Easy Exercises for Teens: Shall we talk?

Schoolwork, tutoring, hanging out with friends... Oh my, it's hard to find time to exercise with all of this, isn't it? This is a problem that many of you young people have. But do you know how valuable it is to get a little exercise?

Why is exercise so important to you young people?

Simply put, exercise is essential to keeping both your body and mind healthy. It's like fuel for a car. The exercise you do at this age will give you a lot of energy for your future. Just think, your muscles will become stronger, your bones will become stronger, and your ability to resist diseases will increase . Not only that, but it's also very good for your mental health. Exercise also helps reduce stress and anxiety, and helps you get a good night's sleep. So, it's worth finding some time to exercise!

What exercises are suitable for you young people?

Now you're probably wondering, 'What kind of exercise should I do?' 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 . In addition, you should also make time for strength training and flexibility exercises. Let's look at each of these separately, shall we?

What is aerobic activity?

This is what we call `(Aerobic Activity)`. Simply put, it includes any activity that gets your heart rate up and makes you a little breathless. Think of cycling, running fast, dancing, swimming, playing a sport you like (like soccer, netball). Doing these things makes your heart and lungs work harder. This means your whole body gets more oxygen. The benefits you get from this are many:

• The heart becomes healthy.
• Lung function improves.
• Unwanted body fat is burned and the body shape can be maintained beautifully.
• It improves your mood and helps you feel happier .
• Have a good sleep.

So, you should devote most of your total daily exercise time to this type of `(Aerobic Activity)`. At least 30-45 minutes.

What happens with strength training?

This is called `(Strength Training)`. These exercises strengthen your muscles and speed up your body's metabolism . When your muscles are strong, you can do any work easily. You get a lot of strength for things like lifting things and climbing stairs. Also, your bones become stronger, and as you get older, you reduce the risk of developing diseases like `(Osteoporosis)`.

The best part is, you don't have to go to the gym to do these types of exercises. There are simple things you can do at home. For example:

• Push-ups - You can start by leaning against a wall or with your knees on the floor.
• Squats - Doing as if you were sitting on a chair.
• Lunges
• Sit-ups
• Exercises like 'Sit Backs', which we'll talk about later.

It's enough to do this kind of exercise for 15-20 minutes two or three days a week.

The importance of increasing flexibility

The third is flexibility, which means ``Flexibility''. This means that your joints and muscles can move easily. When you have good flexibility, you are less likely to get injured . Also, your body feels lighter and you can do everyday tasks with ease.

One of the best ways to increase flexibility is to do yoga . Apart from that, you can also do regular stretching exercises. It is very good to stretch a little before and after exercising.

Let's look at some simple exercises that you can do at home.

Now you probably understand how important exercise is and what kind of exercises you should do. So let's look at some simple exercises that you can do at home, without any special equipment , without spending money on going to the gym, and without taking up a lot of time. But remember, before starting these exercises, it is essential to ask your doctor, school sports teacher, or coach to make sure that these are suitable for you .

How to do Sit Backs

This is a very simple exercise.

• Step 1: First, sit on the floor. Bend your knees and place your feet on the floor. Keep your arms straight in front of you.
• Step 2: Now tighten your abs and slowly lean your body back. As if you were going to lie down on the floor, but not completely. Go back as far as you can, hold for a few seconds, and then come back up.
• Step 3: Do this 8 to 12 times in a row. Take a short break, then do another round. Two or three rounds should be enough.

This will strengthen your core muscles.

Plank - A great exercise for the whole body

Plank is another very valuable exercise. It not only strengthens your abdominal muscles, but also your arms, legs, and back muscles.

• How to do it: Lie face down on the floor. Now place your elbows and forearms on the floor and lift your body. Your body should be in a straight line from head to heels. Like a plank.
• Tighten your stomach and try to hold this position for as long as possible. Start with 20-30 seconds and gradually increase the time.
• Do this two or three times a day.

Squats - Strength for legs and buttocks

Squats are one of the best exercises to strengthen the muscles of the legs and buttocks.

• How to do it: Stand straight. Place your feet shoulder-width apart.
• Now slowly bend your knees and lower yourself as if you were sitting in a chair. Push your buttocks back. Make sure your knees don't go past your toes.
• Go as low as you can and come back up.
• Do this 10-15 times, two or three rounds.

Important: It is very important to maintain proper form when doing this exercise. Doing it incorrectly can lead to injury. Therefore, it is best to practice in front of a mirror or with someone you know.

A few tips to make exercise a habit

Okay, now you know a lot about exercise. But making it a habit is the hardest part. Here's a little help with that:

• Choose something you enjoy: Exercise doesn't have to be boring. Choose something you enjoy. It could be dancing, playing with friends, or riding a bike. Then you won't feel bored doing it.
• Join a friend: It's more fun to do it with a friend, a sibling, or even your mom or dad than it is to do it alone. You'll miss out on less when you do it with someone else.
• Set small goals: Don't set big goals all at once. If you start by saying, 'I'll run for an hour a day,' you might get frustrated if you can't do it. Instead, start with small goals like, 'I'll walk for 15 minutes today.' Gradually increase the time and intensity.
• Make time: Just like you make time for your tutoring class, set aside a small amount of time in your day for exercise. Don't add other tasks to that time.
• If you miss a workout, don't worry: Some days you may not be able to exercise. That's okay. Don't worry about it, just start again the next day. The most important thing is to keep going.
• Give yourself a small gift: When you complete a goal, give yourself a small gift. It could be a book, it could be a food you love. It will make you more motivated.

The most important thing to remember

So, I hope you young people have learned something new from what I've said today. Exercise is a great investment not only in your physical health, but also in your mental health.

Remember, it doesn't matter how little, the important thing is to engage in some physical activity every day.

Exercise as much as you can, as much as you like. It's not just exercise, it's a precious gift you give yourself. So, let's start a little bit today, shall we?

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