BMI has been the benchmark in evaluating health and fitness for many years. The formula is quite simple: weight in kilograms divided by the square of height in meters. This would easily tell if one is underweight, within the healthy weight range, overweight, or obese. But with new research findings, scientists are now questioning its accuracy and usefulness as a total measure of body composition.

The report, published in The Lancet Diabetes & Endocrinology, has sparked a global conversation on rethinking BMI. Supported by more than 50 international medical experts, the report suggests classifying obesity into "clinical" and "pre-clinical" types for better diagnosis and treatment. The shift underscores a growing consensus: BMI alone may not tell the full story of your health.

While BMI is simple to calculate and universally accessible, it is far from perfect. It does not consider muscle mass, bone density, or fat distribution, leading to misleading conclusions in some cases. For example, athletes with a high muscle mass may be considered overweight, whereas individuals with normal BMI might carry unhealthy amounts of visceral fat.

A landmark study in JAMA Network Open studied more than 155,000 postmenopausal women and found that women with a normal BMI but a waist size over 35 inches were more likely to die from heart disease or cancer compared with their counterparts whose waists are smaller. That makes a great case for how BMI can be insufficient and fat distribution must be factored into account.

Not all body fat is equal. Subcutaneous fat, which lies just beneath the skin, is relatively harmless. The real health danger lies in visceral fat—fat that surrounds internal organs. Unlike subcutaneous fat, visceral fat is metabolically active, releasing stress hormones like cortisol and inflammatory substances that raise blood pressure, blood sugar, and cholesterol levels. These effects significantly increase the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

BMI Isn't Always the Best Measure of Body Composition — Here's What to Use Instead

Since BMI is not the most reliable measure, scientists and doctors have sought other means to measure body composition more accurately.

1. Waist Circumference

A simple tape measure can provide valuable insight into your health. Measure your waist at the level of your belly button, ensuring the tape is parallel to the ground. For women, a waist measurement under 35 inches is considered healthy, while for men, the goal is under 40 inches.

2. Waist-to-Hip Ratio

This is the ratio of your waist circumference to that of your hips. To calculate it, divide your waist measurement by your hip measurement. According to the National Center for Biotechnology Information, a ratio under 0.8 for women and 0.9 for men is considered healthy.

3. Body Roundness Index (BRI)

A newer method that seems to be receiving more attention involves the Body Roundness Index or BRI: height, weight, and girth are placed together to represent a more advanced view of what body composition says. Research presented in JAMA Network Open offers evidence that this BRI predicts mortality risk greater than BMI in some cases- a promising weapon for public health.

Also Read: Using BMI To Classify People As Obese Is Flawed Say Experts

Ways To Cut Off Unhealthy Fat

The good news is that visceral fat responds well to lifestyle changes. Here are three evidence-based strategies:

Time-Restricted Eating

Adopting an eating window of 12 hours—such as from 7 a.m. to 7 p.m.—can significantly reduce visceral fat, according to a study published in Nutrition Research Reviews. This approach not only helps control caloric intake but also reduces late-night snacking, a known risk factor for abdominal obesity.

Limit Alcohol Intake

Excessive alcohol consumption is associated with increased belly fat. A 2017 study published in Public Health Nutrition revealed that alcohol increases the levels of insulin and encourages the storage of fat in the abdominal area. Limiting alcohol to occasional indulgence helps avoid weight gain in this region.

High-Intensity Interval Training (HIIT)

HIIT involves repeated episodes of high-intensity exercise separated by periods of rest. A review in *Sports Medicine* concluded that HIIT is very effective in reducing visceral and total body fat. It can be noted that adding just 20 minutes of HIIT two times a week can make all the difference.

The reliance on BMI as a sole indicator of health is increasingly being challenged. While it remains a convenient screening tool, its limitations necessitate a broader approach that considers factors like fat distribution, waist circumference, and new metrics such as BRI.

In the simplest of words, health is multi-dimensional, and shifting perspectives from considering weight solely to broader measures of body composition will get people a much clearer understanding of where their health risks are so that they can take the action required for a better quality of life. Through adjustment to diet, exercise, or perhaps through innovative metrics like BRI, health is well within reach of the individual.

This dynamic conversation raises the point about personalized health screenings, which helps everyone get more relevant tools fitting their unique lives and circumstances. As body composition research is enhanced, so do the futures look brighter and brighter for the times of measurement when it comes to health.

Definition and diagnostic criteria of clinical obesity. The Lancet Diabetes & Endocrinology.

Association of Normal-Weight Central Obesity With All-Cause and Cause-Specific Mortality Among Postmenopausal Women. JAMA Netw Open. 2019

Waist-Hip Ratio. NIH.

