Your body is changing and needs exercise to help it grow in just the right way.


Why is exercise important?

Staying healthy is important! Establishing healthy habits, like exercising, will keep you healthy as you grow. Reach for 60 minutes of moderate to vigorous physical activity (movement of the body) on a daily basis. Incorporate aerobics and age-appropriate muscle- and bone–strengthening activities at least 3 days a week, since peak bone mass is obtained by the end of adolescence.

Exercising can help you:

  • Feel less stressed
  • Feel better about yourself
  • Feel more ready to learn in school
  • Maintain a healthy weight
  • Build strong bones, muscles, and joints
  • Sleep better at night

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Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling in bouts of at least 10 minutes or more.

Muscle Strengthening

Have muscles do more than they usually do. An example of this would be playing with equipment during sports or doing sit-ups. It can also be structured, such as lifting weights (adolescents usually don’t need structured since they do unstructured activities with resistance to their own body movement).

Bone Strengthening

Activities that promote bone growth are similar to being aerobic and muscle strengthening. The activities usually have an impact with the ground, like basketball or jumping.