Prevention of obesity in school age. However, the most common cause of overweight in children is

1. primary obesity. Occurs due to proper nutrition or is inherited. Moreover, it is not obesity itself that is inherited, but concomitant disorders. metabolic processes organism. If the mother is diagnosed with obesity, then in 50% of cases these disorders will pass to the baby. If the father has 38%, both have 80%.
2. secondary obesity. Caused by acquired diseases such as endocrine system.

Allocate 4 in children:

• I degree (weight above the norm by 15-24%);
• II degree (weight above the norm by 25-49%);
• III degree (weight above the norm by 50-99%);
• IV degree (weight above the norm by more than 100%).

In 80% of cases of primary obesity, I and II degrees are diagnosed. The presence of a slight excess weight in a child, as a rule, does not cause any anxiety in parents. Most of the time they are happy good appetite child, and the diagnoses of pediatricians are treated with a smile, arguing their position as “well, he feels good.”

If the diet is not followed at the first stage of obesity, then the disease continues to progress and goes into stage II. Shortness of breath appears excessive sweating, the child begins to move less and demonstrate more often Bad mood. However, even here parents are in no hurry to treat their child. The disease continues to develop. If in the first two stages the situation can be corrected by a diet, then in the subsequent stages everything is much more difficult.

If the weight of the child is higher than normal by more than 50%, then obesity of the III degree is diagnosed. At this time, the teenager begins to hurt the joints of the legs, the pressure rises, and the level of sugar in the blood fluctuates. The child himself becomes irritable, complexes appear, which leads to depression. Exacerbate the situation of ridicule from peers. It is at this stage that parents begin to do something. However standard diet unable to solve a problem of this magnitude.

Complications and consequences

Health problems can begin, including with a little overweight. Therefore, you should not hope that everything will go away by itself, it is necessary to treat the child at the first signs of the disease.

Obesity increases the risk of diseases:

• Decreased immunity;
• Cardiovascular system: hypertension (increased pressure), angina pectoris (pain in the center chest), atherosclerosis (disease of the arteries);
• Musculoskeletal system: chronic diseases of the joints, violation of posture, deformity of the foot;
• Diabetes;
• Organ ailments digestive system: pancreatitis, fatty liver (which can lead to cirrhosis of the liver);
• Chronic cholecystitis, cholelithiasis;
• Dysfunction of the gonads in adolescents: underdevelopment of the genital organs in boys, disruptions in menstruation in girls;
• Hemorrhoids, constipation, fistulas.

Being overweight makes a child unhappy nervous system, which will result in:

• Malnutrition: from bulimia to;
• Sleep disturbance, snoring, etc.;
• Frequent headaches, depression.

Due to the risk of complications, the treatment of obesity in children should not be delayed.

In children under three years of age

Obesity in children of the first year of life is diagnosed quite often, but it is more of a recommendation than it is. serious diagnosis. The development of the disease in children under one year is associated with:

• heredity;
• Maternal smoking during pregnancy;
• Feeding with a high-calorie mixture;
• Incorrect introduction of the first complementary foods;
• Overfeeding;
• Wrong diet;
• Late onset of crawling and walking;
• Little mobility.

Breastfeeding in the first year of life is a good prevention of obesity in infants.

The most common solution to a problem identified in a child under three years of age is diet. At timely treatment the disease disappears in 2-3 years.

When diagnosing obesity in babies, a centile table is used, which shows the relationship between their age, weight and height. Information is being collected about the child's diet and diet, the corresponding diseases of his close relatives. The value for children from one to three years is not indicative.

In school-age children and adolescents

With the beginning of school life, children begin to move less, and use their pocket money to buy buns, chocolates and other high-calorie foods. Add to this the stress that schoolchildren experience in an unfamiliar environment for them, and the reasons for weight gain become obvious.
Obesity in children and adolescents is most often caused by:

• sleep deprivation;
• Predominantly sedentary lifestyle;
• Lack of diet;
• Hormonal changes in the body (puberty);
• Stress.

It is worth noting that teenage obesity most often passes into adulthood.

Diagnosis of obesity in schoolchildren and adolescents, as in children under three years old, begins with an anamnesis. Height, weight, chest, waist and hips are measured, BMI is calculated. With the help of special centile tables, the relationship of these parameters can be traced and a correct diagnosis can be made.

To determine the cause of obesity in children, prescribe:

• blood for biochemistry, which determines the level of sugar, cholesterol and other substances that increase the risk of complications in obesity. At elevated level additional glucose tests are ordered.
• Blood and urine tests for hormones to determine endocrine disease.
• Computed or magnetic resonance imaging when pituitary disorders are suspected.

In addition to a pediatrician and a nutritionist, you may have to go through an endocrinologist, neurologist, gastroenterologist and other doctors. It all depends on what additional diseases will have to be treated.

Features of treatment

If you notice that your child is overweight, you should definitely contact a nutritionist. He probably only needs special diet. Obesity in the early stages is much easier to treat. If obesity has already passed into the III or IV degree, then you need to act as soon as possible.

First of all, the treatment of obesity in children requires nutritional correction.

The diet includes:

• Reducing the size of 1 serving;
• Compliance with the regime of fractional five meals a day (preferably with the whole family). In this case, dinner should not be later than three hours before bedtime;
• Replacing sweet store-bought drinks with water;
• Inclusion in the daily diet of fresh fruits, berries and vegetables (for diabetes, sweet fruits should be excluded);
• Exclusion from the diet fatty meat, fish;
• Sufficient water intake;
• Limiting the consumption of "fast" carbohydrates: flour products, pasta, ;
• Limiting the consumption of sweets (from sweets, give the child honey, dried fruits, marmalade, marshmallows and dark chocolate), and in case of diabetes, sugar-containing foods should be excluded to the maximum;
• Limit salt intake, exclude pickled and pickled vegetables from the diet;
• Exclude fast food, chips, snacks and more.

During this period, any diet that implies, as well as is contraindicated for the child. Since they will only aggravate the course of the disease. In the daily routine, it is necessary to include walking, lasting at least 30 minutes, and playing sports 3-5 times a week. In the morning it is advisable to do exercises.

Drug treatment, like specialized treatment, is prescribed only by a doctor.

It is observed in people of any age, while it has negative impact on the functioning of the body, in particular - on the work of cardio-vascular system. Obesity prevention is necessary at any age, otherwise you can spoil your metabolism from childhood and suffer all your life with excess weight and a lot of concomitant diseases.

