柔道燒脂指數
本港兒童超重及肥胖的情況仍然普遍，只靠節食減重效果難以持久。柔道屬於高效燒脂運動之一，以一個體重45公斤的兒童進行運動30分鐘為例，可消耗的熱量為265千卡，約 1.5 碗白飯。
兒童體能活動普遍不足，從小肥胖會有不良影響
持續缺乏體能活動是本港兒童主要健康問題之一。根據衛生署的學生健康服務「2023/24學年周年健康報告」調查顯示，92.9%小學生未達至世界衞生組織建議的運動量：即每天最少進行60分鐘中等至劇烈強度的帶氧運動。
兒童體重過重或肥胖，會增加患上二型糖尿病、心血管疾病及部分癌症的風險，亦可能因身形而影響心理及社交發展。
衛生署學生健康服務的建議
兒童進行世界衞生組織建議每天的運動量中，一星期至少三天是劇烈強度的帶氧運動，並加入可強化肌肉和骨骼的體能活動。其實日常如步行或騎單車上學、行樓梯、上體育課等，均可計算在內。
要點 - 運動更重要，單靠節食難持久
對於發育中的兒童，除均衡飲食外，必須配合適當運動，才能有效減少脂肪積聚。按兒童的興趣與能力選擇合適運動，亦可與家人或朋友一起進行，保持恆心養成運動習慣，而且持續的運動可帶來不少好處：
我們FunKids的兒童柔道課程：
👉課堂時間1.5小時起，可消耗656.1千卡熱量，等於約一個巨無霸的熱量！對發育中的小朋友不用怕盡情食，前提當然要均衡飲食。
兒童柔道課程透過遊戲與實戰結合的方式，在趣味中鍛鍊身體、學習技巧，提升孩子的協調性、彈性與體能；培養品格，將尊重、紀律與團隊合作精神融入訓練，幫助孩子發展良好的行為和態度。
參考資料：衛生署學生健康服務、衛生署學生健康服務-2023/24學年周年健康報告
了解更多Judo Fat-Burning Index: The Powerful Choice for Kids' Fitness
Overweight and obesity remain common among children in Hong Kong. Only through diet is often hard to maintain the weight loss.
Judo is one of the most effective fat-burning sport. For example, a child weighing 45 kg can burn approximately 265 kcal in 30 minutes of practice, which is about 1.5 bowls of white rice.
The Problem: Inactivity & Lasting Impact
A staggering 92.9% of local primary students fail to meet the WHO's recommended daily exercise target (60 mins of moderate-to-vigorous activity). Childhood obesity increases long-term risks for type 2 diabetes, cardiovascular diseases, and can affect mental and social well-being.
The Solution: Make Movement a Habit
The Department of Health advises that children's daily exercise should include vigorous aerobic activities at least three days a week, plus muscle and bone-strengthening exercises. Daily activities like walking to school or taking the stairs count!
Core Message: Exercise is Essential
For growing children, a balanced diet must be paired with regular exercise to effectively manage weight and prevent fat accumulation. Consistent activity:
• Boosts heart health & metabolism
• Strengthens muscles & bones
• Burns calories & reduces stress
Our FunKids Judo Training Classes for Kids:
Our 1.5-hour classes can burn over 656 kcal—that's about one Big Mac! Kids can enjoy their meals without worry, as long as they maintain a balanced diet. Through games and practical training, our course builds fitness, coordination, and character, instilling respect, discipline, and teamwork.
Reference: 衛生署學生健康服務、衛生署-學生健康服務2023/24學年周年健康報告
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