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Combat Desk Posture with Bodyweight Workouts for Programmers

Planking - combat desk posture with bodyweight workouts for programmers

The easiest way to combat desk posture is with bodyweight workouts for programmers. Bodyweight workouts are a great way to improve your flexibility and strength. A study aiming to understand the effects of sitting for long periods noted a significant increase in body discomfort during a prescribed set of exercises after sitting for 30 minutes. These exercises are also critical for helping you avoid many posture problems arising from sitting for long periods. The best way to combat desk posture is through bodyweight exercises which strengthen muscle groups. In a few minutes daily, you can easily counteract the negative effects of desk posture and sitting for long, extended periods.

Exercise #1 – Jumping jacks

Are you looking for a quick and fun way to boost your cardiovascular fitness and improve your posture? Jumping jacks are an easy, no-equipment-required exercise. Jumping jacks are designed to build muscular strength. They work both the hip flexor muscles and quadricep muscles. 

Posture is important when doing jumping jacks. Ensure that your feet are at an equal distance apart. Doing this exercise with poor posture is a terrible idea as doing so can negate the positive impacts of this exercise.

Exercise #2 – Squats

Squats were demonstrated to positively impact individuals suffering from lower back pain. Participants in a study began in a standing position with their arms extended forward, and extended their knees forward while holding this position for 3 seconds. The researchers in this study observed a very significant positive impact on the participants’ range of motion. Because squats have a positive impact on lower back pain sufferers, squats can also have a positive benefit on posture.

Exercise #3 – Planking

Planking is a fast, easy exercise that does not require any equipment. It only takes a few minutes to plank. Most importantly, it improves your posture and reduces the risk of injuring your back. It’s targeted at the core of your body, meaning that you’ll be able to sculpt that appearance that you have always wanted through planking regularly. Planking also burns calories, and is known for being a great option for weight loss.

It’s as easy as placing your body into a push-up position and holding this for a specific period. Hold the plank position for 30-60 seconds to begin and gradually increase over time. Planking has the same benefits as doing abdominal crunches for the core while being a much safer option than crunches. 

Exercise #4 – Shoulder Shrugs

Don’t forget about the upper body. Shoulder shrugs are an exercise that you can easily do while you’re sitting down. This is a common exercise used in shoulder rehabilitation, because of its ability to strengthen the shoulder muscles. For your shoulders to function correctly, a strong scapula (shoulder muscle) is essential.

All you need to do is to raise your shoulder toward your ear, and gently lower it back down. Aim to do this for at least 20-30 times in the beginning, and gradually increase the number over time.

These exercises are great ways to build your body’s overall strength. These are simple ways to counteract some of the negative effects of sitting throughout the day. Sitting for long periods is negative for your overall health, and the great way to overcome the negative effects is with targeted exercise.


August 14, 2024 by Exercise Tips 0

What is a 5 Minute Morning Exercise For Beginners Without a Gym?

What is a 5 Minute Morning Exercise For Beginners Without a Gym?

A 5 minute morning exercise for beginners without a gym is a great way to start the day! This is a perfect routine for people with no time. When you start your day off right with this simple 5 minute routine, you’ll feel energized and ready to take on the rest of the day. Modern life is fast-paced and busy.

Many studies have demonstrated the value of even a tiny amount of exercise on a daily basis. Studies with hamstring muscles for periods of 30 seconds have demonstrated the value of a quick hamstring stretch

 Consider incorporating exercise into your daily routine, and you’ll start the day off right. Here is a quick 5 minute routine that you can incorporate into your day-to-day exercise habit!

Minute 1: Stretch

Daily stretching improves blood circulation, reduces stress, and improves your overall range of motion. The key is to ensure that you’re stretching each of the main muscle groups in your body (Chest, Back, Abdominal, Arms, and Legs). Aim to hold each stretch for at least 10-15 seconds. 

You can easily stretch your back and leg muscles while lying down in bed. Simply lie flat on your back, bring your legs toward your chest and hold the position for a period of 15 seconds each. Arms/shoulders can easily be stretched while seated. Extend your right to the left side and hold it with your left hand. Repeat with the left arm, and extend it to the other side. 

Minute 2: Push-ups

Push-ups are another simple exercise that you can do in just 1 minute per day. Aim to complete 40-50 of these in a 1-minute session. Push-ups have benefits for both muscle strength and cardiovascular health. Just aim to keep your back straight, place your hands at shoulder-width apart from one another, and repeat the push-up motion.

