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TUESDAY, JUNE 28, 2022
THE OBSERVER & BAKER CITY HERALD — B3
Get up and moving: The biggest benefi ts of teen exercise
The Department of
Health and Human
Services advises an
hour of exercise a day
Exercise
helps teens’
mental health
by releasing
stress-busting
endorphins
and lowering
the body’s
production
of stress
hormones.
By CYNTHIA WEISS
Mayo Clinic News Network
DEAR MAYO CLINIC:
When my daughter was
young, she spent hours
playing outside and run-
ning around. That happens
a lot less now that she is a
teen. I’m worried that she is
not getting enough exercise.
How much does she need
each week, and do you have
tips to motivate her to get
moving?
ANSWER: As our chil-
dren grow, many parents
fi nd it a challenge to get
their teens moving. Their
lives are busy, and what lei-
sure time they have often is
spent in front of a screen.
But just like adults, teens
benefi t in many ways from
regular exercise. It builds
endurance, bone and muscle
strength, and aerobic fi t-
ness. Exercise helps main-
tain a healthy weight and
improve sleep. These fac-
tors are critical as teens
grow and develop during
their formative years.
Exercise helps teens’
mental health, as well. It
releases stress-busting
endorphins and lowers the
body’s production of stress
hormones. It improves
thinking and memory
skills, which help in school
and social situations. Exer-
Dreams-
time-TNS
cise also reduces the risk
of depression, and helps
teens feel more energetic
and have a positive outlook
on life.
One of the biggest ben-
efi ts of regular exercise for
teens is that it establishes a
healthy habit that sets the
foundation for a lifetime of
fi tness. Research shows that
active children and teens
become healthy and active
adults.
My patients motivated
me to become more active.
I was not a physically active
teenager or adult. Watching
my inactive patients
struggle as they aged con-
vinced me that I needed to
do better. While I still don’t
love exercise, I now run
regularly. And I feel much
better. It would have been
so much easier, though, if I
had started 30 years ago.
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So how much exercise
does your teen daughter
need? The Department of
Health and Human Services
recommends that teenagers
and children ages 6 and
older get at least an hour a
day of exercise fi ve to six
days per week.
If your daughter par-
ticipates in a sport, she is
probably getting enough
exercise each day. But if
it is the off season or she
doesn’t usually participate
in sports, you may need to
help her fi nd some exercise
or activity to do each week.
As part of the hour per
day of exercise, the Depart-
ment of Health and Human
Services recommends that
children and teens incorpo-
rate these types of activities
at least three days per week:
• Aerobic exercise. This
includes exercises like run-
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ning, biking, swimming,
dancing, aerobics class,
using an elliptical trainer
and walking.
• Muscle-strengthening.
Examples include lifting
weights; using resistance
bands; climbing stairs;
dancing; biking; and doing
pushups, squats and sit-ups.
• Bone-strengthening.
This could include jumping
rope and running, as well
as sports that involve
jumping or rapid changes in
direction.
Motivating teens can be
a challenge, but it is pos-
sible. Here are some tips
if your teen appears to be
interested in sitting more
and exercising less:
• Model healthy exer-
cise behaviors. You are
an important role model
for your daughter. She is
more likely to be physi-
cally active if you make
it a family priority. Talk
about how great you feel
after exercise, plan active
vacations, schedule eve-
ning walks as a family, or
go to the gym or work out
together at home.
• Find the fun. Exercise
doesn’t need to be boring.
Work together to fi nd exer-
cises that your daughter
fi nds fun and interesting.
Try a new sport. Play
music and have a dance
party in the kitchen.
Explore a nature trail or
bike to a local park. Try a
new exercise video online.
Focusing on fun will make
exercise something she
looks forward to instead of
dreads.
• Incorporate movement
into daily routines. Don’t
forget that every bit counts.
Encourage your daughter
to take a walk with friends
during lunch, use the stairs
instead of the elevator or
park the car at the back
of the lot. These are ways
that you can model healthy
habits, as well.
• Make it social. Exer-
cising with others keeps
people motivated and
inspired, and teens are no
exception. Encourage her to
join a team with friends or
schedule a regular pickup
basketball game with the
neighbors.
• Cheer them on. Notice
and compliment your
daughter when she exer-
cises. Everyone likes to
hear they are doing a good
job, even teens who roll
their eyes. Applaud her for
her eff orts and remind her
that slow and steady prog-
ress is a good way to sus-
tain healthy habits.
• Tie exercise to other
interests. Not every teen
wants to join a sports team,
but movement can be incor-
porated into other activi-
ties. If your daughter enjoys
photography, explore hiking
trails or parks for oppor-
tunities. Teens who love to
read may be interested in
biking to multiple book-
stores, or animal-loving
teens could volunteer as
a dog walker at a local
humane association.
Remember to check with
your daughter’s primary
care provider about any
concerns you have before
she starts a new exercise
program, especially if she
has a chronic health condi-
tion, like epilepsy, diabetes
or asthma.
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