What's the best exercise for teenagers?

Exercise isn't always at the top of your daily agenda if you're a teenager. Today's world is saturated with activities that mean keeping fit can feel like a drag.

Social networking, watching TV, or downloading the latest tunes onto your MP3 player can leave little room for exercising. However, there are several health and lifestyle benefits to maintaining a regular exercise routine, such as lowering your risk of heart disease and giving you more energy.

Keeping yourself fit

You should try to do at least 60 minutes of moderate intensity exercise a day. If this sounds a little overwhelming then break this time up into three lots of 20 minute activities, for example:

• start with a 20 minute brisk walk to the shops,
• ride your bike to the park instead of catching the bus, and
• finish the day with a game of frisbee in the garden.

Activities can be broken up into two categories, aerobic exercise and strength training. Both are important to any exercise routine, but try to alternate between them:

• Aerobic exercises - such as jogging, swimming and playing tennis. This kind of exercise can be strenuous (demanding) on your body, so try not to overdo it. Remember to always warm up before, and warm down after any form of exercise.
  
• Strength training (also know as resistance training) - such as lifting weights and using machines to improve your muscle strength. Always start this type of exercise under the supervision of a trained professional, such as a coach or fitness trainer at a gym. This way you'll learn how to do the exercises properly and avoid hurting yourself.

Get active

A five year study carried out by Cancer Research UK found that physical activity declined in both teenage girls and boys, while sedentary (deskbound) activities increased. This imbalance can lead you to gain weight, meaning it is likely you will have health problems in later life, such as type two diabetes (your body doesn't make enough insulin).

If you feel you're spending too much time in front of the TV or computer, it's never too late to get active and take control of your health and weight.

If you want to get fit, why not consider joining a gym. Most gyms allow people as young as 13 to become members. However, at this age you will be not able to use the weights, and it's likely you'll be supervised during your first few sessions. Exercising at a gym isn't for everyone. You may instead prefer to join a local sports center to swim, or take part in aerobic classes.

If you feel like being sociable why not try some group sports. Most can be played down the local park, or ask at your local sports center about team activities you can take part in. You could try your hand at squash, hockey, badminton, or even martial arts. If this sounds a little intensive why not try dance classes or table tennis. Group sports can also help you develop important team building skills.

Keeping fit doesn't always have to be about taking up sports or joining classes. Getting active round the house will not only improve your health, but also help you gain brownie points with the folks! Why not help to vacuum the house, clean out the garage, cut the lawn, or even tidy your room to build up a sweat!

Control your weight

Keeping your waist line under control involves making sure you eat a healthy balanced diet, as well as doing regular exercise. It's important to remember that exercise not only burns fat, but also:

• helps tone and firm up your body,
• makes you feel more energized, and
• ensures you maintain a healthy metabolism - minimizing your need to restrict your diet.

Being overweight at a young age increases your risk of developing serious health problems, such as coronary artery disease (having blocked arteries) and high blood pressure (narrow arteries). If these health problems are not addressed immediately it is likely you will have them throughout your adult life.

Boost your image

Not only can exercise help reduce your risk to all kinds of heart related illness in later life; it can also help clear up your spots! Exercise naturally boosts the circulation in your skin, which helps to keep spots and acne at bay.

Exercise can also help you combat those unwanted lumps and bumps by firming up your muscles. Feeling confident in your own skin can help you maintain an active lifestyle.

On a more serious note, being overweight can also have psychological affects on how you feel. You may begin to feel isolated and depressed, or even start to develop a negative body image (how you feel about your physical appearance).

Exercise can help if have anxieties about your body image, but it's important to remember that your body is still growing and changes will continue to happen. How you feel about your body is a very personal thing, and can also change from day to day. If you have any concerns about your body image, speak to someone you trust, such as a family member, close friend, or even your doctor.