Physical Activity
Regular physical activity is one of the most important things you can do for your health.
Being physically active can improve your mental health and sleep quality, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
The way you get your physical activity looks different for everyone, but developing healthy habits in your teen years leads to greater health and satisfaction in the short term while setting up habits that can last well into adulthood.
Source: CDC & Healthline
How much physical activity do teens need?
60 minutes or more of moderate-to-vigorous intensity physical activity each day.
Aerobic activity: Most of the daily 60 minutes should include activities like walking, running, or anything that makes their hearts beat faster. At least 3 days a week should include vigorous-intensity activities.
Muscle-strengthening: Includes activities like climbing or doing push-ups, at least 3 days per week.
Bone-strengthening: Includes activities such as jumping or running, at least 3 days per week.
Source: CDC
Benefits of regular physical activity
less tension, stress, mental fatigue
better quality sleep
a natural energy boost
a sense of achievement
more focus and motivation
feeling less angry or frustrated
a healthy appetite
having fun
improve muscular and cardiorespiratory fitness
improve bone and functional health
reduce the risk of high blood pressure, coronary heart disease, stroke, diabetes, various types of cancer, and depression
helps maintain a healthy body weight
Source: WHO & Mental Health Foundation
Importance of physical activity to mental health
Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.
It has also been shown that exercise can improve attention, focus, memory, cognition, language fluency, and decision-making.
Source: NIH
Different types of activities
Physical activity or exercise can take many different forms, take a look at this list for ways to get your exercise in!
Walking
Jogging/Running
Biking
Active recreation, such as kayaking, hiking, swimming
House and yard work, such as sweeping, scrubbing or pushing a lawn mower
Playing active games or sports
Jumping rope
Martial arts
Vigorous dancing
Resistance exercises using body weight, resistance bands, weight machines, hand-held weights
Some forms of yoga
Negative effects of physical inactivity
Lack of physical activity has clearly been shown to be a risk factor for cardiovascular disease and other conditions:
Less active and less fit people have a greater risk of developing high blood pressure.
Physical activity can reduce your risk for type 2 diabetes.
Studies show that physically active people are less likely to develop coronary heart disease than those who are inactive. This is even after researchers accounted for smoking, alcohol use, and diet.
Lack of physical activity can add to feelings of anxiety and depression.
Physical inactivity may increase the risk of certain cancers.
Physically active overweight or obese people significantly reduced their risk for disease with regular physical activity.
Older adults who are physically active can reduce their risk for falls and improve their ability to do daily activities.
Source: John Hopkins Medicine
How much exercise is too much?
Some people are naturally more active than others, but too much training can lead to injury, reduced immunity, sleeplessness, and depression. Additionally a hyper-focus on the body can lead to disordered eating and a compulsion to burn excessive calories.
Signs you might be getting too much exercise include:
Anxiety surrounding workouts
Fear about or unwillingness to miss a workout
Significant body changes (bulking up or weight loss) in a short time
Isolation from old friends and/or reluctance to participate in former hobbies in favor of working out
Loss of menstrual period
Restricted eating
Frequent injuries
Any of these might happen occasionally, but it is a cause for convcern if any of these behaviors becaome a predominant pattern.
Source: Healthline
