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Understanding the Importance of Exercise for Teenagers

Exercise plays a vital role in the development and well-being of teenagers, not only for physical health but also for mental and emotional stability. Engaging in regular physical activity helps manage weight, builds and maintains healthy bones, muscles, and joints, and decreases the risk of developing obesity and chronic diseases such as heart disease and diabetes later in life. Beyond physical benefits, exercise also contributes to improved academic performance, boosts mood, and reduces symptoms of depression and anxiety.

Choosing the Right Exercises

For teens, the key to staying active is about finding the right balance of fun, challenge, and variety. The World Health Organisation recommends that adolescents aged 12-17 engage in at least an hour of physical activity daily. Here's a look at some of the best exercises specifically suited for teenagers, each offering unique benefits.

1. Aerobic Activities

Aerobic activities are activities that increase your heart rate and breathing. They play a critical role in strengthening the heart and lungs and can vary in intensity.

• Running or Jogging: Easy to start and requiring minimal equipment, running is excellent for cardiovascular health and can be a great way for teens to clear their mind or relieve stress.
• Cycling: Whether on a stationary bike or outdoors, cycling is a fantastic low-impact exercise that helps build strength and endurance.
• Swimming: Known for providing a full-body workout, swimming is particularly good for those with asthma, as it helps in building lung capacity and control.

2. Strength Training Exercises

While often overlooked, strength training is crucial for teenagers as it builds muscle, strengthens bones, and helps prevent injuries. 

• Bodyweight Exercises: Activities like push-ups, pull-ups, and squats are great starters for teens. They do not require any special equipment and can be performed anywhere.
• Weight Training: Using free weights or machines can be introduced under supervision to ensure proper form and prevent injuries.

3. Flexibility and Balance Exercises

Incorporating flexibility and balance exercises can improve posture, reduce risk of injury, and increase athletic performance.

• Yoga: Yoga is excellent for enhancing flexibility, balance, and mental focus. It also helps reduce stress through deep breathing and meditation techniques.
• Tai Chi: While less common, Tai Chi is beneficial for balance, flexibility, and stress relief. It involves gentle flowing movements and is often described as meditation in motion. Perfect during times of exam stress!

4. Team Sports

Participating in team sports such as football, basketball, or netball can be incredibly beneficial for teens. They provide moderate to vigorous physical exercise and also offer the chance to develop teamwork skills, discipline, and a sense of community.

Real-life Impact on Young People

Teens who engage in regular physical activities often report better moods and a more positive outlook on life. Exercise acts as a natural stress reliever; physical activity helps to produce endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Consistent exercise also leads to enhanced self-esteem, better school performance, and a healthier sleep cycle.

Practical Strategies for Incorporating Exercise into Daily Life

• Set Realistic Goals: Starting with small, achievable goals can make the process less daunting and more manageable. This could be as simple as a 10-minute walk after school or a jog every other day.
• Create a Routine: Having a routine helps establish consistency, which is key for building a long-term exercise habit.
• Find a Workout Buddy: Exercising with a friend can make the activity more fun and increase motivation. It also adds a layer of accountability.
• Join a Club or a Team: This provides a structured exercise environment and often makes participating in physical activities more entertaining and engaging.
• Use Technology: There are numerous apps and online platforms that offer guided workouts for different fitness levels and preferences.

Choosing the right type of exercise is a personal journey, and what works for one person might not work for another. The most important aspect is to stay active and find activities that you enjoy, which leads to better adherence and long-term success.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

• Childline - Call them on 0800 1111 any time of the day or night, every day of the week
• NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
• The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
• SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
• Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.