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Exercise for Teens
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Why should I exercise? Exercise has many benefits. It can:
How much should I exercise? You should try to exercise at a moderate level for at least 60 minutes most days of the week. In addition to being active everyday, it is recommended that you spend 20 to 30 minutes of your exercise time doing vigorous aerobic activity at least 3 times a week. Starting slow and building up to this is just fine. Every little bit counts when you're just beginning, so take time for a short walk or bike ride a few times during the day. It is important to pay attention to how your body feels, such as getting really tired, out of breath or being too sore the next day. If you are unsure, ask your health care provider, coach, or physical education teacher. Always, drink water before, during and after exercise. What kind of exercise is best for me? There are 3 main types of exercise: aerobic exercise, strength training, and stretching. All are important for good health. Aerobic exercise Aerobic exercise works the heart and gets your muscles to use more oxygen. After a time, your heart will get stronger and able to deliver oxygen to your muscles more easily. This is what is known as "getting into shape." If you need to, start gradually. If weight reduction is your goal, it is important to focus on doing some type of aerobic activity most days, plus adding a few days of strength training. Most school sports are aerobic and will give you a chance to get plenty of exercise several times a week. Tennis, hockey, rowing, soccer, basketball, volleyball and cross-country running are all good examples of aerobic sports. Other aerobic exercises you can do on your own include:
Strength Training There are lots of benefits to strengthening your muscles. When you work your muscles, they become stronger and able to work longer without getting tired. Stomach muscles support the back, so strengthening this area is really important. One of the greatest benefits of strength training is that it helps you burn more energy when you are at rest. Muscle mass burns more calories than fat so as your muscle increases so does your ability to burn calories. There are lots of options:
Stretching Being flexible makes it easier to do many activities and also decreases risk for getting hurt. If you stretch before and after exercise, you will not be as sore. You can do simple stretches before and after sports or other aerobic activities. There are also other activities that improve your flexibility such as:
How do I choose the exercise that is best for me? If you haven't been active lately, your goal is just to get started doing something physical, that you enjoy, every day. Give your lungs, heart, and muscles time to adjust by starting gradually. Think about your style. Do you like organized activities or exercising on your own? Do you need someone or something to help motivate you? If so, sign up for a class or workout with a friend or family member. If you choose something you don't really like, you won't stick with it. To avoid getting burned out, do a variety of activities. What if I'm not comfortable exercising in public? If you would like to exercise, but would rather work on getting in shape in private there are some good options. You can:
If you are severely overweight or you have other health conditions such as high blood pressure, be sure to speak with your parents and health care provider before starting an exercise program. What else can I do to improve my fitness? Keep track of the time you spend watching television, chatting on the computer or playing video games. These activities are all fun and you don't have to give them up, but don't let them take the place of physical activities. Also try to limit the sweets, sodas and high-fat fast foods you eat. Making healthier food choices can really improve your sports performance and help to maintain a healthy weight.  Disclaimer: This content is reviewed periodically and is subject to
change as new health information becomes available. The
information provided is intended to be informative and educational and is not a
replacement for professional medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
HIA File CHL3792F.HTM Release 9.0/2006. Copyright © 2006 McKesson Corporation and/or one of its subdiaries. All Rights Reserved.
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