Starting a weight loss plan can be an exciting and intimidating journey. It requires dedication, commitment, and an all-around approach that values all your wellness goals. While many believe that dieting and heavy exercises are the only pillars of a successful weight-loss plan, it is surprising that incorporating simple exercises like stretching can speed up the process.
So, how does stretching lower the Body Mass Index (BMI) or weight? Can stretching replace weight-loss pills and a less-calorie diet? This article explores the potential benefits of stretching and how it helps with higher BMI.
What The Statistics Say About Higher BMI
According to 2017-2018 data from the National Health and Nutrition Examination Survey (NHANES), nearly 1 in 3 adults are overweight (30.7%), 2 in 5 adults have obesity (42.4%), and 1 in 11 adults have severe obesity (9.2%). The 2016 report from the World Health Organization also showed that nearly 1.9 billion adults were overweight, with over 650 million having obesity.
Moreover, over 340 million children below the age of 19 were overweight in 2016, while over 39 million children under the age of 5 were either obese or overweight in 2020.
From these and many more statistics, it is clear that overweight and obesity are major health issues affecting almost half of the global population. The impact of obesity varies by age, gender, and geographic or socioeconomic factors. However, the increasing rate of obesity-related mortality (almost 2.8 deaths yearly) calls for immediate lifestyle changes. And this is where BMI-targeted stretching comes in handy.
What Is Body Mass Index?
The Body Mass Index (BMI) is a clinical tool that calculates the ratio of the body’s height to its weight. The tool divides the weight in kilograms by the height in meters squared. The resulting values give the estimation of the amount of fats in the body. That means the higher the amount of fats, the higher the chances of an individual being overweight.
Although the BMI does not directly correspond to the amount of fats in the body, it is among the essential clinical tools to use when assessing one’s health. That is because a health professional can use the results to categorize patients into five major groups;
1. Severe underweight – BMI less than 16.5
2. Underweight – BMI between 16.5 and 18.5
3. Normal weight- BMI more than 18.5 but less or equal to 24.9
4. Overweight- BMI greater than 25 but equal to or less than 29.9
5. Obese – BMI greater than 30
Again, these values may vary depending on several factors such as location, age, and muscle mass. Therefore, it is vital to consult a professional health practitioner who will assess the body’s weight based on the individual’s health factors.
How Stretching Helps Maintain a Healthy BMI
Stretching has, for a long time, been considered a low-intensity activity with less health benefits. This physical exercise comes as a pre- or post-workout consideration. However, it carries more than just flexibility benefits that can aid in regulating the body’s weight. Here are a few ways in which stretching can help maintain a healthy BMI:
1. Stretching increases calorie burning
Stretching engages various muscle groups in the body, increasing the energy expenditure. Muscle engagement through stretching may be controlled and at a lower intensity than other aerobic or high-intensity exercises. However, the overall activation triggers cumulative calorie burning, which lowers the number of calories in the body.
Therefore, regular stretching sessions, coupled with diet and other weight-loss exercises, can create a calorie deficit in the body. This triggers the body to use stored fats for energy, which lowers the BMI.
2. Stretching improves the range of motion and metabolism
Stretching activates muscle function, which allows the body to use more energy. The increased energy utilization leads to improved blood circulation, nutrient delivery, and waste removal, which translates to enhanced metabolism. Therefore, regular stretching can boost basal metabolic rate (BMR), which contributes to long-term weight management and BMI reduction.
Regular and controlled stretching also increases the body’s flexibility and range of motion. This prepares the body for high-intensity, long, and difficult activities ahead, which reduces the likelihood of exercise-related injuries.
3. Stretching creates body awareness
Lack of body awareness can lead to poor posture and less physical activity. This contributes to musculoskeletal imbalances and discomfort, leading to unequal fat distribution and weight gain. Therefore, engaging in physical exercises can improve posture and burn more fat.
Regular stretching exercises targeting key muscle groups such as hamstrings, hip flexors, and chest muscles can reduce tightness and improve body posture. Through such simple exercises, the body also uses more calories creating a daily calorie deficit.
As a result, the body experiences controlled flexibility, calorie expenditure, and BMI reduction.
4. Stretching enhances stress and appetite regulation
Chronic stress, poor sleep patterns, and unhealthy eating habits are some of the causes of weight gain and obesity. Addressing these factors through mind-body stretching practices like yoga and tai chi can have a significant impact on the body’s weight.
That is because stretching reduces stress hormones like cortisol, which improves sleep patterns and relaxation.
Stretching also enhances overall mental well-being, which indirectly influences eating behaviors. Individuals who incorporate stretching into their daily routine can easily regulate their appetite. This reduces cravings for unhealthy, calorie-dense foods, ultimately promoting weight loss and BMI reduction.
Why Maintaining a Normal BMI Is Important
When talking about maintaining a healthy BMI, most people focus on losing weight and becoming physically fit. This primary approach seems to have a massive attraction in the health and wellness sectors. Of course, being overweight or obese can lead to severe health risks such as:
Type 2 diabetes
High blood pressure
Stroke
Cardiac diseases
Gallstones
Liver diseases
Some weight-related cancer types
However, when striving to maintain a normal BMI, it is also crucial to consider factors that can contribute to severe underweight. That is because, just like overweight or obesity, being underweight can also lead to chronic health issues such as:
Osteoporosis
Infections
Anaemia
Heart problems
Difficulty in getting or keeping pregnancy
Irregular periods
Final Thoughts on BMI and Stretching
Regular stretching has vast benefits beyond promoting flexibility. These include promoting calorie burning, range of motion, metabolism, body awareness, and stress alleviation. When done properly, all these benefits can contribute to weight management and BMI regulation.
However, it is vital to note that stretching alone is not enough to manage weight and maintain a healthy BMI. As an individual, it is important to consult a professional healthcare practitioner who will recommend a comprehensive approach that meets your dietary needs, lifestyle, and health.
NOTE – Please remember that we are not doctors. We are not dispensing medical advice when we refer to various illnesses and diseases. We speak about them in general terms from studies we have read. But we DO NOT have the qualified expertise to advise you one way or another. Please seek counsel from your own medical team.
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