Active Youth
The teen years are an important time to maximize your health and increase endurance, strength and flexibility as your body grows and develops. Physical activity will help you manage stress. It can also help you:
-
Meet new friends
-
Have new adventures
-
Learn new lifetime skills
-
Increase your self-esteem and confidence
-
Promote healthy growth and development
-
Increase relaxation
-
Achieve a healthy weight
-
Improve fitness
-
Strengthen your heart
-
Build strong bones and muscles
-
Maintain flexibility
-
Promote good posture, balance and coordination.
Physical activity doesn’t have to be organized or difficult. Here are some easy ways to fit more activity into your day.
-
Take a study break. Studying is important. But even if it's your number one priority, try to work an activity program around your studies or take breaks in between.
-
Active transport. Walk, cycle or rollerblade to school, work or extra-curricular activities.
-
No couch potatoes allowed. Participate in activities offered for teens through your local community/recreation centre or youth group rather than going over to at friend’s house to watch a movie or play video games.
-
Be bold. Join a club or explore new outdoor recreation opportunities like Ultimate frisbee, scuba diving, salsa dancing, geo-caching, rowing, rock climbing, or dragon boating. It’s a great way to meet new friends and have some fun.
-
Be an active team member . Volunteer your time at school or in the community on special projects and events.
-
Give back. Look for leadership opportunities in your school and community – instructing, coaching or being a group leader.
-
On the move. Go exploring on the beach or go on a nature walk.
-
Be creative! Choreograph new dance moves and routines to music on your own or in a group setting. Dancing helps promote the body-mind connection, and it’s fun!
-
Sports fan. Participate in your favorite sport. Experience the fun of being part of a team, traveling away from home for games and tournaments and making new friends.
-
Referee Love the game? Know the rules?
-
Shop till your drop. Yes! Shopping with a friend downtown or at a mall (1 - 2 hours) counts as activity! And it’s way more fun than shopping online.
-
Try some new moves. Join a yoga, Pilates, martial arts or kick boxing class to strengthen and tone your core muscles and improve your flexibility and coordination.
When starting out in a new activity:
- Start slowly. You don’t have to spend hours in a gym or pounding the pavement. Getting active is as easy as dancing around your bedroom to a CD or taking your dog for a walk 2 - 3 times a day for a minimum for 10 minutes each time.
- Build up your activity over time. Try to include activities that make you huff and puff a few times each week. Start with 30 minutes of moderate activity. If 30 minutes is too much, try it in 10-minute intervals. As you progress, try for 60 - 90 minutes of daily physical activity.
- Warm up first. Start your program slowly every time and do some general stretches. Make sure your body is warmed up and ready before you start your activity. See the tip sheet Warming Up and Cooling Down .
- Cool down last. Before you stop, slow the pace of your activity. As your heart rate returns close to resting levels, stretch all the muscles involved in your activity.
- Drink water before, during and after each activity.
- Be sun safe. In warmer weather, wear sun block whenever you’re outside.
- Prevent injuries. Make sure you have the right protective equipment (if needed) for your activity. Start out at a pace to match your current fitness level. Too much too soon can result in an injury. Always play it safe.
Links:
Canada's Physical Activity Guide to Healthy Active Living (PDF)
Canada's Physical Activity Guide for Children and Youth
