If you’re trying to become a fitter and healthier version of yourself, you may wonder how a healthy body composition fits in. It’s become a bit of a buzzword in fitness circles, but did you know you can use it as a tool to monitor certain aspects of your health? Here’s what you need to know.
What is body composition?
Body composition is a detailed analysis of the percentages of fat, water, muscle, bone, skin, and other lean tissues in your body. It is often considered the gold standard because it can tell you a great deal about your overall health and fitness. In essence, your body fat percentage should sit within a range determined by your age, gender, and level of athleticism. Your body needs a minimum amount of fat to work properly, but once that minimum is attained, a higher percentage of muscle and other lean tissue often signifies better health.
Is it the same as body mass index (BMI)?
Body composition is not the same as BMI. BMI is calculated by comparing weight to height. Simply take your weight in pounds, divide it by your height squared, and then multiply by 703. BMI can give you a rough estimate of your body fat, but it can be highly inaccurate. This is particularly true for those with athletic builds. Since muscle weighs more than fat, an athlete could easily have a high BMI with very little body fat at all.
How is body composition assessed?
A healthy body composition can be assessed in many ways, some of which are available as part of your benefit. These include, but are not limited to:
- DEXA Scan. A dual-energy X-ray absorptiometry scan uses a quick and painless low-dose x-ray to quickly analyze body composition.
- Skinfold Measurement. Especially popular with fitness trainers, this simple test requires only a pair of calipers to quickly measure the skinfolds on different parts of the body.
- Bioelectrical impedance. BIA uses a low-level electrical current to measure resistance, also known as impedance. Fat and muscle demonstrate different levels of impedance.
- Hydrostatic weighing. This complex procedure is considered one of the most accurate options, but the equipment and trained professionals are not always available.
- Bod pod. This option is similar to hydrostatic weighing but uses air rather than water displacement.
What health factors are associated with body composition?
Knowing your body composition can help you track several important metrics, such as:
- Health risks. A higher percentage of body fat increases your risk for many chronic illnesses, such as heart disease and some cancers.
- Metabolic health. Excess body fat also increases your chances of developing metabolic issues such as uncontrolled blood sugar, high blood pressure, and insulin resistance.
- Lean muscle building. If you’re an athlete, you may want to track your progress with building lean muscle. Keeping up with your body composition can help you maximize your athletic performance.
- Weight control. When you start losing weight, you may also lose lean muscle mass. Tracking your body composition can help you avoid this common issue.
How can I improve my body composition?
Once you know your body composition, you can take active steps to improve it. Depending on your specific needs and goals, these may include:
- Physical activity. Exercise helps to build lean muscle while burning fat. If you don’t enjoy the gym, that’s just fine. Walking, gardening, dancing, and playing with kids or pets all count as healthy physical activities.
- Processed foods and empty calories are heavily associated with a higher percentage of body fat. Try to “eat the rainbow” by including a variety of different colored fruits and vegetables into your daily eating patterns.
- Although the scientific links are not yet clear, poor sleep quality appears to be associated with higher percentages of body fat and lower percentages of lean muscle mass. Prioritizing sleep is also an excellent way to ensure that you feel your best both physically and mentally.
- Stress and mental health. When you’re overly stressed or facing any mental health challenges, it can be tough to make the lifestyle choices that are best for you. Managing stress and seeking help for any mental health concerns can help you reframe your overall health and fitness, making it easier to commit to things that can improve your body composition.
A note for those facing chronic health conditions
Like anything else in life, body composition targets are not one size fits all. If you have a chronic health condition, it’s important to work closely with your doctor to figure out what healthy body composition means for you. In some cases, you may need to follow specific dietary guidelines or modify your physical activities or even maintain a higher body fat percentage in order to keep yourself as healthy as possible. Always speak with your primary care doctor and any relevant specialists before you embark on any new health regimen.