Minute 3: Mountain Climb

This is an easy and fun core workout! Mountain climbs begin in a pushup position. Instead of doing a pushup, bring your legs forward and backward as if you were running in place from a pushup position. Aim to complete 20-30 of these at various paces, both slow and fast. It’s easy to accomplish this in a few minutes or less each day. These have been demonstrated to improve cardiovascular function and range of motion in the legs.

Minute 4: Burpee

A burpee exercise begins from a standing position. Start by moving your legs side by side inward from the push-up position (similar to doing a mountain climber). Jump back up, and clap your hands in the air. While jumping back up, bring your legs inward toward your chest. This can be a difficult exercise, especially if you’re a beginner. Aim to do 10-20 of these in a minute. As part of a series of similar exercises in a research setting, Burpees demonstrated significant improvements in body oxygen uptake and endurance.

Minute 5: Run In Place

If you can’t run outside, running in place indoors can have the same cardiovascular benefit. Run in place for the last minute of your exercise. It’s a great way to build your strength, as you’re shifting your weight from one leg to another. It’s a great alternative to exercising outside if you are unable to run outside.

There’s nothing that should hold you back from adding exercise to your day-to-day routine! It’s a critical part of your day, and neglecting it means that you’ll neglect your health and future health needs. A brief daily exercise routine can help you make consistent progress toward health and wellness goals. 

June 2, 2024 by Core 0

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT?

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT?

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT? High speed yoga is as the name suggests – doing standard yoga poses at a higher speed. These poses also tend to be more intense than regular yoga poses. It’s an intense experience that is designed to push the limits of the body. You’ll be doing a lot more breathing in and out with speed yoga transitions than you would normally do with a regular yoga pose.

Tabata is different from power yoga because it’s a form of exercise focusing on short intervals. It’s designed to produce elevated heart rates for short periods. HIIT is very similar because it is another form of exercise that focuses on intense intervals of physical activity. 

10 minutes of yoga can be a great mood booster, and a great way to start your day. Especially with speed yoga, it’s a great way to get into motion for the day. Tabata, HIIT, and speed yoga are all popular forms of exercise. Any form of movement is always great for your health!

How is fat burned?

Your body consumes fat through a biochemical process. Your body consumes stored fat as energy to perform tasks. You’re always consuming calories, even while sitting. Exercise is the fastest way to consume excess calories that are not needed. Fat leaves the body through sweat and carbon dioxide while you exercise. That’s why it’s recommended to exercise frequently when you’re attempting to lose weight.

When carbohydrates and other fats are consumed, the bloodstream transports these fat molecules throughout the rest of the body. Enzymes break the stored fat molecules down to be used later on during exercise. Fat is burned, and energy is produced! What’s most relevant is that the more you breathe or sweat, the more you’ll burn!

The Verdict

All forms of physical activity are great! Based on the Compendium of Physical Activities, Power Yoga consumes approximately 4 times the number of calories that you would burn from sitting. HIIT and other high-intensity workouts consume 4.3 times the number of calories that you would burn from sitting. There is somewhat of a greater additional calorie burn rate for High-Intensity Interval Training and other intense exercises, but the calorie burn rates are very similar based on the data! 

February 3, 2024 by Cardio Exercise Tips Health Tips Yoga 0

How to Recover Faster from Your Home Workout with Anti-Inflammatory Foods

Recover Faster from Your Home Workout witRecover Faster With Anti-Inflammatory Foods

Nutrition is a part of overall health, and a great way to recover faster from your home workout is with anti-inflammatory foods. Here is a brief overview of the benefits of eating anti-inflammatory foods before or after exercise, as well as a few examples of foods with anti-inflammatory properties. 

What are anti-inflammatory foods?

Anti-inflammatory foods are foods that have the ability to reduce or slow damage to your body caused by environmental factors, stress, and aging. Too much inflammation results in serious chronic diseases such as heart disease, liver disease, and diabetes. 

Anti-inflammatory foods are typically antioxidant-rich sources of nutrition. Olive oil, vegetables, fish, and green vegetables are great examples of anti-inflammatory foods. These are able to have a very positive impact on your overall health and well-being.

1. Anti-inflammatory foods slow aging

Research demonstrates that inflammation in the body is a major accelerant of aging. This is due to damage caused by radical oxygen species in the body. In all parts of the body, including even the eyes, reactive oxygen species are demonstrated to cause inflammation and aging. A study looking at the retina has discovered that reactive oxygen species cause damage to the retina over time.

