Everyone, including teenagers, should exercise about 60 minutes per day, most days of the week. Regular exercise will help your teen stay in shape and may reduce her risk of serious health problems associated with a sedentary lifestyle, including obesity, diabetes and heart disease. You do not need to purchase expensive machinery or pay for a gym membership for your teen to reap the benefits of regular exercise. She can get her daily exercise in inexpensive and fun ways.
Exercises Around the House
During cold, very hot or rainy weather, your teen may prefer to exercise in the house. Some very basic and inexpensive equipment can help him get in a good workout without having to leave home or rely on machinery. Some exercises that can be done in any room with some open space include jumping rope, rebounding on a small trampoline and jogging in place while watching television. A few exercise videos can provide instruction and variety if his interest seems to be flagging. Also, encourage your teen to do some strength training at home by adding crunches, squats and other resistance exercises to his routine.
Outdoor Exercises
Once the weather warms up or cools down, many teens prefer to spend time out in the fresh air. A good pair of running shoes is all she needs to take the dog for a brisk walk or to go jogging. Kicking around a soccer ball or tossing a basketball with friends can get her heart pumping and will allow her to spend time with her peers at the same time. She may also enjoy racquetball or tennis at the local park, or swimming laps in the community swimming pool.
Sports
Signing your teen up for an individual or team sport allows him to learn a new skill, make friends and get his fitness needs met. Look for opportunities in his school and in your community. Some popular team sports include football, baseball, volleyball, basketball, soccer and lacrosse. Individual sports may include martial arts, tennis, swimming and golf. Your child might also enjoy a class with other teenagers, such as dance, gymnastics or aerobics.
Adding Up the Minutes
Your teenager may be very busy, and may have a hard time squeezing an hour of exercise into her day. The good news is that exercise does not all have to be done at once; breaking it up into several 10- or 20-minute sessions is just as effective for good overall health and weight-loss benefits. Giving your teenager some chores that require physical activity, such as weeding the garden, mopping the kitchen floor or vacuuming, can allow her to combine her family obligations with her need for exercise. Also, try encouraging the whole family to participate in an active hobby, such as hiking or badminton, together.
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