Did you know that studies show that 3 out of 4 teens in India do not get enough physical exercise, not even an hour of healthy physical activity in a day!
You have probably heard countless times that one should work out and do exercise because it is good for you. But do you know that besides staying healthy, regular exercise can also help you feel good? It can pep up your energy and improve your mood.
An analysis of data shows that our Indian teens now have higher screen time (on smartphones, tablets, gaming consoles, laptops and television), lower physical activity and more access to junk food leading to obesity and other health problems that are side effects of fast food. Exercise for teenagers is a necessity and here is why:
Importance And Benefits Of Exercise For Teenagers
Experts recommend getting at least 60 minutes of moderate to vigorous physical activity and exercise for teenagers every day because there are many benefits of exercise for teens like:
- Exercise helps both your mind and body, and it can help you sleep better and release the ‘feel good’ hormones of your body. It is necessary for a teen healthy lifestyle.
- Weight Management In Teens. Exercise will help keep a healthy weight and lower their risk of heart disease and high blood pressure. A bone-strengthening exercise can also help keep your bones strong.
- Regular exercise can help a person age well, improve brain health, reduce the chance of getting Alzheimer's and improve quality of life.
Exercising Safely as a Teenager
There is no right way to work out and no specific exercise that you must do to stay healthy. That being said, it is crucial to learn about the dos and don’ts of exercise to have fun and reach your goals while taking care not to injure yourself in the process.
Here are some things to avoid for exercising safely as a teenager:
- Avoid Excessive Exercise: Over-exercising can also lead to injuries or changes in the menstrual cycle. It can be hard to know how much exercise is too much as everyone’s body is different. However, try not to exercise beyond 1.5 hours daily. If needed, take the help of a trained professional who can help you figure out how much exercise you need a day.
- Avoid Powerlifting: Powerlifting involves explosive lifting focusing on how much you can lift maximum at one time. This type of exercise is not recommended for teens as your body is still growing and you may not have enough strength to handle abrupt stress.
- Don’t expect unrealistic results: Keep your end goal as staying fit or maintaining a healthy lifestyle, to help you stay on track and remain motivated. If you keep a goal like losing x kgs in a month, not reaching it can cause stress and loss of motivation.
How can I keep going?
Many people quit their workout routine after a few regular days/ weeks. This is mainly due to a lack of interest. If your workout routine is not fun, it can be hard to keep up. There are many different sports and activities and find one that inspires you. If you need a little more motivation, take a class, join a team or find a workout buddy to help you stay on track.
Everyone can benefit from moving around more and not staying sedentary, even those with disabilities or medical problems like asthma. If you have a health problem, talk to your doctor before starting an exercise plan.
Remember that even small things count as exercise- like a short bike ride, walking your dog, or a quick short run. It is not always going to the gym or running n kilometres a day.
Any activity that gets you moving will work fine, so start with something you like and focus on having fun.