Topic 1: Regular movement

There are many ways to be physically active so picking one that suits them won’t be difficult. This is one of the main habits to encourage in teenagers. This is because it’s a determining factor for their medium and long-term health.

Physical activity should be part of our daily lives, whether we play sports, attend physical education classes at school, do chores, or ride a bike or walk. Regular physical activity can help us manage our body weight, have stronger muscles and bones, and be more flexible. We should be physically active for at least 60 minutes a day. Most of the 60 minutes or more of activity per day should be aerobic physical activity of moderate to vigorous intensity, and vigorous physical activity should be included at least 3 days per week. Examples of aerobic physical activity, or activity that causes heavy breathing and an increased heart rate, include running, cycling and dancing .   For a more moderate workout, try brisk walking, jogging, or cycling on flat streets or trails.

To increase the intensity, turn your walk into run or add hills to your walk, run, or bike ride. You don’t have to do your 60 minutes a day all at once to benefit from your activity. As part of your 60 minutes or more of daily physical activity, you should include muscle-strengthening physical activities, such as weight lifting, at least 3 days a week. Routine activities like cleaning the room or taking out the trash may not get your heart rate up as much as cycling or running. But they are also good ways to be regularly active. Fitness apps that you can download to your computer, smartphone, or other mobile device can help you track how active you are each day.