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My Body Mass Index Is 19.1. Is That Good?

My body mass index is 19.1. Is that good?

Your body mass index, or BMI, is a measure of your body fat based on your height and weight. A BMI of 19.1 falls within the “healthy” range — between 18.5 and 24.9 — meaning that you have a healthy amount of body fat.

However, keep in mind that BMI is not a perfect measure of health, as it does not take into account factors such as muscle mass or bone density.

If you are concerned about your health, talk to your doctor about other ways to assess your fitness level. Other measures of body fat, such as waist circumference, can give you a more accurate picture of your health. Having a BMI of 19.1 means that you have a healthy amount of body fat.

Remember, BMI is just one tool to help you assess your overall health. It’s not the be-all and end-all. If you have any concerns about your health, talk to your doctor. They can help you figure out what steps you need to take to stay healthy and fit.

How Do You Calculate BMI?

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

To calculate BMI, divide your weight in kilograms by your height in meters squared. You can also use our BMI calculator.

A BMI between 18.5 and 24.9 kg/m2 is considered healthy, 25 to 29.9 is considered overweight, and 30 or greater is considered obese.

BMI does not directly measure body fat but research has shown that it is a good indicator of body fatness for most people. However, there are some limitations to using BMI:

  • It may overestimate body fat in people who have a lot of muscle (such as athletes) or who are pregnant.
  • It may underestimate body fat in older adults and people who have lost muscle mass (such as those with a wasting disease).

How Do I Know If I Am Overweight Or Obese?

Your health care provider can measure your body fat directly, but this is usually done only in research settings.

More often, health care providers use BMI to estimate whether someone is overweight or obese. You can also calculate your own BMI using our BMI calculator.

  • Adults with a BMI of 30 or greater are considered obese.
  • Adults with a BMI of 25 to 29.9 are considered overweight.
  • Adults with a BMI of 18.5 to 24.9 are considered a healthy weight.

Children and teens have different definitions of overweight and obesity because they are growing and developing at different rates.

The Centers for Disease Control and Prevention (CDC) has a BMI calculator for children and teens that takes into account their age and gender.

What Are The Health Risks Of Being Overweight Or Obese?

Overweight and obesity increase your risk for many health conditions, including:

  • High blood pressure.
  • High cholesterol.
  • Type 2 diabetes.
  • Coronary artery disease (CAD).
  • Stroke.
  • Gallbladder disease.
  • Osteoarthritis (a breakdown of cartilage and bone within a joint).
  • Sleep apnea (when a person stops breathing for short periods during sleep) and respiratory problems.

Being overweight or obese also increases your risk of some cancers, including endometrial, breast, colon, gallbladder, kidney, ovarian, and pancreatic cancer.

What Is A Healthy BMI Score?

A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a score above 25 indicates that you may be overweight.

If your BMI is:

  • Below 18.5, you are considered underweight.
  • Between 18.5 and 24.9, you are considered a healthy weight.
  • Between 25 and 29.9, you are considered overweight.
  • Above 30, you are considered obese.
  • Above 40, you are considered morbidly obese.

If you are considered overweight or obese, it is important to speak to your GP about losing weight in a healthy way. They may be able to refer you to a dietitian or other healthcare professional for further help.

How Can I Maintain A Healthy Weight?

There are many factors that contribute to a person’s weight. Genetics, age, gender, metabolism, and lifestyle all play a role in how much a person weighs.

Maintaining a healthy weight is important for overall health and well-being. Being overweight or obese increases the risk for many chronic diseases, including heart disease, stroke, diabetes, and certain types of cancer.

There are several things you can do to maintain a healthy weight:

1. Eat a healthy diet. Focus on eating plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

2. Get regular exercise. Exercise not only helps you lose weight, but it also helps to keep your weight down. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Avoid tobacco use. Tobacco products are not only harmful to your health, but they can also lead to weight gain. If you smoke, quitting is one of the best things you can do for your health.

