Being at school all day then going to after-school activities, doing homework and spending some time with friends can rob a teen girl of the spare time she would otherwise devote to exercise. However busy you may be, teen bodies still need about 60 minutes of exercise every day. Fortunately, working out at home when you get a few spare moments can be easier on a crowded schedule and it can be just as effective as playing a school sport or hitting the gym.
Video Game Exercises
Moving your body to active video games can be as effective as getting in moderate-intensity exercise such as brisk walking, according to 2009 research published in "Pediatrics" journal. Although you should still engage in other types of exercise, swinging your remote like a tennis racket or getting your groove on to a motion-sensor dance game is a worthwhile home workout if you already enjoy spending a lot of time playing video games. To get in a good workout, aim to play for at least 30 minutes at a time.
Other Screen Time Options
Using a stationary bike, a treadmill or a stair climber offers a quality cardio workout similar to biking, jogging or hiking. However, if you easily become bored, set up one of these machines near a television and workout for 30 to 60 minutes while your favorite show is on. You don't need fancy equipment to work out in front of your television, though. Get a step stool and step up and down on it while watching or do some body stretches during commercial breaks. Alternately, invest in a teen yoga or aerobics DVD and workout with the instructor and class on the screen.
Body Weight Strengthening Exercises
You don't need any free weights or weight machines to tone your muscles. Simply clear some space in your living room, Hula-hoop to warm up for five to 10 minutes and get started with body-weight exercises. One example of a body-weight exercise that tones the abdominal muscles is called a sit-back. Begin sitting on the floor with your legs bent, your feet down and your arms held straight out in front at shoulder level. Gradually lean your torso back, keeping your torso muscles tightened and maintaining straight arms. Go as far back as you comfortably can and slowly return to sitting. Repeat 10 times. Chair squats are another body-weight exercise. They tone a variety of muscles, including the abs, glutes and thighs. Start by standing in front of a sturdy chair with your arms straight out once more and gradually squat down until you're just about to sit on the chair. Slowly return to standing and repeat 10 times.
Backyard and Frontyard Activities
Step out into your front yard or backyard to enjoy some fresh air as you exercise. Activities such as jumping rope and playing catch with your little brother tend to take up extra space and may be easier to do outside on your lawn. Other outdoor activities such as shooting hoops and going for a swim also get your heart pumping. Even outdoor chores such as raking leaves, gardening and washing a car count toward your daily 60 minutes of exercise.
References
- Weight-control Information Network: Take Charge of Your Health: A Guide for Teenagers
- American Academy of Pediatrics: How Teens Can Stay Fit
- TeensHealth: Easy Exercises for Teens
- MayoClinic.com: Teen Weight Loss: Healthy Habits Count
- FamilyEducation Network: Exercise and Teens
- ScienceDaily: Active Video Games a Good Alternative to Moderate Exercise for Kids, Study Suggests
Member Comments