Reasons for the development of obesity

There are two main reasons for the development of obesity:

• malnutrition combined with an inactive lifestyle;
• Availability endocrine diseases(ailments of the liver, adrenal glands, thyroid gland, ovaries).

The hereditary factor also has a great influence. During adolescence, children often let their lives take their course: sedentary image life, consume excessive amounts of unhealthy food.

The abundance of fast foods, various carbonated drinks, sweets, spending free time at the computer contribute to the wrong daily routine and lifestyle of children. Such a pastime slows down metabolism, contributes to the development of pathologies in all body systems and provokes the appearance of excess weight in a child.

They affect the correct ratio of height and weight, but much less often cause excess weight. Prevention of obesity in children and adults will prevent deterioration in health and appearance.

What factors contribute to the appearance of excess weight

In the absence of a genetic predisposition and endocrine pathologies Obesity is caused by the following factors:

• lack of necessary physical activity;
• frequent stress and strong feelings;
• malnutrition - violations eating behavior that lead to the development of bulimia, anorexia and other diseases;
• consumption of large amounts of easily digestible carbohydrates, foods with great content Sahara;
• sleep disturbance, in particular - lack of sleep;
• the use of drugs that affect the work of the central nervous system, stimulating or inhibiting it.

In very rare cases, obesity can be the result of surgery (for example, removal of the ovaries) or trauma (with damage to the pituitary gland). Damage or adrenal cortex also provokes the appearance of excess weight. Prevention of obesity with early age will help to avoid health problems that appear in the presence of excess weight.

How to calculate body mass index

Obesity is classified according to BMI. You can calculate this figure yourself. It is enough to know your weight and height.

Divide body weight by height squared. For example, a woman has a weight of 55 kg with a height of 160 cm. The calculation will look like this:

55 kg: (1.6 x 1.6) = 21.48 - in this case, the weight ideally corresponds to the height of the patient.

A BMI greater than 25 indicates the presence of excess weight, but does not pose a health hazard. Prevention of obesity should begin as early as possible, and not when the BMI is already over 25. When a person is just starting to increase body weight, it is much easier to stop this process than at any of the stages of obesity.

Deciphering BMI

Having calculated your indicator, you need to determine whether it is a variant of the norm or not:

• if the count turned out to be a number less than 16, this indicates severe deficit body weight;
• 16-18 - underweight, most often all girls strive for this indicator;
• 18-25 is the ideal weight for a healthy adult;
• 25-30 - the presence of excess weight, which is not harmful to health, but outwardly significantly spoils the outlines of the figure;
• more than 30 - the presence of obesity different degrees requiring medical intervention.

If you are overweight, it is better to immediately change your lifestyle and restore optimal parameters. Otherwise, the weight will gradually increase, and subsequently it will be very difficult to return it to allowable norms. Prevention of obesity in children should start at an early age. That is, you need to carefully monitor the nutrition and activity of your children.

Types of obesity

Depending on the location of a greater percentage of excess weight, the following types of obesity are distinguished:

• Upper (abdominal) - the fat layer builds up mainly in the upper part of the body and on the abdomen. This type is most often diagnosed in men. abdominal obesity has a negative impact on overall health, provoking the appearance of diabetes, stroke, heart attack, or hypertension.
• Lower (femoral-gluteal) - body fat localized in the thighs and buttocks. Diagnosed predominantly in females. It provokes the appearance of venous insufficiency, diseases of the joints and spine.
• Intermediate (mixed) - fat builds up evenly throughout the body.

Types of obesity can be correlated with body types. Thus, the appearance of excess weight in the upper body and on the stomach will be typical for the “apple” figure, and for the “pear” figure, fat deposits will be localized mainly in the thighs, buttocks and lower abdomen.

Prevention of obesity in elderly patients is necessary, since at this age there are disturbances in the endocrine system and a decrease in metabolism.

obesity classification

Primary obesity develops with malnutrition and a sedentary lifestyle. When the body accumulates an excessive amount of energy that has nowhere to spend, it accumulates in the form of body fat.

Secondary obesity is a consequence various diseases, injuries, tumors that affect the work of the regulatory system of the body.

Endocrine is an increase in the patient's weight due to disturbances in the functioning of the organs of the endocrine system, in particular, the thyroid gland, adrenal glands or ovaries. Recommendations for the prevention of obesity in this case can only be given by a qualified doctor who has studied the patient's history and conducted all the necessary examinations.

Diagnosis of obesity

As diagnostic measures are used:

• body mass index;
• adipose and non-adipose tissues in the body;
• measurement of body volumes;
• measurement of the total amount of subcutaneous fat;
• blood test - used to diagnose diseases, causing the appearance excess weight.

Based on the results obtained, the doctor can make a conclusion about the presence or absence of the disease. Prevention of obesity in children and adolescents contributes to the preservation normal operation body in adulthood and old age.

obesity treatment

In some cases, weight loss is not observed even if healthy eating and sufficient physical activity. In this case, doctors can prescribe appropriate pharmacological preparations that promote weight loss. Prevention of obesity and diabetes mellitus is necessary if the patient has cardiovascular diseases.

If an obese patient develops respiratory or musculoskeletal system, it is necessary to take medications that solve these problems in the first place. The intake of such drugs should be combined with a change in the habitual lifestyle, and, if necessary, with the use of drugs that stimulate weight loss.

It is forbidden to choose and take drugs for weight loss without consulting a doctor. Advertised means do not give the desired effect, and effective medicines should only be assigned after complete examination qualified doctor. Due to the large number of contraindications and side effects, the use of such drugs should be carried out under the supervision of a doctor in a strictly prescribed dosage.

Consequences of untreated obesity

If you do not diagnose the cause that caused the appearance of excess weight in time, and do not start treating obesity, you may experience serious complications. Prevention of obesity in the elderly is essential to prevent the occurrence of comorbidities and conditions such as:

• diseases of the joints and bones;
• increased blood pressure;
• diseases of the liver and gallbladder;
• sleep disorders;
• depression;
• increased blood cholesterol levels;
• asthma;
• eating disorders;
• diabetes;
• cardiovascular diseases;
• early death.

