Diet : Fitness and Exercises : Body Mass Index

Body mass index is the ratio of weight to height to estimate body fat. It is advisable to use Body mass index along waist to hip ratio to get complete picture of your weight status. Body mass index is particularly helpful for identifying children and adults at risk of overweight. But it not gives completely accurate information.

The formula for Body mass index is WEIGHT (KG)/HEIGHT (MT2)

BMI	Category
Less than 18.5	Underweight
18.5 to 24.9	Normal weight
25 to 30	Over weight
More than 30	Obese

Source :- Click Here

Diet : Fitness and Exercises : Benefits of Exercise

• Regular exercise prevents back pain.

• Helps to maintain bones, muscles and joints healthy.

• Reduces risk of diseases such as cardiovascular, blood pressure, diabetes and cancer.

• Helps in controlling weight.

• Improves metabolism.

• Relieves from stress.

• Reduces feeling of depression and anxiety.

• Exercise improves function of immune system.

• Exercise improves blood and oxygen circulation for all vital organs.

• Exercise slows down ageing.

• Exercise increase insulin sensitivity and prevents diabetes.

• Exercise will help you to sleep well.

• Exercise improve mood and due to the chemicals it releases in the brain called endorphins, it gives you an overall feeling of well being.

Source :- Click Here

Fitness and Exercises Weight Management

Weight management is balancing energy intake and energy expenditure. In other words maintaining your body weight healthy. To maintain a healthy body weight proper nutrition and physical activity is necessary. Weight management is important throughout the life. Many athletes alter normal energy intake to either gain or lose weight. The goal weight of athletes should be based on body fatness. Weight loss should be achieved before the competitive season begins to ensure maximum strength. Weight gain should be achieved through a gradual increase in energy intake combined with a strength training programme to maximize muscle weight gain over fat weight gain. Fat intake should not exceed 30% of kilocalories from fat.

Source :- Click Here

Be creative, make exercising fun'

Exercise does wonders for our mood, boosts our energy levels, and has a myriad of benefits to the heart. Yet, we give up working out at the drop of a hat, sometimes when it gets all too boring.

By incorporating certain creative strategies, you can make exercising fun and maintain healthy cardiovascular system, says Judy Hinderliter and husband Alan from University of North Carolina.

Exercise not only can help people lose weight, but also improves mood significantly. "That in turn can affect how we feel about ourselves and affect a lot of our lifestyle choices," Alan added.

Hinderliters advise people starting a new exercise programme to consult a physician and to start slowly. "A lot of people try to do too much at once and fail or become injured," said Judy. "I really encourage people to start out gradually with any changes in eating and exercise, so it becomes part of their lifestyle," she added. Here are some tips from the Hinderliters to help maintain a regular exercise regime without getting bored.

Turn social occasions into fitness time. For instance, the Hinderliters went on a run for their first date, redefining the meaning of "heart-pounding."

Schedule exercise into your day, just as you do with other appointments.

Vary the type and intensity of exercise to avoid boredom.

Play games, such as tennis, racquetball or squash. Such games are "a way to keep it fun and interesting, but also a great workout," Alan Hinderliter said.

If you can afford a personal trainer, get one. A professional can help you design an effective exercise programme and guide you how to avoid injuries.

If you can, try walking to work. "Instead of a 15-minute commute, make it a half-hour walk," Alan Hinderliter added.

Don't forget to eat a heart-healthy diet: whole grains, lean meat and low-fat dairy products, plenty of fruits and veggies, and few saturated fats. For an average person, the caloric content of a tablespoon of butter requires a mile of walking to burn off, Judy explained.

Get a minimum of 30-minute of moderate exercise, such as brisk walking, at least five times a week, or 30 minutes three times each week of vigorous exercise such as running, swimming, bicycling or playing basketball.

•