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Stay Healthy Naturally

Here is a fun way to learn about health and nutrition. Answer the questions below and make small changes to your lifestyle to lead a more healthy, natural life.

The following information is for guidance only. Please consult your doctor for more details.

What is BMI?

BMI is Body Mass Index. It tells you whether your body weight is appropriate for your height. According to the Public Health Foundation of India, BMI for Indians should not exceed 22.9.

Calculate your BMI : Click here to open calculator

Appropriate BMI for Asian populations (WHO recommendation):

Classification                                          BMI (kg/m2)
Underweight                                            <18.5
Normal Range                                         18.5 - 22.9
Overweight at risk                                    23 - 24.9
Obese I                                                      25 - 29.9
Obese II                                                     >/= 3

What is BMR?

Basal Metabolic Rate (BMR) indicates the number of calories burnt while the body is at rest. It helps estimate dietary requirements for losing, gaining or maintaining weight.

Calculate your BMR : Click here to open calculator

BMR, along with activity level, helps in estimating your daily calorific requirements.

In order to lose weight, you should consume fewer calories than required and/or increase your activity level. On the contrary, if you need to gain weight, you should consume more calories than required and/or decrease your activity level.

What is an ideal diet?

A healthy diet is one that helps maintain or improve health. It involves consuming appropriate amounts of all food groups, including adequate amount of water, in order to prevent many chronic illnesses such as obesity, heart disease and diabetes. The WHO makes the following recommendations:

  • Achieve an energy balance and a healthy weight,
  • Limit energy intake from total fats and eliminate trans-fatty acids,
  • Increase consumption of fruits and vegetables, legumes, whole grains and nuts,
  • Limit the intake of simple sugars,
  • Limit salt/sodium consumption from all sources and ensure that salt is iodized.

The national health service of the UK recommends a 5 a day diet, which involves consuming at least five portions of fruits and vegetables a day. These foods help nourish the body with essential vitamins, minerals, fiber and anti-oxidants. They can also help maintain a healthy weight.

In order to lose or gain weight, one must know what is going in (calories consumed) and what is being used (calories burnt). It is the difference between the two that determines whether you will gain or lose weight.

How much should one exercise?

We're increasingly living in a world where physical activity is losing its place from our day-to-day lives. Many people's view on exercise is that it is something miserable that has to be very, very hard to do you any good. It isn't.

In fact, there's a well established theory that mild to moderate physical activity is, for most people, the best way to better health.

The intensity at which you workout can be described as strenuous, moderate or mild. What constitutes a strenuous, moderate or mild exercise workload for you will depend on your current fitness. However, as a rule of thumb, exercise of moderate intensity will make you a little warm or sweaty, and slightly out of breath, but no more than that.
Recommended activity levels:

  • Adults should do a minimum of 30 minutes moderate-intensity physical activity, five days a week.
  • You don't have to do the whole 30 minutes in one go. Your half-hour could be made up of three ten-minute bursts of activity spread through the day, if you prefer.
  • The activity can be a 'lifestyle activity' (in other words, walking to the shops or taking the dog out) or structured exercise or sport, or a combination of these. But it does need to be of at least moderate intensity.
  • People who are at specific risk from obesity, or who need to manage their weight because of a medical condition, need 45-60 minutes of exercise at least five times a week.
  • For bone health, activities that produce high physical stresses on the bones are necessary.

Safety is of utmost importance while exercising and it is important to avoid illness and injury:

  • Start slowly and build up intensity over several sessions.
  • Eat sensibly
  • Don't get dehydrated. Consume 300ml to 500 ml in the 15 minutes before your workout and 150ml to 250 ml every 15 minutes of exercise.
  • Warm up and stretch
  • If you're unsure about how to exercise because of any health problem, consult your doctor. However, a health condition may not rule out exercise. In fact, there are many conditions for which certain exercises are positively beneficial.
Pregnant women should also take medical advice about exercising.

 
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