Teens should get at least 60 minutes of moderate to vigorous exercise every day, recommends the American Heart Association. Unfortunately, most high school P.E. classes aren't 60 minutes long, and even the classes that do last 60 minutes still don't give teens the exercise they need--most of the time, a chunk of that hour is devoted to dressing in and out of gym clothes. As a result, it's important for teens to incorporate some extra exercise into their daily lives.
Think 'Slow and Steady'
If you haven't gotten exercise beyond the school gym, you may not be ready to dive head-first into the pool, begin sprinting on the treadmill or endeavor to lift heavy weights. Get advice from a trained professional before you begin. For example, if you want to pump iron, talk to a gym instructor and if you hope to lose weight, get a check-up with your physician. Both will tell you that body changes need to happen gradually, and perseverance will pay off in the end. There is no quick fix; you have to be healthy and build up endurance before you attempt to get that six-pack or lose a bunch of weight.
Find a Sport You Love
Getting involved in a sport is a great way to get exercise, and you may even develop lifelong friendships with your teammates in the process. If you're hesitant to try out for the competitive football or basketball team for the first time your senior year, take a glance around your neighborhood for casual sport opportunities. Join a group surfing class, head to your gym to play racquetball with a group of friends, or sign up for a community softball league.
Energize Your Routine
You don't have to be a triathlete to get in shape. Making modifications in your daily routine may give you all the exercise you need. If you have been taking a car to school, save gas money and get fit by riding your bike, rollerblading or walking. Walk your dog after dinner and improve his health as well. Whenever you have the chance to take an escalator or elevator, opt to use the stairs instead. When you're trying to decide where to go with your friends on your free Saturday, go ice-skating instead of sitting in a movie theater.
Practice Proper Technique
No matter what physical activity you decide to engage in, you will maximize your efforts if you warm up, stretch and cool down. Most of the time, warming up simply involves doing a slower version of your intended exercise, such as walking briskly if you intend to run. Stretching your target muscles is also important, but make sure your muscles are already warmed up before you try to stretch them or you risk pulling a muscle. Finally, cooling down by slowing down a few moments before you stop your activity will help reduce the amount of muscle soreness you develop after exercise.
Start a Journal
One way to stay accountable to yourself is to keep a fitness journal. In it, spell out all your fitness goals, strategies for achieving these goals, and follow up with your progress. Your journal is only for you, so it doesn't have to be formal and concise. Feel free to discuss all matters of fitness and don't forget to motivate yourself by using reaffirming language.
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