Physiological responses to food intake throughout the day. Nutr Res Rev. 2014

Association between abdominal obesity and alcohol drinking pattern in normal-weight, middle-aged adults. Public Health Nutr. 2017

For years, the idea of walking 10,000 steps a day has been treated like universal fitness wisdom, however, a recent study reveals that even a short stroll too could help you stay healthy.

From fitness trackers to morning-walk groups, the number has been repeated so often that many people believe it is a scientifically proven rule. The truth is far simpler and far more encouraging. New research shows that you do not need anywhere near 10,000 steps to improve your health. In fact, even a small amount of regular movement can dramatically lower your risk of heart disease and early death.

What Recent Research Reveals

A new study published in the British Journal of Sports Medicine examined how step counts influence longevity and heart health, particularly in older adults. The findings were surprisingly optimistic. Scientists discovered that walking as few as 4,000 steps in a day, even if you manage this number only one or two days a week, can reduce the risk of death by 26 percent. It can also lower the risk of heart disease by 27 percent when compared to those who barely moved.

The benefits became even more striking when participants achieved the 4,000 step target on more than three days per week. In that group, mortality dropped by more than 40 percent and the risk of heart issues fell by 27 percent. These numbers show that moderate, regular walking has powerful protective effects on long-term health.

How Many Steps Do You Really Need

The study also explored whether aiming for higher step counts brings additional benefits. Researchers found that walking around 7,000 steps a day provides a slight extra advantage when it comes to living longer. However, it does not significantly change cardiovascular outcomes. This means that hitting 4,000 steps is already enough for meaningful protection, especially for older adults or people who are unable to reach higher counts.

Interestingly, the study also revealed that the number of days you walk matters far less than the total steps collected throughout the day. When scientists adjusted for total daily steps, the link between how many days people walked and their health results disappeared. The real takeaway is this: what matters most is how much you move overall, not whether you meet a daily or weekly quota.

Why Consistency Matters More Than Intensity

Walking is one of the simplest forms of movement, yet its benefits are remarkably wide-ranging. It is gentle, low impact and accessible to almost everyone. Regular brisk walking has been shown to improve heart health, support weight management, boost mental well-being and improve mobility. These improvements occur because consistency helps the body adapt, even when the total effort seems small.

For older adults, or for anyone returning to activity after a long pause, this consistency is especially important. Small, steady efforts accumulate and gradually build up stamina. Over time, this reduces the risk of chronic disease and enhances overall fitness without stressing the joints.

Tips To Make Walking A Sustainable Habit

If you want to enjoy the health benefits of walking, the key is to stay consistent rather than chase big numbers. A few practical tips can help you build a routine that feels realistic and enjoyable.

Start slowly

If you have been inactive for a while, begin with five to ten minutes of walking at a comfortable pace. Gradually increase your duration and distance over several weeks. This prevents strain and reduces the risk of giving up too soon.

Set achievable goals

Aim for manageable targets such as walking 20 to 40 minutes three days a week. Once this feels comfortable, you can add more time or increase your frequency if you wish.

Adjust your routine when life gets busy

If you are traveling or have long work hours, try breaking your walks into shorter chunks. A few five to ten minute walks throughout the day can help you stay on track.

Do not let the weather stop you

When outdoor conditions are not ideal, choose indoor spaces such as malls, gyms, community centers or even long corridors at home or work.

Add variety to your routes

Different routes help fight monotony and make walking more enjoyable. Rotate between parks, neighborhoods or indoor spaces to keep things fresh.

For many people, completing a daily step goal feels like a sign of an active lifestyle. Fitness trackers, wellness challenges and social media trends have popularized the belief that 10,000 steps can undo the negative effects of long hours spent at a desk. However, vascular experts warn that this assumption is misleading. Prolonged sitting continues to damage the veins and circulation even if one walks later in the day.

Vascular Surgeon and Varicose Vein Specialist Dr Sumit Kapadia recently posted a video on his Instagram channel explaining why step counts alone cannot protect vascular health. He said this is something he tells his patients almost every day. Even if someone completes their step goal in the evening, the body has already endured hours of immobility that strain the veins.

According to Dr Kapadia, circulation does not depend on how much a person walks in total. Instead, it depends on how frequently they move. Long stretches of sitting from nine in the morning to seven in the evening cause blood to stagnate in the legs. This stagnation triggers a progressive cycle: vein valve weakness, swelling, varicose veins and, over time, an increased risk of developing blood clots.

