A teenager needs to be active. While many would love to sit inside and play video games the whole time, they need to get up and move around. Most researchers recommend least 60 minutes of activity for teenage wellness a day for a teenager. This works out to be around 300 minutes a week, taking a couple of days off to recover and rest.
While doing plenty of exercises, your teenager also needs to eat well. They need a diet that supports their activities, giving them fuel and the right nutrients to support their growth.
There is so much teenage wellness information out there. Some of it is misinformation. This is where we come in. We’re sharing the ultimate guide to teenage wellness—your-one-stop—for all your teenage wellness and fitness needs.
Getting 60 Minutes of Moderate to High-Intensity Activity a Day
Let’s start with the activity. For the best teenage wellness and fitness levels, a teenager needs 60 minutes of activity a day. This should be moderate to high-intensity exercise five days a week. It’s important to get one or two days rest every single week.
But what type of exercise does your teenager need to do? There is just so many, right? Does it matter if they do a lot of strength training or focus more on playing team sports?
Well, a variety of exercise is important. Team sports are excellent for socialization and learning to work with others. Cardio training for teenage wellness is good for building the heart and lungs, while strength training is essential for building muscle. Yes, even teenage girls will need to build muscle.
Then there are other sports, such as swimming, gymnastics, and even cheerleading. They offer the ability to improve discipline and confidence while working with a team. They can improve teenage wellness flexibility, helping to avoid strained muscles or sprained tendons.
It’s still all about doing something you enjoy. Like for adults, teenagers need to enjoy the exercise they’re doing. There’s no point running if they hate it. They’re not going to put the effort in and won’t get all the health benefits from the activity. If they love playing soccer or enjoy basketball, let them take up that sport in school or encourage them to join a local club.
Some teenagers will prefer to work out alone. They want to go to a gym and work on building muscles. Others will need the socialization that comes with team sports or will be interested in finding a teenage wellness training buddy.
Whatever type of exercise your teenager wants to do, it’s important to talk to a doctor if there are any medical concerns. Your teen will also need to build up the stamina to avoid injury. Here are some topics to discuss with teenagers.
It’s all about finding a stress release for teenage wellness. Exercise isn’t just about building a good body or burning calories. It’s also about creating a healthier teenage wellness mental state. Being a teenager is difficult. There are exams, social pressure, parental pressure (even if you don’t mean to put it on them) and so much more. Teenagers don’t know how to cope and will turn to methods to de-stress.
Exercise is an extremely beneficial way to release the stress. By exercising, the brain can release the good hormones. They take over the stress, getting rid of adrenaline and creating a more balanced state and teenage wellness.
When your teen is exercise alone, encourage creating the perfect playlist. Putting on their favorite music will help them block out the world, focus on the lyrics, and distract from the negative feelings during exercise—face it, everyone gets some negative emotions while they’re doing touch exercises!
Don’t Focus on the Same Exercises Repeatedly
The body will get used to the exercise a teenager is doing. It’s important that your teenager focuses on different exercises and muscle groups throughout the week.
It can take a week for muscle groups to fully repair after a workout. Your teenager needs to give the muscles this time before working on the muscle group again to avoid injury. This does mean opting for set days for set muscle groups.
Try Mondays for the legs, and Tuesdays for the arms. Your teenager can then take a day off before focusing on the chest and then the abs and then the back. Then there is a final rest day for the week. An alternate end to the week is to combine the back and abs on one day (working on the core) and then opting for a cardio day at the end of the week.
When working on the teenage wellness core training, a teenager will need to try out different exercises. Some exercises lead to pain in the lower back. Like adults, teenagers shouldn’t feel pain while doing the exercise. This isn’t a sign of pushing the muscles well. This is a sign that there’s a problem. Some fatigue and feeling of working the muscles is one thing, but there shouldn’t be apain in the joints.
Just going for a run isn’t going to be great for cardio. Now and then it can be good, but you want to consider an interval training session for your teenager. This helps to get the heart rate up and then lowers it quickly. It’s one of the best ways to burn more calories, as the metabolism works for hours later.
