Physical activity and mental health are often linked. along with specifying the benefits of exercise or doing apExercise, mental health, always on the list. A new study finds that regular exercise improves teens’ mental health. Researchers from the Universities of Strathclyde, Edinburgh, Bristol and Georgia in the US share that regular moderate to vigorous physical activity between the ages of 11 and 13 is associated with better mental health. Let’s see what exercises teenagers can do on a regular basis.
HealthShots is linked with Anavi Someshwar, a fitness expert in Mumbai. who said children between the ages of 6 and 17 typically need about an hour of moderate to vigorous physical activity every day. This helps maintain mental health and develop stronger bones and muscles and a healthy body fat composition.
She suggests that a good exercise program should include a combination of resistance exercise and strength training. cardio exercises to build strength and developing skills such as coordination, balance and stability. It’s important to focus on recovery, mobility and flexibility to avoid injury and to perform better during your workout. for teenagers If he or she plays sports It’s a good idea to focus on developing the skills needed for the sport, for example, agility, speed and coordination for football. and coordination for basketball
Playing sports regularly is the best exercise for children. Experts say it’s fun, it builds confidence. Train strength and endurance Make sure you have enough time outdoors. And it also helps develop a sense of good competition.
Exercises that teenagers can do on a regular basis
1. Squat
The squat is an important functional movement that strengthens your legs, glutes and core. when performed under proper guidance You can perform jump squats or single leg squats.
How do you do squats?
• Feet shoulder-width apart, back and chest straight.
• Lean forward. Push your hips back and bend your knees so your hips are in line with your knees and your thighs are parallel to the floor.
• Maintain equal pressure on your feet. Get up and push your butt in.
2. Skipping
Jumping rope is the best form of exercise a child can do. Not only does your heart rate increase and speed up It also works the whole body, Someshwar says, helping build lower-body strength. strong core and work together With a variety of styles you can jump rope. It’s also super fun and not too cliche.
How to jump over?
• Stand with your feet a few inches apart. Jump lightly from your paws, maintaining the rhythm of the rope and the jump.
• Try jumping on one leg. side jump Double-under, cross-swap, and keep exploring.
3. Push-ups or knee push-ups
Pushups can be intimidating because they are such a difficult exercise. All of your body weight goes to your shoulders when you do a push-up. However, mastering the move by doing push-ups or knee push-ups is a great way to build upper-body strength. to a full range of push-ups in the end
How to do push-ups or push-ups with your knees?
• Start with your hands slightly wider than shoulder-width apart on a wall or floor.
• Gradually start to lower the body level. by acting as a single unit from the head to the ankles or knees
• When you reach the maximum distance. Exhale and push back up as one unit again.
• Imagine that you have to form a triangle with your hands on the floor and your nose. So keep your chest between your palms, not your nose. Your nose is a few inches ahead. Make sure your elbows are pushed back and not extended.
4. Mountain climber
It’s another move that focuses on the whole body. Whether it’s the legs, arms and core of the body.
How do climbers do it?
• You can start in a plank position with your palms on the floor.
• Slowly bring one knee toward your chest. Then lift it back out and switch legs.
Focus on pushing off the floor Maintain maximum distance between your ear and shoulder without shrugging.
• Squeeze your lower abs as you pull your legs toward your chest and squeeze your buttocks as you extend your legs.
Someshwar says most exercise routines are safe for teens to perform. This includes weight-bearing exercises. However, teenagers should not use external weights or resistance. If he or she is not moving with body weight with correct form and technique It should be noted that no weight exercises should be performed without the advice of a professional fitness coach.
