You can lift barbells, dumbbells, or kettlebells. The best strength training workout will set you on a circuit where you do 10 to 15 reps on a given machine before moving on to the next one. Swimming, running, or going for a bike ride are all great ways to keep your heart healthy. Teens should get at least one hour of exercise each day. Always warm up when you exercise. [2] X Research source Warming up helps your muscles stretch and can reduce the likelihood that you’ll pull a muscle or strain yourself. You should especially warm up your legs, back, neck, and arms. Know your limits. [3] X Research source Don’t exercise to the point where you’re in pain or about to collapse, and don’t obsess over your weight. If you find your exercising interferes with your school or social life, find more positive ways to integrate it into your schedule, like playing games with friends.
Don’t feel intimidated by going to the gym just because you aren’t strong or fit. Remember, people go to the gym to become strong and fit, not because they already are. Start out with a small weight limit of 10 – 20 pounds and perfect your technique before moving up to a larger weight limit. An improper technique or weights that are too heavy can lead to injury. Have a staff member or trainer show you how to use the machines before you start. They can also help you decide how much weight to start with. Add weight slowly in increments of 10 pounds or less. You’ll know when you’ve hit your lifting limit for a particular exercise or weightlifting machine when 15 reps produces significant strain. Ensure you always have a spotter to supervise your weightlifting exercise. [4] X Research source Cut back on your screen time to make time in your schedule for exercise. [5] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source Instead of playing a video game or watching a show, join an extracurricular sports team or engage in a physical activity. Alternately, exercise while watching a show or listening to a podcast. You could do this while lifting weights, running on a treadmill, or riding a stationary bike.
Have fun when exercising. [7] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source If you hate swimming, try running. If you hate running, try karate. Exercise comes in many forms, so find one that suits you and stick with it. Mix your exercise routine up from time to time to keep it from getting stale. Get your friends involved. Exercising with a friend makes it more fun. Join a team, or just challenge your friends to a quick game of basketball or tag.
Aim for at least nine hours of sleep each night. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Set a sleep schedule. Set an alarm to wake up up and go to bed at the same time each day. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Keep naps short. A quick 30-minute nap can help you feel more rested and relaxed for the rest of the day, but sleeping too long in the middle of the day can leave you feeling groggy when you wake up and make it difficult to fall asleep at night. Limit your caffeine intake, especially in the evening. Caffeine can keep you up far later than you want. Avoid coffee, energy drinks, and soda.
Additionally, you should floss once daily. If you don’t have time to do this in the morning, do it as part of your evening routine before bed. Drink lots of water. It helps wash out bits of food that might lodge in your teeth. As a busy teen, you might find it hard to brush your teeth regularly. Buy a toothbrush and toothpaste carrying kit so you can take them with you when you’re running late for school in the morning. See a dentist every six months for a dental cleaning and checkup.
”Am I at a healthy weight?” ”What should I do to protect my health?” ”How is my overall health?” ”Can you tell me why my body is growing and changing?”
If a friend asks you to smoke or drink, politely decline. If they try to pressure you into drinking or smoking, firmly say, “No thanks. I don’t want to harm my health. Please respect my decision. ” Leave the area your friends are doing drugs in if necessary. Make sure you don’t get in a car when the driver has been drinking or doing drugs. If your friends don’t respect your decision to remain alcohol- and tobacco-free, think about getting new friends.
Marijuana exposes you to cancer-causing agents and can damage your memory. It is especially harmful to teenagers, as their brains are still developing. Cocaine can lead to feelings of anger and anxiety, and can produce muscle spasms and convulsions. It can even lead to heart attacks and death. [14] X Research source Heroin is highly addictive. Heroin addicts increase their risk of contracting HIV and AIDS because they often share needles. When a friend offers you drugs, think twice. Not only are drugs harmful to your health and well-being, but if you’re caught using drugs by the police, you could be facing criminal charges. Tell your friend firmly, “I do not want to harm myself or endanger my future by doing drugs. You shouldn’t either. ”
Follow the speed limit. This is for the health and safety of both you and other drivers. Wear a helmet when riding your bike. Always swim with a friend or at a location where a lifeguard is on duty.
