Body mass index (BMI) is a medical term we hear or read regarding physical health. When one is working on their physical fitness, it’s something that casually gets thrown around in the discussion. However, not many know about its definition and impact on one’s health until someone knowledgeable informs them.
BMI is a value derived from a person’s mass and height. It’s defined as the body mass divided by the square of the body height and expressed in units of kg/m². Medical professionals used to categorize people as having normal weight, overweight, or obese.
By definition alone and how people in the health industry use it, BMI is an important term everyone should know. Having a high or low BMI can significantly impact your health and quality of life; hence, it’s only right to know what it is for you to stay healthy. Read more about it in this article about what you need to know about body mass index.
Calculating your BMI
As mentioned above, calculating one’s BMI is done by squaring body height in meters and dividing it by body weight in kilograms, and multiply it to 703. So, for example, for someone who is 52 kilograms (kg) and 1.7 meters tall, the equation would be 1.7 x 1.7 = 2.89/52 = 0.055 x 703 = 39.07. If you don’t use the metric system, you can substitute your height inches within the same formula.
The result you get from the formula will then be cross-referenced with a BMI chart to categorize whether it’s normal, overweight, or obese for your height. People who avail themselves of a program for medical weight loss in Kansas City or other places use BMI to measure their progress.
Medical professionals use a different chart to categorize an adult’s BMI over that of a child. Pediatricians refer to growth charge percentages that use percentiles, while physicians look at the BMI chart with numbers that indicate which BMI category they fall.
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BMI ranges
BMI ranges fall under the following categories as labeled in the BMI chart:
18.5 to 24.9 – normal
25 to 29.9 – overweight
30 and over – obese
Below 18.5 – underweight
The cutoffs are the same regardless of gender or age; however, women, in general, tend to have a higher body fat percentage than men of the same age. Also, body fat increases while muscle mass lowers as we age.
Risks linked with high BMI
Having a high BMI either means you’re overweight or obese. It correlates with conditions related to obesity, and most of them are serious. These are some of the risks you’re increasingly exposed to if you have a high BMI:
- Heart disease
- Depression
- Cancer
- Type 2 diabetes
- Sleep apnea
When your body weighs higher than normal, it usually involves excess fat, which is a basic cause of malfunctioning body systems. This causes the overproduction of fat cells, which puts stress on bones and organs, and the overproduction of blood glucose, hormones, plaque in the arteries. Each of these byproducts increases the risks of all the mentioned medical conditions above.
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Things you can do to lower or maintain your BMI
Since your growth spurt will eventually stop at a certain age, the only way to manage your BMI is through monitoring your weight. Here are things you can do to lower or maintain your BMI:
Eat better
Make smarter food choices to supplement your diet. In general, eating more high-fiber foods such as non-starchy vegetables and fruits helps a lot. Besides that, you can also opt for food high in healthy fats like grass-fed beef, wild salmon, avocados, and dark chocolate.
Note that portion, variety, and nutrient density are important when picking healthier food choices. Not all kinds of foods will serve you better when you’re working on losing weight, so know how much you can eat and which kind.
Physical activity
Fat accumulation occurs when the energy taken in through food is higher than the calories we burn. You can burn more calories through regular physical activity. Regular moderate exercise will do, just as long as you can be consistent in doing it.
Your exercise time depends on how much you need to lower your BMI and the activities you do. It can be as short as 75 minutes per week and as long as 150.
Get adequate rest
Rest is important to reduce weight. Without enough rest, you won’t have the energy to exercise. It’ll also make it difficult to manage stress when you’re weak and sleepless.
Adults are recommended to get at least 7 to 8 hours of regular sleep. Taking quick naps if you have time is also helpful.
Wrapping up
The BMI is a strong indicator of your current and future health status. Therefore, maintaining a normal BMI should be something to focus on if you desire to live a healthier and longer life. Improve your quality of life by becoming physically fit in proportion to your BMI.
