Obesity & Overweight

The Body Mass Index (BMI) is one of the methods for measuring overweight and obesity. It is calculated by dividing the body weight (in kg) by the square of height (in m): kg/m². For Chinese adults living in Hong Kong, BMI from 23.0 to less than 25.0 kg/m² is classified as overweight and BMI 25.0 kg/m² or above is classified as obese.

Obesity increases the risk for a number of chronic diseases, such as hypertension, heart diseases, hypercholesterolaemia, diabetes mellitus, cerebrovascular disease, gall bladder disease, osteoarthritis, sleep apnoea and some types of cancer (breast, prostate, colorectal and endometrial).

 

Prevention

A balanced diet and regular physical activity are the proven ways to achieve and maintain an ideal body weight.

A balanced diet contributes to good health. It shall include a variety of foods providing appropriate calorie and nutrients. Members of the public are advised to follow the principles of the Healthy Eating Food Pyramid and include the five basic food groups (i.e. grains; fruit; vegetables, meat along with fish, eggs and legumes; milk and milk products) and be active in decreasing fat, salt and sugar intake.

Imbalanced or poor diet may lead to obesity or specific nutrient deficiency. These in turn may increase the risk of a variety of health problems, such as heart diseases, cerebrovascular disease, diabetes mellitus, hypertension and some cancers.

 

Healthy eating

Adequate amounts of fruit and vegetable intake is an essential component of healthy eating. WHO recommends a daily intake of at least 400 grams of fruit and vegetables (about 5 servings of fruit and vegetables) for the prevention of chronic diseases such as heart diseases, hypertension, cerebrovascular diseases, diabetes and certain cancers.

There is sufficient evidence in humans that consumption of processed meat causes colorectal cancer. Members of the public are urged to avoid processed meat and associated products.

 

Physical Activity

Regular physical activity improves cardio-pulmonary function and reduces the risk of developing many chronic diseases. It helps to maintain an optimum body weight and healthy bones, muscles and joints. Moreover, it helps to decrease bone loss and prevent osteoporosis in menopausal women. It also reduces stress, depression and anxiety and promotes psychological well-being.

Lack of physical activity is one of the major risk factors for obesity, heart diseases, cerebrovascular disease, diabetes mellitus, hypertension and some types of cancers.

Duration and intensity of physical activity for good health

For adults aged 18 and above, including those living with chronic conditions or disability, the World Health Organization recommends that:

• They should undertake regular physical activity.
• They should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week, for substantial health benefits.
• They should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
• For older adults aged 65 and above (including those living with chronic conditions or disability), as part of their weekly physical activity, they should also do varied multicomponent physical activity that emphasises functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent fails.
• They may increase moderate-intensity aerobic physical to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.