Exercise is beneficial for everyone, including teenagers. According to the National Institute of Health, regular exercise helps teens to feel better about themselves, fight off feelings of stress and depression, sleep better at night and maintain a healthy weight. A new diet and exercise regime may require spending less time sitting around with technology and eating less junk food.
USDA Food Guidance
The United States Department of Agriculture's MyPlate displays the types of foods you should eat as well as the suggested portion sizes. According to the MyPlate website, each meal should be half fruits and vegetables. The remaining fourths should include protein and whole grains. These dietary guidelines also recommend replacing sugary drinks with a glass of low-fat or fat-free milk, or even water.
Make Smart Decisions
For meals that can't be segregated into neat categories as shown in the MyPlate design, use the guidance to make smart decisions. For example, instead of grabbing just a hamburger and chips for lunch at the school cafeteria, choose a healthier option like an apple or carrot and a meat sandwich. Make sure the sandwich is made from whole grains and features lean meat like turkey as well as a dairy product like Swiss cheese. Add healthy toppings such as lettuce, tomatoes or cucumbers.
Avoid foods that are fried or breaded or that feature creamy sauces like Alfredo sauce or mayonnaise. Limit junk food to one or two meals a week, and pay close attention to portion sizes. Keep a food journal to help keep track of what you eat every day.
CDC Exercise Guidance
The Centers for Disease Control and Prevention encourages teenagers to participate in at least one hour or more of physical activity every day. This includes aerobic activities like swimming, running, skateboarding or playing a sport. The CDC also recommends doing strength-training exercises two or more times a week, such as pushups and situps, or lifting weights.
Plan for Exercise
With school and other engagements, commitments and responsibilities, you need to plan time for exercise. Plan for at one hour total exercise time each day in your schedule. Find a recreation facility that meets your likes and needs. Try out for group sports like football or swimming or to take up a physically challenging hobby such as hiking or mountain biking with friends.
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