These anti-inflammatory foods work by restoring antioxidant activity and other critical components of overall health. Free radicals cause damage to DNA and living cells through chemical interactions. Anti-inflammatory foods have Antioxidants that are able to absorb these damage-causing free radicals to prevent further damage.

2. Anti-inflammatory foods are a mood booster

A significant component of mood is nutrition, as there is a clear link between nutrition and improved mood. Your intestines have receptors for serotonin, a chemical that your body uses in order to regulate your mood. When anti-inflammatory foods are absorbed by the intestines, your body’s serotonin levels get a major boost. As added evidence of the benefits of anti-inflammatory foods, processed foods have the opposite effect.

3. Anti-inflammatory foods help your body heal faster

Anti-inflammatory foods are great for helping your body counteract the effects of chronic disease. Inflammation is the body’s response to being injured. Over time, too much inflammation is what causes chronic heart, brain, lung, and liver diseases. Because anti-inflammatory foods support the immune system, this means that your body is able to recover quickly from illnesses or even exercise. Furthermore, anti-inflammatory foods are able to lower cholesterol levels. 

As you know, exercise puts a lot of stress on the body. You are probably very familiar with the post-workout aches and pains that you may experience. The reason why you feel this way is because of the stress caused by exercise. Anti-inflammatory foods counteract these effects by reducing post-workout inflammation.

Citrus

Citrus fruits (Oranges, Limes, and Lemons) are a rich source of Vitamin C and other antioxidants. These vitamins are able to absorb the damage-causing free radicals. The Vitamin C found in citrus fruits is also critical to the functioning of your immune system. 

Leafy Green Vegetables

Leafy green vegetables are always a very rich source of antioxidants. Kale is a widely recognized source of antioxidants. It is packed with Vitamins A, C, and K as well as carotenoids. Leafy green vegetables are always a great source of nutrition as natural superfoods.

Spices

Turmeric is another common source of antioxidants. As a spice, it’s known for its powerful free-radical absorbing abilities. It has also been demonstrated to improve memory and overall cognitive health on top of its antioxidant benefits

Incorporating antioxidants into your diet is the best way to improve your health. If you’re looking for a way to improve your nutrition and recover quickly from exercise – add antioxidants to your diet!

October 9, 2023 by Health Tips obesity 0

Small Steps, Big Gains: Incorporating Desk Micromovements for a Healthier Workday

incorporating desk micromovements for a healthier workday

If you don’t have enough time for exercise throughout the day, incorporating desk micromovements can help. Every time you tap your foot or even twiddle your thumbs, you’re burning calories! These are great examples of micromovements that can help you incorporate more physical activity throughout your day. Here are some great examples of micromovement exercises that you can incorporate into your day for more physical activity!

Tap Your Toes

One of the biggest risks to sitting for long periods of time is Deep Vein Thrombosis. Tapping your toes is a great way to increase circulation in your legs, and burn calories at the same time. Tapping your toes is a great way to help mitigate the effects of sitting for long periods of time and reduce your risk for Deep Vein Thrombosis. These small incremental activities can add up to a lot of calories burned over time!

Breathe In and Breathe Out

Simple deep breathing exercises are also great for burning calories. A study conducted at a hospital over 26 days, featuring 20 obese patients on a low-calorie diet showed improvements in exercise capacity. Comparing the experimental group with the control group, the experimental group patients performed better on a 6-minute walking assessment. Breathing does burn a tiny amount of calories. However, deep breathing exercises are very beneficial because they promote a healthier overall appearance. Deep breathing exercises are also very beneficial for your mood.  A deep breathing exercise can take as little as a minute. Just take a deep breath for 20 seconds, hold it for 20 seconds, and exhale for 20 seconds.  

https://pubmed.ncbi.nlm.nih.gov/20805830/

Shoulder Rolls

Do you feel a lot of tension in your shoulders? These are easy exercises which you can do while sitting in a stationary position. Shoulder roll exercises are designed to stretch your trapezoid muscles. If you feel a lot of tension on your back and neck, shoulder rolls are a great way to relieve some of the tension. This form of exercise can also improve your ability to lift weights or perform other more intense exercises that rely upon your back and shoulders. However, you’ll have to be very careful when performing these exercises. It’s best to avoid forward and backward motions, and strictly perform an up and down motion while doing shoulder roll exercises.

