{"id":813,"date":"2026-08-13T15:58:22","date_gmt":"2026-08-13T07:58:22","guid":{"rendered":"https:\/\/pati.kyand.co\/?p=813"},"modified":"2026-08-14T00:20:22","modified_gmt":"2026-08-13T16:20:22","slug":"bmi-maintaining-a-healthy-lifestyle","status":"publish","type":"post","link":"https:\/\/pati.kyand.co\/zh\/2026\/08\/13\/bmi-maintaining-a-healthy-lifestyle\/","title":{"rendered":"BMI: Maintaining a Healthy Lifestyle"},"content":{"rendered":"
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\u7dad\u8b77\u7dca \u5065\u5eb7\u751f\u6d3b\u65b9\u5f0f<\/em><\/h1>\n

\u7c21\u55ae\u5605\u7fd2\u6163\uff0c\u652f\u63f4\u4efb\u4f55\u5e74\u9f61\u5605\u9577\u671f\u5065\u5eb7\u3002<\/p>\n

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\u76f8\u95dc\u8a55\u4f30\uff1a \u9ad4\u91cd\u6307\u6578<\/b><\/div>\n
\u985e\u5225\uff1a \u71df\u990a\u540c\u904b\u52d5<\/b><\/div>\n
\u89c0\u773e\uff1a \u8001\u4eba\u5bb6<\/b><\/div>\n <\/div>\n\"BMI\n <\/div>\n\n \n
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\u9ede\u89e3\u5462\u500b \u4e8b\u60c5<\/em><\/h2>\n

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\n \u5c24\u5176\u5c0d\u65bc\u8001\u4eba\u5bb6\u569f\u8b1b\uff0c\u6700\u91cd\u8981\u5605\u7fd2\u6163\u901a\u5e38\u4fc2\u6700\u7c21\u55ae\u5605\uff1a\u4ee5\u4fdd\u8b77\u95dc\u7bc0\u5605\u65b9\u5f0f\u4fdd\u6301\u6d3b\u52d5\uff0c\u4ee5\u4fdd\u7559\u808c\u8089\u91cf\u5605\u65b9\u5f0f\u98f2\u98df\uff0c\u540c\u57cb\u540c\u53ef\u4ee5\u652f\u63f4\u5169\u8005\u5605\u793e\u5340\u540c\u91ab\u7642\u8cc7\u6e90\u4fdd\u6301\u806f\u7e6b\u3002\n <\/div>\n <\/section>\n\n \n
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\u98f2\u98df \u5efa\u8b70<\/em><\/h2>\n

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\u6bcf\u9910\u90fd\u8981\u512a\u5148\u8003\u616e\u86cb\u767d\u8cea<\/p>\n

\u6a19\u6e96\u6210\u4eba\u57fa\u7dda\uff08 ~ 0.8\u514b \/ \u516c\u65a4 \/ \u65e5\uff09\u4fc2\u70ba\u5497\u9632\u6b62\u5e74\u8f15\u6210\u5e74\u4eba\u7f3a\u4e4f\u75c7\u800c\u8a2d\u5b9a\u3002\u5065\u5eb7\u5605\u8001\u5e74\u4eba\u6703\u5f97\u5230\u66f4\u597d\u5605\u652f\u6301\uff0c\u76ee\u6a19\u4fc2\u66f4\u9ad8\uff08\u5927\u7d041.0 \u2013 1.2\u514b \/ \u516c\u65a4 \/ \u65e5\uff09\u53bb\u7dad\u6301\u808c\u8089\u3002\u5be6\u969b\u4e0a\uff1a\u55ba\u65e9\u9910\u3001\u5348\u9910\u540c\u665a\u9910\u98df\u4e00\u624b\u638c\u5927\u5c0f\u5605\u9b5a\u3001\u96de\u8089\u3001\u8c46\u8150\u6216\u8005\u86cb\uff0c\u4f8b\u5982\uff1a\u65e9\u9910\u98df2\u96bb\u86cb\uff0c\u5348\u9910\u98df\u4e00\u638c\u96de\u6216\u8c46\u8150\uff0c\u665a\u9910\u98df\u9b5a\u6216\u8c46\u985e\u3002<\/p>\n