Weight gain has a negative effect on general condition patient and his health. The more, the more difficult it is for the body to cope with its functions. The processes of respiration, digestion, blood circulation are disturbed, brain activity decreases, diseases of the genital area and a disorder of reproductive function appear.

diet for obesity

In case of obesity, the doctor refers the patient to a nutritionist who takes into account the preferences of the child or adult and draws up a new diet. Prevention of obesity in adolescents should include psychological factor in conjunction with basic medical advice. The most important and actionable recommendations are:

• limiting the consumption of fatty, fried and highly high-calorie food, semi-finished products, soda, products with high content Sahara;
• the use of low-fat dairy products;
• basis daily diet should be fresh vegetables and fruits;
• meat and fish are preferred lean varieties, steamed, baked or boiled;
• limiting the intake of foods high in sodium;
• reduce the amount of refined carbohydrates (bread, rice, sugar);
• eat food at the same time;
• be sure to have breakfast;
• replace any drinks with clean water and drink 2-3 liters per day.

Should be purchased primarily healthy foods and cook at home. With the development of severe obesity, these recommendations will not give good effect, will require strict control of a nutritionist and adherence to a strict diet.

Physical activity in obesity

improve result diet food allow for moderate exercise. It is necessary to choose the optimal sport in which the body will not be brought to exhaustion. Otherwise, it will be quite difficult to motivate yourself to study. Sports should bring pleasure and give a charge of energy and positive emotions.

Prevention of obesity in children should include reducing the time spent at the computer or TV to 1-2 hours a day. The rest of the time you need to be active, visit sports clubs or exercise at home, empty even it will be house cleaning, jogging, swimming or fitness. Everyone chooses classes to their liking.

Obesity: treatment and prevention

Obesity treatment should start at early stage. In this case, diet, active lifestyle and healthy sleep will be able to normalize weight and return the body to the desired shape. In rare cases, weight loss drugs or surgery to reduce the volume of the stomach may be needed.

To prevent the development of obesity, you must adhere to several key points:

• give preference healthy food and do not consume more than is necessary for full-fledged work organism;
• lead an active lifestyle - if the work is sedentary, then in your free time you should go in for sports, walk more on fresh air;
• it is important to sleep well and avoid stressful situations, which can provoke disturbances in metabolism or the work of the endocrine glands.

Compliance with all the rules will prevent obesity. Causes, prevention and treatment of frolic obesity should be interconnected and aimed at changing lifestyle and returning the previous body volumes.

Overnutrition (especially obesity), occurring before school age persists among schoolchildren. In particular, obesity reduces motor activity, physical and mental performance, disrupts the function of organs, such as the heart and liver. Creates a favorable background for the occurrence of certain diseases (diabetes).
Being overweight (overnutrition) is not a sign of health, as some parents mistakenly think. Excess nutrition generates metabolic disorders in the child's body, facilitating the occurrence of a number of diseases.
The main causes of such a disorder in the harmonious development of a school-age child as obesity are the consumption of excessively high-calorie foods (due to carbohydrates and fats) and insufficient physical activity, as a result of which the energy costs of the body are reduced. The hereditary factor, as the cause of obesity, plays an even smaller role compared to the two above named factors.
In the period of preparing the child for school, it is necessary to eliminate excess nutrition. Reduce its completeness, at least to the upper limit of normal body weight (weight). This is achieved through a diet that limits the caloric content of food consumed and increased physical activity. The diet includes milk and lactic acid products, lean meat, fish, cottage cheese, in equal proportions, animal and vegetable oils, in addition, vegetables: cabbage, carrots, cucumbers, pumpkin, tomatoes, beets, turnips, moderate amount potatoes, as well as fruits and Rye bread(no more than 300 g per day). excluded White bread, rich, flour and confectionery products, sugar, honey.
Children's meals 5 times a day, consumption should not exceed age norms. The amount of fats, mainly of animal origin, is reduced, and vegetable fats the menu should contain 15-25 gr. in a day.
In the complex treatment of obesity, both general and therapeutic physical culture play an important role. Physical culture increases energy consumption by increasing the breakdown of fatty substances, improves the child's performance. When organizing physical education classes, attention is paid to exercises for large muscles and abdominal muscles. The complex of physical exercises includes walking and running. The intensity and duration of physical exercises increase gradually. Widely used swimming, sport games taking into account the age and gender of the child.

The article was prepared and edited by: surgeon

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This paper provides some information about obesity and emphasizes that obesity occurs as complex violation metabolism as a result of overeating, lack of physical activity and some other related factors.
Getting rid of obesity is not easy, since dieting alone, especially for those who have been suffering from this for a long time, is ineffective. Moreover, under some strict regimes, adaptation to limited diet and the less these people eat, the less they lose weight. This unpleasant situation can be corrected only by systematic physical exercises, which should be an obligatory part of the unloading regimen. We must not forget that physical activity accelerates hormonal processes and the rapid burning of fats in those whose body is accustomed to diets.

Obesity problem

“Everything in excess harms,” says the proverb. It also harms, therefore, that a person has an excessively large body weight and an excess amount of fat reserves. It has long been considered a sign of health and well-being.

Parents often contribute to weight gain in children. Their desire to feed their children better is only detrimental, as many children are overweight as a result. And although children with overweight often do not look painful, but as if on the contrary, laboratory tests directly or indirectly reveal more and more metabolic disorders. If measures are not taken in time, then the child will develop obesity, which, as a rule, will later be complicated by gallbladder diseases, diabetes, hypertension, early atherosclerosis, angina pectoris, myocardial infarction, deformities and aging of blood vessels.

It has been proven that obese people, on average, live less, the longer they are obese and the more severe its form.

The problem of the fight against obesity is not to suddenly lose weight one day, but to lose weight and maintain the result. In this, physical culture and sports help adults and children. We should not forget that only systematic exercises with them contribute to weight loss.

Naturally, two physical education lessons a week are not enough for this - you need to do additional work either at home with your parents, or in sports circles and sections.

Ideal weight

Obesity is considered to be overweight, caused by excessive deposition of fat. Normal, or optimal (ideal), body weight is the weight that, according to medical, statistically verified data, taking into account the characteristics of the skeleton and muscles, is most favorable for a person of a certain age and gender. For determining ideal weight use Broca's index (height - 100 cm). According to the latest ideas, after measuring the weight, subtract 5–10% from the result. It should take into account some additional factors such as body structure and age. Recently, the opinion has spread that from the age of 30 it begins to decline active mass body (i.e. muscle mass, internal organs and bones) and the weight calculated according to Broca's formula no longer corresponds the right ratio adipose tissue and active body weight. So, a 70-year-old woman 170 cm tall, weighing 70 kg, certainly does not have an optimal body weight, because at her age muscles, bones and other organs atrophy, their mass decreases, so her weight is determined by an excessive amount of fat, therefore, she can call fat. On the other hand, a boxer or hockey player may be overweight but should not be considered obese, as they do not have excessive body fat and are predominantly active body weight.

