If you’re not sure of where to begin—what exercises to include in your routine, what weights to lift, etc. —talk to your gym coach or check online for teen weight-training recommendations.
Similarly, if you take the time to taper off your workout with cooling-down stretches you will feel less taxed when you are done. Over time, if you find that you enjoy running, think about joining a cross country team.
Having a friend to support you will make you more likely to stick with your exercise regime.
Increasing your daily activity has various health benefits. One hour of daily activity on most days of the week will reduce stress, gain energy, and reduce risk for certain diseases.
The activity you choose doesn’t have to be a conventional team sport like football or basketball. If you have an interest, you could try other activities like gymnastics, horseback riding, skateboarding, or karate.
If you’re not interested in more traditional gym or exercise classes, check out other types of physical group activity, including Zumba or Pilates and martial arts. [4] X Research source
If you have a part-time job after school or on the weekends, walk or bike to this too.
Don’t feel like you need to wait until you have hours of free time to start being active.
You can even build activities into your screen time. If your parents have an elliptical machine, walk on that while watching a movie. Or, try doing lunges during every commercial break of your favorite show.
If you (like most teens) still live at your parents’ house, ask them to help with your diet. Ask them to buy healthy snacks and to serve non-processed, whole foods for meals. Avoid fad diets and diets that involve a lot of restrictions and rules. Studies show that most people who go on diets end up back where they started in the long run. Come up with a plan for eating healthy that works for you and is sustainable long term. [8] X Expert Source Errol IsmailCertified Personal Trainer Expert Interview. 18 February 2021.
Fruits and vegetables provide healthy sugars (much better than the sugars added to many processed foods) and fiber that your body needs.
Iron is especially important for young women. Iron is found in many foods, including beans, nuts, beef, pork, poultry, and eggs. If you are trying to cut back on sugar, then you might consider including whole milk rather than skim or 1% milk because whole milk has less sugar than lighter versions. [11] X Research source
Find vitamin A in eggs, dairy products, and dark-colored leafy greens. B vitamins are commonly found in meats and fish, and vitamin C can be consumed in citrus fruits, berries, and tomatoes. [13] X Research source Healthy minerals can be found in foods like broccoli, potatoes, and citrus fruits (potassium); red meat, chicken, and seafood (zinc and phosphorous); and whole grains and nuts (magnesium). In addition to finding important vitamins in the foods you eat, you can take a daily multivitamin pill. This will supplement your diet and help you get the nutrients you need.
Don’t worry if you’re often hungry; increasing exercise and activity will increase your appetite.
