Pre-Programme Self-Assessment Results

Here’s your heart health snapshot, based on what you’ve shared.

Waist Circumference

Waist Circumference cut-offs

Women: ≥ 80 cm increased risk

Women: ≥ 88 cm high risk

Men: ≥ 94 cm increased risk

Men: ≥ 102 cm high risk

These thresholds are used in UK and international guidance to flag central obesity and elevated cardiometabolic risk.

Waist Circumference cut-offs

Women: ≥ 80 cm increased risk

Women: ≥ 88 cm high risk

Men: ≥ 94 cm increased risk

Men: ≥ 102 cm high risk

These thresholds are used in UK and international guidance to flag central obesity and elevated cardiometabolic risk.

Why does Waist Circumference matter?

Waist circumference reflects the amount of abdominal fat, especially visceral fat, which is strongly linked to higher risks of heart disease, diabetes, and metabolic disorders.

Why does Waist Circumference matter?

Waist circumference reflects the amount of abdominal fat, especially visceral fat, which is strongly linked to higher risks of heart disease, diabetes, and metabolic disorders.

Waist-to-Hip Ratio

WHO cut-offs

Women: > 0.85 higher risk

Men: ≥ 1.0 higher risk

These thresholds are used internationally in obesity and cardiometabolic risk assessment.

WHO cut-offs

Women: > 0.85 higher risk

Men: ≥ 1.0 higher risk

These thresholds are used internationally in obesity and cardiometabolic risk assessment.

Why does Waist-to-Hip Ratio matter?

Waist-to-hip ratio compares waist measurement to hip measurement. Higher ratios can mean you have more fat around your waist. This can lead to a higher risk for heart disease or diabetes.

Waist-to-Height Ratio

NHS / NICE guidance

Simple rule

WHtR < 0.50

(waist < half your height)

Categories (adults)

0.40–0.49 → Healthy

0.50–0.59 → Increased risk

≥ 0.60 → High risk

These cut-offs are used in UK guidance and supported by systematic reviews for cardiometabolic risk screening.

NHS / NICE guidance

Simple rule

WHtR < 0.50

(waist < half your height)

Categories (adults)

0.40–0.49 → Healthy

0.50–0.59 → Increased risk

≥ 0.60 → High risk

These cut-offs are used in UK guidance and supported by systematic reviews for cardiometabolic risk screening.

Why does Waist-to-Height Ratio matter?

A high ratio indicates central or abdominal obesity, which is a strong predictor of serious health issues like type 2 diabetes, heart disease, hypertension, and stroke.

Nutrition

WHO Guidelines

Fruit & Veg

≥ 5 portions/day (~400 g), excluding starchy roots

Processed / UPF

Reduce intake; prioritise minimally processed foods

Sugary Drinks / Free sugars

< 10% energy (~50 g/day ≈10 tsp); ideally < 5% (~25 g/day ≈6 tsp)

These WHO recommendations support better long-term heart, metabolic, and overall health.

WHO Guidelines

Nutrition Guidelines (WHO)

Fruit & Veg

≥ 5 portions/day (~400 g), excluding starchy roots

Processed / UPF

Reduce intake; prioritise minimally processed foods

Sugary Drinks / Free sugars

< 10% energy (~50 g/day ≈10 tsp); ideally < 5% (~25 g/day ≈6 tsp)

These WHO recommendations support better long-term heart, metabolic, and overall health.

Sleep

WHO / Sleep Guidelines

Sleep DurationAdults should aim for 7–9 hours per night.

Sleep OnsetDifficulty falling asleep > 3×/week may indicate a sleep disturbance.

Rested on WakingWaking refreshed most mornings signals good sleep quality and recovery.

Adequate, good-quality sleep supports heart and metabolic health, mood, memory, and daytime performance.

WHO / Sleep Guidelines

Sleep DurationAdults should aim for 7–9 hours per night.

Sleep OnsetDifficulty falling asleep > 3×/week may indicate a sleep disturbance.

Rested on WakingWaking refreshed most mornings signals good sleep quality and recovery.

Adequate, good-quality sleep supports heart and metabolic health, mood, memory, and daytime performance.

Movement

WHO + Evidence

WHO / Movement Guidelines

Moderate Activity≥ 150 min/week

Strength Training≥ 2 days/week

Screen Time (Leisure)< 2 hrs/day

Move more, sit less. Regular activity and reduced sedentary screen time support heart, metabolic, and mental health. Keeping leisure screen time under 2 hours per day lowers cardiometabolic risk.

WHO + Evidence

Moderate Activity≥ 150 min/week

Strength Training≥ 2 days/week

Screen Time (Leisure)< 2 hrs/day

Move more, sit less. Regular activity and reduced sedentary screen time support heart, metabolic, and mental health. Keeping leisure screen time under 2 hours per day lowers cardiometabolic risk.

Emotional wellbeing

WHO / Emotional Well-Being

Cope with stressManage daily pressures and recover from setbacks.

Realise potentialGrow skills, purpose, and personal strengths.

Contribute to communityBuild relationships and engage meaningfully.

Emotional well-being is a core part of mental health and supports healthy functioning at home, work, and in society.

Cento Care offers wellness solutions including programs and coaching for lifestyle improvement, informational and educational use. None of the provided solutions we offer access to are intended to diagnose or treat disease.

If you have chest pain, severe breathlessness or feel faint, seek emergency care (999 UK • 000 AU • 911 US).

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If you have chest pain, severe breathlessness or feel faint, seek emergency care (999 UK • 000 AU • 911 US).

Terms & Conditions

Money-Back Guarantee