What Muscles Do Shoulder Shrugs Work? | livestrong

Shoulder Shrugs: Muscles Worked, Benefits, and How To (healthline.com)

Head Nodding

Did you know that nodding your head can have benefits to your physical health? Neck strength is an important part of your body. Head nodding can help strengthen the muscles in your neck. Head nods are cited as a potential exercise that can help alleviate neck pain. If this is something which you experience as a result of a job which requires long periods of sitting, head nodding exercises can help.

Recent Advances In Therapeutic Exercise For The Neck: Implications For Patients With Head And Neck Pain – BPhty – 2003 – Australian Endodontic Journal – Wiley Online Library

Incorporating motion and movement in your day-to-day activities is a great way to be able to improve your overall health and fitness. Although micromovement exercises may not always burn a ton of calories or lead to significant improvement in strength, these exercises have many clear benefits. Therefore, it’s a great idea to incorporate micromovements into your daily exercise routine.

Incorporating motion and movement in your day-to-day activities is a great way to be able to improve your overall health and fitness. Although micromovement exercises may not always burn a ton of calories or lead to significant improvement in strength, these exercises have many clear benefits. Therefore, it’s a great idea to incorporate micromovements into your daily exercise routine.

August 31, 2023 by Exercise Tips Health Tips Resources Stretching 0

Are adjustable versus fixed-weighted dumbbells better for a home gym set-up

Are adjustable versus fixed-weighted dumbbells better for a home gym set-up? You’re probably most familiar with the ones which you have seen before which are a specific weight – such as a 10 pound or 50 pounds. But, there is another option as well – adjustable weight dumbbells. As the name implies, adjustable – meaning that you can change the weight setting on them. You can have multiple weights in one with these adjustable dumbbells.

How Do They Work?

They are almost similar to barbells, except they are hand-sized. They allow you to add or remove individual weight plates to them. Typically, adjustable weight dumbbells have a dial setting on them for you to use in order to adjust their weight. When you turn the dial, you’re able to adjust the weight to be at the setting of your choice. You would use them as you would use any other piece of exercise equipment at home.

How are adjustable dumbbells different from fixed-weight dumbbells?

Fundamentally, they are the same piece of equipment. They are both really easy to use, but the biggest difference (in terms of usability) is that fixed-weight dumbbells are a single (whole) piece of equipment. With adjustable weight dumbbells, there are multiple plates which comprise these. Ultimately, what this means is that adjustable weight dumbbells are not typically as portable as fixed-weight dumbbells but these do offer several benefits.

What are the benefits of an adjustable versus Fixed-Weight Dumbbell?

They are no different than any other dumbbell. With these weights being adjustable, you’re able to change the setting on them in order to choose the amount of weight to lift. Regular dumbbells are set to a pre-set amount. If you would like to have the benefit of multiple weights available in a single weight, then an adjustable weight dumbbell is a great choice! 

What is the Range of an adjustable versus fixed-weight dumbbell?

The great thing about owning an adjustable dumbbell is that these come in a wide range of weights. Some offer higher weight ranges than others, but many can go up to 80 pounds. This means that as you gain in endurance and strength, you’re able to increase the weight of the dumbbells which you are using for your exercises. With single weight dumbbells, you would need to own several of these in order to accomplish the same thing.

Cost

Adjustable weight dumbbells are more costly than single-weight ones.  However, you would only need to own one or two of these to cover a wide range of exercises which you’re looking to do – versus several single-weight dumbbells. A complete set of high-quality ones will cost hundreds of dollars. As you increase the amount of weight which you add to your dumbbells, the cost of these will increase as well.

Bottom Line

Are adjustable versus fixed-weighted dumbbells better for a home gym set-up Adjustable weight dumbbells can be a great choice, especially for a home gym. Dumbbells are always a great choice for many upper-body exercises. If you have limited space at home, then you should definitely consider adding these to your home fitness equipment collection. If you’re looking for a whole-body workout, you may also want to consider adding resistance bands as well. 

February 21, 2023 by Health Tips 0

How can we do bicep exercises at home without dumbbells and barbells

bicep exercises at home without dumbbells and barbells

No equipment, no worries – we can do bicep exercises at home without dumbbells and barbells. If you want to have a nice physique, remember that your biceps are those arm muscles. Luckily, you don’t need equipment to exercise them. We just need to be creative on how we exercise these muscles. Here are a few simple ideas for ways to exercise these muscles without having weights on hand. 

Resistance Bands – The Best Bicep Exercises at Home Without Dumbbells and Barbells!

