Healthy Numbers

Our lives are constantly surrounded by numbers such as phone numbers, PINs, credit card numbers, prices of good and services, post codes and date of birth.

We all know that there are 206 bones in the human body but the numbers that matter most are the ones that you should aim for to achieve or maintain a healthy body.



Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats, it pumps out blood into the arteries.  A blood pressure reading below 120/80 mmHg (millimetres of mercury) is considered normal. High blood pressure is often called the silent killer because it usually has no symptoms. Some people may not find out they have it until they have trouble with their heart, brain or kidneys. Therefore it is important to have regular check-ups of your blood pressure. High blood pressure over a period of time can contribute to many illnesses, including heart attack, kidney failure or stroke. Related topics:


0.8 and 0.9

The waist to hip ratio (WHR) is the ratio of the circumference of the waist to that of the hips. It looks at the proportion of fat stored on your body around your waist and hips and is a simple but useful measure of fat distribution. Most people store their body fat in two distinct areas: around their waist (apple shape) and around their hips (pear shape). Women should aim for a WHR of 0.8 or less, while men should aim for a WHR of 0.9 or less. If you have more fat around your waist you have a greater risk of lifestyle related diseases such as obesity, diabetes, stroke, coronary heart disease and high blood pressure than those with weight around their hips and thighs.


80 and 94

As mentioned above, if you have more fat around your waist you have a greater risk of lifestyle related diseases. If the measurement around your waist is more than 80 centimetres for women or 94 centimetres for men, it is time for you to take action. You are in a high risk category if your waist is more than 88 centimetres for women, or more than 102 centimetres for men. For more information, go to



For optimal health, everyone should exercise or be active for a minimum of 30 minutes each day. If you’re trying to shrink your waistline, you will need to increase the duration (to at least 60) and intensity of your physical activity. As a rough guide, when you’re exercising your heart rate should be between 60% to 80% of your maximum heart rate. Your maximum heart rate is approximately 220 minus your age.


2 and 5

Most Australians eat only half the amount of fruit and vegetables recommended for good health. Adults need to eat at least 2 serves of fruit and 5 serves of vegetables each day. As a guide a serve of fruit is 150 grams (a medium-sized apple, 2 apricots or a cup of chopped fruit) and a serve of vegetable is 75 grams (1/2 cup of cooked vegetables, a medium potato or 1 cup of salad). For more information, go to



Our body is made up of 60% to 75% water. We can last weeks without food, but only days without water. If you regularly don’t drink enough water there is some increased risk of kidney stones and, in women, urinary tract infections. Around 2 litres of water should be consumed each day, and more if you are exercising, living in hot or humid environments or breastfeeding (for women).



Cigarettes – you should not be smoking!!



Andrew is the owner and principal trainer of Health Jigsaw. He is a highly sought-after trainer and has been a personal trainer since 1997. Andrew has previously worked in a five-star luxury resort, large fitness centres and an exclusive personal training studio.

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