How to Get Fit for Teens

Fitness is important for teens as well as adults.

Adults often resolve to get fit, and getting fit is something teens should also strive for. In today's fast-paced world, it's easy to forget about fitness, but experts agree that making time for fitness as a teenager helps establish healthy habits for later in life. In 1999, Surgeon General Donna Shalala recommended a minimum of thirty minutes of moderately intense physical activity per day for adults, children and teenagers. This recommendation still holds as one of the ingredients for a healthier teen lifestyle.

Things You'll Need

• Sneakers
• Comfortable clothes
• Stop watch
• Water bottle
• Light weights, 1 to 2 lbs.
• Notebook

Instructions

1. 

   Talk with your doctor before starting an exercise program.

   Talk with your doctor before starting a fitness program. Your doctor can advise you of any safety concerns regarding your health.

2. 

   Reach your arms and head down toward the ground to stretch the backs of your legs.

   Warm up before you begin exercising. Stretching is a good way to begin. This is especially true for muscles that are cold or have been still for a long period of time. Stand up straight, wearing comfortable clothes, and stretch your arms straight above your head as if you are just waking up. Then slowly reach down to the floor being careful not to move too quickly. Allow gravity to pull your ams and head closer to the floor as you hang folded over.

3. 

   Walking or running with a friend can make the workout more enjoyable.

   Choose a place to walk where traffic is limited and the ground is even, to help avoid injuries. For your first day, use your stopwatch and walk an easy twenty to thirty minutes, or less if you feel that would be a stretch for you. This is no time to be a superhero. Be honest with yourself about what you are capable of when you begin. Keep your water bottle with you so you can take frequent sips to prevent dehydration.

4. Increase the intensity of your workout by going farther or moving more quickly. You may be ready to move from a walk to a run before too long. Consider carrying light weights in your hands to increase the intensity and to give you some strength training while you move. Just listen to your body so that you don't push too hard too fast and wind up with an injury that keeps you from working out for a period of time.

5. 

   Push-ups help develop upper-body strength.

   Combine your aerobic workout with muscle work by doing some core strengthening as well. Try a few sit-ups and push-ups when you get home to round out your fitness routine. And don't forget to stretch any muscles that feel tight.

6. Write down what you did for your fitness training each day, remembering to specify how you felt before, during and after each workout. Also note any exercises that felt especially good or especially bad for your body, so you will know to repeat or avoid them. Keeping a fitness journal can help keep you motivated and remind you of the progress you have made.

Tips & Warnings

• Good walking or running shoes will help prevent injuries and keep you comfortable while you move.

• Remember to take frequent drinks from your water bottle to prevent dehydration, especially in warm or hot weather.

• Consider finding a walking or running partner so the two of you can work together to keep each other motivated.

• Don't get frustrated. Getting started is the hardest part. Your workouts will get easier as time goes on as long as you stick with it.

References

• Medical News Today: What Does Being Physically Fit Mean?
• Healthy People: Adolescent Health
• Centers for Disease Control: Evolution of Physical Activity Recommendations