An undergarment like a bra that fits well do more than just help you look good, it can also make you feel healthier. A bra that doesn’t fit right, whether too big or too small, can cause back pain, may irritate your skin and can make you feel uncomfortable.

Choosing the right bra is somewhat a challenge and many women these days wear the wrong size. If you are an active runner or into doing fitness activities, the sports bra is the next important apparel you should consider.

Here are some tips to consider for you get you to the perfect fit, no matter what your shape or size.  Measure yourself and know your correct bra size. The size can change from one year to another due to changes in weight or hormonal changes – pregnancy, breastfeeding or menopause.

Here are three steps to measure and fit a bra:

1. Measure for the band size.

Measure around your bra directly, under your bust after expelling all air from your lungs. You want this measurement to be as small as possible. Round all fractional measurements to the nearest whole number. S0, if you get a 35.5″, it is a 36 band, a 41″ measurement is a 42 band.

Straps should not slide or dig into your shoulders. If you feel most of the support is coming from the straps, you may need to get a smaller band size.

If you are fitting for a sports bra, make sure the band is as snug as comfortably possible, more than your lingerie bra.  If the band moves up, it’s too loose or the bra straps need to be adjusted. You may encounter chafing if the band is too loose.

2. Measure for the cup size

While wearing a non-padded bra, stand straight and wrap the measuring tape somewhat loosely around the fullest part of your bust (at nipple level). Round all fractional measurements to the nearest whole number.

A bra with the right cup size contains the breasts completely within the cups. Any tissue that spills out the top or at the sides indicates the cup size is too small. The bra’s fabric should be smooth and any wrinkles may mean the straps need to be adjusted or that the cup size is too big.

If you are choosing a bra with an underwire, the underwire should sit on your rib cage below the breast tissue with the center panel comfortably flat against your breastbone. Any gaping in the center may indicate the need for you to go up a cup size.

3. Calculate the bra size

Subtract your band size (from step 1) from your cup measurement (from step 2). Generally, for each inch in difference, the cup goes up by one size. For example: 37 inches (bust) – 34 inches (band) = 3 inches. The bra size is a 34C.

 Inforgraphic from http://www.herroom.com

For running or fitness workouts, check out and shop at a sports specialty store as they offer  more choices depending on performance, the technology and the type of fabric used. Sports bras are a little expensive compare to the lingerie bra but it is a good investment for your health.

When you try on a pair, try to move your arms to check if the elastic bands curls up and if it pinches your shoulders or your armpits. If you are trying on a sports bra, jump up and down,  jog in place, hop or skip to check for the support it gives when you move.  The right bra should be snug but comfortable and it should move with you.