Move down with weights if necessary. There’s no need for a teenager to bench press 200lbs. This is extremely damaging, especially to a young teen. It’s important only to lift the weights that are physically possible. There’s nothing wrong with your teen moving down a weight or reducing the number of repetitions.
Remember that the body is still developing. Some teenagers will still develop into their early 20s. By pushing too much, the body can’t repair or get the nutrients needed to support the teenage wellnessdevelopment. There are other teenagers who will stop developing at 15!
Work your way up. It’s better to start off lower and slower and work your way up. You’ll find a running pace or a weight that is good for your teen. As the fitness levels build, the old weights and paces will be too slow. Your teenager can work up slowly to develop skills and abilities.
This applies to the amount of training in a week, too. If your teenager is currently sedentary, there’s no need to jump straight into 60-minute sessions five days a week. This is going to be damaging teenage wellness. Your teenager needs to focus two quality days of exercise and then add a third, then fourth, and then fifth.
Jumping into heavy weights, faster paces, or too much at one time will lead to injury. The body isn’t flexible or strong enough for the workout. It can also take longer to recover from the injury, as an inexperienced fitness fan is likely to jump in too early.
It Is Possible to Exercise Too Much
Regardless of goals and experience, it is possible to exercise too much. A teenager’s body is still developing. They need nutrients to absorb to aid with their teenage wellness development. If they exercise too much, it is possible that the body doesn’t absorb all the nutrients they need.
Over-exercising also means the body can’t recover. It takes time for the muscles to repair and they need that time! Over-exercising also means the body will burn more calories than a teenager is likely supplying it. Not only are they losing out on nutrients, but teenagers don’t have the energy. They feel run down and don’t get the boosted happy hormonal benefits that occur naturally with exercise.
You need to keep an eye on the amount of exercise your teenager is doing. If your teenager has an eating disorder, they may do more to burn the excess calories. Coupled with eating less, the aim is to lose weight as quickly as possible. This can be extremely dangerous, especially if not caught early.
There’s no need for a teenager to train more than five days a week. Any school team that is encouraging more than this doesn’t appreciate that the body is still building and developing. It’s an abusive atmosphere they’re in. If your teen is injured, they will need to allow that injury to heal fully before returning to exercise.
Promote a Healthy Diet and Lifestyle
Teenage wellness and Fitness are more than just focusing on a good exercise plan. It’s all about creating a positive and supportive lifestyle and diet. This doesn’t mean a calorie-controlled diet to help with weight loss—unless your doctor recommends this for your teenager—but making sure your teen gets the right amount of nutrients to support their new fitness-filled lifestyle.
Teenage wellness and Fitness: Start by looking at the calorie count and macronutrients. Your teen will likely burn at least 2,200 calories as a girl and 2,800 calories as a boy. This will increase when doing a lot of exercises. Getting enough calories to fuel the body is essential, but you want them to be nutrient-filled calories.
A highly active teenager will need plenty of carbohydrates—good carbohydrates. Focus on more starchy carbs, such as those from fruits, vegetables, and whole grains. Skip the refined sugars and fast food and get a more wholesome diet. You can follow this for the whole family, making it easier for your teenager to follow the best diet for their lifestyle.
Teenage wellness and Fitness: Most researchers recommend a diet that is 60-65% carbohydrates. These will help to offer the immediate fuel. The rest of the diet will need to be made up of healthy fats and proteins. No, we don’t mean the burgers and hot dogs. You want to look for olive oil, avocados, oily fish, poultry, and other sources of dietary fats and lean proteins.
The muscles will need the proteins for their repair. After all, muscles are protein. When you get more protein, your muscles will find it easier to repair after a hard workout. There will be fewer aches afterward, and the rebuilding after tearing muscles (completely normal and part of the workout and recovery process) will be much quicker and stronger.
Healthy fats offer energy to the body. They get the liver working, aiding with the removal of toxins and supporting the digestive system. Fats are also the main source of your calories and micronutrients.
