Physical Exercise for Preventing Childhood Obesity

Physical Exercise for Preventing Childhood Obesity

Obesity has tightly gripped almost everyone around the globe. Even children and adolescents cannot escape it. We as a society need to pay more attention to this alarming health issue before it's too late - we need to start taking a more proactive and preventative approach to health if we are to reap any benefits in the long-run. There are many little things we can add to our daily lifestyle that can help keep us, and our loved ones, active. Since its easiest to change habits in children, and since childhood obesity is the most serious and prevalent, this blog will be focused on a few things that may keep childhood obesity at bay.

Balancing Calories

With everyone munching on fast food nowadays, there is no surprise that obesity is becoming common in every age group. Calorie control is essential if we are to counteract this. Everyone needs to start somewhere and as a parent or guardian, you can start by balancing your child’s calories and educating him/her about the impact that unhealthy food can have on his/her health. This doesn’t mean you cut out cookies and chocolates completely - remember, moderation is key and as long as reasonable amounts are being consumed and daily caloric intake is being managed, there is no need for concern. Below are some healthy tips that you can implement into your child’s daily routine:

Provide meals packed with vegetables and fruits
Use non-fat milk or dairy products when baking 
Limit the consumption of saturated fats and sugar
Encourage water intake 

Burning Calories: Help Kids Stay Active


Balancing calories with healthy meals is not enough. Your kids need regular exercise to stay active and burn calories. Some of the benefits of exercise, whether it's outdoor games or sports, are as follows:

  • Increase in bone strength and bone density

  • Weight management

  • Reduction in stress and anxiety

It is suggested that children should involve themselves in at least 60 minutes of exercise daily. Nowadays, it is quite difficult to get kids off the couch and away from their screens. However, children are known to imitate adults, so if you - as a parent, as a guardian, or even as an older sibling - can take up some sort of physical activity, you may become a source of inspiration and motivation for the child. You can consider some of the following exercises:

  • Brisk walk

  • Swimming

  • Jumping rope

  • Dancing

  • Outdoor games/sports


Physical Activity and Childhood Obesity


Physical activity and childhood obesity have a direct and inverse relationship, as stated by the Journal of Obesity. Obesity has its consequences - victims of this epidemic have high levels of cytokines, which lead to chronic inflammation. Physical activity, on the other hand, reduces cytokine levels and promotes anti-inflammatory chemicals like interleukin and adiponectin, even if you don't change your eating habits. It also offers various metabolic benefits like reduced glycemia and leptin levels, and lower blood pressure. It is, therefore, clear that diet plans alone do not reap the best results.