4. Control stress levels. Stress can lead to unhealthy coping mechanisms, such as overeating or excessive drinking. Find healthy ways to manage stress, such as exercise, meditation, or time with friends and family.

5. Get enough sleep. Sleep deprivation can lead to weight gain by affecting hormones that regulate appetite and metabolism. Most adults need at least 7 hours of sleep per night.

Maintaining a healthy weight is important for overall health and well-being. There are several things you can do to maintain a healthy weight, including eating a healthy diet, getting regular exercise, avoiding tobacco use, controlling stress levels, and getting enough sleep. By taking these steps, you can improve your health and reduce your risk for chronic diseases.

Conclusion

While BMI is not the only indicator of health, it can be a helpful tool in assessing whether you may be at risk for health problems associated with being overweight or obese.

If your BMI falls into the “overweight” or “obese” categories, don’t panic, there are many things you can do to improve your health and maintain a healthy weight.

Start by making small changes to your diet and physical activity habits, and consult your doctor for advice on how to create an individualized plan that works best for you.

May 28, 2022 by Exercise Tips Health Tips obesity 0

Home Exercise Burnout – What To Do When You are Too Emotionally Drained

Home Exercise Burnout

At some point in our lives, most of us feel burned out on what we do daily. That feeling of home exercise burnout comes because they have lost interest in their home exercise routine.

If you have this feeling about exercise, then you aren’t alone. But, the good news is that there are steps you can take to overcome these feelings and feel re-energized.

  1. Do It With A Friend

Exercise is dull when we are doing it alone. With a friend, it can become more interesting as the two of you are “in it together.” You’ll have someone to motivate you, and someone to talk to.

2. Do it Differently

Boredom results when you are doing things repetitively. If you vary the types of exercises that you do, then you’ll find your routine to be more interesting if you are changing things up regularly.

3. Challenge yourself

Part of keeping yourself motivated is that you should set goals which inspire you to work hard and set goals. Aim to do better on the next day than you did the day before and you’ll find yourself excited to exercise.

4. Take time off

Feeling completely emotionally drained means that you will need to find some time for yourself in order to recover from stress. If you take time to yourself to emotionally recover, then you will find that you can perform better in your exercise routine going forward. Stress accumulates over time and harms our emotional and mental health.

5. Visualize

Visualize the vitality and health that you will have if you are consistently sticking to an exercise routine. The mental clarity, sense of drive and purpose, and better physical appearance. Use this as a motivating tool to keep yourself inspired through the emotional challenges and roadblocks that you are facing right now.

As long as you’re willing to push through, it’s easy to get past those feelings of home exercise burnout and have a successful routine.

May 19, 2022 by Exercise Tips Motivation 0

What Are Some Good Exercises to Reduce Both Belly Fat And Lower Back Pain?

Got belly fat and lower back pain? Here are some exercises which can help you burn calories while reducing that lower back pain.

1. Crunches

Crunches are a great way to target both the stomach and the lower back. To do a crunch, lie down on your back with your knees bent and your feet flat on the ground.

Place your hands behind your head and slowly lift your shoulders off the ground, contracting your abs as you do. Return to the starting position and repeat for 10-15 repetitions.

2. Pilates

Pilates is a great way to strengthen the core muscles, which can help reduce belly fat and lower back pain.

To do Pilates, you will need a mat or other soft surface to practice on. Start in a tabletop position with your hands shoulder-width apart and your knees directly below your hips.

Tuck your chin and curl your back, bringing your shoulder blades off the ground. Return to the starting position and repeat for 10-15 repetitions.

3. Yoga

There are many different types of exercise that can help reduce belly fat and lower back pain, but one of the most effective is yoga.

Yoga combines stretching and strength training with deep breathing, which helps to improve flexibility, circulation, and overall strength. It also helps to calm the mind and relieve stress, which can aggravate both belly fat and lower back pain.

There are a variety of yoga poses that can help reduce belly fat and lower back pain, but some of the most effective include the following:

Camel Pose:

This pose helps to stretch the abdominal muscles and improve flexibility in the spine.

