While one of the defining traits of teenagers is a desire to become fiercely independent, we know they still need their mums. And we’re not just talking about ‘mum’s taxi’ and feeding them – our kids also need guidance to ensure they stay fit, strong, and physically and emotionally healthy.
The cornerstone of this is physical activity. Exercise has a myriad of benefits for teens, such as boosting concentration and energy, helping regulate moods and increasing self-confidence.
It’s recommend that teenagers are active for at least 60 minutes per day, to include muscle-strengthening, flexibility and bone-strengthening exercises three times per week.
Here are five ways to encourage them to get out there:
1. Moderate Activity
This type of exercise increases the heart rate and breathing, but a conversation could still be carried out. Examples include brisk walking and cycling.
Tip: Go for a walk with them every other day after school. You’ll get to chat about your day and work out – bonus!
2. Vigorous Activity
Vigorous cardio is more intense. It gets the heart rate right up, breathing is heavy and they’ll get hot and sweaty. Examples include running, or team sports like camogie, football and hurling.
Tip: Encourage them to sign up to a sports club either in school or outside. Not only will they exercise, they’ll get to compete, smash goals and make new friends.
3. Muscle-Strengthening Activities
It’s important to mix up cardio with some muscle-strengthening exercise. This is less about running around and getting the heart rate up, and more about challenging specific muscles. Think push-ups, hand held weights and floor exercises like squats and lunges.
Tip: Visit your local gym and find out if they have special membership and classes for teens.
4. Flexibility Activities
Exercises that lengthen and stretch muscles can help prevent back pain, injury and balance problems. Also, coupled with breathing, flexibility exercises can also help your teen de-stress and relax. Examples include gymnastics, martial arts, yoga and Pilates.
Tip: Check your local area for clubs or affordable classes. You could even join them!
5. Bone-Strengthening Activities
With all this talk about muscles, bones can be left behind. However, bone-strengthening exercises are crucial during this important period of swift growth. These activities grow bones and help them get stronger through impact, building them up for later adulthood. Examples include skipping, running, tennis and dancing.
Tip: During adolescence, growing bones need to be fed daily with calcium, protein and phosphorus. Including milk in your teen’s daily diet will take care of that.