Causes of obesity

There may be several of them, but the most important are two - excess nutrition and insufficient physical activity.

Overnutrition

In the vast majority of obese people, the main cause of obesity is excess nutrition in relation to energy consumption (i.e. a person consumes large quantity energy than it burns).

IN healthy body special mechanism affects appetite and thereby regulates the intake of food. Therefore, many people for many years effortlessly maintain a stable weight. The regulator of food intake is located in the hypothalamus, which also controls other autonomic functions. With violations of the hypothalamus, obesity occurs with numerous complications.

In children, the main cause of malnutrition is the wrong behavior of parents. The mother determines the nutrition of the child from birth. Many mothers often overfeed their children, teaching them to eat a lot. As a result, the food intake center in the brain suffers, and there is a constant feeling of hunger: the more a person eats, the more he wants, which leads to overweight, and then to obesity. This affects approximately 60% of obese children.

It has been established that more frequent use food (at intervals of 3-4 hours) in such cases is more useful than once a day. Ingested food after 1-3 hours causes the release of digestive juices, which requires a certain amount of energy. As a result, the basic metabolism increases by 20-30%. This means that after lunch, energy expenditure increases by 50–90 kJ (10–20 kcal).

The body receives a lot of energy from drinks. Picture of great benefit milk also has certain boundaries. It should not be forgotten that milk contains all the main nutrients in the optimal ratio, and 100 ml of milk contains about 200 kJ (50 kcal). fat people often spoil the effect of strict adherence to the diet by drinking 1 liter of milk daily, thus consuming an additional 2000 kJ (500 kcal).

100 ml of lemonade contains approximately 120 kJ (30 kcal), and in the form of sugar. Large consumption of lemonade leads to overweight. If a person consumes 3 glasses of lemonade daily for a month, then he can recover by 0.3-0.4 kg.

To determine whether your child's weight is optimal, you can use the data shown in Table. 1.

Table 1

Optimal weight adults in relation to height

Men		Women		Men		Women
Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg

Health and educators should educate children about the need rational nutrition. To prevent the spread of obesity, atherosclerosis and a number of other diseases, it is necessary to give preference to proteins, carbohydrates, and then fats. In any case, nutrition should be balanced.

As can be seen from Table. 1, in children and young people, body weight should be determined only in relation to height, and not to age, and taking into account the development of the skeleton and muscles. A child with a strong skeleton and well-developed muscles (hypersthenic type) will accordingly weigh more than a child of the same age with an average (normosthenic type) or even a small skeleton and poorly developed muscles (asthenic type).

A child whose weight exceeds the highest figure in the table for this height can already be considered obese. Excess body weight by 15-30% means mild obesity, 30-50% - average and more than 50% - severe degree obesity.

Insufficient motor activity

Everyone knows that physical activity significantly increases energy consumption. If physical effort is too great, the energy balance will change in the direction of increasing energy expenditure. nerve impulses and the influence of a number of hormones contribute to the restructuring of certain body functions: the heart becomes more resilient, muscles and bones are strengthened. There is a proteanabolic effect, which can be achieved artificially due to the intake synthetic drugs such as anabolics.

The systematic performance of physical exercises leads to a restructuring of the work of not only the heart, but also blood vessels, lungs: muscles and some other organs are better supplied with blood, the volume of the chest increases, breathing deepens, blood flow speed increases - muscles and liver receive more oxygen and nutrients. As a result, excessive fat stores “burn out” faster, and therefore, body weight decreases.

Properly selected physical exercises help relieve psychological stress. In addition, their systematic implementation is effective prophylactic against various diseases, such as psychoneuroses, certain forms of high blood pressure (hypertension); they also relieve diabetes in middle-aged and older people. Physical activity improves digestion and to some extent prevents the development of certain disorders. digestive tract often found in obese people. Regular exercise improves mobility and coordination of movements, helps maintain flexibility in old age.

The unwillingness to move only in exceptional cases is congenital - for example, in certain diseases of the brain. Every healthy child wants to move. Of course, the most important role is played by upbringing and the regime adopted in the family. Sometimes, unfortunately, we meet with the fact that at home the child is not only not encouraged to move, but even restricts his mobility.

For normal development For children, movement is just as important as food and sleep. Therefore, it is necessary to develop the child's innate motor activity starting from infancy given its nature. Movement improves blood circulation various bodies, including the brain, which stimulates their development. In the daily routine of a preschooler, physical exercises should be given 4-5 hours, a schoolchild - at least 2-3 hours. Instead of calm walks, it is much better to use outdoor games, combined with running and doing flexibility exercises. Small children should not be wrapped up: this will prevent them from moving.

In schoolchildren, the tendency to immobility is fixed by sitting in front of the TV, using cars, elevators; this is also facilitated by the lack of areas for outdoor activities; for young people and adults - sedentary work and an appropriate lifestyle. During preparation for admission to higher and secondary specialized educational institutions, due to heavy academic loads, in most cases, the time that was previously devoted to physical education and sports is reduced, and adolescents begin to gain weight.

An abrupt cessation of the usual intense sports also leads to fullness, since most often the food remains the same - high-calorie.

Hormonal disorders

Obesity may be caused by disorders of the endocrine glands. Diseases of the pancreas and adrenal glands only in exceptional cases cause obesity in children. Quite rare decreased activity thyroid gland. Hormonal violations appear, primarily in small stature, poor development teeth, dry pale rough skin, hard hair, slowness of physical and mental reactions. In appearance, such patients appear fat, but not because of excessive fat reserves, but primarily because of the jelly-like impregnation of the subcutaneous tissue. As a rule, the external manifestations of obesity in children contrast sharply with this picture. Usually obese children are normal growth or slightly taller, their skin is pale pink, their thyroid hormone levels are normal, and only a very small proportion of them need hormonal treatment.

Heredity

There are families in which obese people meet from generation to generation. These facts support the idea of hereditary predisposition to obesity. If both parents are obese, the child has an 86% chance of developing obesity, and if one parent is obese, the chance is 40%.

In this case, of course, you can inherit many diseases, integral part which is obesity, such as a defect eye retina, muscle atony, dementia.

