You've probably heard countless times how exercise is
"good for you." But did you know that it can actually
help you feel good, too? Getting the right amount of exercise can
rev up your energy levels and even help improve your mood.
Rewards and Benefits
Experts recommend that teens get 60 minutes or more of
moderate to vigorous physical activity each day. Here are some of
the reasons:
-
Exercise benefits every part of the body, including the
mind.
Exercising causes the body to produce endorphins, chemicals that
can help a person to feel more peaceful and happy. Exercise can
help some people sleep better. It can also help some people who
have mild depression and low self-esteem. Plus, exercise can give
people a real sense of accomplishment and pride at having
achieved a certain goal - like beating an old time in the
100-meter dash.
-
Exercising can help you look better.
People who exercise burn more calories and look more toned than
those who don't. In fact, exercise is one of the most
important parts of keeping your body at a healthy weight.
-
Exercise helps people lose weight and lower the risk
of some diseases.
Exercising to maintain a healthy weight decreases a person's
risk of developing certain diseases, including type 2 diabetes
and high blood pressure. These diseases, which used to be found
mostly in adults, are becoming more common in teens.
-
Exercise can help a person age well.
This may not seem important now, but your body will thank you
later. Women are especially prone to a condition called
osteoporosis (a weakening of the bones) as they get older.
Studies have found that weight-bearing exercise, like jumping,
running or brisk walking, can help girls (and guys!) keep their
bones strong.
The three components to a well-balanced exercise routine are:
aerobic exercise, strength training, and flexibility training.
Aerobic Exercise
Like other muscles, the heart enjoys a good workout. You can
provide it with one in the form of aerobic exercise. Aerobic
exercise is any type of exercise that gets the heart pumping and
quickens your breathing. When you give your heart this kind of
workout regularly, it will get stronger and more efficient in
delivering oxygen (in the form of oxygen-carrying blood cells) to
all parts of your body.
If you play team sports, you're probably meeting the
recommendation for 60 minutes or more of moderate to vigorous
activity on practice days. Some team sports that give you a great
aerobic workout are swimming, basketball, soccer, lacrosse, hockey,
and rowing.
But if you don't play team sports, don't worry - there
are plenty of ways to get aerobic exercise on your own or with
friends. These include biking, running, swimming, dancing, in-line
skating, tennis, cross-country skiing, hiking, and walking quickly.
In fact, the types of exercise that you do on your own are easier
to continue when you leave high school and go on to work or
college, making it easier to stay fit later in life as well.
Strength Training
The heart isn't the only muscle to benefit from regular
exercise. Most of the other muscles in your body enjoy exercise,
too. When you use your muscles and they become stronger, it allows
you to be active for longer periods of time without getting worn
out.
Strong muscles are also a plus because they actually help
protect you when you exercise by supporting your joints and helping
to prevent injuries. Muscle also burns more energy when a
person's at rest than fat does, so building your muscles will
help you burn more calories and maintain a healthy weight.
Different types of exercise strengthen different muscle groups,
for example:
- For arms, try rowing or cross-country skiing. Pull-ups and
push-ups, those old gym class standbys, are also good for
building arm muscles.
- For strong legs, try running, biking, rowing, or skating.
Squats and leg raises also work the legs.
- For shapely abs, you can't beat rowing, yoga or pilates,
and crunches.
Flexibility Training
Strengthening the heart and other muscles isn't the only
important goal of exercise. Exercise also helps the body stay
flexible, meaning that your muscles and joints stretch and bend
easily. People who are flexible can worry less about strained
muscles and sprains.
Being flexible may also help improve a person's sports
performance. Some activities, like dance or martial arts, obviously
require great flexibility, but increased flexibility can also help
people perform better at other sports, such as soccer or
lacrosse.
Sports and activities that encourage flexibility are easy to
find. Martial arts like karate also help a person stay flexible.
Ballet, gymnastics, pilates, and yoga are other good choices.
Stretching after your workout will also help you improve
your flexibility.
What's Right for Me?
One of the biggest reasons people drop an exercise program is
lack of interest: If what you're doing isn't fun, it's
hard to keep it up. The good news is that there are tons of
different sports and activities that you can try out to see which
one inspires you.
When picking the right type of exercise, it can help to consider
your workout personality. For example, do you like to work out
alone and on your own schedule? If so, solo sports like biking or
snowboarding may be for you. Or do you like the shared motivation
and companionship that comes from being part of a team?
You also need to plan around practical considerations, such as
whether your chosen activity is affordable and available to you.
(Activities like horseback riding may be harder for people who
live in cities, for example.) You'll also want to think about
how much time you can set aside for your sport.
It's a good idea to talk to someone who understands the
exercise, like a coach or fitness expert at a gym. He or she can
get you started on a program that's right for you and your
level of fitness.
Another thing to consider is whether any health conditions may
affect how - and how much - you exercise. Doctors know that most
people benefit from regular exercise, even those with disabilities
or conditions like asthma. But if you have a health problem or
other considerations (like being overweight or very out of shape),
talk to your doctor before beginning an exercise plan. That way you
can get information on which exercise programs are best and which
to avoid.
Too Much of a Good Thing
As with all good things, it's possible to overdo
exercise. Although exercising is a great way to maintain a healthy
weight, exercising too much to lose weight isn't healthy. The
body needs enough calories to function properly. This is especially
true for teens, who are still growing.
Exercising too much in an effort to burn calories and lose
weight (also called
compulsive exercise
) can be a sign of an eating disorder. If you ever get the feeling
that your exercise is in charge of you rather than the other way
around, talk with your doctor, a parent, or another adult you
trust.
It's also possible to overtrain - something high school
athletes need to watch out for. If you participate in one
sport, experts recommend that you limit that activity to a maximum
of 5 days a week, with at least 2-3 months off per year. You can
still train more than that as long as it's cross-training in a
different sport (such as swimming or biking if you play
football).
Participating in more than one activity or sport can help
athletes use different skills and avoid injury. Also, never
exercise through pain. And, if you have an injury, make sure you
give yourself enough time to heal. Your body - and your performance
- will thank you.
Considering the benefits to the heart, muscles, joints, and
mind, it's easy to see why exercise is wise. And the great
thing about exercise is that it's never too late to start. Even
small things can count as exercise when you're starting out -
like taking a short bike ride, walking the dog, or raking
leaves.
If you're already getting regular exercise now, try to keep
it up after you graduate from high school. Staying fit is often one
of the biggest challenges for people as they get busy with college
and careers.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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