Nat’l Academy of Medicine DRI, 2005 \u00b7 PROT-AGE, 2013<\/p>\n <\/div>\n

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\u5c07\u86cb\u767d\u8cea\u50b3\u64ad\u5230\u4e00\u65e5<\/p>\n

\u7576\u6bcf\u9910\u5927\u7d04\u542b\u670925-30\u514b\u86cb\u767d\u8cea\uff0c\u800c\u5514\u4fc2\u4e00\u9910\u5927\u91cf\u86cb\u767d\u8cea\u5605\u665a\u9910\u55f0\u9663\uff0c\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u5605\u53cd\u61c9\u6700\u597d\u3002\u5be6\u969b\u4e0a\uff1a\u65e9\u9910\u98df2\u96bb\u86cb + \u4e00\u676f\u725b\u5976\uff08 ~ 20\u514b\uff09\uff0c\u5348\u9910\u98df\u4e00\u584a\u624b\u638c\u5481\u5927\u5605\u96de\u6216\u8005\u9b5a\uff08 ~ 25\u514b\uff09\uff0c\u540c\u57cb\u665a\u9910\u98df\u8c46\u8150\u3001\u9b5a\u6216\u8005\u8c46\u985e\uff08 ~ 25\u514b\uff09\uff0c\u5747\u52fb\u5649\u6563\u958b\uff0c\u800c\u5514\u4fc2\u5c07\u4f62\u54cb\u5168\u90e8\u5132\u5b58\u55ba\u4e00\u5750\u3002<\/p>\n

Bauer et al., 2013<\/p>\n <\/div>\n

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\u8ad7\u4e0b\u5168\u98df\u7269\u591a\u904e\u52a0\u5de5\u98df\u7269<\/p>\n

\u852c\u83dc\u3001\u6c34\u679c\u3001\u5168\u7a40\u7269\u540c\u7626\u8089\u86cb\u767d\u8cea\u63d0\u4f9b\u7e96\u7dad\u3001\u9240\u540c\u5fae\u91cf\u71df\u990a\u7d20\uff0c\u652f\u63f4\u8840\u58d3\u3001\u6d88\u5316\u540c\u9aa8\u9abc\u5065\u5eb7\u3002\u5be6\u969b\u4e0a\uff1a\u7528\u852c\u83dc\u586b\u6eff\u4e00\u534a\u789f\uff0c\u6bcf\u661f\u671f\u5e7e\u6b21\u5c07\u767d\u98ef\u63db\u6210\u7cd9\u7c73\u6216\u8005\u6df7\u5408\u98ef\uff0c\u7136\u5f8c\u9078\u64c7\u84b8\u6216\u8005\u7092\u800c\u5514\u4fc2\u70b8\u3002<\/p>\n <\/div>\n

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\u76f4\u63a5\u652f\u6301\u9aa8\u9abc\u5065\u5eb7<\/p>\n

\u5145\u8db3\u5605\u9223\u540c\u7dad\u4ed6\u547d\u5572\u540c\u904b\u52d5\u4e00\u9f4a\u5e6b\u52a9\u4fdd\u8b77\u9aa8\u8cea\u5bc6\u5ea6\u3002\u5be6\u969b\u4e0a\uff1a\u4e73\u88fd\u54c1\u6216\u5f37\u5316\u8c46\u5976\u3001\u8449\u7da0\u8272\u852c\u83dc\u540c\u8c46\u8150\uff0c\u7528\u786b\u9178\u9223\u569f\u88dc\u9223\uff1b\u6bcf\u661f\u671f\u5e7e\u6b21\u671d\u65e9\u66ec\u592a\u967d\uff0c10-15\u5206\u9418\uff0c\u6216\u8005\u5982\u679c\u8b77\u7406\u5718\u968a\u5efa\u8b70\uff0c\u53ef\u4ee5\u88dc\u5145\u7dad\u4ed6\u547d\u5572\u3002<\/p>\n <\/div>\n <\/div>\n <\/section>\n\n \n

