Obesity

Why Exercise is Important

• Prevents Obesity: Regular physical activity helps children burn calories, build muscle, and regulate metabolism, reducing the risk of excess weight gain.

• Supports Growth & Development: Exercise strengthens bones, muscles, and the cardiovascular system, which is especially important during growth years.

• Builds Healthy Habits: Children who are active are more likely to continue exercising as adults, reducing lifelong risk of obesity, diabetes, and heart disease.

Recommended Activity Levels

Daily Goal: Children and adolescents (ages 6–17) should get at least 60 minutes of moderate to vigorous physical activity every day.

Type of Activities:

• Aerobic (most of the 60 minutes): running, biking, swimming, jumping rope.

• Muscle-strengthening (3+ days a week): climbing, push-ups, gymnastics.

• Bone-strengthening (3+ days a week): jumping, hopping, running, basketball.

Ways Parents Can Encourage Exercise

• Make it Fun – Choose age-appropriate, enjoyable activities (games, dancing, sports).

• Be a Role Model – Children are more likely to be active if their parents are active too.

• Limit Screen Time – Reduce sedentary activities like TV, video games, and excessive phone use.

• Encourage Outdoor Play – Walking, biking, or playing in the park provides natural exercise.

• Organized Sports & Activities – Enroll kids in sports teams, martial arts, swimming, or dance classes.

• Daily Routines – Walk or bike to school, take the stairs, help with household chores.

Long-Term Benefits

• Lower risk of childhood obesity and related conditions (type 2 diabetes, high blood pressure).

• Improved concentration, school performance, and mental health.

• Better sleep quality.

• Stronger social skills from teamwork and group play.