Child’s Pose:

This pose also stretches the abdominal muscles, and helps to release tension in the lower back.

Puppy Pose:

This pose helps to stretch the hips, thighs, and ankles, as well as relieve tension in the lower back.

Bridge Pose:

This pose strengthens the glutes and hamstrings, while also stretching the chest and spine. It can help to relieve tension in the lower back.

Fish Pose:

This pose stretches the entire back body, and helps to open the chest. It can be especially beneficial for relieving lower back pain.

To get the most out of yoga for reducing belly fat and lower back pain, it is important to find a class or instructor that is suited to your level of fitness and experience.

It is also important to practice regularly and to focus on breath work and proper alignment in each pose. With regular practice, you will see a reduction in both belly fat and lower back pain.

This exercise routine can help you achieve better posture, get rid of back pain, improve flexibility, and tone your body all at the same time.

4. Walking

Walking is a great form of low-impact cardio that can be easily incorporated into your daily routine. Just 30 minutes of walking each day can help you burn calories and fat, while also improving your cardiovascular health.

If you are looking to target both your belly fat and lower back pain, consider adding a brisk walk to your daily routine.

5. Swimming

Swimming is another great form of cardio that provides a low-impact workout for your joints and muscles.

When swimming, you are working all of the major muscle groups in your body, which helps to tone your entire physique.

In addition, the resistance of the water helps to build strength and endurance. If you are looking for a pool-based exercise to help reduce your belly fat and lower back pain, consider swimming laps for 30 minutes each day.

6. Cycling

One of the best exercises for reducing both belly fat and lower back pain is cycling. This low-impact cardiovascular exercise helps to burn calories and tone the muscles in your abdomen and lower back, making it an ideal choice for those looking to slim down and reduce pain.

Additionally, cycling is a great way to get outdoors and enjoy some fresh air. If you’re looking for a way to reduce your risk of back pain, cycling is definitely a good choice.

7. Stationary Bike

Stationary bikes are a great way to get your heart rate up and burn some calories, without putting too much strain on your back.

If you have access to a recumbent bike (the kind where you sit in a chair-like seat), that may be even better for your back, as it takes some of the pressure off.

Just make sure to adjust the seat height and distance from the handlebars so that you’re in a comfortable position.

8. Elliptical Trainer

The elliptical trainer is a great choice for a low-impact workout that will help reduce both belly fat and lower back pain.

This type of trainer provides a smooth, circular motion that is easy on the joints, making it a good option for those with arthritis or other joint issues.

In addition, the elliptical trainer can be adjusted to provide a challenging workout or an easy ride, so it is perfect for people of all fitness levels.

9. Jogging

Jogging is often recommended as a good exercise for reducing both belly fat and lower back pain. While the benefits of jogging for back pain are often overstated, the fact remains that this form of aerobic exercise can be helpful in improving overall fitness and reducing body fat.

Jogging provides a low-impact form of cardio that can help to reduce back pain by strengthening the muscles that support the spine and improving flexibility.

In addition, jogging can help to burn calories and body fat, which can lead to overall weight loss and a reduction in belly fat.

For best results, jog at a moderate pace for 30 minutes or more on most days of the week. If you are new to jogging, start slowly and build up your endurance over time. Always be sure to stretch properly before and after each jog to help reduce the risk of injury.

10. Strength Training

Exercising is a great way to reduce belly fat as well as lower back pain. However, not all exercises are created equal. Some exercises are better than others for reducing both belly fat and lower back pain.

One of the best exercises for reducing both belly fat and lower back pain is strength training. Strength training involves using weights or resistance to work your muscles. It is a great way to build muscle and burn calories.

Studies have shown that strength training can help reduce belly fat and lower back pain. One study found that women who did strength training for 16 weeks had a significant decrease in belly fat.

Another study found that people who did strength training for eight weeks had a significant decrease in back pain.

Strength training is a great exercise for reducing both belly fat and lower back pain because it works for multiple muscle groups. It also helps to improve your posture. Good posture can help reduce the amount of strain on your back.

