One of the most useful ways of monitoring your health is to keep track of your Body Mass Index. This can alert you and your medical practitioner to any serious illnesses or diseases before it’s too late.
Body Mass Index (BMI) is based on weight and height to determine the body’s fat and muscle percentage. A low BMI means you are underweight and a higher BMI number indicates that you are overweight. Both are equally risky when it comes to your health and wellbeing. Anything from 18.5 to 24.9 is considered healthy.
BMI = Weight (kg) divide by height (m) then divide by 2
For example: 70 divide by 1.75 = 40 divide by 2 = 20
BMI = 20
Our fitness expert, TomTom Touch shares some great ways to help you improve your BMI level and maintain a healthy body weight.
- Establish a workout routine
The best way to maintain a healthy BMI is to exercise regularly and include a reasonable amount of cardio activity in your regime each week, particularly if you need to lower your BMI score.
Types of workouts you should do:
A workout like cross-fit or any type of interval training will get the blood pumping to help your body get rid of some of its fat stores in a natural, healthy way. If your BMI is too low and you’re trying to gain weight, opt for complex, compound exercises instead, such as bench presses, dumbbell presses, squats, deadlifts, pull-ups, chin-ups and dips. Draw up a weekly roster for a balanced workout routine or work with a professional trainer to help you keep to a routine and get the results you’re after.
- Make fitness a conscious effort
You don’t have to become a gym bunny to live a healthy and active lifestyle. There are plenty of ways to drop a few kilos by performing simple, everyday tasks.
What you can do:
Take the stairs instead of the lift and try to take short breaks at work to walk around instead of just sitting at your desk until it’s time to knock off.
- Eat your way to good health
It’s important to be mindful of what and how you eat when it comes to achieving a weight goal. As many health experts will tell you, losing (or gaining) weight is about 20% exercise and 80% diet.
What you should eat:
If you’re trying to gain weight, you will obviously need to increase your calorie intake by including more lean protein and complex carbohydrates in your diet, while those trying to lose weight should try to cut down on calories. A helpful way to stay on top of a diet plan is to keep a food diary, documenting each meal of the day along with its nutritional value. It’s also a good idea to visit a dietician, who will be able to provide you with an eating plan that is best suited to your individual needs.
- Get more shut-eye
Puffy eyes and a grumpy attitude aren’t the only side effects of a poor night’s rest. Research has shown that a lack of sleep can also lead to weight gain. Going to bed on time every night not only helps prevent weight gain resulting from late-night snacking, but also allows the body to actively burn more calories. How much sleep you should get:
Adults should aim to get around eight hours of sleep every night to maintain a healthy weight and overall wellbeing. If you have trouble getting to bed on time, try switching of all screens and electronic devices at least an hour before bedtime and make yourself a warm, caffeine-free drink. There are devices and Apps that track and analyse your sleep each night, giving you the data you need to understand your sleep patterns and make any changes that will have you feeling more rested.
Source: TomTom. Image: iStock