Balancing school and exercise can be difficult for teenagers, especially if they are also involved in extracurricular activities or have other responsibilities, such as taking care of younger siblings or working a part-time job. It's easy to fall into unhealthy habits when you're tired and stressed, such as relying on caffeine to stay alert or eating too much fast food. Teens will feel better if they build healthy habits, including a balanced diet and daily exercise.
Step 1
Set realistic goals. If you try to do everything, you'll be stressed out and end up disappointed. Choose one or two extracurricular activities that you enjoy most, and don't feel like you have to sign up for everything.
Step 2
Eat a healthy diet that includes fruits, vegetables and whole grains. You'll have more energy and be less likely to suffer from illness. Drink water instead of soda, and try not to eat too much fast food.
Step 3
Exercise every day. Working out doesn't have to take all evening. Go for a 30-minute walk, shoot hoops with a sibling or go for a bike ride. Exercising improves your mood, concentration and health, and helps with weight control, too.
Step 4
Establish priorities and make sure you complete important work first. For example, if you have a test tomorrow, study for it when your mind is fresh, and then do the rest of your homework.
Step 5
Turn off the TV unless you have a specific show you want to watch. Cutting back on TV gives you more time and decreases the chances of weight problems.
Tips and Warnings
- Exercising with a friend can make physical activity more fun.
- Don't diet to lose weight. Dieting often involves unhealthy behaviors and isn't likely to lead to long-term weight loss. Instead, add healthier foods to your diet and exercise more. Don't sacrifice your sleep to get more done. Getting enough sleep is essential to staying healthy and doing well in school. Talk to your parents or a trusted adult if you feel overwhelmed by stress or challenges in your life.
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