There are many different ways to do strength training. You can lift weights, use resistance bands, or do bodyweight exercises. You can also do strength training at the gym or at home.

If you are new to strength training, it is important to start slowly and gradually increase the amount of weight or resistance.

It is also important to use proper form to avoid injury. If you have any pain, stop the exercise and consult a doctor.

When choosing exercises to reduce belly fat and lower back pain, it is important to consider what works best for you.

If you are not sure which exercises are right for you, consult a fitness professional. They can help you create a routine that is tailored to your specific needs and goals.

Conclusion

There are many good exercises for reducing both belly fat and lower back pain. The best exercise routine for you will depend on your specific goals and needs.

However, some of the most effective exercises for reducing belly fat and lower back pain include walking, jogging or running, swimming, strength training, pilates or yoga, cycling, stationary bike, and elliptical trainer. If you are not sure which exercises are right for you, consult a fitness professional. They can help you create a routine that is tailored to your specific goals and

March 25, 2022 by Endurance Exercise Tips 0

How To Form A Exercise Habit Fast – 4 Tips

how to form a exercise habit fast

What’s the biggest challenge that we face whenever we begin to exercise? It’s knowing where to begin, or knowing how to form a exercise habit fast, that will motivate and inspire you.

It’s sticking to our exercise habits, we know the benefits of working out, such as a better mood.

Exercise Often Neglected

But, what value does regular exercise provide to us when we only do it once or twice? It seems like on every New Year’s day, there is a huge swarm of ads for gym memberships and nutritional products with the understanding that people will want to form new habits for the new year.

Learning How To Form a Exercise Habit Fast Often Becomes too Fast

Many people take the bait of the January 1 promotions and discounts. But, most don’t make these “habits” stick. Most people fail to keep these new years’ habits: over 80% of New Years’ Resolutions fail.

Are you struggling with sticking to a new exercise routine? Here are some tips that can help:

1. Progressively Build Yourself Up To Your Big Goals

Don’t try to eat a huge elephant all at once. Start off with some small goals and gradually work yourself up to your bigger goals. Imagine that you want to be able to do 200 push-ups per day. You might start off by doing 10 per day on week 1, and gradually increase this number by 5.

2. Keep it measure-able and track it

When you are measuring yourself against your fitness goals, you will see a clear trend of improvement over time. Therefore, your improvement over time will inspire you to continue to work toward your big goals.

3. Don’t aim for health-related goals

Don’t aim to lose 5 pounds in a month. While it’s great that you are wanting to improve your body, it’s also very hard to attain these types of goals because it’s hard to correlate your effort to your attainment of this. Instead, try to aim for a goal that correlates to your effort. Examples are: being able to comfortably lift 50 pounds x 30 repetitions, do 200 crunches / situps, or run a mile in under 12 minutes.

4. Focus on Enjoying The Experience Instead of Forming a Fast Exercise Habit

Exercise is a nice interruption in your busy and often chaotic day. It’s time for yourself and yourself alone. Because it’s a great opportunity to clear your mind, it’s your chance to listen to music while doing something that you enjoy. If you put a lot of performance related pressure on yourself, then you will no longer enjoy the experience.

Final Thoughts On How To Form A Exercise Habit Fast

Remember to exercise a way which feels most comfortable for you. Don’t worry about what others will think of you or the types of exercises that yo perform. If you only feel like lifting 5 lb. hand-weights in the beginning, don’t worry that someone else will be judging you for that. Your goal is to build up long-term habits, along with a positive relationship toward exercise – that’s the easiest means of the “how” part or the “how to form a exercise habit fast.” The “Why” part is entirely up to you.

November 16, 2021 by Exercise Tips Health Tips Motivation 0

Best Home Exercises For Improving Your Mood – Is A Better Mood After 15 min of Morning Exercise Possible?

A little bit of exercise can go a long way to providing a mood boost. Fortunately, there are many common home exercises for improving your mood that are easy to do and don’t require a gym membership.

