Your Personal Wellness Profile:
The Relaxation Response
My Goal:
You’ll leave feeling better than when you came
Know Your Numbers
(page 13 of your Personal Wellness Profile)
• Body Mass Index (BMI):
• Calculation based on height and weight: wt.(kg) ÷ ht.(m2)
• Doesn’t account for gender, muscle mass, or frame size
• As BMI , health risks
• Waist Circumference (WC):
• Goal for Men: ≤40 inches, (ideal <37 inches)
• Goal for Women: ≤35 inches, (ideal <33 inches)
Body Measurements & Health Risk
Weight Category
BMI
Underweight
Healthy Weight
Overweight
Obesity (class I)
Obesity (class II)
Obesity (class III)
<18.5
18.5 – 24.9
25.0 – 29.9
30.0 – 34.9
35.0 – 39.9
≥40.0
Source: Archives of Internal Medicine. 1998; 158: 1855-67.
Percent Body Fat: Women
Age
% BF Category 20 - 29 y. 30 – 39 y. 40 - 49 y. 50 – 59 y. 60 – 69 y. 70 – 79 y.
Very Lean
9.8 - 16.5 11.0 - 17.4 12.6 - 19.8 14.6 - 22.5 13.9 - 23.2 14.6 - 24.0
Good
16.6 - 19.4 17.5 - 20.8 19.9 - 23.8 22.6 - 27.0 23.3 - 27.9 24.1 - 28.6
Average
19.5 - 22.7 20.9 - 24.6 23.9 - 27.6 27.1 - 30.4 28.0 - 31.3 28.7 - 31.8
High
22.8 - 27.1 24.7 - 29.1 27.7 - 31.9 30.5 - 34.5 31.4 - 35.4 31.9 - 36.0
Obese
>27.1
>29.1
>31.9
>34.5
>35.4
Note: minimal recommend percent body fat is defined as 10-12% for women.
Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.
>36
Percent Body Fat: Men
Age
% BF Category 20 – 29 y. 30 – 39 y. 40 – 49 y. 50 – 59 y. 60 – 69 y. 70 – 79 y.
Very Lean
4.2 - 10.5 7.0 - 14.5 9.2 - 17.4 10.9 - 19.1 11.5 - 19.7 13.6 - 20.4
Good
10.6 - 14.8 14.6 - 18.2 17.5 - 20.6 19.2 - 22.1 19.8 - 22.6 20.5 - 23.1
Average
14.9 - 18.6 18.3 - 21.3 20.7 – 23.4 22.2 - 24.6 22.7 - 25.2 23.2 - 24.8
High
18.7 - 23.1 21.4 - 24.9 23.5 - 26.6 24.7 - 27.8 25.3 - 28.4 24.9 - 27.6
Obese
>23.1
>24.9
>26.6
>27.8
>28.4
Note: minimal recommend percent body fat is defined as 5% for men.
Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.
>27.6
Blood Pressure & Hypertension (HTN)
BP Category
Normal
Pre-hypertensive
Stage 1 HTN
Stage 2 HTN
Systolic BP Diastolic BP
(mmHg)
< 120
120-139
140-159
≥ 160
(mmHg)
and < 80
or 80-89
or 90-99
or ≥ 100
Cholesterol: Total,
“Good” HDL and “Bad” LDL
Category
Total Cholesterol
Desirable
<200 mg/dL
Borderline high 200-239 mg/dL
High
≥240 mg/dL
Category
HDL Cholesterol
Low (at risk)
< 40 mg/dL
High (protective) ≥ 60 mg/dL
Category
LDL Cholesterol
< 100 mg/dL
(< 70 mg/dL for people
Optimal
with heart disease)
Near optimal
100-129 mg/dL
Borderline high 130-159 mg/dL
High
160-189 mg/dL
Very high
190 mg/dL
HDL = high-density lipoprotein LDL = low-density lipoprotein
Source: National Cholesterol Education Guidelines III, ATP III
Triglycerides
Triglyceride Category Triglyceride Level
Normal
Borderline high
High
Very high
Source: National Cholesterol Education Guidelines III, ATP III
< 150 mg/dL
150-199 mg/dL
200-499 mg/dL
≥ 500 mg/dL
Blood Sugar (Fasting Glucose) &
Hemoglobin A1C (HbA1C)
Category
Normal
Pre-Diabetes
Diabetes
Measurement
Fasting Glucose
HbA1C
<100 mg/dL
100 - 125 mg/dL
≥126 mg/dL
< 5.7%
5.7% - 6.4%
≥6.5%
Note: Impaired fasting glucose should be confirmed by testing
on at least two separate occasions.
Source: American Diabetes Association. www.diabetes.org
For more Information:
• American Heart Association: www.heart.org
• American Diabetes Association: www.diabetes.org
Appendix A:
BP Guidelines Update, Special Populations
Hypertensive Individuals Age ≥60
< 150
and < 90
Treatment goal
Individuals Age <60 on who have Hypertension,
Diabetes, and/or Chronic Kidney Disease
< 140
and < 90
Treatment goal
Source: Journal of the American Medical Association. 2014;311(5):507-520.
The Relaxation Response
Definition of “stress” according to your PWP
“Feelings of tension, irritability, and anxiety often resulting in
difficulty sleeping”
Eustress
Distress
Personal Wellness Profile (PWP)
Stress Indicators
Home
Fight or Flight
A mechanism in the body that enables
humans and animals to mobilize a lot of
energy rapidly in order to cope with
threats to survival.
Simple:
Just eliminate all of the stress in your life, right?
Find balance
Turn on your Relaxation Response
• Your Relaxation Response
• Essential resiliency tool
• Counteracts the fight-or-flight response &
related harmful effects of stress
What do you need to elicit the RR?
1. Quiet environment
2. Focus & Visualization
• Word or sound repetition
3. A passive attitude.
• Empty all of the thoughts and distractions from your mind
4. Comfortable position
Methods
• Prayer
• Meditation
• Breathwork
Breathwork
Let’s give it a try…
1. Quiet environment: here
2. Focus: 4-7-8
3. A passive attitude: clear your mind, focus on your breath
4. Comfortable position: get comfortable
How do you feel?
Recap:
• A certain amount of stress helps us perform optimally
• Important to balance stress with relaxation
• Feeling stressed out, just breathe…
• 4-7-8
Questions?