April this year is the 36th Patriotic Health Month, the theme is “Healthy Town Health Weight”.The Texas Disease Prevention and Control Center reminds that paying attention to its own weight and striving for healthy people!
How to maintain a healthy weight?
1. Regularly measure the physical index (BMI).The physical index is a common indicator of judging the body’s fat and thin, and its computing formula is a square of height.Bmi = weight (kg)/[height (m)] ².The index is less than 18.5 for too low weight, greater than equal to 18.5, less than 24 is normal weight, greater than equal to 24, less than 28 as overweight, greater than equal to 28 as obesity.
2. Maintain a healthy waist.It is recommended that male waist circumferences do not exceed 85 cm and women do not exceed 80 cm.
3. Diverse food and regular diet.It is recommended to consume more than 12 kinds of food per day and more than 25 kinds of weekly, encourage low sugar, low salt, low -fat, and low -energy diets.Persist in regular diet and avoid overeating.
4. Adhere to the right amount of exercise.It is recommended that adults conduct at least 150 minutes of medium -strength aerobic exercise per week, such as cycling, yoga, basketball, etc., or 75 minutes of large -intensity aerobic exercise, such as jogging and skipping rope.It can also be an equivalent combination of these two intensity exercises.
5. Incorporate physical activity into daily life.Walking more or cycling to get off work, driving less.Take more stairs at work and take less elevators to reduce sedentary.Do more housework during home, watch TV, mobile phones, etc., combine life, work, and exercise.
6. Make sure sufficient sleep.Sleep helps to consume fat. Adults need more than 7 to 8 hours a day. It is recommended to reduce caffeine intake at night and reduce the time to use mobile phones before bedtime.
(Liu Cong)
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