Periods of risk in the development of obesity

There are three periods of risk in the development of this disease. The first is a period of increased secretion of hormones that promote the formation of fat during the development of the body. The second is the period when a person is unable, due to thoughtlessness, ignorance, or due to circumstances, to influence his diet and motor regimen (overfeeding children, compulsory meals in boarding schools, etc.). The third is the period of conscious overeating according to the most different reasons(out of boredom or depression, just for fun, etc.).

The risk of developing obesity most often increases:

- in the first year of life (the child is often overfed);
- at the beginning of schooling (the child spends most of the time sitting, little time is devoted to outdoor games);
- before the onset of puberty (formed a large number of subcutaneous fat, especially in girls);
- in the period of completion of growth (relatively high-calorie nutrition is maintained, and a large amount of energy previously needed for growth, which the body no longer needs, is converted into fat reserves);
- when using hormonal contraceptives, during pregnancy, breastfeeding, menopause, in men after marriage and during military service (in most cases, the cause here is an irregular high-calorie diet);
– after the cessation of sports activities, when switching to a sedentary job or cessation bed rest(discrepancy between diet and physical activity).

All of these risk factors most often contributing to the development of obesity, of course, can be influenced if healthy lifestyle life.

Phases of development of obesity

There is a dynamic phase of obesity and a stabilization phase. Each of them is characterized by certain changes in metabolism and hormonal metabolism differences in response to treatment.

The dynamic phase of obesity is the stage of weight gain. Weight gain can be imperceptible, but constant or sharp - by 15-20 kg in 1-2 years or even in a few months. Cause gradual increase body weight - the imbalance between energy intake and expenditure as a result of overeating and lack of physical activity. Sudden weight gain can occur for the same reasons (for example, cessation of sports training without changing the diet), but it is also possible due to a serious health disorder. Therefore, with a sharp increase in weight, it is necessary to consult a doctor.

The stabilization phase occurs when the weight is normalized. Most obese people in this phase stop overeating, some even eat less than people with normal weight, but do not lose weight. Hormonal deviations, metabolic disorders that have arisen in the dynamic phase have already taken root. Sometimes they can be considered as independent diseases, from which an obese person suffers more than from the obesity itself that caused them. The stabilization phase of obesity requires much more effort than the dynamic phase, and in most cases it is only partially possible to eliminate the complications that have appeared.

Physical exercise for overweight children

Methodology

First of all, it should be remembered that there are exercises that are not suitable for obese children, such as landing jumps, which can cause injury to the lower extremities. Long walks in terms of energy costs are inefficient and also tiring (most obese people suffer from flat feet, many with various joint deformities), as well as long running. Much better fit running with rest, as during pauses you can calm your breathing and pulse.

Suitable exercise includes swimming (just avoid too cold water, since cold contributes to the formation of subcutaneous fat and you need to swim quite intensively, since fat lifts the body and an obese person spends less energy than a lean person). Some outdoor games are also useful. They are fascinating, but there is danger here injury, so you need to choose games with clear rules.

The most favorable form of physical education for obese children is to perform gymnastic exercises to music, when the teacher watches the entire group and can make sure that the children do not get tired. Those who are too tired can rest without delaying others, and then continue their studies.

Exercises that load everything muscle groups, performed easily and at a fast pace (but by no means strength exercises!). As a result, the content of fats in the body decreases, correct posture and proper breathing are formed. The content of fats in the blood is reduced due to the performance of endurance exercises.

Gymnastic exercises to music can be successfully performed at home: most importantly, they must be regular.

Exercise complexes

These complexes include exercises without objects. The pace and duration of classes are determined by the time and number of repetitions. The indicated number of repetitions for each exercise is an average value that can be changed based on real possibilities. Each exercise should be repeated until slight fatigue. Therefore, while it is being mastered, it is necessary to practice at a moderate pace and do fewer repetitions. When the exercise is mastered, the pace and number of repetitions increase.

Always work in a ventilated area. It is good, if it is possible, while doing it, to look in the mirror to control the progress and posture.

If the child diligently performs the exercises, then he sweats. However, one should not overly encourage this by dressing him in two suits. Sweat is not fat. Water that is lost in sweat will be returned to the body as soon as the child drinks. Therefore, you need to practice in shorts and a T-shirt so that the movements are free. After class, you need to take a shower.

Muscles do not immediately get used to the loads - at first there will be pain. However, this will not last long. Therefore, there is no need to stop exercising, otherwise fatigue will reappear, and to relax “frozen” muscles, you can use such means as hot tub or massage.

The movements of the arms and legs are brought to extreme positions, whether it is a jerk or a pull. Picking up hands up You don't need to raise your shoulders.

After completing each exercise in which the child experiences strong tension, you need to relax the muscles of the arms or legs with a slight shaking. The muscles relax completely when he lies on his side; the hand below should be placed under the head, the other lean in front of you on the floor, bend your legs (the lower one is smaller, the upper one is larger), while completely relaxing all the muscles and breathing calmly.

The basic principles of exercise are the same for everyone - for children, adolescents, and adults, although the nature of the exercises for different age groups is not the same. For children, for example, in addition to losing weight, great importance has skill development correct posture, which at this age is much easier to instill. Adults should pay more attention to the intensity of exercise ( strong movements, high pace, more repetitions, use of sports equipment).

A set of exercises can be performed for several days in a row, then move on to the next, gradually alternating exercises. It is necessary to strive to ensure that each complex contains exercises for all muscle groups. They need to be repeated 10-15 times, depending on the physical fitness and individual abilities of the children.

Complex 1

1. I.p. - hands to the side. Tilt back and two springy movements in the slope. Then a relaxed lean forward (the head and torso lean heavily towards the ground), pull the arms back with a jerk.

2. I.p. - stand legs apart, arms up. Lean forward and 4 springy movements in the slope. Then a deep bend forward, relaxed arms forward crosswise.

3. I.p. - Stand with legs apart, hands on the head. Tilt to the right, springy movements in the slope, straighten up.

The same - to the left.

4. I.p. - Lying on your back. Tightening the abdominal muscles, press the lower back to the floor and slowly bend the legs in front of you (pull in the stomach, tighten the gluteal muscles). Slowly return to I.P.

5. I.p. - Same. Raise straight legs (do not tear the pelvis off the floor) and slowly lower.

6. I.p. - Lying on your back, hands on your head. Bend your legs and alternately put them to the right and left on the floor - first at a slow pace, then at a fast pace.

7. I.p. - lying on your stomach, put your forehead on the hands of bent and clasped hands. Alternately pull back the right and left leg(do not raise your head).

8. I.p. - Same. Slowly raise your head (brushes pressed to the forehead) and upper part torso. Stay in this position and return to I.P.