If you are willing to invest a little bit of money into equipment, Resistance Bands are able to simulate weights. They can be incorporated into a whole body workout! Most likely, you haven’t bought any exercise equipment yet because you’re worried about space constraints. If you have concerns about storage, then resistance bands are perfect! Resistance bands are also super easy to use, meaning that you can do a few bicep stretches with regular arm movements.

Push-Ups

Push-ups are great for your bicep muscles as these exercises are able to target this muscle group! This exercise requires a lot of back-and-forth motion, and they also allow you to exercise other parts of your body including your back and scapula. These are easy – just have your hands flat and feet straight, and use your arms to push your body up!

Lifting Heavy Things!

There’s a good chance that you have something heavy around your home that’s fairly easy to pick up! You don’t always need dumbbells and barbells to get the benefit of lifting weights. When you lift heavy things, you’re still doing the same work! A full milk jug can weigh 8 or 9 pounds – not a ton of weight that you are accustomed to. Heavy books can also be a great substitute for dumbbells and barbells!

Pull-Ups

This is something which you probably won’t be able to do at home. If there is a park nearby, use a sturdy metal bar at the park in order to do pull-ups. These can be challenging to do at first, but these are great exercises for your biceps. They also help to work other muscle groups in your body as well in addition to your biceps. 

Remember that resistance bands are great exercises! Add resistance bands to your exercise routine for maximum impact

December 19, 2022 by Health Tips 0

If Russian Twists are bad for your back why aren’t hanging windshield wipers

If Russian Twists are bad for your back why aren't hanging windshield wipers

Many people doing abdominal muscles often compare the safety risk of one over the other, thinking if russian twists are bad for your back, why aren’t hanging windshield wipers? Fortunately, it’s possible to build your abdominal muscles while avoiding potential back injuries in the future. For that reason, many often compare one form of exercise to another in order to determine safety and efficacy.

What are Russian twists?

Russian twists are a common sitting exercise. While sitting, this is where you lift your feet off the floor and pass a weight from one side of your body to the other. This is not an easy exercise, but it’s not something that’s too difficult to do. You’re moving your body in a twisting motion, which is why it’s called a twist. 

What are hanging windshield wipers?

This is a very difficult exercise that you can’t do at home. It requires you to hang vertically from a bar,a nd swing your legs from left to right. Furthermore, this exercise requires you to orient your legs in a way that they are parallel to the floor. Imagine making your legs look like a windshield wiper on an automobile. This is also an advanced exercise that may not be a great idea for beginners due to its high risks of injury. Part of the reason why this exercise carries a lower risk of an injury is because people doing this exercise may have more experience!

Risk of a Back Injury From Russian Twists

Many online writers suggest that Russian twist exercises are dangerous due to a risk of compression. One athletic therapy journal article from 2008 indicates that the Russian Twist exercise is a great advanced core exercise. Another study mentions an older golfer who used russian twists as part of an exercise routine as a way to help improve core strength. 

It’s clear that russian twists are a form of exercise which are well-documented to produce great results. However, this doesn’t mean that this form of exercise does not come without the chance of an injury. A trainer was quoted in Men’s Health suggesting that the exercise places a lot of pressure on the spine. It’s certainly true that a rotational position with the exercise is very likely to cause an injury. In most cases, the recommendation is to avoid the exercise due to the spinal pressure. This is especially important to consider if you’re new to exercise.

Alternatives

Ultimately, both Russian twists and hanging windshield wipers are core exercises. They’re designed to target the muscles in your abdomen. Fortunately, you can still work these muscles with a much lower risk of an injury. You might consider planking! This might be a slightly uncomfortable exercise at first, but you’re able to build the same core muscles that you would build with a Russian twist!

Conclusion

There have been studies which have shown the benefits of Russian twist exercises. But, there’s also plenty of evidence which suggests that the exercises are dangerous. Therefore, you may want to reconsider these, especially since there are other great options that are able to work the same muscle groups.

October 22, 2022 by Core Strength Training 0

What is the best home gym equipment for losing belly fat

What is the best home gym equipment for losing belly fat

Exercising at home, and want to know what is the best home gym equipment for losing belly fat for you to buy? The good news for you is that you’re able to burn belly fat – even if you’re exercising at home. Not all exercise equipment is created equally for burning fat; but each type of equipment has its advantages and disadvantages. Here are a few suggestions to help you get started with building your home gym.

