The percentage of teens struggling with weight problems is increasing, according to Palo Alto Medical Foundation. Approximately 15 percent of children and teens are overweight. Common causes for weight gain include high calorie intake and inactivity. Overweight children are at higher risk for self-esteem issues and health problems as adults. Getting active will help your teen meet her weight loss goals.
Aerobic Activity
Teens need at least 60 minutes of moderate activity daily, according to the Centers for Disease Control and Prevention, or CDC. Moderate activity includes brisk walking or riding a bicycle on level ground. During the week, include at least three sessions of vigorous aerobic activity, such as running or jogging. If your teen enjoys playing sports, this is a good option for losing weight.
If you aren't sure if an activity is moderate or vigorous, rank it on a scale of 1 to 10. Moderate activity is usually about a 5 or a 6, according to the CDC. Vigorous activity is about a 7 or 8.
Muscle Strengthening
Muscle strengthening doesn't just burn calories during your teen's workout sessions. His body will continue to burn more calories over the course of the day. Talk with your child's doctor about setting up a strength training plan. For example, exercises that use your teen's own body weight, such as pull-ups, abdominal crunches and lunges, are effective for strengthening the body. Organized activities, such as gymnastics, also strengthens the muscles. She needs a minimum of three strength training sessions a week.
Bone Strengthening
A healthy teen exercise program also needs to focus on bone strengthening. During her aerobic sessions, incorporate activities that promote stronger bones, such as jumping rope or running, recommends the CDC.
Keep Your Teen Motivated
Keeping your teen motivated is important to accomplishing his weight loss goals. Talk with your teen about realistic weight loss goals. Typically, the safest weight loss is 1 to 2 lbs. weekly. If his goals are unrealistic, he will get discouraged quickly. Brainstorm some fun ways to reward your teen for accomplishing his goals, such as purchasing new running shoes or something else health-related.
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