Types of Exercise to Keep Teens Active and Healthy

Introduction

Exercising regularly is one of the best ways to keep the body moving, flexible, and fit. The present-day sedentary lifestyle may make it difficult for one to achieve their health goals and lead to untimely health problems, such as joint pain, fatigue, and exhaustion. For kids, especially, it is crucial to engage in some form of physical exercise every day to reduce their screen time and develop their physical strength.

As per Healthcare Engineering, regular physical activity and exercise may also help prevent negative emotions and anxiety, in addition to keeping a teenager fit. It may also support a child's muscle growth during the phase of some significant body changes. Additionally, it can serve as a relaxing getaway for a child after a busy day at school.

Exercises For Teenagers To Stay Fit And Healthy

To keep your teenager fit and healthy, it is essential for them to exercise regularly. Developing healthy habits during these critical years may determine the kind of health practices. They may follow once they grow up. Here are some exercises that your child can do every day to stay fit.

Pushups

A pushup is an exercise in which your child starts from a plank position. Ensure that your child is facing the floor with their hands balancing the weight of the rest of their body. The knees need to be bent, and one has to only touch their toes to the floor. Help them straighten up their backbone. Also, assist them in tightening their belly and maintaining a straight position. Now ask them to go up and down while balancing their body weight on their toes and palms. Make sure that the chest is slightly touching the floor. As per JAMA published in 2019, pushups can help in developing core strength.

Squats

As per IJSPT, squat is a type of exercise that targets the hip, core, and legs. To make your child do this at home, you have to make them stand with their legs apart. Ask them to keep their chest high and bend their hips. During this, they can keep their hands forward and join. Additionally, ensure that your child's backbone is straight and they do not bend their body while going downwards. They need to sit down and get up at least 15 times in a row.

Forward Lunges

As per NLM, lunges are a great exercise that may also push your child to balance their body weight effectively. Start by putting them in an upright position and help them put forward one of their legs. The next step is to bend both knees and bring the back knee towards the floor. During this, the chest needs to be high, and the shoulders need to be straight. Next, push back on the front leg and return to the starting position. Keep repeating this 20 times continuously.

Bird Dog

Bird Dog is an exercise that starts by putting your child in a quadruped position. This means they need to be on their hands and knees, balancing their core. The next step is to extend one arm and the opposite leg to make a long stretch. You may help them stretch as much as possible. Once this is done, they may change the position and stretch the other arm and the opposite leg. Keep repeating this until each side has completed 20 such stretches.

Hip Bridge

According to the European Journal of Sports Science, a hip bridge is an exercise in which one needs to lie on their back and bend their knees. Try to keep your feet at the same distance as the width of your shoulders. Now, in between your knees, you may hold a ball or a balloon to block them in the same position. While being in this position, take your buttocks up with the help of your backbone. Try to stretch them as much as possible by creating an arch and then coming back to the resting position. Keep repeating this exercise at least 15 times before taking a break.

Side Hops

Side hops are a simple exercise, but they are extremely effective. This can also be done as a relaxing exercise between other complex exercises. To do the same, one needs to stand up and put their feet together by leaving a minimal distance between. Now they need to jump in one direction and then come back to the previous position. Keep repeating this for at least five minutes before switching to the other direction. It is a way of warming up the body.

Burpee

According to a 2022 study published in Environmental Research and Public Health, the Burpee is a type of squat thrust that involves an additional step, including standing up and jumping. To begin, one needs to get into a plank position and perform a push-up. Following this, one needs to stand up with the help of their knees and feet and jump into a straight position. After completing the jump, one can bend down with the support of their knees and then return to the plank position to complete a push-up.

Conclusion

These are some of the best exercises that can be done at home with minimal equipment. These may promote flexibility, strengthen muscles, and also keep a child fit. Parents can accompany their kids in doing these exercises and help them get healthier.