Best Exercises To Lower BMI (Body Mass Index)

Table Of Content

• What is BMI (Body Mass Index)

• Why Exercise?

• How is weight loss advantageous?

• How much Exercise should you do?

• Best Exercises to Lower BMI

• Take-Home Points

• FAQ on Best Exercises To Lower BMI

Introduction

According to statistics, 650 million persons worldwide are fat and nearly 1.9 billion are overweight. Obesity-related mortality (deaths due to or related to obesity) is estimated to be responsible for 2.8 million deaths each year.More than 135 million people in India suffer from obesity. The prevalence of obesity varies by age, gender, location (geographic and socioeconomic), etc. in India. Obesity is a significant risk factor for several heart diseases, including heart failure, stroke and heart rhythm disorder. 

Regardless of weight loss objectives, high levels of physical activity (PA) or exercise training (ET) should be a key component of any treatment plan for obese people. These activities are also linked to numerous heart advantages. Heart and lung  fitness and high levels of PA are inversely related to heart disease, T2DM, and all-cause death. Infact more research indicates that high levels of e exercise reduce the health risks associated with obesity.

The following figure summarizes the current American College of Sports Medicine (ACSM) recommendations for physical activity to maintain health and encourage weight loss. 

Patients frequently inquire about how much exercise is required to lose weight and what kind of ET should be done in the clinical context. Individual variances can range from weight gain to clinically significant weight loss in the weight changes in response to ET without calorie restriction. On the basis of their unique weight reduction programme, clinicians should talk with their patients about what expectations are reasonable. In the following articles, we will discuss the various exercises to lose weight and which are the best exercises to lower BMI.

To know more about BMI and how to lower it, read further! 

What is BMI (Body Mass Index)

A medical screening tool called the body mass index (BMI) calculates the ratio of your height to weight to determine how much body fat you have. BMI is calculated by medical professionals by dividing weight in kilograms (kg) by the square of height in meters (m2). Although BMI often corresponds with body fat—the higher the score, the more body fat you may have—it isn't always reliable. BMI is not a diagnostic tool for health. BMI and other tools and tests are used by medical professionals to evaluate a patient's health and risk factors. Heart disease, stroke, and Type 2 diabetes may be brought on by high body fat. Malnutrition may be linked to low body fat. The proper quantity of body fat aids in the absorption of vitamins and minerals. Additionally, it gives your body a source of energy, aids in regulating body temperature, and shields your organs.

Why Exercise?

You're probably asking yourself right now, "Why do I still need to exercise with a high BMI? Should I start by dieting? It's partially accurate. Diet does have a significant impact on how much we weigh. It's crucial to stick to a wholesome diet that is packed with mouthwatering nutrients if you want to start losing weight. The same goes for exercising. By exercising, you tone your muscles, which makes it simpler for you to move around. Additionally, you actually wind up burning more calories as you develop a muscular tone. The risk of diabetes, heart disease, and other problems associated with a sedentary lifestyle are all reduced when you exercise.

How is weight loss advantageous?

According to the scientific statement on obesity and weight reduction from the American Heart Association, patients who are overweight or obese should lose weight to lessen the severity of their heart disease risk factors. Improvements in numerous risk factors, including the prevalence of insulin resistance, type 2 diabetes (T2DM), imbalance in cholesterol levels, high blood pressure, lung disease, heart disease, and inflammation, have been linked to weight loss in these patients. The reduction of heart disease and T2DM risk variables has been demonstrated to be more effective with clinically significant weight loss ( 5% of baseline body weight). 

Therefore, there is a compelling case for clinicians to encourage overweight and obese patients to make at least small-scale weight loss attempts.

How much Exercise should you do?

Strenuous exercise for 150 minutes per week (2.5h), or roughly 30 minutes per day, five days per week. These are the most recent guidelines made by the American Heart Association regarding how much exercise is necessary to maintain good health.

If you are just getting started. This may seem like a lot, and you could find it difficult to find the drive to start moving. That is typical. Don't give up though. Find a timetable and habit that suits you instead.

Best Exercises to Lower BMI

1. Cycling 

A well-known exercise that improves fitness and can help with weight loss and a lower BMI overall is cycling. Although studies have shown that regular cycling can help people lose weight, they have also shown that regular cyclists are generally more physically fit, have higher insulin sensitivity, and have a lower risk of heart disease, cancer, and death than non-cyclists.

2. Brisk walking 

Beginners who are just beginning to include exercise in their regimen should start out by brisk walking. This gentle workout aids in weight control and enhances blood circulation throughout the body.

3. Running 

Running and jogging are both great exercises for losing weight. Additionally, studies have shown that running and jogging can help with the burning of harmful fat buildup, commonly known as belly fat. This type of fat, which has been linked to a number of chronic diseases, surrounds our internal organs.

4. HIIT 

Interval training, often known as high-intensity interval training (HIIT), is a broad term for quick bursts of intense exercise that are interspersed with rest periods. A HIIT workout may burn a lot of calories and usually lasts between 10 and 30 minutes. This implies that HIIT is a great option for folks who struggle to find time for a regular workout regimen because it allows you to work out less and burn more calories.

5. Weight lifting 

Lifting weights is a popular choice for people who want to reduce their BMI. Our resting metabolic rate (RMR), which gauges how many calories our body burns at rest, can also be increased by weightlifting.

6. Swimming

Swimming is a wonderful exercise for losing weight and building muscle. The number of calories we burn while swimming varies. Another advantage of swimming is how mild it is on your joints due to its low impact. This makes it an excellent remedy for people who have joint pain or injuries.

7. Yoga 

A popular type of exercise and stress alleviation is yoga. Even while it's not often seen walking as a weight loss exercise, it does burn a lot of calories and has many other benefits that can aid in weight loss.

8. Zumba

No one said your workout needs to be boring. In Fact, you'd be surprised to know what a few minutes of dance could do. Play music and sweat out your excess fat. 

Take-Home Points

In conclusion, if you wish to lose weight and lessen your BMI there are quite a few exercises that you can incorporate in your daily life. In Fact, just exercising is not the solution. One must change his/her lifestyle and make changes to one's diet to see a major change in the BMI. If you wish to lose weight consult your physician today for a curated diet chart and knowledge about the various exercises that you can do as not all exercises are suitable for everyone.