Your micronutrients include all your vitamins, the zinc, iron, and calcium. Micronutrients tend to be overlooked in a teen’s diet. But if you encourage the addition of oily fishes, dark meat from poultry, fruits, and vegetables, and whole grains, your teen should get all the micronutrients they need. If they don’t, your doctor will be able to recommend multivitamins or specific supplements to take.
Teenage wellness and Fitness: Don’t forget about encouraging an overall healthy lifestyle. Your teenager needs to sleep. Many experts now recommend that a teenager should get 8-10 hours of sleep on a night. Of course, most teenagers will be lucky to get eight hours. They want to stay up late playing video games and talking to their friends, but then they must get up for school the next morning.
Teenage wellness and Fitness: Encourage a good night time routine for your teenager. Consider a curfew on the computer and phone, offering books if they want to stay up. The TV, computer, and phones are all stopping your teen from getting a good quality night’s sleep. The LED screens confuse the brain, making the body think that it is time to be away.
A good exercise routine will help your teen feel tired. They’ll want to sleep more.
It’s Time to Encourage Good Teenage Fitness and Wellness
Your teenager will want more freedom, but you want the best for your children. It’s important to make sure any fitness plan your teenager is doing is suitable for this stage of development. Don’t be afraid to share how too much exercise can be damaging.
Not all teenagers will be interested in team sports. Others won’t want to do the same gym classes that you do. Listen to what your teenager wants to do and make sure you’re there to offer support, recommendations, and encouragement to create a healthy fitness and teenage wellness routine.
Teenage wellness: Extra weight is the disease of the 21st century. Millions of people are suffering from the weight disorders, caused by different factors among which are bad nutrition, chaotic lifestyle, hereditary factors, etc. Teenage wellness. Let us look through all the factors mentioned above.
Teenage wellness. Bad nutrition. 21st century is marked by the flourishing of network fast-foods such as Mc Donald’s, Subway, pizza cafes, etc. Because of the systematic lack of time, people have to eat in such cafes, which sooner or later leads to the problems with stomach, such as gastritis and ulcer. In big industrious cities people work from early morning till late night, having no time for breaks. Teenage wellness.They take advantage of food deliveries, which usually supply unhealthy foods, rich in fats. This problem is practically unsolvable mostly because of the people’s careless attitude to their health.Teenage wellness. Here psychology plays a great role, because people never think about possible circumstances of their careless behavior and understand the whole danger of the situation only after they are completely stuck. Teenage wellness, consequently, if you are a businessperson or have no time for daily meals, you have to know, that chaotic nutrition is very harmful for your health and can bring you to a nervous and physical exhaustion, which can even have fatal consequences. Teenage wellness, Another problem is skipping of daily meals. Teenage wellness, the thing is your metabolism is dependent on the way you eat. The breakfast is the most important meal of the day, because it provides a certain quantity of energy needed for the proper work of your metabolism. In other words, it winds your metabolism up making it burn calories throughout the day. If you skip breakfast, you automatically slow down your metabolism and most of the calories turn into fat instead of being burned.
Teenage wellness. Chaotic lifestyle. Most of us do not have time for ourselves because of the intense work. We are getting exhausted each day, persistent stressful situations wear out all systems our organisms.Teenage wellness.Careless attitude to this situation causes your organism to accept an emergency signal from your body, which results in economizing of energy. Storing energy ‘for a rainy day’ your body stores calories coming into your organism altogether. As you have already understood, it results in the extra pounds you gain. Teenage wellness: So, how can you avoid this? First of all, try to avoid stressful situations. Of course, it can be difficult for you, but if you try it, you will understand how effective it is. Your body will pay you back with a good health and physical shape.
Teenage wellness. Finally, hereditary factors must be also considered when choosing a diet. Sometimes all attempts of dietitians to cure a stout person are fruitless just because of the hereditary factor. Teenage wellness, these cases are the most difficult ones, while all you can do is to be always very attentive to what you eat and, of course, to find the root of the problem together with your doctor and to cure it.
If you know how to speed up metabolism, this can assist you in getting rid of weight problems for Teenage wellness.