Body shape is one of the indicators of health status. Correcting lifestyle habits according to the characteristics of each body type can make maintaining health easier. Here, we explore the 'Health Management Methods by Body Type' published on the American health media WebMD.

 

◇Slim upper and lower body physique

 

In cases where both the upper and lower body are naturally thin, there is a tendency for weight and muscle mass to not increase easily. This body type is commonly seen in runners, models, and ballerinas, characterized by slender bones and relatively flat chest and hips. As one ages, muscle production in the body tends to decline, making it easier for body fat to accumulate. To compensate for this, it is recommended to perform high-intensity strength training 2 to 3 times a week. Reduce the number of repetitions, increase the weight to the maximum, and take longer rest periods between sets of 10 to 20 repetitions to allow sufficient recovery.

◇Large and broad physique with a prominent skeletal structure

 

A body type with a large build and skeletal structure responds well to exercise and builds muscle easily, but if you do not exercise, it is prone to accumulating a lot of fat. In particular, fat tends to gather around the lower abdomen and hips, so it is important to combine aerobic exercise to reduce body fat with strength training to maintain an appropriate balance of muscle and fat in the body. When doing strength training, it is better to increase the number of repetitions and reduce rest time rather than increasing weight, so you can achieve aerobic effects at the same time.

 

Broad shoulders and a slim waist figure

 

An ideal body shape with broad shoulders and a slim waist can easily change in weight and muscle mass with minimal exercise. It is good to appropriately distribute workouts, such as alternating between upper and lower body exercises, to prevent concentrated effects on specific areas.

 

A body type that gains weight mainly in the lower body

 

People with a slim upper body but fat accumulation in the lower body tend to store fat more easily in the hips, lower abdomen, and thighs as they gain weight. It is recommended to focus on lower body strength exercises along with reducing overall calorie intake by about 100 kcal.

 

Body type that gains weight mainly around the abdomen

 

 

A body type with a protruding belly when gaining weight is characterized by fat accumulation around the internal organs. It is also called visceral fat obesity. When fat accumulates in the abdomen, it increases the risk of various diseases such as diabetes, hypertension, and heart disease. To effectively eliminate visceral fat, it is recommended to reduce intake of refined carbohydrates such as sugar and to engage in moderate-intensity exercise that makes you slightly sweat for 30 minutes a day, at least three days a week.

 

◇ Things to consider besides body shape

 

Meanwhile, body shape is one of the factors indicating health. In addition to body shape, factors such as body mass index (BMI), waist circumference, and waist-hip ratio (WHR) should be considered to maintain a healthy state. BMI is calculated by dividing body weight (kg) by the square of height (m), and in Korea, a BMI of 25 or higher is classified as obesity. Waist circumference is a simple method to check how much fat is around the abdomen, and a measurement of 85cm or more for women and 90cm or more for men is diagnosed as abdominal obesity. WHR is the ratio of waist circumference to hip circumference, and a value of 0.85 or higher for women and 0.9 or higher for men is diagnosed as abdominal obesity.

 

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Walking exercise is the most basic.

It seems to know what is good for everyone.

 

Check the general body shape

That would be nice.