9. I.p. - standing on the left knee, take the right leg to the side (knee up, heel inward). Raise your arms in a relaxed manner and clasp your hands (palms up). Tilt to the right, springy movements in the slope. Return to I.P.

The same - on the other side.

10. Walking with a smooth transition to running in place or moving forward, then again smoothly switch to walking.

Complex 2

1. I.p. Left hand in front, right hand in back. Change of hand positions combined with a springy movement in a semi-squat. After several repetitions, raise your arms up, when straightening, rise on your toes or jump.

2. I.p. - hands forward. 4 circular movements of the hands in front of you (inward). Jump to lunge on the left leg, spread your arms to the sides and make 4 circular movements with your arms back. Putting your left foot, return to I.P. Make 4 circular movements with your hands in front of you (outward).

The same - in a lunge on the right leg.

3. I.p. - Lying on your back. Tightening the abdominal muscles, press the lower back to the floor - first at a slow, then at a fast pace.

4. I.p. - Lying on your back. Press the lower back to the floor, straining the abdominal muscles, raise the bent legs. Straightening your legs, slowly lower them to the floor (without relaxing the abdominal muscles).

5. I.p. - on your knees, hands on your head. Straining the abdominal muscles, turn the pelvis alternately to the right and left.

6. I.p. - sitting in Turkish, brushes on your knees. Lean forward, round your back and slowly straighten up.

7. I.p. - lying on the right side, the right hand is raised, the left rests on the floor in front of the chest. Raise your left leg and take it back to the side. Repeat several times.

The same - lying on the left side.

8. I.p. - lying on your stomach, hands up. Raise your arms and upper body.

The same - with the rotation of the body to the left and right.

9. I.p. - hands to the side. Swing your arms down, half squat, cross your arms in front of you with a jerk. Return to I.P.

10. I.p. - hands to the side. Perform a deep forward bend. With a jerk, raise your arms up and cross. Jump back to I.p.

11. I.p. – o.s. Rise on toes (do not bend your knees).

Complex 3

1. I.p. - stand legs apart, arms up. Alternate a half squat on the left leg (the right leg is laid aside) with a half squat on the right leg (the left leg is laid aside).

2. I.p. - hands on head. Two swings back. Spread your arms to the sides up (palms up), then two swings of your arms back.

3. I.p. - stand - legs wider than shoulders, arms to the sides. Slowly transfer body weight alternately to the right and left legs, simultaneously bending them.

4. I.p. - lying on your back, arms up. Rolls alternately to the right and left through the stomach to the back, the muscles are tense.

5. I.p. - lying on your back, arms to the sides, palms on the floor. Raise bent legs, put them alternately to the left and right on the floor (do not take your hands and head off the floor).

6. I.p. - sitting in Turkish, arms to the sides. Stretch right and left alternately. Repeat several times. Then perform the slopes so that the divorced hands touch the floor.

7. I.p. - Lying on your back. Legs bent, feet resting on the floor, arms to the sides. Slowly bending over, sit down (back is straight) and, rounding your back, return to SP.

8. I.p. - Focus on your knees. Bend your right leg and jerk it back. Repeat several times.

The same with the left foot.

9. I.p. - standing on your left knee, take your right leg to the side, keep your hands with clasped hands, palms up. Smooth tilts to the right, forward, left, straighten up. Repeat several times.

The same with the other leg.

10. I.p. He sat down, bending his legs, holding his ankles with both hands. Roll alternately to the right and to the left side.

Complex 4

1. I.p. - hands up. Deep relaxed forward bend left hand back.

Do the same with the right hand, then with both hands.

2. I.p. - leg stance apart. Hands up, tilt to the left, move into a deep relaxed forward bend, arms stretch as far back as possible between the legs. Return to I.P.

The same - on the other side.

3. I.p. - Lying on your back. Bend your legs, rest your feet on the floor, arms along the torso. Raise your head off the floor and lower it. Raise your head and upper body, stretch your arms forward, touch your knees with your hands, return to SP.

4. I.p. - lying on your back, arms up. Sit down, bending your legs at the same time, stretch your arms forward. Return to I.P.

5. I.p. - lying on your back, arms to the sides, palms on the floor. Bend your legs and, raising your pelvis, pull your knees up to your head. Return to I.P.

6. I.p. - lying on your back, legs apart, arms up. Raise your straight legs and lower them behind your head.

7. I.p. - lying on your stomach, hands up, rest your chin on the floor. Bend your knees, grab your ankles with your hands and lift your legs and upper body (do not raise your head). Return to i. P.

8. I.p. - lying on your stomach, put your forehead on clasped hands. Raise your right leg and simultaneously pull it back. Return to I.P.

The same with the left foot.

9. I.p. - lying on the left side, leaning on the floor with the elbow of the left bent arm (supporting the head with the palm of your hand) and with the right hand - in front of you. Take your right leg to the side, swing, lower it. Repeat several times.

The same - lying on the right side.

10. I.p. - hands on the belt. 8 small steps on toes to turn around. Alternate turns left and right.

Complex 5

(performed in nature)

1. I.p. - standing facing the tree at a distance of a step from it. Hands are raised up. Tilt forward. Grasp the tree with both hands and make 3 springy movements with the torso in an inclination, then a deep forward bend and 3 springy movements with the torso in a deep inclination, fingers touching the ground.

2. I.p. - standing facing the tree, stretch your arms forward and lean on the trunk of the tree. Bend your right leg and swing it back. Repeat several times.

The same with the left foot.

3. I.p. - standing facing the tree, stretch your right leg forward and rest your foot on the trunk, hands on your head. Bend the left leg, turning the knee outward (keep the torso straight, do not bend). Bend the right leg (keep the torso straight, do not bend). Repeat each exercise 10 times, then change the position of the legs.

4. I.p. - standing facing the tree, holding on to it with your hands. Half squat, then squat (knees together or apart).

5. I.p. - Same. Alternate squats with jumps on the right or left leg while straightening one leg to the side (“kazachok”).

6. I.p. - standing with your back to the tree a step away from it, holding on to it with your hands at waist height. Tilts back. Repeat several times.

The same, but with a deep lean forward bent (head touches the knees), hands all the time holding on to the tree.

7. I.p. - standing with your left side to the tree, take your left leg to the side and lean your left foot on the trunk, arms up. Make a springy tilt to the left, slowly straighten up.

