Health experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons why exercise is so important for this age group.
Exercise benefits every part of the body, including the mind
Exercise improves brain health and learning. It can help people sleep better. When you exercise, your body makes chemicals that help you feel good. Exercise lowers your chances of depression and decreases feelings of anxiety. Exercise can also give you a real sense of accomplishment and pride at having achieved a goal.
Exercise helps people keep a healthy weight and lower their risk of some diseases
Exercising regularly can help prevent weight gain, type 2 diabetes, heart disease, and high blood pressure. Bone-strengthening exercise such as jumping, running, or lifting weights can help keep bones strong.
Exercise can help a person age well
Regular exercise improves quality of life, as well as your ability to enjoy things as you get older. It can improve brain health and reduce the chance of getting Alzheimer’s (brain disease that causes memory loss). Exercising can help prevent falls and injuries from falls.
Three parts of a balanced exercise routine include: aerobic exercise, strength training, and flexibility activities.
Aerobic Exercises
The heart benefits a lot from a good workout. Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.
If you participate in intense team sports, then it’s likely that you get moderate to vigorous activity on practice days or during matches. Team sports that give you a great aerobic workout include basketball, football, hockey and rugby.
Other ways to get aerobic exercises include cycling, running, swimming, dancing, in-line skating, tennis, hiking, and long intense walks.
When you use your muscles often, they become stronger. Strong muscles are a benefit because they support your joints and help prevent injuries. Muscle-strengthening activities can also be bone-strengthening. Different types of exercise strengthen different muscle groups.
To improve arm strength, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles. For strong legs, you can try running, cycling, rowing, or skating. Squats and leg raises also work the legs. To increase abdominal and core strength, you can participate in rowing, yoga or pilates. Planks and crunches can also help build up your core strength.
Body Flexibility
Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily.
Being flexible may also help improve a person’s sports performance. Some activities, like dance, yoga, gymnastics or martial arts, require great flexibility. Stretching after your workout will also be of great help.
