 32 inches (81 cm).
What is an ideal waist size for a woman?What should your waist measurement be? For men, a waist circumference below 94cm (37in) is 'low risk', 94–102cm (37-40in) is 'high risk' and more than 102cm (40in) is 'very high'. For women, below 80cm (31.5in) is low risk, 80–88cm (31.5-34.6in) is high risk and more than 88cm (34.6in) is very high.
Is a 32 inch waist healthy for a woman?A woman's health is at risk if her waist circumference is 32 inches or more. A measurement of 35 or more puts you at high risk for a heart attack or stroke. People with a high level of abdominal fat have a much higher chance of developing cardiovascular disease and type 2 diabetes.
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Ideal waist size for 5 3 woman
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