8. Same, but with a deep relaxed forward bend and a springy forward bend, hands touching the ground. Smooth tilt to the left, deep tilt forward, tilt to the right, straighten up. Repeat each exercise several times, then change the position of the legs.

9. I.p. - standing facing close to the tree, grasp the trunk with bent arms at chest level; straining your arms, straighten them. Intercepting hands down the trunk, sit down, torso straight. Make a few springy movements in the squat and, moving your hands up, return to the ip.

10. The same, but do not touch with your hands, but briefly release them and again grab the trunk a little higher or lower while pulling the body to the tree.

11. And p. - standing with your back to the tree, press your back against it. Slowly sit down, without lifting your back from the tree, and return to the sp.

12. I.p. - standing with your right side to the tree, take your right leg to the tree, rest your feet on the trunk, hands up. Tilt to the right, tilt to the left, deep relaxed forward lean, straighten up.

Complex 6

(exercises are performed in tandem with an adult partner)

1. The child in the main stance spreads his arms to the sides and leans to the right and left. An adult stands opposite, holding his wrists and helping to lean lower.

2. The child, legs slightly apart, raises his arms up and leans back. An adult stands behind him, holding his wrists and helping him lean back more and arch his chest.

3. The child, from a leg stand position, leans forward, raises his arms, grabs the adult's belt and performs springy movements with his body 2 times in a forward lean (keep his head straight). Then he lets go of the adult, makes a deep relaxed forward bend with two springy movements of the body (hands touch the ground). An adult helps to perform a forward bend, pressing on the shoulder blades, and a deep forward bend, pressing on the lower back.

4. Child and adult stand sideways close to each other, take inside by the arms lowered along the body, and with outside- hands raised up. Lunge outer leg sideways away from each other and tilt towards each other. An adult pulls the child by the hand and helps him to bend deeper. Repeat several times.

The same, standing on the other side.

5. Child and adult sit with their backs to each other (legs apart). The child raises his hands up, the adult takes him by the wrists and leans forward, helping to lean back deeply. Repeat several times.

Then the adult increases the forward lean. The child lifts the pelvis off the ground and lies down, bending over, on the adult's back.

6. The child lies on his stomach and raises his arms. An adult stands above him, legs apart, squeezing his sides with his legs, leans forward, takes him by the wrists, lifts his body and pulls the child up.

7. The child alternates by jumping a squat with the right leg extended to the side with a squat with the left leg extended to the side (“cossack”). An adult stands opposite, holding his hands and helping to maintain balance.

8. The child performs jumps in a squat. The adult stands opposite, pulling him by the arms and helping to keep the torso straight.

9. The child in a sitting position bends his legs, raises his arms up, takes them back with springy movements. The adult stands behind, slightly leaning with the shin of the right leg on his spine (the knee should not press!), Takes the child by the forearms, helping him to perform springy backward movements with his hands and feet (tilt his head slightly back, do not raise his shoulders).

10. The child in a standing position moves his left leg to the side, raises his arms up and slowly leans alternately to the left and right. The adult holds the child’s leg laid aside by the ankle, without raising or lowering it, and at the same time makes sure that the child does not lean forward in any case. Repeat several times.

The same - on the other side.

11. In a standing position, the child lifts his left leg to the side, raises his arms up and smoothly leans to the left, deep leans forward, leans to the right and leans back. An adult holds the child's leg laid aside by the ankle, without raising or lowering it. Repeat several times.

The same - on the other side.

12. The child lies on his left side, raises his hands with clasped hands up. The adult stands behind in a leg stance apart, supports him from below and slowly lifts him so that the child touches the ground only with his feet and hands, then slowly lowers the child into and. n. Repeat several times.

The same, lying on the right side.

13. The child lies on his left side, hands on his head. The adult stands over the child, squeezing the torso with his legs, slowly raises him by the right elbow to the tilt position, makes several springy movements in the tilt and slowly lowers the child into and. n. Repeat several times.

The same, lying on the right side.

Alexey Small,
physical education teacher, Moscow School of Economics

The issue of health is now on everyone's lips. Increasingly, the words of Socrates are remembered that “health is not everything, but everything without health is nothing”. The poor health of the younger generation began to be spoken openly at all levels, up to the president of the country.

Working at school for many years now, I can say that there are only a few practically healthy children. If 10-15 years ago, released from physical education in each class, there were one or two students, now there are five or six and more. And a teacher can often do more for a student's health than a doctor.

In 2015 academic year the students of the school carried out research, the purpose of which was to determine the body weight of each student. To achieve the goal, they took students in grades 5–9.

We measured weight and height. And with the help of body mass index (Quetelet index)

m- body weight in kilograms

h- height in meters,

and is measured in kg / m 2.

and tables of body mass index depending on weight and height

Height (cm)	Body mass index
	19	20	21	22	23	24	25		26	27	28	29	30	35	42
	Body weight (kg)
145	41	43	45	47	50	52		54	56	58	60	62	64	75	80
147	42	45	47	49	51	54		56	58	60	62	64	67	78	89
150	44	46	48	50	53	55		58	60	62	64	67	69	80	92
152	45	48	50	52	55	57		59	62	64	67	69	71	83	95
155	47	49	52	54	57	59		61	64	66	69	71	74	86	98
157	48	51	53	56	59	61		63	66	68	71	73	76	89	100
160	49	52	55	58	60	63		65	68	71	73	76	78	92	105
162	51	54	57	59	62	65		67	70	73	76	78	81	94	107
165	53	56	59	61	64	67		70	72	75	78	81	84	97	111
167	54	57	60	63	6	69		72	75	77	80	83	86	100	115
170	56	59	62	65	68	71		74	77	80	83	86	89	103	118
172	58	61	64	67	70	73		76	79	82	85	88	91	106	121
175	59	63	66	69	72	75		78	81	85	88	91	93	109	125
177	61	64	67	71	74	77		81	84	87	89	90	94	97	129
180	63	66	69	73	76	80		83	86	90	93	96	99	106	132
182	65	68	72	75	78	82		85	89	92	95	99	102	119	136
185	67	70	73	77	81	84		87	91	94	98	101	105	122	140
187	68	72	76	79	83	86		90	94	97	101	104	108	126	144
190	70	74	77	81	85	89		92	96	99	104	107	111	129	148

BMI<18,5 - недостаточная масса тела

BMI 18.5-24.9 - normal body weight

BMI 25-29.9 - overweight

BMI > 30 - obesity

were able to determine whether the student's mass was excessive or insufficient. Of the 290 students, 87 students - that's 30% - are overweight. Moreover, as the study showed, more students in grades 8-9 are overweight - 48 (16.5%) than in grades 5-7 - 39 students (13.5%)

This indicates that at an older age, children lead sedentary image life, watch TV or sit at a computer for more than three hours a day. Lack of physical activity leads to a slowdown in metabolism and blood circulation, thereby reducing the number of calories burned, the excess of which is stored as fat.

