Rising childhood obesity in India: Effective tips to prevent and manage it

Obesity is becoming a rising concern across age groups. It is more worrying that children are not spared from this growing health challenge. According to the National Family Health Survey (NFHS-5), childhood obesity in India has increased by 126 percent in the last 15 years; from 1.5 percent in 2005-06 to 3.4 percent in 2019-21.

A recent report by the Foundation for People-centric Health Systems (FPHS) warns that global obesity rates among children and adolescents are expected to doublw by 2035, stressing on the urgency to address the issue.

Sedentary lifestyle, urbanisation, technological advancements are some of the causes of childhood obesity. According   to the National Heart, Lung, and Blood Institute, obesity in children can be prevented through a balanced diet, regular physical activity, proper sleep, minimum use of technology and gadgets and a healthy lifestyle.

Also read | Childhood obesity: Watch out for poor eating habits, unusual weight gain, sleep problems

• Healthy diet: Following a balanced diet plays a vital role in maintaining a healthy weight. The NHLBI recommends including fruits, vegetables, whole grains, and lean proteins in daily meals. Limiting foods high in sugar , fat, and calories can also prevent unhealthy weight gain.

• Sit less, move more: Encourage children to move more. Ask them to walk and help around with the house chores. Make regular  physical activity a priority as it helps children maintain a healthy weight and improves their well-being. The NHLBI advises that children should engage in at least 60 minutes of moderate to vigorous physical activity every day. Activities like dancing, cycling, or playing outdoor games are great ways to keep them active. Since children learn by watching, join them in physical activities to make fitness a fun family routine.

• Limiting screen time: Excessive screen time encourages a sedentary lifestyle, which increases the risk of obesity. The NHLBI recommends limiting recreational screen time to less than two hours a day. To channelise your child’s energy introduce alternative activities such as board games, reading, or outdoor play.

• Early to bed: It’s time to bring the age-old rhyme to practice. Make sure your child goes to bed on time. Adequate sleep is vital for a child’s physical and mental health and also weight management. Research from the NHLBI shows that lack of sleep is linked to obesity from infancy onwards. The recommended sleep duration varies by age, with younger children needing more sleep to support their growth and development.