Health Advice & BMI Calculator

What's your ideal body weight? (BMI)

Body Mass Index (BMI) provides a simple and quick way to assess body composition. It is a measurement that calculates the ideal weight for your body height and you should aim to remain at or near to the Desirable level.

BMI Calculator

(not suitable for Athletes, body builders and pregnant women. This is a guide only consult your GP for further advice)







Below 19





Increased Health Risks



Above 40

Extremely Obese

If you are scoring much above the 26 mark, it is advisable that you should start to introduce more structured physical activity into your lifestyle alongside a review and change of your diet. Concerned? Simply email us and let will us get you started on an exercise path.

Loosing weight is simply about a negative energy balance, in that we are using more calories than we are consuming! A blend of an active lifestyle with a well balanced diet is the key to achieving safe and sustainable weight loss with the ultimate goal of achieving and maintaining a body weight that is ideal for you!


Being overweight and inactive has a number of associated health risks and these include; Coronary Heart Disease, diabetes, pulmonary disorders, psychological disorders and mobility problems.

Exercise & Health Advice

As health professionals we are aware that loosing weight, getting more active and becoming healthier is not easy. It requires real dedication, changes to your life and commitments and can only be achieved through a real and permanent lifestyle change.

We are also conscious about the barrage of information out in the world, pressuring us to 'eat this', 'do this exercise', 'avoid this' and so on, and although the body and its systems for functioning are complex generally speaking the end message for getting healthier is not.

The complexities for getting healthy have been written and are still the same, there are no special tricks or gimmicks to take away the commitment and need for change - if you are really dedicated to getting healthy, you must change your lifestyle and build it into your routine in life.

So what do you need to do?

As outlined by the ACSM (American Collage of Sports Medicine) an exercise frequency of 3 - 5 days a week of cardiovascular exercise of approximately 20-30 minutes is sufficient to improve heart and lung function in addition to loosing body fat.

For those people trying to loose body fat moderate activity for 30 minutes 5 times a week is more beneficial than exercising at a higher intensity for fewer days a week.

For those trying to improve their fitness, higher intensity 3 times a week for 20 minutes is sufficient.

In terms of nutrition it is important that we achieve a balanced diet, that includes variety, plenty of fresh fruit and vegetables, and an avoidance of high fat content foods especially those with saturated fat. To loose weight we simply have to balance our calories and reduce what we are eating and increase what we are doing i.e. exercise.


  • To improve health and reduce body fat = 5 x 30 minutes a week exercise.
  • To improve fitness and cardiopulmonary function 3 x 20 minutes a week.

Nutrition - balanced diet, reduce calories and increase exercise to loose weight and improve health.

Obviously there is much more than what is outlined above and this is just a quick guide for striving to be healthier. We can for example build in to our exercise routine a weight-training programme, which will strengthen our bones muscles and increase our metabolism making us burn more calories. Athletes and serious exercisers may have complex routines where they exercise 6 or 7 times a week and so on. But our advice is once you have started and you want to achieve more and your goals change speak to an exercise professional, like your GP or one of our Zest gym instructors. We can compile a fitness programme taking all the above into account and more.

Want to find out more? Take a look at the useful resources below.

Useful resources: