As a teenager, you experience physical, emotional and social changes. Not only are you facing additional pressure with school work, but your body is transforming, which can leave you feeling self-conscious. Regular exercise helps you stay fit and manage stressful situations. Exercise does not have to be boring. Working out with friends or engaging in activities you enjoy makes exercise something you look forward to rather than avoid.
Cardio Exercise
According to the Centers for Disease Control and Prevention, children need 60 minutes of exercise each day, most of which should be aerobic or cardiovascular exercise. Select cardio work that you enjoy to increase the likelihood that you will perform it regularly. Running, walking and cycling are effective because they are easily accessible and do not require too much additional equipment. Other methods of cardio include group fitness classes. Gone are the days of leg warmers and leotards. Group fitness classes today include modern, hip-hop and Latin dance moves, as well as high intensity boot camps. Some video game systems also offer programs that simulate exercise classes.
Strength Training
Teens should do muscle strengthening exercises three days each week, according to the Centers for Disease Control and Prevention. Strength training activities include body weight exercises such as pushups, squats and lunges. Gymnastics promotes total body strength as well as flexibility and balance. Other options for strength training include yoga and group fitness strength classes. Classes provide guided workouts with certified instructors as well as motivating music. To make your workout a social engagement, assemble a group of friends and create your own strength training circuit. Stand in a circle and have each participant take turns leading the group through a different strength exercise, such as pushups, squats or leg lifts for one minute. Each participant must contribute a different exercise. Once your circle is complete, repeat or create new exercises.
Sports
Team and individual sports provide an opportunity for exercise and socialization. . According to education.com, teen girls who participate in athletics are less likely to become pregnant or use drugs than those who do not play sports. The website also reports that teens involved in sports have higher levels of self-esteem and positive body images. Sports also offer the benefit of burning lots of calories. One hour of soccer burns approximately 547 calories and basketball burns about 597 calories, according to the Health Status Calorie Burn Calculator.
Benefits
Exercise will help you look and feel your best. Because exercise is an important component in weight management, it helps prevent obesity and other related diseases. The American Academy of Child and Adolescent Psychiatry reports that between 16 and 33 percent of children and teens are obese. Exercise helps increase energy expenditure to combat obesity. Additionally, if you are active, it will help you adopt other healthy habits, such as selecting nutritious foods and obtaining adequate rest. Working out as a teen will help you grow into a fit and healthy adult.
References
- TeensHealth: Body Image and Self-Esteem
- Centers for Disease Control and Prevention: How Much Physical Activity do Children Need?
- Family Education; Exercise and Teens; Barbara Cooke
- American Academy of Child and Adolescent Psychiatry: Obesity in Children and Teens
- Health Status: Calorie Burn Calculator
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