The main cause of obesity is the discrepancy between the volume of incoming food and energy consumption in the process of life. Prerequisites for the occurrence of overweight are most often laid in childhood. Less commonly, obesity is caused by endocrine disorders and metabolic disorders.

Gradually progressing, obesity becomes the cause of many concomitant diseases: vegetative-vascular dystonia, diabetes mellitus, various disorders of the musculoskeletal system. It is necessary to know that obesity in itself is a disease, since excess body weight gives additional load to all physiological systems.

The problem of baby food in Russia is already so acute that a department of pediatric nutrition has been opened at the Clinic for Clinical Nutrition of the Russian Academy of Medical Sciences. So far the only one in the country. According to experts, over the past 5 years, the number of overweight Russian children has increased by almost 20%.

According to the specialists of the Clinic of Nutrition of the Russian Academy of Medical Sciences, there are four main reasons for childhood obesity in Russia.

The first reason is the growth of the well-being of citizens.

Children began to eat more and better. Parents who still remember not the best times are trying to feed their children, as they say, for future use. At the same time, wealthy families, where parents try to regulate the nutrition system of children and increase the physical activity of children, are few.

Reason two- educational boom. Modern children spend almost all their time, if not at a school desk, then at a computer or TV. As a result, due to constant classes, tutors, television and the Internet, children lead a sedentary lifestyle and do not spend the energy they get from food.

Reason three- qualitative composition of consumed products.

In Russia, according to statistics, both adults and children are very far behind the norm in the consumption of the following products: vegetables and fruits, whole grains, protein of plant and animal origin.

Reason four- food culture decline

IN broad sense food culture is the traditions and principles regarding food intake. According to the observations of nutritionists, in Russia there is practically no work being done to educate her either by parents or teachers. Nutrition is a skill that needs to be developed and nurtured.

The fight against obesity must begin with the realization that being overweight cannot be a sign of good health, and magnificent forms - a measure of physical beauty.

From time to time various diets, all kinds of coding techniques, drugs that supposedly effectively reduce body weight are promoted in various media. These recommendations and advice are difficult to navigate for an insufficiently educated person, especially adolescents and young people who are beginning to understand that excessive body weight is a disadvantage of their physical development and health status. Those most concerned about this problem sometimes resort to various methods of fasting, not thinking about the fact that fasting requires adherence to a certain methodology and strict medical control. It is necessary to reduce body weight for quite a long time, since its sharp decrease will lead to negative consequences.

In the fight against obesity, serious work is needed to prevent, explain the correct methods of weight regulation without harming health. Dieting, coding, and other methods of losing weight may have a temporary effect, but they are not able to solve the problem in principle and, as a result, can provoke stress caused by deep disappointment, self-doubt, and even more obesity.

The main method of combating obesity is the organization of proper nutrition in combination with the regulation of physical activity.

The volume of physical activity includes not only the performance of special physical exercises, but also different kinds physical work. active image life includes walks, participation in campaigns.

For example, good incentive to increase the physical activity of children are various outdoor games, rollerblading, skateboarding, scooters, bicycles.

Properly selected exercises with regular exercises can achieve a weight loss of 3-5 kg ​​by the end of the 2nd-3rd month of training. However, it must be borne in mind that the most difficult are the first 1-2 months after the start of classes. Therefore, very high demands are placed on the volitional qualities of a person, since without great perseverance and perseverance it is impossible to make these activities a need. Getting rid of excess weight easy beautiful gait, athletic figure, good posture are important motives for regular exercise. At the same time, there are other types of motivation: to reveal the additional capabilities of a person, to get rid of a physical inferiority complex, to gain self-confidence.

Having started regular physical exercises, it is necessary to remember the gradual increase physical activity, its diversity due to the use of various forms of classes at the same time: morning exercises, jogging, walking, swimming, cycling. In case of obesity, it is preferable to perform exercises in the supine position in order to avoid excessive stress on the musculoskeletal system.

Primary attention is paid to exercises to strengthen and develop large abdominal muscles, improve posture.

One of the features of the classes is a relatively small dosage of exercises with a gradual increase as weight indicators normalize. great attention given to self-control. The pulse rate during exercise should not exceed 130-150 beats / min. An important indicator of the correctness of classes is the absence of pain in the heart, heaviness and other uncomfortable phenomena.

Some people prefer not to bother themselves with physical exercises, believing that they can live without them. Such a short-sighted point of view is the result of a misunderstanding of the responsibility for children, family, and assigned work. Moreover, an overweight person loses a lot in life, refusing to feel muscle joy when swimming, jogging, skiing. Unwillingness to get rid of excess weight can be seen as a consequence of the decline of the spirit, indifference to yourself, your loved ones. In this case, first of all, psychological help is needed.

An approximate set of exercises for adolescents who are overweight.

1. Lying on your back, arms forward, legs bent, arms up, legs straighten, arms to the sides, right leg forward, arms down, left leg forward, take and. P.

2. Lying on your back, arms to the sides, legs apart, hands on the belt, legs crossed, arms to the sides, legs apart, take ip.

3. Lying on your back, arms up, roll to the right into a position, lying on your stomach; right leg back, bend in the thoracic part of the spine, hands behind the head, lie on the stomach, roll into ip. the same from the other leg.

4. Lying on the right side, right hand up, left on the belt; left foot forward, to the side, back; accept ip The same - lying on the left side with the right leg.

5. Lying on the right side, right hand up, left on the belt; bend your legs forward, straighten forward (in relation to the body), bend, accept and. n. the same on the left side.

6. Emphasis, kneeling, leaning on your hands, emphasis crouching, straighten your legs, bend, take ip.

7. Emphasis, kneeling, sit on your heels, lean forward, touching the floor with your chest, sit on your heels, take ip.

8. Lying on your back, bend your legs, touching the floor with your heels, lower your knees to the right, to the left. Accept i.p.

9. Lying on your back, changing the position of bent legs - “bicycle”.

Thus, proper organization nutrition combined with motor activity will help maintain and improve health. It is necessary to convince children that physical culture in all its variety of means and methods is the best friend and helper of every person at any age.