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\u904b\u52d5\u540c\u751f\u6d3b\u65b9\u5f0f \u5efa\u8b70<\/em><\/h2>\n

The World Health Organization recommends adults aged 65 and older get at least 150\u2013300 minutes of moderate-intensity aerobic activity per week, combined with strength and balance work:<\/p>\n\n

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Aerobic activity<\/p>\n

Brisk walking, swimming, or cycling most days of the week, aim for “moderate intensity”: you can hold a conversation but couldn’t sing. In practice: a 30-minute brisk walk, at a pace where your breathing is elevated but you can still talk in full sentences, 5 days a week meets the full weekly target.<\/p>\n

WHO Guidelines, 2020 \u00b7 CDC Talk Test<\/p>\n <\/div>\n

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Strength training<\/p>\n

Light resistance work on two or more non-consecutive days a week, directly targeting muscle loss that BMI alone can’t detect. In practice: sit-to-stand from a chair 10 times, wall push-ups, or resistance-band rows, 2 sets of 10\u201312 reps each, twice a week.<\/p>\n <\/div>\n

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Balance and mobility work<\/p>\n

Activities like tai chi or simple standing balance exercises are specifically highlighted by WHO for reducing falls and preserving functional independence. In practice: standing on one foot near a counter for 10\u201320 seconds, or a 20-minute tai chi class, a couple of times a week.<\/p>\n <\/div>\n

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Start small if starting from inactivity<\/p>\n

Some activity is better than none. In practice: start with a 10-minute walk after a meal, and add 5 minutes every week or two until 30 minutes feels manageable.<\/p>\n <\/div>\n

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Protect sleep and manage stress<\/p>\n

Both influence blood pressure, appetite regulation, and recovery from illness. In practice: a consistent wake-up time, and a short wind-down routine.<\/p>\n <\/div>\n <\/div>\n <\/section>\n\n \n

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Community Resources<\/em> (Hong Kong)<\/h2>\n

Making these changes is easier with structural support, not willpower alone:<\/p>\n\n

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District Elderly Community Centres & Neighbourhood Elderly Centres<\/h3>\n

Run across Hong Kong’s districts, these centres offer group exercise classes, health talks, social activities, and referral support, designed specifically to help older adults stay active and connected locally.<\/p>\n <\/div>\n

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Elderly Health Centres, Department of Health<\/h3>\n

Eighteen centres across Hong Kong offer health assessment, counselling, and health education specifically for adults aged 65 and above.<\/p>\n <\/div>\n

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District Health Centres & DHC Expresses<\/h3>\n

Available in all 18 districts, these centres provide health risk assessments and connect residents to local primary care and allied health services, including dietetic and physiotherapy support.<\/p>\n <\/div>\n

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Support Teams for the Elderly (STEs)<\/h3>\n

Attached to District Elderly Community Centres, these teams provide check-ins and community connection for elders, and can be a helpful bridge between clinical care and daily life.<\/p>\n <\/div>\n <\/div>\n\n

Ask your care team which of these is closest to you, or whether a referral would help.<\/p>\n <\/section>\n\n \n

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Watch: Exercises for Adults<\/em><\/h2>\n

Free video resources covering safe exercise and nutrition for healthy aging:<\/p>\n\n

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Go4Life Fitness Videos \u2014 National Institute on Aging<\/p>\n

A full playlist of exercises for endurance, strength, balance, and flexibility, developed specifically for older adults and free to access.<\/p>\n

Watch on YouTube \u2192<\/a><\/p>\n <\/div>\n

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Healthy Aging with Delicious and Nutritious Foods<\/p>\n

A registered dietitian nutritionist walks through how nutritional needs change with age and how food can support healthy aging.<\/p>\n

Watch on YouTube \u2192<\/a><\/p>\n <\/div>\n <\/div>\n <\/section>\n\n \n

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