The reason for this is exercise releases endorphins in your brain. These are little “happy chemicals” that give you a quick boost of energy. Endorphins are the body’s natural pain reliever.

Following exercise, most people feel more relaxed and calm. If you’re feeling depressed, then you should think about adding a bit of exercise to your morning routine.

  1. Running

Beginning your day with a quick 15 minute run before you take a shower can reduce your risk for developing major depression by 26% according to one Harvard study. A quick, easy run is able to break up your daily routine and give you a feeling of a mental boost.

2. Walking

If you don’t necessarily feel like running, walking can have the same effect. It will put your body into motion, which is the main cause behind the mood boost that you experience after exercise.

3. Dancing

Dancing by yourself to a favorite song for 15 minutes can definitely improve your mood. You’re getting a double hit of endorphins from both the physical activity as well as hearing your favorite song. This will definitely put you in a great mood.

3. Stretching

Stretching is one of those exercises which is easy to do and beneficial at the same time.

Don’t be afraid to try one of these home exercises for improving your mood. They can really go a long way in terms of your mood and your health. Don’t underestimate the value that it has to your future self and your self today!

November 13, 2021 by Exercise Tips Health Tips Resources Strength Training 1

Exercise To Beat Depression – 4 Major Depression Tips For At Home Exercise

Photo by Yan from Pexels
It’s tough being depressed, which is something that you probably already understand. Here are some great major Depression Tips For At Home Exercise are . But, Did you know that exercise can help you overcome depression? No matter how you feel, high-quality exercise can re-invigorate you with a newfound sense of purpose.

1. Motivating Yourself


This is undoubtedly the toughest part of starting an at-home exercise routine. Motivating yourself to exercise is tough when you are depressed. This is because a little bit of “activation energy” is required in order to help you get into motion.

2. Don’t Force Yourself


Never force yourself to exercise when you don’t feel like exercising. If you force yourself to exercise when you don’t feel like doing so, then your mind will connect exercise to a negative experience, making it less likely for you to want to exercise going forward.

3. Do What You Enjoy


You’re looking for a mood boost. Therefore, you want exercise to be a positive experience. Do exercises that you enjoy, so that you will look forward to exercise as being a vital part of your mental health. Nothing beats joy in terms of finding exercise.

4. See The Benefits


If you’re seeing the benefits of exercise, then you are going to be happy with the results. Therefore, you will get a huge mood boost and feeling of accomplishment which results from the experience. It’s challenging, but remember that it’s rewarding at the same time.

Exercise produces endorphins, which are molecules that make you feel happier. You’ll also be able to think more clearly, and you’ll be able to focus more clearly on goals.

January 12, 2021 by Exercise Tips 0

How Often Should I Do Home Workouts?

The answer is surprisingly, or not surprisingly simple:

It’s up to you. There’s no set amount of home workouts which you should perform. You can stick to what you feel comfortable with.

Remember the following:

Some research (at least from a cardiovascular perspective) suggests that there is a benefit to exercise with more intensity rather than at smaller intervals.

In other words, you don’t want to do workouts which are so intense that you end up burning yourself out after a very short period. You’ll put yourself at risk for an injury.

But, even the researchers admitted that even doing intensive workouts can mean that you are more likely to injure muscles.

What are HIIT Intense Workouts?

Intense workouts can last a few minutes or a few seconds, and are done in repetitive increments. So, you might perform a few seconds of high intensity running, with a minute or so of a lower intensity exercise. This gives you an opportunity to get your heart rate elevated and some time for cooling off.

Weight Loss

The experts also weighed in on weight loss. They suggest that calorie restriction is critical to losing weight. Proper diet can also play a huge part in losing weight.

The Verdict

The experts even disagree on the benefits of higher intensity workouts. So, just don’t work out so intensely that you injure yourself. Think about what you want to accomplish, and just add on to your goals gradually. Don’t try to accomplish everything in a single workout session – all workout goals take time.

January 6, 2021 by About Home Gyms Exercise Tips 0