Best Healthy Exercises for Teenagers-Exercising To Stay Healthy
You are never too young to make exercise a daily habit. Even teenagers need to find time to exercise on a regular basis. Doing that helps you stay active and healthy. Exercising regularly as a teen can also help you start good habits that last into adulthood.
How can exercise affect me?
Exercise offers benefits at any age. For you as a teen, exercise can help you:
- Stay at a healthy body weight.
- Sleep well.
- Build stronger muscles and bones.
- Prevent diseases that you could develop as you get older.
- Start a healthy habit that you can continue for the rest of your life.
Exercise also provides some emotional and social benefits, like:
- Better time management skills.
- Joy and fun while exercising.
- Lower stress levels.
- Improved mental health.
- Less time spent watching TV or other screens.
- Learning to think about and care for your health and body.
You may notice benefits at school, like:
- Better focus and concentration.
- Completing more assignments on time.
- Better grades.
What can happen if I do not exercise?
Not exercising regularly can affect your thoughts and emotions (mental health) as well as your physical health. Not exercising can contribute to:
- Poor sleep.
- More stress.
- Poor eating habits.
- Risky behaviors, like using drugs, tobacco, or alcohol.
Not exercising as a teen can also make you more likely to develop certain health problems as an adult. These include:
- Very high body weight (obesity).
- Type 2 diabetes (type 2 diabetes mellitus).
- High blood pressure.
- High cholesterol.
- Heart disease.
- Some types of cancer.
What actions can I take to exercise regularly?
Most teens need about an hour of exercise each day.
- Do intense exercise (like running, swimming, or biking) on 3 or more days a week.
- Do strength-training exercises (like weight training or push-ups) on 2 or more days a week.
- Do weight-bearing exercises (like jumping rope) on 2 or more days a week.
To get started exercising, or to start a regular routine, try these tips:
- Make a plan for exercise, and figure out a schedule for doing what is on your plan.
- Split up your exercise into short periods of time throughout the day.
- Try new kinds of activities and exercises. Doing this can help you can figure out what you enjoy.
- Play a sport.
- Join an athletic club.
- Ask friends to join you outside for a bike ride, run, walk, or other activity.
- Take the stairs instead of an elevator.
- Walk or ride your bike to school.
- Park farther away from entrances to buildings so that you have to walk more.
Where to find support
You can get support for exercising and staying healthy from:
- Parents, friends, and family. Find a friend to be your exercise buddy, and commit to exercising together. You can motivate each other.
- Your health care provider.
- Your local gym and trainer.
- A physical education teacher or a coach at your school.
- Community exercise groups.
Where to find more information
You can find more information about exercising to stay healthy from:
- U.S. Department of Health and Human Services: https://www.hhs.gov
- The American Academy of Pediatrics: www.healthychildren.org
- Even teenagers need to find time to exercise regularly so they can stay active and healthy.
- Exercising on a regular basis can help you focus better in school and lower your stress. Most teens need about an hour of exercise each day.
- Consider asking friends and family if anyone wants to be your exercise buddy and commit to exercising together. You can motivate each other.