HEALTH ALERT CHECKLIST

HEALTH ALERT CHECKLIST

1. Colour of nails

·         Nails should ideally look pink in colour for indicating good health.

·         They should also be firm to the touch and have a smooth surface.

·         If you have white spots or a few ripples, it may indicate need for diabetes check.

·         If they are yellow, this can indicate a respiratory disease.

2. Colour of urine

·         Colourless urine indicates good hydration of your body.

·         Deep yellow colour indicates insufficient water and fluids intake.

·         Odour or blood in urine is dangerous and needs medical attention.

3. Bowel movements

·         Bowel movements must take place everyday, at the same time.

·         If they are periodical or are too hard or soft, it is abnormal.

·         Then, your fibre intake needs to be monitored.

4. Sound sleep

·         Lack of sleep causes mental fatigue during the day, risking a stroke or a heart disease.

·         If waking up every morning without an alarm is a battle, then start sleeping early.

·         A good night’s sleep ensures internal rhythm of the body functions effectively.

5. Proper BMI levels

·         A healthy body should neither be overweight nor underweight.

·         Assess your BMI and also have a body-fat test taken.

·         BMI alone can place more muscular individuals in the overweight category.

·         A healthy male under 40 should have 8-19% body fat, and over 40 should have 11-22% body fat .

6. Resting heart rate

·         First, your resting heart rate should be around 70 beats per minute or lower.

·         Next, your heart rate should return to normal, after completing a cardiovascular session, in five minutes or less.

·         If you take longer than 15 minutes for a one-mile run, your cardiovascular fitness level is poor.

7. Aim for 20 push ups

·         One great health standard is performing at least 20 straight full pushups in one row without rest while maintaining proper form.

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