The Centers for Disease Control and Prevention suggest teenagers exercise at least 60 minutes each day of the week. The CDC also recommends teenagers perform three types of exercise: aerobic, muscle strengthening and bone strengthening. Data from the 2009 National Youth Risk Behavior Survey show few American teenagers get the amount of exercise recommended by the CDC.
Teenage Exercise Levels
Although the CDC recommends teenagers exercise 60 minutes every day, research from the 2009 National Youth Risk Behavior Survey showed only 18 percent of high school students exercised for 60 minutes during the week prior to filling out the survey. Other survey data point to reasons why few teenagers exercise as recommended. Regular physical education classes are rare in high school. In fact, only one-third of students reported taking part in daily physical education classes at school. Data showed that one-third of students reported watching television three or more hours per school day.
Aerobics
If you are a teenager, you should spend most of your 60 minutes exercising in aerobic activities. Teenagers should do aerobic exercises at least three times a week. The exercises can include fast walking, running, bicycling and Rollerblading. You know you are doing adequate aerobic exercise if you heart beats faster and you are breathing harder than usual.
Muscle and Bone Strengthening
Teenagers should also do some type of muscle- and bone-strengthening activities three times a week. Muscle strengthening includes exercises such as bicep curls, pushups and situps. Bone-strengthening activities include exercises such as jumping rope and running.
Benefits
There are a variety of benefits to exercising regularly. Aerobic activity improves your cardiovascular fitness. Many aerobic activities burn significant calories, allowing you to maintain a healthy weight. In addition to physical benefits, teenagers who exercise tend to have less anxiety and depression.
How to Start
Teenagers who want to start an exercise regimen do not need special equipment or a gym membership for many activities. You can start slowly by walking around your neighborhood or playing pickup basketball games with friends. You also can do pushups and situps at home. Be open to new experiences so your exercise routine does not become boring. Exercising in your teenage years can establish a healthy pattern for later in life.
