There are people who are slim, and there are people who are prone to gaining weight. Some people believe that being slim leads to a longer life, while others think that being slightly overweight is healthier and leads to a longer lifespan. So what is the ideal weight?
Being a bit overweight after 50 can be beneficial
In 2022, a study conducted by Xiaoming’s group at the Chinese Center for Disease Control and Prevention showed that older adults with a slightly higher BMI (24-31.9) have better health and a longer lifespan. This conclusion was reached after a 20-year study. Older adults with a BMI in this range not only live longer, but also have the lowest mortality rate. Additionally, those with a higher BMI in this range have a lower risk of cardiovascular disease. Adults with a normal BMI (around 18.5-23.9) have a higher risk of mortality and disability compared to those with a lower BMI (below 18.5) by about 30%.
Therefore, it can be seen that being slightly overweight after the age of 50 is beneficial, provided there are no health issues. However, experts also recommend not striving to be overweight. What matters most is maintaining a balanced diet and ensuring proper nutritional intake. Maintaining healthy habits such as exercising, getting enough sleep, and staying hydrated will keep your body full of energy and healthy.
What is the appropriate weight?
Weight classification varies according to age and different stages of life. This directly affects your health and lifespan. Being underweight or overweight is equally detrimental. Many studies have shown that being overweight and obese increases the risk of coronary heart disease, diabetes, postmenopausal breast cancer in women, and high blood pressure in children. On the other hand, being underweight weakens the immune system, increases the risk of injuries, and leads to premature death.
According to Chương Mạnh, a nutrition expert at a hospital in Beijing, “For people aged 60 and above, having a BMI within the overweight range (25-29.9) results in the lowest mortality rate.
The formula to calculate BMI is: BMI = weight (kg) / height² (m)
According to this index, weight classifications are as follows:
Underweight: BMI < 18.5
Normal weight: 18.5 < BMI < 24.0
Overweight: 24.0 < BMI < 28.0
Obese: BMI ≥ 28.0.
What is your current BMI? Let’s check.
How to maintain weight after age 50
Weight and health change significantly as we enter middle age. If you feel that your weight is not at the desired standard, you should start making adjustments at the age of 40 or 50. To maintain a healthy weight, try the following methods:
Diet: Establish a healthy eating regimen. Eating too much meat is not good for your health, and being completely vegetarian is not enough. Maintain a balanced ratio of meat, fish, and vegetables. Adequate protein intake is beneficial for calcium supplementation and muscle strengthening.
Exercise: Combine healthy eating habits with regular physical activity. In middle age, you should exercise, but avoid high-intensity workouts. Exercise is the key to maintaining a good physique at any age. Proper exercise not only strengthens bones and muscles, improves physical fitness, but also helps maintain weight by burning calories.
Regularly monitor weight: Monitoring weight is similar to monitoring other health indicators. Each week, try to track and record your weight. This ensures that all principles and activities you undertake are effective. Monitoring weight helps you maintain long-term health and increases lifespan.
With these methods, you will notice changes in your weight, and you can adjust accordingly through diet. Furthermore, for older adults, it is acceptable to allow yourself to be slightly overweight and avoid being excessively slim as you were when you were young.
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