Are you in optimum physical health?

Weight is one of the important predictors of physical health. Body Mass Index or BMI is used to estimate if an individual possesses a healthy weight for a given height. It is calculated as follows:

BMI= Weight (kg) / Height squared (m2)
(One pound = 0.45 kilograms; one inch = 0.0254 meter)

  • A value between 18.5 and 24.9 corresponds to the normal range.
  • A BMI of less than 18.5 is considered underweight.
  • A BMI of more than 25.0 falls in the category of overweight,
  • and more than 30 qualifies as obesity.
  • A BMI value above 40 is considered severe obesity, and this poses significant health hazards.
Calculate BMI
Weight (in Kilos)
Height (in Centimeters)

Individuals with BMIs above 40, or more than 200% relative weight, have a tenfold higher risk of death than someone of normal weight.

How many calories do you need?

The American Heart Association gives an estimate of caloric need for an individual as follows:
1. Basal Calories = Weight in pounds X 10
2. Activity Calories = Weight in pounds X 3 (For mild activity)
Weight in pounds X 5 (For moderate act)
Weight in pounds X 8 (For heavy activity)
3. Total Calories = Basal + Activity

(Use 10 percent less than Total Calories if age is greater than fifty years.)

Need ideas for a healthful snack?

Consider half a cup of yogurt, 4-5 pieces (halves) of walnuts or almonds and 10-15 raisins or Goji berries. This snack will provide you with probiotics for healthy intestines, omega fatty acids for youthful brain and anti-oxidants for a healthy heart in addition to anti-aging effects.

What types of exercises do you need?

Complete workout should consist of a mixture of the following exercises-

1. Aerobic
2. Strengthening or Toning
3. Stretching

Depending upon the age and needs of an individual these should be incorporated with discipline and sincerity.

Do you have restful sleep? How can one optimize sleep?

A restful sleep is a state of undisturbed period of rest without conscious awareness from which one awakens fresh. This varies from 6 hours in some to 10 hours in others. Most healthy adults do well with 8 hours, the need is greater in younger and diminishes with age. Many factors can affect sleep including timing, physical environment, meals etc. By paying close attention to these and other simple measures one can ensure a peaceful and restful sleep, an essential component of good health.

Learn all this and much more in Nine Easy Steps to Complete Health and Well-being