BMI and Aerobic Exercise

Have you heard of BMI?

Well, it's Body Mass Index. It was once a popular method to determine one's health or rather whether one is underweight, normal or overweight. It was even used by WHO (World Health Organization) to determine the obesity of the general population in the 1980's.

This index is indeed a straight-forward formula:

BMI = Weight (kg) / Height x Height (m)

BMI values
Less than 18.5 = underweight
18.5 to 24.9 = normal weight
25.0 to 29.9 = overweight
30 or greater = obesity

Using the above index, i was then considered having a normal weight. I was glad, but not for long! The index was originally meant for the Europeans and most probably they have overlooked the smaller size Asians and should have the cut-off points adjusted. Much later in 2005, Singapore revised the index based on local studies and the revised figures were accepted by WHO.

BMI values for Asians
(using risk rather than weight):

Less than 18.5 = risk of nutritional deficiency diseases and osteoporosis
18.5 to 22.9 = low risk (healthy range)
23.0 to 27.4 = moderate risk
27.5 or greater = high risk

There is a gadget, below here, to help you to calculate your BMI. It also provides English unit system (pound, feet and inches). The BMI index is based on European standard or perhaps also applicable to those Asians whose build-up is as big as the Europeans ;-). For others, just use their calculated BMI and compare them to the above list here.

Take note that there are some exceptions to a high or to a low BMI score that includes competitive athletes; body builders; women who are pregnant; children; elderly; people with a physical disability who are unable to walk and may have muscle wasting; people who are exceptional short or exceptionally tall. In other words if you are under one of this categories, BMI is not for you!

With the Asian BMI index, i was then under moderate risk (or simply overweight) and this made me aware of the health risk and made me return to aerobic exercise with stronger determination. For the latter, I chose jogging rather than swimming or cycling due to convenience as in the neighbourhood, there are jogging tracks provided around the ponds. Note that badminton, squash, football, table-tennis are not considered as one. Compare to jogging or quick-paced walking, there is a continuous movements of limbs whereas the others mentioned are "stop and play" motions even though they may have sweated as much as running. My target was to lose about 2 kg in order to be in the healthy range. There you are, after 3 months of aerobic exercise regime, my BMI is now 22.8 but i hope to have the figure further reduce to about 22.

If you are like me having moderate or high risk, go out there and shed your pounds. Go for it!