Doctors recommend that teens exercise at least one hour every day. If you aren’t used to exercising, start with 15 minutes, then work your way up to 30 minutes, 45 minutes, etc.
Rec leagues often practice less frequently than school teams, so this may be a good way for you to fit in some exercise if you can’t commit all of the required time to a school sport. If you struggle with endurance, try a sport where you tend to run in short bursts, such as tennis, softball, or baseball.
Rec leagues often practice less frequently than school teams, so this may be a good way for you to fit in some exercise if you can’t commit all of the required time to a school sport. If you struggle with endurance, try a sport where you tend to run in short bursts, such as tennis, softball, or baseball.
Another alternative is a non-team-based sport, such as martial arts, yoga, or gymnastics. You’ll be training with other people in a non-competitive environment.
Think about starting your own lawn care company, raking your neighbor’s leaves in the fall, shoveling snow in the winter, and weeding their gardens in the spring and summer.
It’s a good idea to do body-weight exercises (like push-ups or sit-ups) before you move on to using weights. This will help you build muscle mass before you dive in and lift weights. [6] X Research source You can also use everyday objects for weightlifting. For example, save old milk jugs, and fill them up with water for homemade dumbbells. You can also keep an eye on Craiglist or at yard sales to see if you can score some simple weight lifting equipment to keep in your room, garage, or basement. Sometimes you can find these items for pretty cheap.
Alternatively, if your parents belong to a gym or YMCA, find out what a family membership would cost.
Remember that because you’re a teenager, your body is still growing and changing. That means it’s easy for you to injure your bones, joints, muscles, and tendons if you’re not especially careful with strength training.
Teenage boys ages 11–13 need an average of 1,800 to 2,600 calories per day. Teenage boys ages 14–18 need an average of 2,200 to 3,200 calories per day. Teenage girls ages 11–13 need an average of 1,800 to 2,200 calories per day. Teenage girls ages 14–18 need an average of 1,800 to 2,400 calories per day. [13] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Teens involved in strenuous sports need more calories than the average teen. Check out the U. S. Department of Health and Human Services’ recommendations at https://www. nhlbi. nih. gov/health/educational/wecan/downloads/calreqtips. pdf.
Fruits (which are especially good for busy, on-the-go teens, because fruits like apples, oranges, pears, and bananas are so portable) starchy vegetables (such as potatoes and corn) Green vegetables Wholegrains Beans Legumes (such as peas, soy, and peanuts). [15] X Research source
The best fats are unsaturated. They are found in foods such as olives, peanuts, cashews, avocado, walnuts, salmon, and anchovies. Busy teens may want to ask their parents to stock up on packets of nuts as a great portable snack full of lots of good fat. Particularly if you’re trying to bulk up, you may want to include some saturated fats (like milk and red meat) in your diet. Though too many can lead to heart disease, they’re generally okay in moderation. If you’re trying to lose weight, you may want to stay away from this kind of fat. [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Trans fats are the bad ones. They are found in most commercially sold baked goods, fried foods, and box mixes. Stay away from these, especially if you’re trying to lose weight. [17] X Research source
Mozzarella cheese sticks are a great snack if you’re in a hurry. Yogurt is also pretty portable and even comes in squeeze-tubes now.
