20 Ways to Keep Up With Others in Your Class

The years between 12 and 18 bring some of the biggest changes in our lives.

We get taller and bigger. Take on more responsibility. Go from elementary school to high school. There's sports, and all the other physical activity we do (even if it's only running for the bus). And through it all there are the friendships, relationships and all the ups and downs that are part of growing up.

Most teenagers (especially girls) become, or happen to be less active as they grow – partly because they stop playing games they associate with childhood, and partly because school gets harder, leaving less time to get out and do things.

But staying active has huge benefits. It helps you relax and sleep better by relieving stress and tension. It builds stamina and improves focus and concentration during school. It's the perfect way to make new friends or keep in touch with old ones. And it doesn’t have to be difficult. Here are some ideas for ways to get more staying power into your day:

• Get more play: there are loads of ways to get active and have fun. Skateboard, fly a kite, throw a frisbee or kick a ball around with your friends. Walk the dog, shoot some hoops, go skating or dance.
• Get organized: play football, basketball, volleyball, tennis, hockey, soccer or any other group sport. You could also enroll in dancing, go rollerblading, bowl or join a swim team.
• Show up for Phys Ed: develop and practise fundamental skills like throwing, catching, hopping, skipping and jumping. The more you do in class, the less you’ll need to do on your own time to get the maximum benefit.
• Warm up first: if you’re doing a strenuous activity like running or soccer, start slowly and gradually pick up the pace. Do some stretches before and after. See the tip sheet Warming Up and Cooling Down.
• Cool down last: as you complete your activity session, cool down your muscles by slowing your pace before stopping.
• Prevent injuries: make sure you always wear the right protective gear like helmets, kneepads and mouth guards. Allow time to stretch, warm up, and cool down.
• Work out a plan: figure out the best time to squeeze in your activities, (before school? After work?) And don't waste your weekends or holidays vegging out in front of the TV or playing video games.
• Take a study break: studying is important. But even if it's your absolute number one priority, try to work some activity around it. You’ll learn better! Try out some hand stretches or chair exercises.
• Get serious: try to include some vigorous huff and puff stuff a few times a week and make it last for 15 minutes or more each time. You're working your way towards achieving the recommended 90 minutes of physical activity per day.
• Lighten up: if spending hours jogging or swimming laps isn't your thing, try something as easy as dancing around your bedroom to your favourite CD.
• Break out: if you want a bit of a challenge, or something different, take up rock climbing, water polo, volleyball, yoga, fencing, skate-skiing, snow boarding, archery or any other activity that interests you. Ask your gym teacher or someone at your local community centre about getting started.
• Miss the bus: walk to school, ride a bike, rollerblade or jog. Or get off the bus a few stops early and walk the rest of the way with a friend.
• Cut down screen time: count how many hours you spend in front of the TV – and try to cut down! The same goes for the computer. Surfing the net, chatting and sending e-mails can be fun, but your mind and body will thank you for limiting the time you spend staring at the screen.
• Get involved locally: join sporting clubs, take part in community or school events, or volunteer.
• Keep motivated: involve other people – friends, family, co-workers and neighbours – to help maintain your (and their) interest in physical activities.
• Get some coaching: if you show interest in a particular sport or you want to improve your skills, think about getting a coach, trainer or mentor. Don't be shy; ask your gym teacher or someone at your local community centre.
• Be a coach: already a player? Know the rules? Consider coaching others.
• Be a referee: know the rules? Love the game?
• Stay focused: sometimes other commitments get in the way of your activity plans. Don't worry; just pick up from where you left off.
• Be sun smart: even on cooler days, make sure you're protected against UV rays if you’re outside.
• Drink plenty of water: drink water before, during and after each activity.
• Tell someone who cares: if an activity takes you away from home, always tell someone where you're going and for how long.

This information was adapted from the “Go for your life” campaign with kind permission by the Victorian Government, Melbourne, Australia.

Links:

Canada's Physical Activity Guide for Children and Youth

Canada's Physical Activity Guide to Healthy Active Living (PDF)