How can children exercise reasonably and stay away from chubby little ones?

\”Three Reductions and Three Healthy\” Health Accompanying and Talking to Children about the First Lesson of Health at the Beginning of School Let the children embark on the journey of the new semester with health tips. The First Lesson of the Beginning of School: Healthy Weight In our country, obesity has become an important health problem for adolescents. Nearly one in five children and adolescents is overweight and obese. Obesity not only affects body shape, but most importantly, it seriously affects children\’s physical and mental health, causing harm to the cardiovascular system, endocrine system, respiratory system, digestive system, etc. The Benefits of Children\’s Home Exercises A Complete Set of Fun Sports Games Project Videos 39 Lessons The emergence of \”little chubby children\” is closely related to bad living habits. In recent years, with the great enrichment of material life, all kinds of snacks and drinks have appeared in our lives. These \”sweet temptations\” have laid one \”sweet trap\” for children and teenagers. Excessive intake of sugar and fat is converted into a large amount of energy. Coupled with insufficient exercise, energy intake is greater than energy expenditure, which will lead to the problem of overweight. How to know a healthy weight? Measure your weight and waist circumference frequently to know your own changes in advance: you need to pay attention to and pay attention to your child\’s weight changes. Calculate body mass index (BMI): Scientific standards should be used to determine whether a child is overweight or obese. The most commonly used indicator is body mass index (BMI=kg/㎡). Screening for overweight and obesity in children aged 5 and under uses length/weight-for-height Z-score or age-specific BMI-Z score. It is recommended to use the health industry standard \”Determination of Growth Status of Children Under 5 Years Old\” (WS/T 423-2013). Screening for overweight and obesity in children aged 5 to 6 years old uses the age-specific BMI-Z score. It is recommended to use the WHO 2007 growth standards. If the age-specific BMI-Z score is greater than 1, it is judged to be overweight, and if the age-specific BMI-Z score is greater than 2, it is judged to be obese. For children aged 6 to 17 years old, BMI is used as a preliminary screening indicator for obesity. Adopt the health industry standard \”Gender-age-specific BMI screening of wasting, overweight and obesity for school-age children and adolescents aged 6 to 18 years old\” (WS/T 586-2018); use waist circumference or waist-to-height ratio for central obesity screening, in which waist circumference Using the \”High Waist Circumference Screening Cutoff for Children and Adolescents Aged 7-18\” (WS/T 611-2018), the waist-to-height ratio is recommended to be 0.5 as the screening cutoff. The key to weight loss is fat loss, scientific weight control, and not blind excessive weight loss: For overweight children, weight loss must be gradual. To maintain a healthy weight, a balance between eating and exercise is the key: scientifically control your weight, keep your mouth shut, open your legs, and combine scientific diet with scientific exercise. Preventing obesity in children and adolescents can reduce the risk of many chronic diseases in adulthood: maintaining a healthy weight will have lifelong benefits. Reasonable exercise and happy growth. Healthy children aged 6 to 17 should engage in at least 60 minutes of moderate to high-intensity physical activity every day, mainly aerobic exercise, and at least 3 times of high-intensity physical activity and 3 times of resistance exercise per week ( Such as sit-ups, pull-ups, etc.). Children should choose more sports with low intensity and the duration should not be too long, such as jogging, ball games, swimming, cycling, walking and running, etc. Not only that, the choice of sports events should also follow children’s psychologyAccording to the rules, while ensuring safety and effectiveness, it should also take into account the fun to meet the psychological needs of children. Preparations should be made before exercise, and exercise should be avoided on an empty stomach and within 1 hour after meals. Pay attention to replenishing water during and after exercise. \”Three Reductions and Three Health\” accompany health. Teenagers should exercise reasonably and increase energy consumption. At the same time, they must also control energy intake, eat a balanced diet, and reduce salt, oil, and sugar. It is recommended that the three meals should be reasonably matched, with meat and vegetables mixed, thick and thin, to ensure the intake of fish, meat, milk, beans and vegetables. The main cooking methods are steaming and boiling, avoid frying, and control the intake of oil, salt, and sugar. Eat less snacks, less highly processed and fried foods, and no or less sugary drinks. Replace high-sugar, high-calorie snacks with healthy foods that are low in sugar, oil, and salt, such as whole-wheat crackers, vegetables, fruits, yogurt, nuts, etc. Teach your children to pay attention to the nutrition labels on food packages. If sucrose and fat are listed at the top, it means the sugar content is high, and it is best to eat less or not at all. If teenagers want to stay away from obesity, control their weight, and improve their physical fitness, they must start by cultivating healthy lifestyle habits and practice the \”three reductions and three health\” lifestyles of reducing sugar, salt, and oil, healthy mouth, healthy bones, and healthy weight. . Start with diet and exercise to live a healthy life and enjoy a bright future.