Teenagers need exercise to maintain a healthy weight, develop muscles in their growing body, reduce stress, sustain cognitive ability and to stay healthy overall. All teens should incorporate some form of workout into their day. As important as exercise is, it is equally important to take precautions while exercising to stay safe.
Water
Your body loses water though perspiration and breathing, so keeping enough in your body helps you function while exercising. Throughout the day, be sure to drink enough water so you do not feel thirsty, which can be an indicator of dehydration. During your workout, stop about every 15 minutes to drink a few sips and make sure you rehydrate yourself afterward with one 8 oz. glass of water.
Know When to Stop
Exercise is important for your health and emotional well-being, but overdoing it can be harmful. Too much exercise can cause fatigue and place too much stress on your bones, muscles and joints, or even burn too many calories if you are underweight. If you are in pain while exercising, stop and see a doctor. If you are underweight, reduce the amount of time you spend exercising or consume more calories.
How Much
Teenagers should get about 60 minutes of moderate to intense physical activity daily, Mary L. Gavin states on KidsHealth.org. The exercise can be spread throughout the day, such as in two half-hour workouts. Physical activity can take place during an organized sports practice or game (soccer, tennis and lacrosse), by taking brisk walks or jogs, by riding a bike or by participating in a workout at a gym. You can also get your workout in at home by doing a workout video or even putting on your favorite music and dancing. Using a hula-hoop, jumping roping or doing cartwheels are good choices too.
Intensity
FamilyEducation.com reports that the American Heart Association recommends teens perform exercise that raises their heart rate for 20 consecutive minutes at least three times each week. Therefore, out of the hour of physical activity that is performed daily, 20 minutes of it should be intense enough to raise the heart beat every other day. Vigorous exercises that can be incorporated into daily physical activity include running or jogging, quick-paced dancing, stair climbing or high-intensity cycling. Choose an activity that will raise your heart rate and one that you can do for 20 minutes without stopping.
Start Small
An increasing number of kids and teens are becoming overweight or obese, according to the Palo Alto Medical Foundation. Many of these children and young adults have never exercised regularly in their lives. Teens who are new to exercising should start small and find a low-intensity, enjoyable activity, and then commit to that activity with a schedule. For example, begin by walking around the block once every day after school. After a week, walk two blocks and increase the pace. Exercise releases feel-good endorphins and gives you more energy as it builds muscles and stamina. Therefore, you'll find you can exercise longer and with more intensity without dreading the idea of doing it.
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