Waist and hip measurements are used to calculate a ratio that reflects how fat is distributed across the body. The distribution of body fat, particularly around the abdomen, is a significant indicator of potential health concerns. Accurately measuring the waist and hips provides an understanding of body composition related directly to the risk of developing several chronic diseases. This process offers a more specific assessment than relying solely on overall body weight.
Preparation and Essential Supplies
Gathering the correct supplies is necessary for accurate measurements. You will need a flexible, non-stretching measuring tape, preferably made of fiberglass or cloth, which conforms to the body’s curves. Ensure you are wearing minimal clothing, or none at all, as fabric can add bulk to the results. Stand upright with your feet together and arms relaxed at your sides, maintaining a natural posture. Breathe normally and relax your abdomen for the most accurate reading.
Locating and Measuring the Waist
The correct anatomical location for the waist measurement is the narrowest point of the torso, not always the navel. To locate this spot, feel for the bottom of your lowest rib and the top of your hip bone (iliac crest). The measurement should be taken at the midpoint between these two bony landmarks, which is the standard location for health protocols. Wrap the tape measure horizontally around your body at this identified point, ensuring it remains parallel to the floor.
Check the position of the tape measure in a mirror to confirm it is not dipping or angled. The tape should be snug against the skin but not so tight that it compresses the underlying tissue or causes an indentation. Take the measurement immediately after exhaling normally, before the next inhalation, to capture the relaxed circumference. Repeating the measurement two or three times and averaging the results will ensure the reading is accurate.
Locating and Measuring the Hips
The hip measurement must capture the largest circumference of your lower body. This location is typically found at the widest part of the buttocks and hips, which may not align with the hip bones themselves. Stand sideways in front of a mirror or have a second person assist to ensure the tape measure is positioned correctly. Wrap the tape around the fullest point of the gluteal region, making sure the entire loop is perfectly level and parallel to the floor.
The tape must not be allowed to slip down or ride up during the process. The measurement should include the most protruding part of the gluteal muscles and rest gently on the skin without causing indentation or compression. Record this number accurately, using the same unit of measurement as the waist, as it provides the crucial denominator for the ratio calculation.
Calculating and Understanding the Ratio
Once both the waist and hip measurements are recorded, the Waist-to-Hip Ratio (WHR) is calculated by dividing the waist circumference by the hip circumference. For example, a 30-inch waist divided by 40-inch hips results in a WHR of 0.75. This calculated ratio is a better predictor of certain health risks than relying on body mass index alone, because it provides insight into fat distribution.
The measurement distinguishes between visceral fat stored around the abdomen and fat stored in the hips and thighs. Visceral fat accumulation, which results in an “apple” shaped body, is metabolically active and linked to an increased risk of cardiovascular disease, stroke, and Type 2 diabetes. The ratio is a quick, inexpensive way to assess this specific type of risk.
Health organizations, like the World Health Organization, define specific thresholds where health risk increases significantly. For men, a WHR greater than 0.90 indicates an elevated risk level, often referred to as abdominal obesity. For women, the increased risk threshold is defined as a WHR greater than 0.85. A lower ratio suggests a “pear” shaped fat distribution, which carries a lower metabolic risk. Regular monitoring of this ratio can also help track the effectiveness of lifestyle changes over time.