As the number of overweight adults in the United States has increased, so has the number of overweight and obese teenagers. Eighteen percent of teens ages 12 to 19 are obese, according to the Journal of the American Medical Association. Regular exercise can help teens lose the excess weight and prevent others from becoming overweight or obese. Fitness experts recommend approximately 60 minutes of moderate to vigorous exercise per day, says Teens Health from Nemours.
Include Strength Training
Build muscle as a teenager by including strength training in your workout. Light weights and controlled movements that emphasize technique and safety are the best choice for teens, according to the Mayo Clinic. The benefits of strength training for teens include boosting metabolism, strengthening bones, maintaining a healthy weight and improving performance in sports.
If you have never lifted weights before, start slowly, and allow your body to get used to the increased load on its muscles, according to Teens Health. After lifting weights, you might feel sore anytime from the day after you exercise to two to three days after, due to delayed onset muscle soreness.
Wear Sun Protection
Many teens exercise outdoors, whether it's playing a sport at school or just a game of basketball outside in the driveway. Protect your body by wearing sunscreen during your outdoor exercise routine. This is especially prudent advice for teenage girls, who need to be particularly careful, warns Weill Cornell Medical College in New York City. Melanoma, which can be fatal, is the most common cancer for women ages 25 to 29, and most of their skin damage occurs during their teenage years.
Avoid Overdoing Exercise
Too much of a good thing can sometime be bad, especially in the case of exercise. While getting daily exercise is beneficial for teenagers, overdoing it can be risky. Too much exercise increases the risk of injuries and fatigue and takes time and energy away from other important activities, such as schoolwork and friendships.
Some teenage girls who overdo exercise, whether through sports or other activities, are at risk for female athlete triad. This condition is actually a combination of three problems: an eating disorder, menstrual dysfunction (or amenorrhea) and low bone mineral density (or osteoporosis).
Do What's Fun
Some people, teens and adults alike, do not think of exercise as fun. However, finding ways to incorporate exercise into your daily life through enjoyable activities makes it more likely that you'll make time to exercise and maintain your healthy habits.
Consider incorporating physical activity into your life by playing outdoor games, such as basketball, softball or soccer; dancing, either by yourself in your room or in an organized dance class; or walking with friends or family.
References
- Teens Health from Nemours: Female Athlete Triad
- Mayo Clinic: Strength Training: OK for Kids?
- "The Journal of the American Medical Association"; Prevalence of High Body Mass Index in US Children and Adolescents, 2007-2008; Cynthia L. Odgen, et al; January 2010
- Office on Women's Health: Keeping Safe and Injury-Free
- Weill Cornell Medical College: High-Risk Alert: Sun Protection Tips for Tweens and Teens
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