The sight of Messi or Ronaldo deftly dribbling the ball, dodging the defenders and cruising swiftly from one end of the ground to the other is a sight to behold! The sheer power and stamina of Serena Williams, deftness and agility of PV Sindhu… The list is endless. Simply mind-boggling, isn’t it?

The point is that they are where they are because of the unrelenting efforts they have put in to train their bodies from a very young age, right since they were kids.

Well! You may not have to play international games, but the importance of having a fit body does not limit itself to sports people!

So why is it important? Replacing sedentary time with regular physical activity in teenagers is associated with many beneficial health outcomes. It improves cardiorespiratory and musculoskeletal fitness and positively impacts mental well-being and social interactions.

As per WHO guidelines (1), it is recommended that children and adolescents should be engaged in at least an average of 30 to 60 minutes per day of moderate- to vigorous-intensity, primarily aerobic, physical activity; for three or more days per week.

One should start by doing small amounts of physical activity and gradually increase the frequency, intensity and duration over time.

A good mix and match of cardio, muscular strength and mobility workouts will give balanced results and increased endurance, even for teens. Apart from outdoor games, one can do exercises at home too.

CARDIO:

You can go for Burpees, air squats, jump rope, jumping jacks, high knees, mountain climbers, and jumping lunges, among others. They help keep the heart fit and are also suitable for bone health.

STRENGTH TRAINING:

Planks, squats, dips, pike push-ups, leg raises, and leg stretches are exercises you can take up to increase muscle strength.

YOGA:

Yoga, like music, relaxes your mind and body while building strength, stamina and flexibility. Deep breathing techniques post workouts help calm down the body and mind. Various yoga poses are practical and beneficial for health and the body.

TIPS:

-Ensure you slowly increase the pace and repetitions after beginning the regimen.

-Try and train under an instructor in the beginning to check if you are doing exercises correctly and maintaining a proper posture and form.

-Rest before repeating any workout!

-Stick to a routine.

-Eat well and stay hydrated!

MOST IMPORTANTLY – ENJOY YOURSELF AND HAVE FUN!

SOURCES –

https://www.who.int/publications/i/item/9789240015128

https://www.livestrong.com/article/476879-why-is-exercise-important-to-teenagers/

https://modernteen.co/workout-for-teenagers-at-home/

https://www.healthline.com/health/fitness/exercise-for-teenagers#for-overweight-teens