What Is a Healthy BMI and the Range?
A healthy BMI, or body mass index, is a range of values that indicate a healthy weight for an individual based on their height. Generally, a healthy BMI for women and men is between 18.5 and 24.9. Healthy BMI range indicates a healthy weight and is associated with a lower risk of health problems such as type 2 diabetes, heart disease, and certain types of cancer.
You can calculate your body mass index with our Healthy BMI Calculator.
Healthy BMI Chart
What to Do to Achieve a Healthy BMI?
Achieving a healthy BMI for men and women involves adopting healthy lifestyle habits such as a balanced diet, regular physical activity, and proper sleep. Here are some tips that are recommended by WHO to help you through the process:
Balanced Diet: In order to consume a healthy diet, you should consume a variety of fruit, vegetables, whole grains, lean protein sources, and healthy fats. Make sure to limit your consumption of trans fats, and added sugars.
Regular Exercise: Try exercising 150 minutes per week at a moderate level or 75 minutes at a vigorous level. Maintain and build muscle mass by performing strength training exercises two or three times per week.
Getting Enough Sleep: Lack of sleep can affect hormones that regulate hunger and appetite, leading to overeating and weight gain.
Stress Management: Find healthy ways to manage stress, such as practicing yoga or meditation, talking to a therapist, or engaging in a hobby.
Avoid Smoking and Excessive Alcohol Consumption: Smoking and excessive alcohol consumption can lead to weight gain and other health problems. Quit smoking and limit your alcohol intake to moderate levels.
By adopting these healthy lifestyle habits, you can achieve a healthy BMI and improve your overall health and well-being.
Diet and Exercise Tips for a Healthy BMI
Here are some diet and exercise tips to help you achieve and maintain a healthy BMI:
Diet Tips
• Eat a balanced and proper diet that includes protein, fruits, vegetables and whole grains.
• Avoid processed and sugary foods, which can contribute to weight gain and negatively impact your BMI.
• Control your portion sizes to avoid overeating.
• Drink water to stay hydrated.
Exercise Tips
• The most important thing is to exercise at least 30 minutes most days of the week at a moderate to high intensity.
• Strength training exercises build muscle and increase metabolism.
• Try boxing, hiking, swimming, or other physical activities that you enjoy.
• Make exercise a part of your daily routine, such as taking a walk during your lunch break or doing a home workout before or after work.
Exercise Tips for Adults
According to Harvard School of Public Health, the following tips should be considered if you’re seeking motivation to begin exercising or looking to switch up your current routine.
• You don’t need to complete all of your exercise at once; ten minutes of physical activity in the morning, afternoon, and evening can provide similar benefits to a 30-minute workout.
• Working out with a friend can keep you accountable and motivated.
• When walking, aim for a brisk pace to help control weight.
• Try using a pedometer to monitor your steps, and work towards achieving 10,000 steps per day.
• Limit your screen time and find ways to incorporate physical activity into your daily routine, such as exercising while watching TV.
• Joining a fitness class or incorporating exercise into your daily schedule can help you stay on track and motivated.
• Additionally, setting short-term goals and rewarding yourself for achieving them can help maintain motivation.
Diet and Exercise Tips for Teens
According to Numeours KidsHealth, losing weight through dieting may not be effective for teens in the long run, as many diets require cutting back on calories or eliminating certain foods. Instead, focus on making small lifestyle changes that can have a big impact, such as avoiding sugary drinks, getting regular exercise, limiting screen time, watching portion sizes, and eating more fruits and vegetables.
• Avoid consuming sugary drinks like soda, juice, sweet tea, and sports drinks as they contain a lot of calories and provide very little nutritional value. Teens who consume such drinks on a regular basis are more prone to being overweight.
• Engaging in regular physical activity is important for teens to burn calories, build muscle, and maintain a healthy BMI weight. Walking your dog, cycling to school, or any other activity that increases your daily level of activity can be beneficial.
• To prevent weight gain, it’s important to limit the time teens spend in front of screens. Watching TV, playing video games, and using electronic devices for non-school-related activities can contribute to weight gain.
• Teens must be mindful of their portion sizes. Consuming large portions can add extra calories and lead to weight gain. Choosing smaller portion sizes, especially when eating high-calorie snacks should be considered.
• Fruits and vegetables for teens contain not only vitamins and minerals but also fiber, which makes them feel full. When you eat plenty of fruits and vegetables, you’re less likely to overeat.
BMI and Health Risks
BMI is associated with various health risks. Individuals with a BMI in the overweight or obese range are at a higher risk of developing health problems such as:
• Type 2 diabetes
• Heart disease
• High blood pressure
• Stroke
• Certain types of tumors
What are the Diseases Associated with Obesity?
Heart Disease: High BMI can increase the risk of developing heart disease and other cardiovascular conditions.
Type 2 Diabetes: High BMI is a risk factor for type 2 diabetes, which can lead to a range of health complications.
High Blood Pressure: It is also associated with high blood pressure, which can increase the risk of heart disease and stroke.
Sleep Apnea: It increases the risk of sleep apnea, a condition where a person’s breathing is interrupted during sleep.
Joint Problems: Excess weight can put stress on joints and lead to conditions like arthritis.
Certain Cancers: High BMI is again linked to an increased risk of certain types of cancer, including breast, colon, and kidney cancer.
Healthy BMI for Pregnancy
Maintaining a healthy BMI for pregnancy is important for both the mother and the baby’s health. The ideal Healthy BMI range for pregnancy depends on the pre-pregnancy condition of the mother. Here are the recommended BMI ranges for pregnancy based on pre-pregnancy BMI:
Underweight: If the mother has a pre-pregnancy BMI below 18.5, the recommended weight gain during pregnancy is between 28-40 pounds or 13-18 kg.
Normal Weight: If the mother has a pre-pregnancy BMI between 18.5-24.9, the recommended weight gain during pregnancy is between 25-35 pounds or 12-16 kg.
Overweight: If the mother has a pre-pregnancy BMI between 25-29.9, the recommended weight gain during pregnancy is between 15-25 pounds or 7-11 kg.
Obese: If the mother has a pre-pregnancy BMI above 30, the recommended weight gain during pregnancy is between 11-20 pounds or 5-9 kg.
Why Is a Healthy BMI Important?
Maintaining a healthy BMI is an important part of a healthy lifestyle and can help reduce the risk of several health problems while improving overall physical and mental health such as;
• Health risks including heart disease, type 2 diabetes, high blood pressure, sleep apnea, joint problems, and certain types of cancer.
• Better overall health, including better mental health and a lower risk of chronic disease.
• Healthy BMI can improve physical fitness and make it easier to participate in physical activities.
• Research suggests that people with a healthy BMI are more likely to live longer and have a better quality of life.
• It can also improve self-esteem and body image, which can lead to a better overall sense of well-being.
