Shall we talk about easy exercises for teens?

Schoolwork, extracurriculars, chatting with friends, going on social media... all of this is a bit of a drag on your body, which means finding time to exercise can be a big challenge for you too sometimes, right? Actually, this is a common problem for many young people these days. But if we want to stay healthy, energetic, and happy, we can't give up on exercise. Today, let's talk about some easy, not-so-difficult exercises that can be easily incorporated into busy young lives like yours.

Why is exercise so important to you young people?

Do you think that exercise is only for adults, or only for those who go to the gym to build their bodies? Not at all. Your youth is the best time to build your body. Exercise is like the fertilizer you put on a tree when it is young.

The physical benefits are many!

• Strong bones and muscles: When you run, jump, play, and exercise, your bones become stronger. Your muscles develop . Then, as you get older, you'll have fewer back and knee problems.
• Maintaining a healthy weight: When you exercise with a balanced diet , you can maintain a healthy weight for your height without gaining unnecessary weight.
• Good sleep: When you exercise your body instead of just sitting around all day, you fall asleep faster at night and wake up with renewed energy in the morning.
• More energy: You might think that when you exercise a little harder, you'll feel more energetic. But in reality, the opposite happens. Your body's performance improves, giving you more energy to stay active throughout the day.
• Protection from diseases: Did you know that regular exercise can greatly help protect you from serious diseases such as diabetes mellitus and heart disease that you may develop in the future?

There are also many mental benefits!

• Reduces stress : School exams, homework problems, minor conflicts with friends... All of these can be relieved by exercising. Exercise is like a `stress buster`.
• Feels good: When we exercise, our brain produces chemicals called `Endorphins`. These naturally make us feel happy and relaxed.
• Learning ability and memory improve: Because the brain receives a good blood supply, you remember what you study better and it's easier to focus.
• Self-confidence increases: The way you think about your body and your abilities becomes more positive. You feel like, "I can do this."

How much exercise should you do per day?

Experts say that young people should get at least 60 minutes of physical activity a day . Most of this should be moderate to vigorous aerobic activity.

Think about it, if you don't have time to do this 60 minutes all at once, you can break it up into sections. Like 20 minutes in the morning, 20 minutes in the afternoon, and 20 minutes at night.

"Exercise is not a punishment, it's a gift you give yourself!"

What are these types of exercises?

One type of exercise is not enough for a healthy, strong body. Let's be aware of three main types of exercise.

1. Exercise for the heart - that is ` Aerobic Activity`

This is an exercise that will get your heart rate up and make you a little bit faster. Our heart is like the engine of a car. This kind of exercise is essential for it to work well.

• Examples: brisk walking, running, cycling, swimming, dancing (dance to your favorite song, that's also good exercise!), and the sports you play, such as basketball, cricket, netball, and volleyball, also fall into this category.

2. Exercise for body strength - that is `Strength Training`

This strengthens your muscles. When your muscles are strong, your body's `Metabolism`, the process by which food is broken down and used to create energy, also speeds up. You don't have to lift heavy weights to do this exercise. You can even do it using your own body weight.

• Examples: Things like `Sit Backs` (which we'll talk about below), `Push-ups` (which can be done by leaning against a wall or with your knees on the floor), and `Squats` (which are like sitting on a chair).

3. Flexibility of the body - that is `Flexibility`

This will allow you to bend and extend your joints more easily. It's also good for your muscles. It also reduces the risk of injury.

• Example: Yoga is a great way to improve flexibility. Stretching exercises before and after exercise can also help with this.

Some easy `Strength Training` exercises you can do at home

You don't need any special equipment, you don't need to spend money on a gym membership, or a lot of time to do these exercises. However, it's best to check with your doctor, school physical education teacher, or trainer before starting to do them to make sure they're right for you.

1. Sit Backs - Great for abdominal muscles!

This is an exercise similar to `Sit-ups`.

• Step 1 (Starting Position): Sit on the floor. Bend your knees and place your feet flat on the floor. Extend your arms straight out in front of you. (Imagine them exactly as shown in the picture.)
• Step 2 (How to do the exercise): Now slowly lean your upper body back. Tighten your abdominal muscles, keep your back straight, and go as far back as you can. But don't lie completely flat on the floor. Your body should form a `V` shape.
• Step 3 (Return): Hold for a few seconds, then slowly come back up to the starting position.
• How many times to do it?: Do about 8-10 reps at first. As you get used to it, you can increase it to 12-15. Do two or three sets.

2. Plank - Good for the whole body!

This will strengthen all the muscles in your stomach, back, and shoulders.

• How to do it: Lie face down on the floor. Keep your entire body straight, like a plank , with only your forearms and toes on the floor. Your head, spine, and buttocks should be straight. Tighten your abs.
• How long to hold: Try holding this position for about 15-20 seconds at first. As you get used to it, increase it to 30 seconds, 45 seconds, and then a minute.

3. Squats - for legs and buttocks

This is an exercise that is similar to sitting in a chair.

• How to do it: Stand straight with your feet shoulder-width apart. You can extend your arms out in front of you or cross them across your chest. Now slowly lower yourself as if you were going to sit in a chair. Don't let your knees go past your toes. Lower until your thighs are parallel to the floor, then come back up.
• How many times to do it?: Do 10-15 reps. Do two to three sets.

Keep these things in mind when starting to exercise.

• Start slowly: Don't start too hard and injure your body. Start slowly and gradually increase the time and intensity of your exercise.
• Drink water: Drink plenty of water before, during, and after exercising. It's not good to become dehydrated.
• Warm-up and cool-down: Before starting your workout, do some light exercises (like running in place, swinging your arms and legs) to warm up for 5-10 minutes. After you finish your workout, do some cool-down and stretching. This is good for your muscles.
• Listen to your body:If you feel tired or have difficulty, stop and rest. If you feel pain, do not force the exercise.
• Have fun! Choose an exercise you like. Do it with a friend. Then you can keep going without getting bored.

Other things you can do at home

• Use the stairs: Instead of taking the elevator or escalator, take the stairs whenever possible.
• Dance: Put on your favorite song, stay in your room, and dance for 15-20 minutes. It's a great aerobic workout!
• Help with household chores: Sweeping the yard and cleaning the house are also a form of exercise.
• Play: If you have younger siblings, run and play with them. If you have a dog, go outside to play with it.

"A little exercise today is a big investment in tomorrow's health!"

So, shall we start now? (Take-Home Message)

Youth is a very energetic and fun time in life. Taking care of your physical health during this time will lay a great foundation for living a disease-free, healthy life in the future.

Don't think that exercise is boring or difficult. Find a way that suits you and that you enjoy. It could be running, dancing, doing yoga, or even simple exercises like these that you can do at home.

The most important thing is to start and keep going. Set small goals. If you did 10 minutes today, try to do 15 minutes in a week. Doing it with friends will give you even more motivation.

So, don't wait any longer, start adding a little exercise to your day today. Your body will thank you! Remember, a healthy mind resides in a healthy body. You're in luck!

Youth exercise, healthy living, strength training, youth fitness, mental wellness, home exercise, physical fitness