Children and teens should get at least 60 minutes of physical activity per day, according to the Centers for Disease Control and Prevention. Aerobic exercise and bone- and muscle-strengthening workouts can help teenage girls control their weight, build strong muscles and bones and develop healthy habits for the rest of their lives. Regular workouts can help teen girls build self-esteem and confidence as well.
Fitting in Workouts
Many teenage girls don't have time in their schedules for a 60-minute workout. Fortunately, shorter bursts of aerobic exercise provide the same health benefits as one long workout, according to the CDC. Teens can divide their physical activity into several short workouts of 10 minutes or more. To get your teens interested in exercise, schedule family outings that involve physical activity, such as a canoeing trip, a bike ride around the neighborhood or a trip to the park to play a sport. Assign teens active chores such as walking the dog. Encourage your teen to walk, bike or rollerblade to and from school if you live nearby.
Aerobic Workouts
Aerobic exercise should account for most of an adolescent's daily hour of physical activity, according to the CDC. Appropriate moderate-intensity aerobic workouts for teens include canoeing, hiking, skateboarding, rollerblading, brisk walking, bike riding and sports that involve throwing and catching, such as basketball, baseball and volleyball. Vigorous-intensity aerobic workouts include running, jumping rope, swimming, cheerleading, swimming, playing basketball or performing aerobics or gymnastics. Teenagers should get vigorous-intensity aerobic exercise on at least three days per week, says the CDC.
Muscle-Strengthening Workouts
Adolescents should get muscle-strengthening exercise on at least three days per week, according to the CDC. Teen girls can build strong muscles with push-ups and resistance exercises using free weights, weight machines or exercise bands. Teens should perform muscle-strengthening activities under the direct supervision of a sports coach or athletic trainer.
Bone-Strengthening Workouts
Teenagers should get bone-strengthening exercise on at least three days per week, according to the CDC. High-impact, weight-bearing activity provides bone-strengthening exercise that helps teens build bone density and prevent osteoporosis later in life. High-impact exercises include running, jumping rope, playing basketball, volleyball or tennis or performing gymnastics. Most of these activities also provide vigorous-intensity aerobic exercise.
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