Baani and her mother Sushmita (names changed) came to our fitness studio a couple of months back. Baani, 12, was suffering from gynaecological problems from being overweight. Bani’s doctor had recommended that she be put through a weight loss and fitness programme rather than any medication.

In the following months, there were several more such cases. The pattern got me thinking – is obesity in children becoming the new normal? I interviewed several parents.

Many agreed that Covid has created havoc in the active and structured lives of children. Inactivity, lethargy and poor dietary habits have become commonplace. Indulging in passive addictions such as mobile phones, digital media, television and online gaming seem to have skyrocketed. With no access to schools and recreational facilities, this inactivity is taking a toll on children’s physical and mental health.

Schools may reopen soon. A Covid vaccine may be around the corner. But this does not justify waiting for “things to be alright” and ignoring the lifestyle changes that most children have undergone due to Covid. The need of the hour is to find a solution that will foster good health and mental wellbeing.

SEP (Systematic Exercise Plan)

Youngsters can achieve substantial benefits by taking part in 60 minutes of moderate to vigorous exercise each day. For those suffering from obesity, a structured plan under the guidance of a fitness instructor will be necessary. The objective will be to promote exercises that lead to weight loss, aerobic conditioning, muscle strengthening and bone strengthening.

A good plan would be three to five days of moderate to vigorous exercise under the guidance of a fitness professional and two to four days of light to moderate intensity aerobic exercise, such as cycling, brisk walking or other outdoor games. Children should be properly supervised and use proper exercise techniques, especially while taking part in gym, calisthenics, yoga or martial arts sessions.

Diet

Successfully tackling child obesity requires a two-pronged approach of exercise and diet. Handling youth diet is not a simple matter. There should be sufficient nutritional intake to promote growth, while food items that lead to weight gain should be done away with.

The diet should be balanced, with adequate quantities of all macronutrients and micronutrients. Finding a diet plan online and following it without proper consultation is not recommended as it may adversely effect a child’s health and immunity. Always seek professional dietary advice, especially when dealing with child obesity.

Sustaining interest

Introducing a child to an exercise plan is the easy part. Sustaining interest to make a difference is quite another. It is quite possible that the child may require to be exposed to different fitness activities before he or she takes a sustainable liking towards any one of them. Parents need to take this into account before giving up too easily.

A fitness professional also has an important role to play in making an activity challenging and captivating for the child to want to return. Always consult a professional before starting on a workout.