Hip circumference is a straightforward body measurement that offers insights into an individual’s overall body composition. It involves measuring the widest part of the hips, typically around the buttocks. It provides information about how fat is distributed in the body. It often complements other measurements, contributing to a comprehensive understanding of health.
How to Measure Hip Circumference
To accurately measure hip circumference, you will need a flexible measuring tape. Stand upright with your feet close together and your weight evenly distributed. Locate the widest part of your hips, typically around the buttocks.
Wrap the measuring tape around this widest point, ensuring it is parallel to the floor and not twisted. The tape should be snug against your skin but not so tight that it compresses the flesh. You should be able to slip a finger underneath. For consistency, measure either unclothed or in close-fitting underwear. Repeating the measurement twice and taking the average helps ensure accuracy.
What Hip Circumference Reveals About Overall Health
Hip circumference offers clues about fat storage, indicating a “pear shape” when fat accumulates around the hips and thighs. This fat distribution pattern is considered less metabolically risky compared to fat stored around the abdomen, often referred to as an “apple shape.” The fat in the hip and thigh region is primarily subcutaneous fat, located just beneath the skin.
Gluteofemoral fat, found in the hips and thighs, may have protective metabolic effects. This contrasts with visceral fat, located deeper within the abdominal cavity and surrounding organs. While hip circumference alone indicates lower body fat, a larger circumference suggests greater subcutaneous fat storage, linked to a comparatively lower risk of certain health issues.
Hip Circumference as a Key Health Metric
Hip circumference, when considered alongside waist circumference, forms the Waist-to-Hip Ratio (WHR). WHR is a significant indicator of metabolic health and chronic disease risk, often a more effective predictor than hip circumference alone or Body Mass Index (BMI). WHR specifically evaluates fat distribution, differentiating between abdominal fat and lower body fat.
A higher WHR, indicating more fat around the waist than the hips, is associated with increased risks of various chronic conditions. These include cardiovascular disease, type 2 diabetes, hypertension, and high cholesterol. For instance, a study in individuals with type 2 diabetes found WHR to be a better predictor of cardiovascular events and mortality than BMI.
Healthy WHR ranges vary by sex. The World Health Organization (WHO) suggests a WHR of 0.90 or less for men and 0.85 or less for women to indicate a lower risk of metabolic complications. Maintaining a moderate WHR is associated with health benefits, and a decrease in WHR has been linked to a reduced risk of chronic kidney disease.