There are many reasons that maintaining a healthy weight and staying active increases a child’s overall health and wellbeing. It helps with all of the following areas.
Physical health: Being at a healthy weight and staying active reduces the risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. Carrying excess weight can strain the musculoskeletal system, leading to joint pain, arthritis, and orthopaedic problems later in life. It can also increase susceptibility to infections.
Development: Physical activity supports healthy growth and development of muscles, bones, and organs in children, contributing to overall physical wellbeing.
Mental health: Regular exercise releases endorphins, promoting positive mental health and reducing the risk of depression and anxiety in children. Being an unhealthy weight is often associated with low self-esteem, body image issues, and increased risk of depression and anxiety, impacting overall psychological wellbeing.
Educational performance: Physical activity has been linked to improved cognitive function, concentration, and academic performance in children, enhancing learning and memory.
Social skills: Participating in physical activities and sports encourages teamwork, communication, and cooperation, developing good social skills and friendships.
Long-term habits: Instilling healthy habits early in life increases the likelihood of maintaining them into adulthood, leading to a lifetime of better health outcomes.
Quality of life: Being physically active and maintaining a healthy weight enhances overall quality of life by increasing energy levels, improving sleep quality, and reducing the risk of injury.
Helping an overweight child requires a holistic approach focusing on healthy eating habits, physical activity, and positive lifestyle changes. Think about:
Providing a balanced diet: Encourage them to eat a balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit intake of processed foods, sugary snacks, and drinks high in calories and added sugars.
Portion control: help your child understand about appropriate portion sizes and mindful eating habits to prevent overeating. Avoid using food as a reward or comfort mechanism.
Family meals: Establish regular family meals to promote healthy eating habits and model balanced food choices. Involve your child in meal planning and preparation to increase their engagement and interest in nutritious foods.
Limit screen time: Minimise sedentary activities such as watching TV, playing online games, or using electronic devices, encourage outdoor play and physical activities instead.
Encourage physical activity: Aim for at least 60 minutes of moderate to vigorous physical activity daily. Find activities your child likes such as sports, dancing, swimming, or cycling to promote regular exercise.
Be supportive: Offer positive reinforcement and encouragement rather than criticism or shaming. Focus on praising effort and progress.
Healthy role modelling: Set a positive example by adopting healthy eating habits and an active lifestyle as a family. Children often copy the behaviours of adults, so being a healthy role model is important.
Create a supportive environment: Foster a supportive environment at home that promotes health and well-being. Encourage open communication about nutrition, body image, and self-esteem.
Address any underlying factors: Identify and address any underlying factors contributing to your child's weight gain, such as emotional eating, stress, or a medical condition.
Seek help and guidance from your school nurse or GP if you need support.
You can find more advice on the NHS website
Fussy eating in children is a common phase that many children go through.
To manage fussy eating and help foster healthier eating habits in the long term try to:
Please visit our fussy eating page for further information and downloadable booklet
Information on the NHS website on fussy eating
A step by step guide to trying new foods from Dorset Healthcare
Try to:
If a child is consistently underweight despite efforts to improve their diet nutrition and lifestyle, consult a GP to rule out any medical issues as sometimes underlying medical conditions such as gastrointestinal disorders, thyroid problems, or genetic factors can contribute to a child being underweight.
Encouraging children to be active is so important for their physical & emotional health, children need to be active for at least 60 minutes every day. Here are our four top tips:
Lead by example: Be physically active yourself and involve children in your activities.
Make it fun: Incorporate games, challenges, and play to keep them engaged.
Set limits on screen time: Encourage physical play instead of sedentary activities like watching TV or playing video games.
Involve the whole family: Make physical activities a family affair to promote bonding and create a supportive environment for staying active.
Here are some ideas for free activities you can try:
Healthier Families - NHS information