Talk to your parents or a trusted adult if you have questions about sex. It’s okay to feel uncomfortable talking about sex, but you should do it anyways to ensure you’re getting reliable information. Initiate the conversation by texting or emailing your parents a link to some sexual information you read online and asking them if it is accurate. You might also talk to them about their own sexual histories by asking, “When did you start dating?” and leading to more private questions like, “When did you first have sex?” If you are a girl, talk to your doctor about getting a long-acting reversible contraceptive or a birth control prescription. Never have sex just because your boyfriend or girlfriend is pressuring you to. If you aren’t ready, be calm but firm in your refusal. Explain that you are not ready to have sex and insist that if they really love you, they will respect your decision. Remember, having sex means that you run the risk of pregnancy. The safest sex is no sex at all. Sex includes the risk of pregnancy and infection with a sexually transmitted disease.
Limiting your sugar intake doesn’t mean you can never eat cake or drink soda. It just means that these things should not be regular elements in your daily diet. Think of them as special treats. Other high-sugar foods you should avoid include popsicles, candy, chocolate bars, ice cream, sweetened fruit juices, cookies, and sweetened cereals. Even some foods that might seem healthy like canned fruit and dried fruit have high sugar content. Instead of eating high-sugar foods, try naturally sweet flavors like grapes, strawberries, peaches, pineapples, oranges, blackberries, blueberries, and mangos. Try artificial sweeteners like Stevia instead of sugar in drinks.
If you’re unsure what foods are processed and which are unprocessed, look at the label. If there are lots of ingredients with long names that you can’t define (for instance, monosodium glutamate and butylated hydroxyanisole), you’re looking at a processed food. Alternately, avoid foods whose nutrition labels list fat content and sodium levels that are through the roof, especially when the serving size is relatively small. [19] X Research source Processed foods that you should learn to avoid include potato chips, cheesy snacks, pre-packaged pastries, and gummy snacks. Ask your parents not to buy these snacks so that you don’t have to deal with the temptation of wanting to eat them. Encourage them to instead buy whole grains, fruits, and veggies. Carrots with hummus, radish slices and guacamole, and apples with a sprinkle of cinnamon make great snacks.
Try to eat a variety of healthy foods each day. Swap them out from time to time so you don’t get bored with eating the same thing. If you aren’t used to eating a healthy diet, start small. For instance, instead of snacking on chips, try snacking on grapes or some crunchy carrots. [21] X Research source Consider taking a daily multi-vitamin to ensure you get the nutrients you need. Eat a healthy breakfast. Studies show that people who eat breakfast tend to feel fuller throughout the day and eat a smaller lunch and dinner. [22] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Try granola, a bowl of tasty fruit, or some toast with jam. Avoid sugary foods like toaster treats and sweetened cereals.
Try to drink at least eight glasses of water each day. If you’re exercising a lot, drink a bit more to stay hydrated.
Crash diets can actually have an effect opposite to the one you want, since they push your body into “starvation mode” and make it temporarily impossible for you to lose weight. In addition to starvation diets, don’t engage in binging/purging (bulimia). If you suffer from an eating disorder or have body-image issues, talk to a licensed therapist or your school’s mental health counselor.
Learn to celebrate your own success. Tell your friends and family when you’ve done something that you’re proud of, whether it’s winning first place in your science fair or getting an “A” on an essay. Contradict your negative thoughts. [27] X Research source When you become aware of a negative thought or belief like, for instance, “I am not a good person,” think of counterexamples that prove you actually are a good person. For instance, you might think of a time you were very generous with your friends and bought them all ice cream, or a time you helped your neighbor paint their fence. Smile often.
Get into the habit of saying five things good about yourself every day. Start or end each day with a confidence-boosting mantra like “Today was a great day. ” Live passionately. The teen years are often when you discover the causes, activities, and feelings that really motivate you. Identify things you’re good at and enjoy doing, and continue to do them. [29] X Research source
Your parents are often a good source of advice and help. However, if you don’t feel good about talking to your parents, you could turn to a school counselor or a licensed therapist. Your teen years are the best time to work through issues that might hold you back and discover coping skills for the future.
Life is an adventure. Enjoy every day.
Don’t just share your sad or “negative” feelings — share your joy, happiness, and gratitude, too. There are lots of ways to share what you feel. Sometimes you can say, ”I love you” to your dad. Other times, it’s enough just to give your dad or close friend a hug. Both are ways of showing how you feel. Don’t feel embarrassed or bad about sharing your feelings with people who care for you. Learning to share your feelings can help you feel more confident and assertive in everyday life.
