Exercise
and Fitness for Teens
Learn why exercise and
fitness for teens is so important today and how
to get started
 Like
adults, teens also want to look and feel
good. We know that the
'teens' are the years where people
can be very judgmental when it comes to
appearance. It is not difficult
maintaining a healthy body if you know
what to do and what to eat. Unfortunately,
‘Eating Healthy’ is typically not a class
taught in most schools. And to make things
worse, the temptations of calorie dense,
fat-rich foods is great and constantly
present.
Something has to be done and
no, it can’t wait. We have read and heard all
the warnings and the alarm bell has sounded.
Teenagers today are in the worst shape they
have ever been. This is not the case every time
but typically, an overweight teen will become
an overweight adult. And we know all the
medical issues that come along with being an
obese adult (heart disease, diabetes,
arthritis, etc…), so let’s catch and stop the
problem early.
I can remember all the
different pressures I faced as a teenager.
These pressures did not just come from other
kids. There are academic pressures that a teen
has to deal with along with the pressure that
arises from all the emotional and physical
changes that occur during those
years.
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Finding the time for exercise
and fitness is not a problem that is exclusive
to adults. Speak with any teenager today and
you will find that their schedules are already
jam packed. The school day and all the normal
after school activities already consume a huge
part of their day. Studies show that teens
today spend at least 6 hours a day on
non-physical activities. And that does not
include the hours they spend in school.
Computers, the internet, cell phones, video
game consoles, etc… are the
culprits.
As a teenager, it is
important to realize that being busy is a part
of life and it is so important to find the time
for exercise and fitness. Developing these
healthy habits at an early age will pay you in
dividends as you get older.
There are several things that
teens can be doing to begin developing these
healthy habits. At least 60 minutes of aerobic
activity, 3-4 times per week. You need to get
that heart pumping faster than normal doing
activities like team sports, dancing, biking,
swimming and/or running. Strength training
(with adult supervision), 2-3 times per week,
will help muscle development and keep your
metabolism churning.
I highly recommend yoga at
least once per week. This will help with your
flexibility and keep your joints strong. Almost
everything that I described does not require a
gym membership and practically all of it can be
done from your home.
The key when you are a teen
is to keep it fun. There are many ways that you
can do that. One is to form a fitness group
that meets to work out together a few times per
week. Your group can consist of friends,
siblings and even your parents. Let one person
from the group decide the exercise or fitness
activity you will be doing that day or week,
and rotate the responsibility among the
group.
If the weather permits, try
and do as much as you can outside. Everything
from football to soccer will provide you with a
great work out and I can assure you it will not
get boring. If organized sports are not your
thing, you could go rollerblading, hiking, bike
riding, etc…. The key is to be creative and
just make sure that your activity gets your
heart pumping faster than usual. If you enjoy
running and have access to a beach, try doing
it in the sand. You will be amazed by the
difference.
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If you are in a relationship,
avoid the fast food dates. Instead of the drive
through, give the grocery aisle a spin. Cooking
a healthy meal together can be fun and
extremely romantic. This can also be done with
multiple couples. Each couple can be
responsible for one healthy entrée. Remember,
fast food has that name for a reason; it is one
of the fastest ways to wreck a good diet and
fitness program.
If you ever find yourself
getting bored, mix it up. If Monday’s are
typically a cardio day for you, make a strength
training day for a few weeks and then make it a
sports activity day a few weeks later. There is
not a set schedule or routine you have to keep
long term. Your body actually reacts better
when you are constantly throwing different
things at it.
If you are at a point where
you are extremely overweight or obese, be sure
to speak with your doctor first and remember to
start slow. This is not a race. Your body will
need time to adjust but it is worth it; I
promise!
If you are a parent, do not
make fitness decisions for your teen; make it
with them. The key is to be a positive role
model and that starts with you also being
active and healthy. Teenagers are much more
likely to copy what they see and not what they
hear. Aside from having a healthy and fit
household, it is a great time for the family to
bond.
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