Overweight teens often turn into overweight adults with serious health issues, such as heart disease and diabetes. Losing weight and establishing healthy habits will make it easier for teens to transition into healthy adults. Exercise goes a long way toward promoting a healthy weight. While you may think of exercise as a gym-centered activity, any moderate intensity physical activity counts -- even activities that feel more like play than work.
Recommendations
Teens should get at least 60 minutes of daily aerobic exercise, according to TeensHealth. Schedule 20-minute bursts throughout the day if you're out of shape. You may need more than an hour of daily physical activity if you carry excess weight. Perform any activity that gets your heart rate up and keeps it up for an aerobic workout. Get active as often as possible. Keep your heart rate elevated for at least 20 minutes at a time. In addition to aerobic exercise, do activities that promote flexibility and strong muscles. Discuss your individual needs with your family doctor before starting a fitness plan.
Aerobic Exercise
Select activities you love so you'll enjoy yourself, which increases your chances of exercising on a regular basis. Vary your schedule to stave off boredom. Go running, ride a bike, walk on a treadmill or attend an aerobics class. Sign up for dance classes, group sports, martial arts, marching band or cheerleading. Go skating or skateboarding. Perform chores or sign up for community volunteer projects, such as gardening and neighborhood beautification projects.
Strength Training
Strength training builds healthy muscles, which contribute to healthy bones and joints. Aerobic activity often engages your body's large muscle groups, strengthening them over time. Strength train muscles you don't usually use. Use free weights, weight machines or your own body resistance. Work out two to three muscle groups per session for at least 20 minutes, three times a week. Target a different muscle group during your next session -- muscles require rest to repair and build. Ask a fitness expert for help designing your training routine and using weight machines.
Flexibility Exercises
Flexibility means you have a full, healthy range of motion. Long, flexible muscles help you move more efficiently and effectively. Stretch after each aerobic or strength training workout to improve your flexibility. Hold each stretch for 15 to 20 seconds for maximum benefit. Yoga helps you build full-body flexibility. It's also a muscle-strengthening exercise that can help you deal with stress. Check your school, gym or community yoga studio for classes designed especially for teens.
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