Gymnastics for infants aged 4-12 months and methods for childhood obesity and weight loss

Exercises suitable for April to June (Second Set)

1. Shoulder circling exercise

Starting position: Hold the baby's wrist to straighten their arm, and make circular motions from the chest upwards and outwards, then repeat in the opposite direction. The movements should be gentle and slow, allowing the baby's chest to fully expand and contract. Repeat each movement 4-5 times.

2. Backbend Exercise

Starting position: The baby lies prone, supporting their body with their elbows. The adult holds the baby's ankles with both hands. The upper and lower body should be in a straight line.

Instructions: Gently lift the infant's lower limbs, ensuring the chest does not leave the bed surface and the angle between the chest and the bed surface does not exceed 45 degrees, then return to the starting position. Repeat 8-10 times.

3. Rolling over exercise

Starting position: The adult holds the baby's ankles with one hand and gently supports the baby's back with the other hand, helping the baby roll from a supine position to a prone position, raising the baby's head and shoulders slightly as they roll. Then switch hands and roll the baby back from a prone position to a supine position. Repeat 4-5 times.

Rolling over prepares the baby for crawling, sitting, and standing; you should encourage the baby to do it on their own as much as possible.

Exercises suitable for doing from June to September (Set 3)

In addition to the first, second, third, fourth, and fifth sections of the fifth set and the backbend exercises added in the second set, add one section before the cool-down exercises.

Slouching exercise

Starting position: Infant lying on its back.

Instructions: The adult pulls the infant from a supine position to a sitting position, and then back to a supine position. Repeat 8-10 times. When pulling the infant up, encourage the infant to sit up actively with the help of the adult's pull.

Exercises suitable for doing from September to December (Set 4)

In addition to performing sections one through five of the first major set and the backbend exercise added to the second set, the following four exercises are added before the cool-down:

1. Sit-up and stand-up exercises

Starting position: Infant lying on its back.

Instructions: An adult should support the infant's hands, guiding them from a supine position to a sitting position, then from a sitting position to a standing position; then return to the starting position, repeating the cycle. Repeat this several times. The infant should be encouraged to complete the task independently. If the adult pulls the infant up entirely, it can easily lead to strain and will not achieve the intended exercise purpose.

2. Picking up movement

Starting position: Position the baby in front of your chest (facing the same direction as you). Support the baby's knees with one hand and their chest and abdomen with the other. Place an enticing toy under the baby's feet to entice them to bend down and pick it up. You can change the toy and encourage the baby to retrieve it multiple times. When the baby bends down to pick up the toy, try to encourage them to do it independently.

3. Squat exercises

Preparation position: The baby stands facing the adult, with the adult placing their hands under the baby's armpits or holding the baby's wrists.

Instructions: Tell the baby to "squat," and gently press down on them, but don't push too hard, to encourage them to squat. Then, give them a little more help to help them stand up. Repeat 6-8 times.

4. Jumping exercises

Preparation posture: Same as above.

Instructions: Support the baby under the armpits, providing slight assistance but not lifting them up, to encourage them to jump. Babies enjoy this activity. Repeat 8-10 times.

Tips for overweight children to lose weight

The main causes of childhood obesity are overnutrition and insufficient physical activity. Addressing these two issues-reducing some nutrients and increasing physical activity-is the best way to prevent childhood obesity.

Children's meals should be regular and in appropriate portions, and their total daily calorie intake should not exceed their developmental needs. They should eat plenty of high-protein foods, such as lean meat, fish, chicken, and soy products, and limit fatty foods, such as animal fats, fried foods, sweets, and snacks. The amount of staple foods consumed daily should not be excessive. Children must also engage in regular physical activity. Children are in a period of rapid growth and development and should eat a balanced diet and exercise appropriately.

For most children, daily exercise time should not be less than one hour. Obese children should have more time and a greater amount of activity. Preschool obese children have more free time and can be taken outdoors by adults for more activities. They can exercise for 20-30 minutes every morning and go to a park or wooded area in the afternoon for one or two hours of running and playing. As the exercise time increases, the amount of exercise can also be gradually increased.

Obese children who are already in school spend a lot of time sitting each day, so they can have more opportunities for exercise. They should do morning exercises and run after getting up in the morning; they should also attend recess exercises and physical education classes at school; they should walk to and from school if possible; and those living in apartment buildings should take the stairs themselves. They should consciously make more physical activity a pleasure and overcome laziness.

If children can consciously control their diet and increase physical activity, it is highly likely that obese children can return to a normal weight. However, the extent of this hope depends on whether such control and activity can be sustained.

Tips for treating simple obesity in children

1. Dietary Therapy: For simple obesity, weight loss can be achieved through reduced food intake and increased appropriate physical activity. However, it's crucial to maintain the child's normal growth and development and nutritional needs. Food intake should be gradually reduced, avoiding overly strict restrictions. The diet should primarily consist of rice and noodles, supplemented with beans; complementary foods can include fish, protein sources, lean beef, and low-calorie, high-volume vegetables. Foods high in fat, sugar, and salt should be minimized.

2. Increase physical activity: Due to obesity and lack of agility in running and jumping, obese children often become teased by their peers. Over time, they may become lonely and shy. Parents should try to alleviate these concerns and encourage their children to increase physical activity appropriately and consistently. Activities such as walking, gymnastics, playing table tennis, and badminton can be encouraged. The amount and duration of exercise should be gradually increased as needed, but strenuous exercise should be avoided, as it may increase appetite, lead to overeating, and further weight gain.

3. Drug therapy: Generally, drug treatment is not necessary. You can try soaking 10 grams of hawthorn and 100 grams of vitamin C in water and drinking it as tea.