Men and Women, in this era of the modern world, keep chasing money and materialistic aspects of like. People have become negligent and do not pay much attention to their essential body. Being healthy is neglected. Being fit is not taken seriously. Nowadays no one cares much about their weight, BMI, what food they eat, what they drink and don't know if they have got the weight, according to age. "Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open," says BKS Iyengar. To support his words, here in this article, let's look at a few fitness tips and the ideal weight of men and women.
This article will provide insights into the following topics:
- Ideal Weight by Height
- Ideal Weight Chart
- How much should I weigh for my height and gender?
- Height Weight Chart: Ideal Weight for Men and Women
- What is the perfect weight of a woman?
Men
Men are expected to be the breadwinner of the family. They often spend their time of 11 to 5 in a cubicle working hard. They utilise their weekends in their home binge-watching Netflix, sleeping without a proper schedule and hoard lots of junk food. There are NIL exercise routine and fitness regime, which increases their chance of contracting diseases. The most common condition which affects men is obesity, heart attacks/ heart diseases and issues with prostate glands. Heart attacks or any other heart-related diseases affect a person only because of excess fat in the body. This can be avoided by training and indulging in a strict fitness regime. Physical fitness is the first requisite of happiness, and let's see a few steps we can take to attain the ultimate happiness.
The following is the chart which shows the ideal weight in kg for the men with the following height. Weight, according to age also varies.
|
Height (In feet)
|
Height (in cm)
|
Weight (kg)
|
|
4'6"
|
137
|
28.5 – 34.9
|
|
4'7"
|
140
|
30.8 – 38.1
|
|
4'8"
|
142
|
33.5 – 40.8
|
|
4'9"
|
145
|
35.8 – 43.9
|
|
4'10"
|
147
|
38.5 – 46.7
|
|
4'11"
|
150
|
40.8 – 49.9
|
|
5'0"
|
152
|
51 – 53
|
|
5'1"
|
155
|
45.8 – 55.8
|
|
5'2"
|
157
|
48.1 – 58.9
|
|
5'3"
|
160
|
50.8 – 60.1
|
|
5'4"
|
163
|
50 – 64.8
|
|
5'5"
|
165
|
55.3 – 68
|
|
5'6"
|
168
|
58 – 70.7
|
|
5'7"
|
170
|
60.3 – 73.9
|
|
5'8"
|
173
|
63 – 70.6
|
|
5'9"
|
175
|
65.3 – 79.8
|
|
5'10"
|
178
|
67.6 – 83
|
|
5'11"
|
180
|
70.3 – 85.7
|
|
6'0"
|
183
|
72.6 – 88.9
|
Good health is not something that can be bought. However, it can turn out to be an extremely valuable investment. Here are a few fitness tips for Men for securing their precious savings account.
- Always make sure you consult your doctor/dietician regarding your BMI calculation, weight details and think how to make changes in it.
- After discussing all details, make sure you stay active to bring a considerable amount of changes in routine.
- Try different types of workouts from cycling, jogging to swimming and triathlons. Find out what suits your body type and your preference.
- Sleep routine is essential to maintain a regular weight throughout one's weight. Therefore, children must get 8-9 hours and adults must take 8 hours of sleep.
- Alcohol must be taken in a limited quantity, and usage of tobacco must be avoided completely.
- Make sure you always eat healthy food instead of junk food. The quantity also matters to a great extent. Do not forget to keep count on the calories.
- Water is a natural food depressant, and it helps in burning fat quickly. Ensure to take fluids more often to increase your metabolism.
Women
Women, the head of the family, are expected to take care of the family, cook and maintain the house. In between the chores, they do not find time to exercise and indulge in a fitness regime. There are a lot of stages in women's life, which directly contribute to the gaining of weight. Few such stages are puberty and pregnancy. Weight gain and loss post-pregnancy is a mot discussed aspect everywhere. True silence is the rest of the mind and is to the spirit what sleep is to the body, nourishment and refreshment. Therefore mental health is equally important as our physical health.
The following is the chart which shows the ideal weight in kg for the women with the following height. Weight, according to age also varies.
|
Height (In feet)
|
Height (in cm)
|
Weight (kg)
|
|
4'6"
|
137
|
28 – 35
|
|
4'7"
|
140
|
30 – 39
|
|
4'8"
|
142
|
33 – 40
|
|
4'9"
|
145
|
35 – 44
|
|
4'10"
|
147
|
38 – 46
|
|
4'11"
|
150
|
40 – 50
|
|
5'0"
|
152
|
43 - 53
|
|
5'1"
|
155
|
45 – 55
|
|
5'2"
|
157
|
48 – 59
|
|
5'3"
|
160
|
50 – 61
|
|
5'4"
|
163
|
53 – 65
|
|
5'5"
|
165
|
55 – 68
|
|
5'6"
|
168
|
58 – 70
|
|
5'7"
|
170
|
60 – 74
|
|
5'8"
|
173
|
63 – 76
|
|
5'9"
|
175
|
65 – 80
|
|
5'10"
|
178
|
67 – 83
|
|
5'11"
|
180
|
70 – 85
|
|
6'0"
|
183
|
72 – 89
|
Fitness during Pregnancy
Nutrition, during pregnancy, must be balanced enough to serve the needs of the mother and the child. It is essential to monitor the increase in the weight closely as weight gain comes tagging along. Different women have different body types. It is okay to gain weight with a positive mindset. Do not feel shy/discouraged and let yourself or others to body shame.
As per the Institute of Medicine (IOM) guidelines, there are four divisions based on a woman's BMI (body mass index) before becoming pregnant with one baby. They are:
- Underweight 28 to 40 lbs ( 13 to 18 kg)
- Normal weight 25 to 35 lbs ( 11 to 16 kg)
- Overweight 15 to 25 lbs. ( 7 to 11 kg)
- Obese 11 to 20 lbs. (5 to 9 kg)
Tips to help with healthy weight gain during pregnancy and normally:
- Active lifestyle with physical exercises like walking and swimming.
- Consume healthy, nutritious and fibrous foods.
- Replace junk food fried in oil/butter with fresh fruits and
- Intake of lots of liquid like water and watermelon, coconut juice.
- Refer home-cooked foods than takeaways as it is easy to keep track of calories.
- Don't attempt to go on a diet.
- Ask your doctor/healthcare provider for more instructions.
Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity. Here are a few fitness tips for women for maintaining a complete state of perfection.
- Statistically, speaking women are more prone to be stressed than men. Appropriately managing stress is vital to be fit and healthy.
- Reduce the intake of sugar and salt. We take canned foods, bottled liquids and pickles very often. They are filled with preservatives and chemicals.
- Never skip any meals in the name of dieting. It is vital to eat breakfast like a king, lunch like a queen and dinner like an ant.
- Intake of fruits and vegetables is advisable instead of junk foods.
- It is vital to replace saturated fat like butter with unsaturated fats.
- Indulge in activities which will challenge the mind and make you mentally strong
- Hot beverages like coffee, tea must also be consumed in less quantity.
Conclusion
Overall, "To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life." as William Londen said. Health is, therefore, an essential component will make us live long, happy and lets us stay cheerful and spend some quality and quality time with our loved ones because health that is the real wealth, and not pieces of gold and silver!