1. Kettlebells are the best home gym equipment for losing belly fat

Kettlebell swings are powerful exercises. This is ultimately a full-body exercise, as these weights can help you build your core strength up. The benefits extend all the way down from your arms, core, and your legs. Furthermore, kettlebells don’t take up too much room. They’re not very portable, but kettlebell exercises are great exercises that you can do at home.

2. Resistance Bands

Resistance bands are a great piece of equipment to have because they can travel with you wherever you go. They create additional “resistance” on your muscles, and can be used for a full-body workout without having to have a lot of big, heavy weights on hand. They’re super light, and great for your workout. Resistance bands come in varying levels of tension, meaning you’re able to buy ones which are able to require more strength.

3. High Quality Shoes

Running / biking / jogging is a great way to burn extra calories. These activities can take you out of your home environment, boosting your mental and emotional health. Therefore, you’ll want to have a great set of running shoes on hand. Look for a sturdy, comfortable pair that are reasonably-priced. 

4. Yoga Mat

Yoga is a powerful exercise that is relaxing and allows you to use many different muscles in your body. A yoga mat is a great thing to have on hand as it makes for more comfortable stretching as opposed to a hard floor. Yoga mats are easily rolled up, and are also very portable. 

5. Jump Rope

This exercise isn’t just for schoolchildren. If you’re looking for a quick exercise that’s fun and burns a lot of calories, jumping rope can be another great choice. A jump rope is very portable, and can be stored nearly anywhere. It’s able to help build leg muscles and burn calories at the same time, plus exercise will feel a lot less like work and a lot more like play.

As you can see, home exercise equipment doesn’t need to be expensive or take up a lot of room. With a few simple pieces of equipment, you’re able to have access to some very powerful home workouts that you can do virtually at any time. Furthermore, if you travel a lot, you can also take many of these pieces of equipment with you wherever you go.

September 28, 2022 by Health Tips 0

How Can We Calculate BMI (body mass index) with Height and Weight

how can we measure bmi (body mass index) with height and weight

Curious on how we can calculate BMI (body mass index) with height and weight, as well as what it’s useful for? Body Mass Index (BMI) is a measurement which uses a person’s height and weight in order to determine the amount of body fat the person has. The idea is that a taller person that is heavier will have less body fat than a shorter person who is heavier.

Limitations of Using BMI – and How Can We Calculate BMI (body mass index) with Height and Weight

One of the most widely-known limitations of body mass index is that it does not take body composition into account. Suppose you have two people, one of them is named Jake and the other person is Ryan. Jake and Ryan are both 5 Feet, 8 Inches tall. However, Jake is heavier (at 190 pounds) than Ryan (at 170 pounds) although both have the same 30 inch waist size and height.  

The reason behind Jake’s heavier body weight is that he has a different body composition from Ryan with more lean muscle mass. Ryan’s BMI would be 24.9, while Jake’s BMI would be at nearly 29. BMI measurements would classify Ryan as being of a normal body weight, while Jake would be considered Overweight. However, the reality is that Jake has more muscle mass than Ryan which is not accounted for in BMI.

Furthermore, BMI does not adjust for other factors that create explainable differences between body weight and height. Age and Gender are often common contributing factors as to why two people of the same height and even similar body composition would have different BMI indexes based on weight.

How To Calculate BMI (body mass index) with height and weight

BMI Is relatively easy to calculate with a simple formula. If you’re in the US and you are measuring in inches and pounds, do the following:

  1. Multiply your weight in pounds by 703. If you weigh 170 pounds, 170 x 703 = 119510
  2. Using your height in inches (remember, 1 foot is 12 inches), find the square of this number by multiplying it by itself. If you are 5 feet, 8 inches tall, you would use the number 68 and multiply it by itself = 68 x 68 = 4624
  3. Divide the first number by the second, and you will get the number 25.84

Here’s how to interpret your BMI:

  • Less than 18.5 is considered underweight
  • 18.5 to 24.9 is normal weight
  • Overweight is 25 to 29.9
  • Obese is anything over 29.9

What Can It Be Used For?

BMI can be a great measurement which allows you to more accurately determine whether or not you’re overweight or obese. It’s not an entirely accurate measurement of your level of health and overall fitness, but it’s a great starting point. You may want to assess your BMI in combination with your body fat level to make a more accurate determination as to whether or not you’re at a healthy body weight.

Conclusion

Don’t rely on BMI by itself to determine whether or not you’re overweight. Use it in combination with self-assessments of your own health.

August 18, 2022 by Health Tips obesity Resources 0