Exercise is an important part of keeping teens healthy. Encouraging healthy lifestyles in children and teens is important for when they grow older. Lifestyles that are learned in childhood are more likely to stay with the child into adulthood. Some changes in lifestyle can be harder to make as a person ages. The best way to promote healthy lifestyles is for the whole family to become involved.
A daily exercise program is a fun way to share physical activity with family and friends while helping to establish good heart-healthy habits. The following exercise guidelines for teens can help you and your teen plan activities:
Teenagers need at least 60 minutes of moderate to vigorous physical activity on most days to maintain good health and fitness, and for healthy weight during growth. Physical activity should include aerobic, muscle-strengthening, and bone-strengthening exercises.
Parents are encouraged to limit a teen's screen time (TV, video game, phone, tablet, and computer) to less than 2 hours daily and replace these sitting activities with activities that require more movement.
Even low-to-moderate intensity activities for as little as 30 minutes a day can be helpful. These activities may include the following:
Regular aerobic physical activity increases a teen's capacity for exercise. It also plays a role in the prevention of heart diseases and type 2 diabetes. Aerobic activities are continuous activities that cause the heart rate and breathing rate to increase. To prevent dehydration, encourage your teen to drink fluid regularly during physical activity. Also, have them drink several glasses of water or other fluid with no added sugar after the physical activity is completed. Examples of vigorous activities may include:
Playing on the playground
For teens, daily exercise may help prevent conditions such as weight gain, high blood pressure, and abnormal cholesterol levels, as well as poor lifestyle habits that lead to heart attack and stroke later in life.
Exercise on a regular basis is part of a healthy lifestyle. But some teens can exercise too much. If your teen begins losing weight and falls below expected growth patterns, or if exercise interferes with other normal activities including school, you should talk with your teen's healthcare provider.
According to the American Heart Association and the President’s Council on Fitness, Sports, and Nutrition, the following are key benefits of physical activity:
Improves blood circulation throughout the body
Keeps weight under control
Improves blood cholesterol levels
Prevents and manages high blood pressure
Prevents bone loss
Boosts energy level
Improves the ability to fall asleep quickly and sleep well
Helps manage stress
Fights anxiety and depression
Increases enthusiasm and optimism
Increases muscle strength