Skip to main content

How Teens Can Stay Fit



What can I do to get more fit?

Any type of regular, physical activity can improve your fitness and your health. The most important thing is that you keep moving!

Exercise should be a regular part of your day, like brushing your teeth, eating, and sleeping. It can be in gym class, joining a sports team, or working out on your own. Keep the following tips in mind:

Stay positive and have fun. A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it's more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.

Take it one step at a time. Small changes can add up to better fitness. For example, walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.

Get your heart pumping. Whatever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. It also burns off body fat. Examples of aerobic activities are basketball, running, or swimming.

Don't forget to warm up with some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.

Your goal should be to do some type of exercise every day. It is best to do some kind of aerobic activity without stopping for at least 20 to 30 minutes each time. Do the activity as often as possible, but don't exercise to the point of pain.

A Healthy Lifestyle

In addition to exercise, making just a few other changes in your life can help keep you healthy, such as

Watch less TV or spend less time playing computer or video games. (Use this time to exercise instead!) Or exercise while watching TV (for example, sit on the floor and do sit-ups and stretches; use hand weights; or use a stationary bike, treadmill, or stair climber).

Eat 3 healthy meals a day, including at least 4 servings of fruits, 5 servings of vegetables, and 4 servings of dairy products.

Make sure you drink plenty of fluids before, during, and after any exercise (water is best but flavored sports drinks can be used if they do not contain a lot of sugar). This will help replace what you lose when you sweat.

Stop drinking or drink fewer regular soft drinks.

Eat less junk food and fast food. (They're often full of fat, cholesterol, salt, and sugar.)

Get 9 to 10 hours of sleep every night.

Don't smoke cigarettes, drink alcohol, or do drugs
Labels:

Comments

Post a Comment

Popular posts from this blog

Experience: my yoga class turned out to be a cult

I was 22 when I moved to a different US city and needed a new yoga studio. I discovered a place that believed in eastern mysticism – perfect for an open-minded spiritualist, which was how I saw myself at the time. I walked in and a young woman was very excited to see me. She paid attention to my every word, making me feel cared about. I then met with a “master”, who informed me I was in very poor energetic health and needed to sign up right away. The classes were quirky. We’d do 40 minutes of exercise and meditation to a mix of new age flute music and Michael Jackson. It was far less pretentious than the yoga studios I had visited before. I decided to join for the haggled price of $100 (£79) a month. During my second class, the teacher gave me a healing massage, rubbing my chest with both hands. I started to cry. A friend had killed herself a few weeks before and I was probably more emotionally raw than I realised. As I got better at yoga, the masters told me I had potential. Wit...
Post a Comment
Read more

Healthy Dinner Tips: What to Keep in Mind for a Nutritious Evening Meal

After a long day, dinner is often the time when we look for comfort and convenience. But it's also important to make sure that the meal you have in the evening is not just satisfying, but also nourishing. A healthy dinner helps maintain energy levels, aids in digestion, and can contribute to better sleep and overall well-being. Here are some tips to help you create a balanced and healthy dinner. 1. Balance Your Macronutrients A healthy dinner should ideally include a mix of macronutrients: protein, healthy fats, and carbohydrates. Protein is important for muscle repair and immune function, healthy fats support brain health, and carbohydrates provide energy. A well-balanced meal might include grilled chicken (protein), quinoa (carb), and a side of avocado or olive oil (healthy fat). This combination will keep you feeling full longer and provide essential nutrients your body needs to recover from the day. 2. Choose Whole Grains Over Refined Carbs When it comes to carbohydrates, whole...
Post a Comment
Read more

How to Stay Healthy While Working a Desk Job

Let's face it — modern work life often means long hours at a desk, back-to-back meetings, endless emails, and too little movement. It might seem like a "safe" routine, but over time, this sedentary lifestyle can contribute to back pain, low energy, poor posture, weight gain, and even mental burnout. The good news? You don't need a total life overhaul to stay healthy. You just need smart, realistic habits that fit your routine. Here's how to keep your body and mind in check — even while staying at your desk. 1. Move Every Hour (Even for 2 Minutes) Sitting for too long slows down circulation, tightens your hips, and stresses your lower back. Set a reminder every hour to get up and move — walk to the kitchen, do some arm circles, or stretch your hamstrings. Even two minutes of movement can help prevent stiffness, boost energy, and improve your mood. 👉 Pro tip: Use a standing desk or switch between sitting and standing if possible. Alternate postures = happy spine. 2...
Post a Comment
Read more