How Much Exercise Should A Teenager Do Per Week?
Lack of physical exercise is a major cause of excess weight gain and obesity in teenagers. Several studies have shown that the majority teenagers spend their time using computers, watching television, and playing video games. This significant screen time can take over the time for an adequate exercise routine.
To achieve a healthy lifestyle, every teen should know their own basal metabolic rate (BMR), which is used to estimate metabolism at rest.
By calculating BMR, teens will understand how many calories are required to keep their body working at an optimal level for their own age group. This information allows teens to monitor their food to ensure they’re eating enough but not too much.
The importance of getting enough physical and mental exercise can never be overemphasized. Teens need to do more exercises than adults, and we’ll show you just how much they should get each week.
How long should teens work out each week?
Many teenagers are not getting enough physical exercise. Studies show that they should get at least 1 hour of physical activity every day.
However, some teens are not getting any daily exercise and some have little exercise on a weekly basis. For these teens, the recommended 1 hour can feel impossible.
However, it doesn’t take long for teens to see the benefit of one hour of physical activity daily. Yes, teens have busier schedules now than ever before, but scheduling a diversity of activity types can make the planning easier.
Strength training is suggested to be done about 2 or 3 times a week. Aerobic activities, such as brisk walking, running, or jumping, should be included at least 3 times every week. Fitting in a brisk walk rather than a car ride, or moving some weights instead of a game controller can quickly become an integral part of their lives.
Research has discovered the optimal amounts of exercise for teens:
Aerobic activity: 30 minutes daily
According to the U.S Department of Health and Human Services, teens under 18 should engage in a minimum of at least 1 hour of physical activity each day.
Aerobic exercise should take up at least 50% of this activity time. Exercises like swimming, brisk walking, jumping rope, low-impact aerobics, leisurely bicycling on hilly terrain, running or in-line skating, and jogging are all great choices for teens
For best results, teens should try these at least 50 minutes every day. If the half hour minimum is difficult to achieve, teens should at least engage in these activities a minimum of 3 times every week.
Muscle strengthening: 3 days per week
U.S Department of Health and Human Services also suggest that teenagers should engage in strengthening exercises at least 3 days every week. This will help them to live happily and healthily.
Exercises include push-ups to target their triceps and chests, free weights, underhand pull-ups for their biceps and shoulders and squats for their lower body.
If teens are having challenges learning these things, they can seek advice from a professional fitness expert to teach them how to perform these exercises.
Bone Strengthening: 3 days per week
This research also recommends bone strengthening exercises for teens. Studies show that weight-bearing activities like running have more positive impact than non-weight bearing options like swimming.
When teens engage in weight-bearing exercises their bones will become much more active and grow stronger.
Therefore, it is highly recommended that teenagers should do bone strengthening exercises at least 40 to 50 minutes 3 times every week.
Some of the best bone-building exercises for teenagers include brisk walking, running, stair climbing, skipping with a rope, and dancing.
How important is sleep for teens?
Teens are experiencing an important phase of their lives in terms of mental and physical growth. To nourish this growth, they need more sleep than adults. The average teenager needs about 9 hours of sleep every night to feel well rested and alert the next day.
Don’t allow your teens to get involved with activities that will make them sleep late at night, such as using their phone in bed or reading for long hours in the night.
When teens don’t get enough sleep, they can experience problems such as depression, lack of concentration, obesity, among others. Sleep deprivation can even have a negative impact on their appearance, thereby leading to dark circles and premature wrinkling.
Physical activity encourages healthy sleeping habits and overall wellbeing for teens.
Encouraging teens to exercise daily will help their young adult growth and set them up for a long, healthy life.
Author bio : I am Joshua. I am passionate to write about topics on health, fitness, and exercise. Through my blogs, I help people to efficiently build muscle, calculate BMI & other health & fitness tips.