Healthier lives through education in nutrition and preventive medicine Body Mass Index (BMI) is a way to define overweight and obesity. The index is a mathematical formula in which a person’s body weight in kilograms is divided by the square of his or her height in meters [kg/m2]..

#### Healthier lives through education in nutrition and preventive medicine Body Mass Index (BMI) is a way to define overweight and obesity. The index is a mathematical formula in which a person’s body weight in kilograms is divided by the square of his or her height in meters [kg/m2].

Exercise and Weight Loss

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Pennington Nutrition Series

Healthier lives through education in nutrition and preventive medicine

Body Mass Index (BMI) is a way to define overweight and obesity. The index is a mathematical formula in

which a person’s body weight in kilograms is divided by

the square of his or her height in meters [kg/m2]. The BMI

is more highly correlated with body fat than any other

mathematical ratio of height and weight; however, athletes

and individuals with a high percentage of muscle may

have a BMI in the overweight range because of the higher

density of muscle compared to fat.

A BMI of 18 to 25 is considered normal weight.

Individuals with a BMI of 25 to 29.9 are

considered overweight, and those with a BMI of

30 or more are considered obese.

Overweight is defined as increased weight in

relation to height.

Obesity is defined as an excessively high

amount of body fat or adipose tissue in

relation to lean body mass.

The distribution of body fat is important from a

chronic disease perspective. Those who have more

body fat in the abdominal area have an increased risk

for elevated triglycerides, high blood pressure and

glucose intolerance. Waist circumference correlates

well with chronic disease risk. A waist circumference

of 40 inches (102 cm) or more in men or a waist

circumference of 35 inches (88cm) or more in women

puts one at greater risk of insulin resistance and the

chronic diseases associated with it.

When someone is a few pounds overweight and

is motivated to lose weight, there are safe and effective methods to lose a few pounds and to maintain a

weight loss.

innovate educate improve lives

Present guidelines

on physical activity

American College of Sports Medicine

recommends 30 to 45 minutes of exercise three

to five days each week, maintaining the intensity

for the duration of exercise. Each session should

include a 5- to 10-minute warm-up and a cooldown period. If weight loss is a major goal,

aerobic activity should last at least 30 minutes a

day for five days each week.

The American Cancer Society (ACS) recommends at least 30 minutes of moderate activity

for adults on five or more days a week. Children

and adolescents should have at least 60 minutes

a day of moderate-to-vigorous physical activity

for at least five days a week. Moderate physical

activity, such as walking, done on several bouts

lasting 10 or 20 minutes at a time will result in

the same level of energy expenditure as one

longer session. Choose an activity that is

enjoyable so you will stick to the activity.

. .

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