Teenagers up to 17 years need 60 minutes of moderate-to-vigorous physical activity every day. This amount is set by the Australian Department of Health Guidelines and refers to a minimum amount of activity required for general health.
This 60 minutes of activity may be accumulated throughout the day with as little as 10 minute bursts at a time.
Generally, exercise sessions should include a mix of aerobic activities, light physical activities and resistance training.
In normal times, as opposed to this COVID era, regular exercise creates opportunities for teens to make friends and develop physical and social skills (Australian Department of Health, 2020). In these current times, the 'stay at home' restrictions provide a great opportunity for families to get plenty of physical activity together. Walking, riding bikes or joining in a live-stream body weight or yoga class have been popular in may households. And while teens traditionally can be recalcitrant and are loathed to spend time with siblings and parents, these recent socially distanced circumstances have forced shared family activity time on us all.
What are the Activity Guidelines for teens?
The guidelines recommend a mix of aerobic and resistance training. Aerobic exercise refers to exercise where oxygen is used by the body to meet energy demands of the activity such as running, jumping, skipping, dancing, swimming or martial arts. These sessions can be up to 20-60 minutes in duration.
Essentially, aerobic exercise gets you huffing and puffing. Your heart rate increases as the lungs provide oxygenated blood to the working muscles, bones and ligaments. This enables our bodies to move stretch, bend, twist and turn.
Moderate-to-vigorous exercise is where you can still talk while you’re exercising, such as when you walk fast.
Vigorous exercise is where you can’t hold a conversation while you’re exercising, such as when you run fast.
Resistance training is muscle and bone strengthening (weight-bearing) activities.
What does this look like in a week?
So this means a regular exercise week for teenagers could include, at a minimum:
1. Vigorous intensity activity for 30-60 minutes, 3 days per week.
For example, a high intensity game of tennis, netball or football, or interval running, skipping, swimming, dancing or martial arts classes.
2. Moderate to vigorous exercise for 60-90 minutes, 3 days per week.
For example, fast walking, jogging, swim squad training, social tennis, golf, or some dancing and martial arts training.
3. Resistance training, should occur at least 3 days per week.
Resistance training sessions might include, climbing trees, rock climbing, gymnastics, weighted squats, dead-lifts, shoulder & leg presses, yoga, calisthenics or any other body weight strength routines.
Strength training for teenagers will improve athletic and sport performance and also assist in preventing injuries. Resistance exercise increases bone density, helps to develop absolute strength, improves balance and encourages good posture.
Mental health for Teens
Current research indicates that physical activity/exercise is a promising mental health promotion for teens experiencing depression and anxiety. Early intervention strategies appear to be more successful and prevention is always the preferred option.
Exercise of varying intensities is shown to decrease depression and anxiety symptoms for teens so a mix seem to be the key
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Associate Professor Sukhera (psychiatrist), noted that in recent months teenagers have experienced significant change and uncertainty. Prof Sukhera emphasises that teens should accept their thoughts and feelings as being valid and reasonable, rather than feeling inadequate or trying to ‘fix feelings’ or constantly attempt to ‘make things better’.
Young people generally understand that physical activity and exercise supports mental health. With little stigma and few side effects, regular, daily exercise is a great protective mental health option for teens (Pascoe et al. 2020).
IN A NUTSHELL
Exercise for teens will:
• improve overall fitness
• increase lean body mass (more muscle, less fat)
• strengthen bones
• improve mental health
Basic rules when you’re starting to exercise:
1. Warm up for 5–10 minutes with dynamic stretches and movements
2. Start with body weight exercises for a few weeks
3. For specific sport or other disciplines, always seek instruction from a reputable coach
4. Cool down with some stretches or yoga
And remember to keep it fun!
REFERENCES
doi:10.1136/bmjsem-2019-000677
Australian Institute of Health and Welfare 2016. Australia’s health 2016. Australia’s health series no. 15. Cat. no. AUS 199. Canberra: AIHW.
https://theconversation.com/how-to-support-kids-and-teens-mental-health-during-the-covid-19-pandemic-138475
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