Death is an inevitable reality of life, but none of us want to die earlier than we should. However, several factors can increase the risk of early death, such as poor lifestyle choices, chronic diseases, or genetic predisposition.

While some reasons for premature mortality are beyond our control, there are two warning signs that you should not overlook if you want to live a long and healthy life.

1. A high waist circumference

Carrying extra weight around your midsection is not only unflattering but can also be deadly. Several studies have linked a higher waist circumference with a higher risk of developing cardiovascular diseases, diabetes, hypertension, and certain cancers.

Waist circumference is a measurement that indicates the amount of abdominal fat, which is more dangerous than other types of fat distributed in other parts of your body.

Having a high waist circumference can negatively affect your health in several ways, such as:.

: 1. Increased risk of metabolic disorders

Metabolic disorders are a group of conditions that hinder your body’s natural ability to break down food and convert it into energy.

This can lead to high blood sugar levels, high cholesterol, and high blood pressure, which can increase your risk of developing cardiovascular diseases, Type 2 diabetes, and other chronic conditions.

: 2. Higher risk of cardiovascular diseases

Carrying excess abdominal fat can lead to the accumulation of a type of fat called visceral fat.

This fat can surround vital organs in your body, such as your liver, pancreas, and intestines, and produce harmful chemicals that can impact your cardiovascular health.

: 3. Increased risk of certain cancers

Research has suggested that having a high waist circumference can increase your risk of developing certain cancers, such as colon, breast, and liver cancer.

To measure your waist circumference, use a tape measure and wrap it around your waist at the narrowest point between your ribcage and your hipbone. Take the measurement after exhaling, and make sure the tape measure is snug but not pinching your skin.

Ideally, women should aim for a waist circumference of less than 35 inches, while men should aim for less than 40 inches.

2. Poor physical fitness level

Another important warning sign that can indicate a higher risk of early mortality is a poor physical fitness level. Physical fitness refers to your body’s ability to function efficiently and effectively during physical activity.

It includes cardiovascular endurance, muscular strength, flexibility, and body composition. A sedentary lifestyle, lack of exercise, and poor eating habits can contribute to a decline in physical fitness.

Having a poor level of physical fitness can negatively impact your health in several ways, such as:.

: 1. Increased risk of chronic diseases

Regular exercise can help prevent and manage several chronic diseases, such as diabetes, hypertension, and arthritis. People who are physically inactive are more likely to develop these diseases than those who engage in regular physical activity.

: 2. Higher risk of early mortality

Numerous studies have shown that people who are physically fit have a lower risk of developing premature death than those who have poor physical fitness.

Physical fitness can improve your cardiovascular health, boost your immune system, and increase the quality of life.

: 3. Reduced quality of life

Having a poor level of physical fitness can reduce your ability to perform daily tasks, such as climbing stairs, carrying groceries, or playing with your kids. It can also affect your mood, sleep quality, and energy levels.

Regular exercise can improve your physical fitness level and reduce your risk of early mortality.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise, along with two days of strength-training exercises. Examples of moderate-intensity exercises are brisk walking, cycling, or swimming, while examples of vigorous-intensity exercises are running, jumping rope, or playing basketball.

Conclusion

In summary, a high waist circumference and a poor physical fitness level are two warning signs that indicate a higher risk of early mortality.

Although genetics plays a role in our life span, we can take measures to reduce our risk of premature death by making healthy lifestyle choices, such as exercising regularly, eating a balanced diet, and keeping our waistline in check.