Exercises for teenagers

Exercise is an important part of keeping teens healthy. Encouraging healthy lifestyles in children
and teens is important for when they grow older. Lifestyles that are learned in childhood are
more likely to stay with the child into adulthood. Some changes in lifestyle can be harder to
make as a person ages. The best way to promote healthy lifestyles is for the whole family to
become involved.
How do I come up with an exercise plan?
A daily exercise program is a fun way to share physical activity with family and friends while
helping to establish good heart-healthy habits. The following exercise guidelines for teens can
help you plan activities:
 Teenagers need at least sixty minutes of moderate to vigorous physical activity on most
days to maintain good health and fitness, and for healthy weight during growth.
 Parents are encouraged to limit a teen’s screen time (TV, video, and computers) to less
than two hours daily and replace these sitting activities with activities that require more
movement.
Even low-to-moderate intensity activities for as little as thirty minutes a day can be helpful.
These activities may include pleasure walking, climbing stairs, dancing and home exercise.
Regular aerobic physical activity increases a teen’s capacity for exercise. It also plays a role in
the prevention of heart diseases and type 2 diabetes. Aerobic activities are continuous activities
that cause the heart rate and breathing rate to increase. To prevent dehydration, you are
encouraged to drink fluid regularly during physical activity. Also, drink several glasses of water
or other fluid with no added sugar after the physical activity is completed. Examples of vigorous
activities are brisk walking, running. Swimming, cycling, roller skating, jumping rope, playing on
the playground, dancing, gymnastics, hiking, soccer and tag games.
For teens, daily exercise may help prevent conditions such as obesity, high blood pressure, and
abnormal cholesterol levels, as well as poor lifestyle habits that lead to heart attack and stroke
later in life.
Exercise on a regular basis is part of a healthy lifestyle. But some teenagers can exercise too
much. If you begin to lose weight and fall below expected growth patterns, or if exercise
interferes with other normal activities including school, you should talk with your healthcare
provider.
What are some of the benefits from regular exercise or physical activity?
The benefits of physical activity are that it improves blood circulation throughout the body,
keeps weight under control, improves blood cholesterol levels, prevents and manages high
blood pressure, prevents bone loss, boosts energy level, releases tension, improves the ability
to fall asleep quickly and sleep well, improves self-image. helps manage stress, fights anxiety
and depression, increases enthusiasm and optimism and increases muscle strength.