Do you know what is a healthy weight for a person? Regardless of gender, read this...

Who said that?

Who says you need to lose weight!

(When my friends asked me if my weight loss progress was going smoothly)

My dear children,

If you really think you have a high base weight,

Losing weight for better health

Do you know if your weight is healthy?

Let’s take a look!

1. How to determine a healthy weight?

Healthy weight refers to the weight that maintains the normal physiological functions of the body and fully exerts the body's functions, and the proportion of each component of the weight is appropriate. Food intake and physical activity are the two main factors in maintaining energy balance and maintaining a healthy weight.

The body mass index (BMI) is usually used to determine whether a person's weight is healthy . The BMI is calculated by dividing weight (kg) by the square of height (m).

The normal BMI of adults in my country should be between 18.5-23.9 kg/m²;

If it is less than 18.5 kg/m², it is considered underweight;

If it is greater than or equal to 24 kg/m², it is overweight, and if it is greater than or equal to 28 kg/m², it is obese .

The weight and BMI of the elderly over 65 should be slightly higher , and the appropriate BMI range is 20.0~26.9kg/m². In addition, for athletes and other people with a high proportion of muscle in the body, the above BMI evaluation range is not applicable.

2. What are the dangers of abnormal weight?

Eating too much and/or not exercising enough, consuming too much energy and/or consuming too little, the excess energy will be stored in the body as fat, causing weight gain, leading to overweight and obesity, and increasing the risk of chronic diseases.

Being overweight or obese is an independent risk factor for many diseases, such as type 2 diabetes, coronary heart disease, breast cancer, etc. Moreover, obese patients are overweight and have more fat accumulation, and are more likely to suffer from bone and joint diseases, fatty liver, cholelithiasis, gout, obstructive sleep apnea syndrome, endocrine disorders and other diseases.

On the contrary, if you eat too little and/or exercise too much, insufficient energy intake and/or excessive energy expenditure will lead to malnutrition, low weight, physical weakness, and increased risk of infectious diseases .

Therefore, it is particularly important to balance eating and exercise and maintain a healthy weight .

Through reasonable "eating" and scientific "exercise" , you can not only maintain a healthy weight and build a beautiful body shape, but also enhance cardiopulmonary function, improve sugar and fat metabolism and bone health, regulate psychological balance, enhance the body's immunity, reduce the risk of chronic diseases that threaten human health such as obesity, cardiovascular disease, type 2 diabetes, cancer, etc., improve the quality of life, reduce premature death, and prolong life.

3. How to arrange reasonable exercise method, intensity and time

01. Diversify your exercise methods

Different forms of exercise have different effects, so it is recommended to diversify your exercise methods.

Aerobic exercise: such as jogging, can improve the body's cardiopulmonary endurance and can also effectively reduce body fat accumulation.

Resistance exercise: such as dumbbells, water bottles, sandbags, elastic bands and fitness equipment can delay the loss of motor function, increase lean body mass, strengthen bones, joints and muscles, and prevent cardiovascular disease.

Flexibility exercises: such as Tai Chi, yoga, dance and other gentle, stretching exercises.

02. Master the appropriate exercise intensity

Everyone has a different physique and can withstand different exercise loads. Exercise will be safer and more effective if you choose an intensity and amount of activity that suits you.

You can judge the intensity of exercise based on your own feelings. Moderate-intensity physical activity refers to activities that require some effort, increase your heart rate and breathing, but you can still talk easily during the activity, such as fast walking, dancing, and doing housework such as cleaning windows and mopping the floor.

High-intensity physical activity refers to activities that require more effort, faster heartbeat, and rapid breathing, such as jogging, aerobics, fast cycling, and heavy physical labor such as weightlifting and moving heavy objects. High-intensity physical activity is suitable for healthy adults and adolescents who have exercise habits.

03. Choose the right time to exercise

Everyone should maintain adequate daily physical activity, equivalent to 6,000 steps or more per day. Make full use of outings, work breaks, housework and leisure time to increase opportunities for "movement" as much as possible and reduce "sitting" time.

At the same time, incorporate exercise into daily life , perform moderate-intensity exercise for more than 30 minutes a day, 5-7 days a week, such as brisk walking, swimming, table tennis, badminton, basketball, dancing, etc.;

Perform muscle strength training once every 2-3 days , 8 to 10 movements each time, 3 sets of each movement, and 8 to 15 repetitions per set, such as biceps curls, arm flexion and extension behind the neck, push-ups, squats, etc.

Perform stretching and flexibility exercises for 10-15 minutes every day , such as flexion and extension of the neck, shoulders, elbows, wrists, hips, knees, and ankles, and stretching of the upper and lower limb muscles.