Why Sitting for Long Hours Harms the Veins

When a person sits for too long, blood flow in the legs slows down. Veins must work harder to pump blood upward toward the heart, especially against gravity. The longer blood pools in the lower legs, the more pressure builds inside the veins. Over time, this weakens the valves that keep blood moving in the right direction.

Dr Kapadia explained that even a healthy step count cannot reverse ten hours of immobility. The veins experience stress and pressure throughout the day, and walking later does not undo the hours of stagnation already endured.

People with sedentary jobs, long commutes or limited movement throughout the day are especially at risk. Additional factors like being overweight, having a family history of venous disease, or standing for long hours without moving can worsen the impact.

Movement Frequency Matters More Than Step Count

According to Dr Kapadia, vascular health depends more on how often you move than how much you walk. The solution is not long-distance jogging or intense workouts after work, but small, consistent breaks during the day.

He offered a simple rule for preventing vein damage:

• Get up every 45 to 60 minutes.
• Stretch briefly to activate muscles.
• Walk for at least two minutes.
• Move your calf muscles, which act as the body’s “peripheral heart.”

Calf muscles play a major role in circulating blood back to the heart. When they contract, they push blood upward from the legs. But when they remain still for long periods, this pumping mechanism weakens. Small actions like ankle rotations, standing on tiptoes or short hallway walks can activate this pump and support vein health.

Small Breaks Make a Big Difference

Dr Kapadia emphasized that the veins do not need marathons. They need movement. Tiny breaks spread across the day help prevent swelling, heaviness, varicose veins and long-term complications such as deep vein thrombosis.

In a world where work, travel and digital life keep people sitting for most of the day, this message is more relevant than ever. Steps matter, but frequency matters far more. The key to healthy veins is simple: move often.

Strength training, also known as resistance training, involves working your muscles against some form of resistance, which helps them grow stronger and larger. It is an essential part of any fitness routine. While lifting weights is the most common form of strength training, there are several other ways to practice it.

One such method is calisthenics, which relies on your own body weight as resistance. Though both weightlifting and calisthenics fall under strength training, they produce different outcomes. Choosing the right one depends on your personal fitness objectives. Lately, calisthenics has been gaining renewed attention in the fitness world. Below, we break down what calisthenics is and whether it might be better for your workouts.

What Is Calisthenics?

Calisthenics is a workout style that primarily uses your body weight and often requires minimal or no equipment. Common calisthenics exercises include pushups, squats, crunches, planks, burpees, pullups, and lunges. These movements typically involve large muscle groups, like those used in pushups. Most people perform them at a moderate pace to improve coordination, flexibility, and overall strength. The practice of calisthenics dates back to Ancient Greece and continues to be popular today. It is accessible to people of all fitness levels, and many exercises don’t need any equipment at all.

How Effective Is Calisthenics?

Research indicates that calisthenics can improve everything from muscular strength to cardiovascular fitness, according to Anatolia Vick-Kregel, director of the Lifetime Physical Activity Program at Rice University. “Body weight is phenomenal,” she noted.

However, there are some limitations, said John Raglin, professor of kinesiology at the Indiana University School of Public Health, Bloomington. “It can be effective,” Raglin explained. “But thinking it can fully replace even simple equipment isn’t entirely correct.” Using equipment can sometimes make exercises easier or safer. Many people, for example, perform pushups with incorrect form. “If someone lacks strength or has joint problems or arthritis, lying on a bench and using light hand weights can be both safer and more practical,” he added.

Is Calisthenics Better Than Weightlifting?

Calisthenics tends to burn more calories, which can help reduce body fat and support weight loss. That’s because these exercises involve continuous movement, requiring more energy, which the body gets by burning calories. The higher the energy expenditure, the greater the potential for weight loss. Healthline notes that calisthenics can also be included in high-intensity workouts like HIIT or circuit training, further boosting calorie burn.

Weightlifting, on the other hand, focuses on isolated movements that don’t demand as much energy. Still, it contributes to weight management by increasing muscle mass, which raises your basal metabolic rate—the calories your body burns at rest.

Can You Combine Calisthenics And Weightlifting?

Combining the two methods is an excellent way to enjoy the benefits of both.

There are a few approaches to merging calisthenics with weightlifting:

• Same-day approach: Include both calisthenics and weightlifting exercises in one strength-training session.
• Alternate-day approach: Focus on one method per day, alternating between calisthenics and weightlifting throughout the week.

Since both forms provide resistance to your muscles, it’s important not to overdo it. Include rest days and listen to your body. For the best guidance on blending calisthenics and weightlifting, consult a personal trainer. They can tailor a program with the right exercises to suit your specific goals.