 Exercise
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According to a study conducted by the National Children and Youth Fitness Study:
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- At least half of youth do not engage in physical activity that promotes long-term health.
- Less than 36 percent of elementary and secondary schools offer daily physical education classes.
- Most classes were unlikely to foster lifelong physical activity.
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Exercise is an important part of keeping adolescents healthy. Encouraging healthy lifestyles in children and adolescents is important for when they grow older. Lifestyles that are learned in childhood are more likely to stay with the child into adulthood. Changes in lifestyle are harder to make the older the person becomes. The best way to promote healthy lifestyles is for the whole family to become involved.
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A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits. The following exercise guidelines for adolescents can help you and your adolescent plan activities:
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- Adolescents and children older than 6 should be involved in light to moderate activities at least four to six times a week for approximately 30 minutes each time.
- Adolescents and children older than 6 should also be involved in more strenuous exercise that causes an increase in heart rate and an increase in their breathing at least three times a week for approximately 20 minutes at a time.
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Even low-to-moderate intensity activities for as little as 30 minutes a day can be beneficial. These activities may include the following:
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- pleasure walking
- climbing stairs
- gardening
- yard work
- moderate to heavy housework
- dancing
- home exercise
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However, more vigorous aerobic activities, done three or four times a week for 30 to 60 minutes, are best for improving the fitness of the heart and lungs. Regular, aerobic physical activity increases an adolescent's capacity for exercise and plays a role in prevention of heart diseases. Aerobic activities are continuous activities that cause the heart rate to increase and cause the breathing rate to increase. Aerobic exercise may also help to lower blood pressure. To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed.
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Examples of vigorous activities may include the following:
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- brisk walking
- running
- swimming
- cycling
- roller skating
- jumping rope
- playing on the playground
- dancing
- gymnastics
- hiking
- soccer, lacrosse, basketball, tennis, ultimate frisbee, etc.
- tag games
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Exercise on a regular basis is part of a healthy lifestyle; however, some adolescents can exercise too much. If your adolescent begins losing weight and falls below their normal growth patterns, or if exercise interferes with other normal activities and school, you should talk with your adolescent's physician.
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For adolescents, daily exercise may help prevent conditions such as obesity, high blood pressure, poor cholesterol levels, and poor lifestyle habits that lead to heart attack and stroke later in life.
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The following are just some of the benefits that regular exercise or physical activity provides:
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- 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
- releases tension
- improves the ability to fall asleep quickly and sleep well
- improves self-image
- helps manage stress
- counters anxiety and depression
- increases enthusiasm and optimism
- increases muscle strength
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