BMI: A Tool for Healthy Living
Maintaining a healthy weight is an important part of being fit. Being underweight or overweight can take a huge toll on the body and can seriously impact your health now and in the future. Body Mass Index, or BMI, is a screening tool that measures body size. It is a way to determine if you are at a healthy weight for your given height, or if you need to make some adjustments to your lifestyle. BMI can be a tool to help you stay aligned with your fitness goals and can also encourage you establish new goals.
Your BMI Explained
BMI is a screening tool that determines if a person is at a healthy weight. The formula does not take other factors into account, such as age, ethnicity, or muscle mass. However, it uses a universal standard to establish healthy boundaries across populations. BMI is determined by comparing a person’s height and weight. A person will then fall into one of four categories: Underweight, Healthy Weight, Overweight, or Obese.
What Is the BMI Formula?
The BMI Formula is (weight in pounds X 703) ÷ (height in inches X height in inches). So, if you are 5’3 and weigh 105 pounds, your BMI would be 18.6, or (105 X 703) ÷ (63 X 63). A BMI of 18 or below indicates that you were underweight for your height. In contrast, if your BMI is anywhere from 25-29, you may be overweight and if it is 30 or more you may be obese. Being outside of the healthy range, whether you are overweight or underweight, puts you at risk of health complications and diseases like diabetes, heart disease, osteoarthritis and more. However, there is a healthy BMI range and with some lifestyle adjustments you can maintain a healthy weight.
What Is A Healthy BMI?
A BMI within 19 and 24 falls under the “Healthy Weight” or “Ideal Weight” category. Maintaining a healthy weight can prevent disease, control preexisting conditions and improve your overall well-being. However, while BMI is a great screening tool to manage your health, remember everybody is different. Genetics, your environment, metabolism, age, and gender are all factors that BMI can’t fully account for, although they affect your weight. You should use BMI as a guideline along with diet and regular exercise to maintain your health and weight.
Nutrition and Energy Balance
To maintain a healthy weight, you should focus on achieving Energy Balance. Energy balance means that the amount of energy, or calories, you consume is equal to the amount you burn in a day. Every moment your body either digests or uses calories to function. You also burn calories as you exercise. However, if your caloric intake outweighs your energy output you will gain weight. Be mindful of what and how much you eat. Aim for energy balance to maintain your weight. If you want to lose weight, having a caloric deficit, or eating less calories than you burn, will help you shed a few pounds and achieve your fitness goals.
Exercise to Maintain A Healthy Weight
Along with healthy eating, regular exercise is a great way to maintain a healthy weight or lose weight. The amount of physical activity one needs varies from person to person. According to the National Heart, Lung and Blood institute, just 2 ½ hours of moderate physical activity per week is enough to keep off the pounds. Exercise should be a part of your daily life, so fit it in when it works best for you. You complete your exercise all at once if that is most efficient for you, or space it out in small intervals. They key is to be consistent. Also, exercising doesn’t mean you have to do lunges or run on the treadmill. It can be walking the dog, washing the car, gardening, or taking the stairs instead of the elevator. When you workout, Cardio is great for anybody who wants to either lose or maintain their weight. Not only is it good for your heart health and metabolism, but it is also versatile. Some popular cardio exercises include running, brisk walking, the elliptical, rowing machines, and swimming. These exercises along with moderate daily activity will help you successfully maintain a healthy body.
Get Lasting Results
BMI is a screening tool that can help you maintain or re-evaluate your lifestyle. The best way to maintain a healthy weight is to establish healthy habits. By getting the proper nutrients, being mindful of your energy intake and output, and exercising regularly you will be able to find a healthy balance. Remember, everybody is different, from their genetics and metabolism to their environments and daily habits. Find what works best for you to maintain a healthy weight and body for years to come!
– Normal weight ranges: Body mass index (BMI)
– Ideal Weight Chart
https://www.bannerhealth.com/staying-well/health-and-wellness/fitness-nutrition/ideal-weight
– Measuring BMI for adults, children, and teens
https://www.medicalnewstoday.com/articles/323622.php
– Why Is a Healthy Weight Important?
https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
– Guide to Physical Activity
https://www.nhlbi.nih.gov/health/educational/lose_wt/phy_act.htm
BMI: A Tool for Healthy Living
Maintaining a healthy weight is an important part of being fit. Being underweight or overweight can take a huge toll on the body and can seriously impact your health now and in the future. Body Mass Index, or BMI, is a screening tool that measures body size. It is a way to determine if you are at a healthy weight for your given height, or if you need to make some adjustments to your lifestyle. BMI can be a tool to help you stay aligned with your fitness goals and can also encourage you establish new goals.
