This exercise is very simple and can be done anytime and anywhere. When going to school, going home and shopping, obese children can give up taking the elevator and choose to climb the stairs, which has a very obvious weight loss effect.

2. Go for quick exercise

The intensity is not big, which can effectively mobilize the physiological functions of the whole body. Therefore, it is a wise choice for obese preschool children. Walking is not the same as walking. It must last at least 1 hour before the body can consume a lot of fat through aerobic metabolism.

Suggestion: When walking fast, let the child swing his arms normally, and don't deliberately increase the swing range to avoid losing balance and falling. Choose a flat field, children's shoes should have thick soles and high heels, and the front end should be spacious and soft to prevent ankle sprains and abrasions.

Step 3 run

Studies have confirmed that if two children run 1 and walk 1 at the same speed, the latter actually consumes more than 1 times the former.

Suggestion: Don't run easily on an empty stomach, otherwise it will easily induce hypoglycemia and dizziness. So, drink a cup of hot milk or eat some biscuits before running. Dress and venue selection are the same as walking.

Step 4 ride a bike

Cycling is a good exercise to lose weight, which accords with the psychological development characteristics of preschool children. They like to learn to ride and are easily accepted.

Suggestion: As a way to lose weight, cycling requires faster speed, longer duration and even speed, reaching 20km/h for 40-60min. At the same time, parents or experienced coaches are needed to accompany them. Choose an open training ground or a suburban flat road with few people and cars, and pay attention to safety.

Examples of weight loss activities:

1, sit-ups: twice a day, morning and evening 1 time, five times for overweight and slightly obese children in the first group, and five times a week thereafter. Moderately and severely obese children started with 10, and increased with 10 every week.

2. Climbing stairs: Go up and down the stairs twice a day 1 time, with about 50 steps each time, and the trot speed is required.

3. Jogging or brisk walking: twice a day, 5- 10 minutes/time.

Evaluation of children's weight loss effect and speed

In the process of losing weight for obese children, parents should not rush for success. The specific method to evaluate the weight loss effect can be calculated by the number of kilograms exceeding the obesity standard. For example, a boy with a height of 1 10cm weighs 27kg, which is 4.6kg higher than the obesity standard according to the height and weight method. Lose weight for half a year, 1 14cm, weigh 27kg, and rest 3kg if it exceeds the standard. Although his absolute weight has not changed, his relative weight has decreased 1.6kg ... Generally speaking, it is more appropriate for children to lose weight at a rate of 0.5- 1 kg per month.