Table 7.

Feasible exercise recommendations in prevention of obesity

5 - 2 – 1 – 0 Rule;

5 or more vegetables and fruit

Sitting in front of the TV/computer and inactivity for less than 2 hours

1 hour of structured physical activity

Low-fat milk or water instead of sugary drink

10 000 steps each day (2000 steps in excess daily burns 100 calorie) (difficult in children, but they should be informed)

Participation in moderate-high intensity physical activity at least 60 min/day weekly is recommended for children and adolescents, but this time period should be 90 minutes for reducing insulin resistance and cardiovascular risk. Glucose and glycogen are oxidized primarily with exercise, and fat oxidation begins in 90–120 minutes.

The benefit of exercise persists for 24–72 hours. Therefore, physical activity should be pursued for at least 3 times weekly

All types of exercise provide weight loss if its duration is at least 4–10 hours/week

Children may comply better with frequent short-term exercises