Teenagers who regularly engage in healthy actives, such as running, hiking and biking, have a better chance of developing strong bones and muscles, according to Kids Health. While video games and the Internet captivate teens, they need to put down the mouse and joystick and pick up a soccer ball or swim goggles. Setting a good example for your child will motivate and inspire your teenager to get off the couch and onto the field. Inviting your kids to run or go for a hike with you will reinforce health and exercise as something social and fun instead of punishment, says the Mayo Clinic.
Informal Activities
The Mayo Clinic recommends an hour a day of informal activities. Instead of telling your teen to stop watching TV, remove him from the couch through an invitation to go for a hike or swim. Gardening with your teen or going for a short bike ride gets you out of the house and engaged in a physical activity. This allow you and your teen some alone time and reinforces that exercising can be social. Running gets a teen's blood pressure and heart rate elevated. Female teenagers who run regularly help maintain strong bones. While running has a competitive side to it, it can also be treated as an informal way to stay active and avoid obesity.
Organized Sports
Encourage your teen to engage in vigorous activities such as competitive sports three times a week, says the Mayo Clinic. Organized sports for teens can be found throughout the country and create specific practice and game times for your teen. Bonding with teammates and learning basic team building skills creates a well-rounded athlete and individual. Be aware of the sports and activities your teenager likes. If she spends hours a day watching soccer on TV, sign her up for a youth soccer league. If your teenager is not a team player, sign him up for an individual sport such as golf or wrestling.
Weight Training and Stretching
While stretching is not a particularly glamorous activity for teenagers, it helps promote a healthy body and can prevent serious injury. Many active teens who play sports daily neglect proper stretching exercises. Proper warm-ups and stretches help prevent the ACL injuries that plagued female teen athletes. Weight training helps teens strengthen muscles and build up endurance for team sports and activities. However, intense weight lifting, bodybuilding and powerlifting can have a negative effect on a teenager's body. Developing teens who engage in heavy lifting can damage growing bones and joints, according to Kids Health. A proper balance of weight training and stretching helps teens prevent injury and tone muscles that they have developed through rigorous sport.
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