Achieve Balance: Healthy Weight Strategies for an Active Life

By Ismail Asiimwe

Assalam alaykum warahmatullahi wabarakatuh

A question many readers share

After my first article was published, a close friend texted me. After we exchanged greetings, she asked what she could do because she considers herself “a big person.” To understand her concern, I wondered what she meant by that. She explained that she thinks she is overweight and wanted simple exercise ideas to add to her routine. That conversation raised a common question many readers might share: What is a healthy body composition? And how do health professionals define overweight, obesity, or severe obesity?

What “overweight” and “obesity” mean

Overweight and obesity are significant public health concerns. They are defined by the World Health Organization (WHO) as abnormal and excessive accumulation of fat, which poses various health risks. While the debate continues regarding the most accurate methods for assessing body composition, the Body Mass Index (BMI) remains a widely accepted and easily accessible tool for this purpose. BMI is calculated by dividing a person’s weight in kilograms by height in meters squared (kg/m²). Thus, it provides a straightforward metric for categorizing individuals based on their body weight in relation to height.

According to the Centers for Disease Control and Prevention (CDC), BMI classifications for adults aged 20 and older are as follows: a BMI of less than 18.5 is categorized as underweight, while a BMI ranging from 18.5 to 24.9 is deemed normal and healthy. Individuals with a BMI of 25 to 29.9 are classified as overweight, and those with a BMI of 30 or above are considered obese, with further classifications for severe obesity at higher levels. These categories provide essential guidelines for understanding body weight in relation to health and can help in identifying individuals who may be at increased risk for obesity-related conditions.

Figure 1 Being able to make simple movements can greatly improve one’s health-Photo credit AI

BMI in context: useful, not perfect

While BMI is the most widely used method for assessing body composition due to its simplicity and accessibility, it does not directly measure body fat nor indicate its distribution, which are critical factors for determining health risks. Therefore, BMI should be interpreted with caution, considering individual factors such as height, age, and gender that significantly influence body composition. Although more precise methods, such as skinfold measurements or waist circumference assessments, exist, they require specialized expertise and equipment that may not always be readily available. Despite these limitations, BMI remains a practical and valuable tool for identifying overweight and obese individuals.

Body positivity and health: finding the middle ground

It’s crucial to understand that self-acceptance and dignity are fundamental values that everyone holds. Respect should be extended to all individuals, regardless of their size or shape. At the same time, it’s essential to acknowledge the health risks and social stigmatization associated with excess weight, particularly when it begins to impede daily activities. Being ‘healthy’ isn’t solely about having a flat stomach; it’s about the ability to breathe comfortably when climbing stairs, enjoy restful sleep, and move without pain or discomfort.

A simple self-check

Self-reflection is a powerful step toward a healthier lifestyle. After showering, take a moment to look in the mirror and honestly evaluate whether you need to make changes. If your inner voice suggests improvement, listen to it—remember that you have the power to act. Start with small, impactful steps—such as replacing sugary, unhealthy foods with nutritious options like fruits and vegetables. Living in Uganda is advantageous because our markets are filled with a variety of healthy foods. By taking control of your diet, you are taking a crucial step toward better health.

Easy food swaps that add up

Uganda’s food markets are a significant strength, offering easy access to a diverse range of healthy food options. Focus on promoting fruits, vegetables, beans, groundnuts, eggs, fish, and whole grains such as millet and maize. Unfortunately, there’s a common misconception, especially among urban elites, that sugary drinks, crisps, deep-fried snacks, and large portions of cake and biscuits are “good foods”. In fact, these are considered unhealthy and can lead to negative health outcomes — yet many even pack them for their children. To improve your health, consider making simple swaps: choose water or unsweetened tea instead of soda; opt for grilled or boiled foods over deep-fried options; enjoy fruit after meals instead of dessert; and add extra servings of vegetables to your lunch and dinner.

Move more: weekly targets at a glance

The WHO recommends that adults (18–64 years old) engage in 150–300 minutes of moderate-intensity activity per week (for example, brisk walking where you can talk but not sing), or 75–150 minutes of vigorous activity (such as running), plus muscle-strengthening exercises on two or more days. For children and adolescents (5–17 years), the recommendation is at least 60 minutes of moderate-to-vigorous activity daily, with vigorous, muscle- and bone-strengthening activities on three or more days a week.

Culture, faith, and personal choice

Health is personal and influenced by culture and individual beliefs. Many readers, including Muslims, consider both health and values when making decisions about food, exercise, and rest. For example, the teachings of the Quran and our Prophet Muhammad (S.A.W) emphasize moderation in all aspects of life. This can be extended to the ways one chooses to live one’s life and the lifestyle they choose. Exercising good judgment—selecting what benefits and avoiding what harms—aligns well with these values. If, when you look in the mirror, you feel that a change could improve your physical or mental well-being, that is a clear signal to act.

The bottom line

A healthy weight is not a single number; it is a combination of how you feel, function, and the habits you maintain. Use BMI as a simple guide, but pair it with common-sense steps: eat mostly fresh, minimally processed foods; move most days; and track small improvements. Start where you are, use what you have, and build a routine you can keep. Consistency, not perfection, is what transforms health.

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The writer is a Doctoral Candidate in Kinesiology at the University of Georgia, Athens, and a lecturer of Sports and Exercise Science at Gulu University. Readers can share feedback via asiimweismail@gmail.com.