During your teenage phase, you need extra nutrients to support bone development, and hormonal changes, and to enable the healthy growth and development of tissues as well as the proper functioning of the brain. As a teenager, you will want to make your own choices regarding food, sports, clothes, and more but it is important for you to choose a healthy diet over fast food. Most fast foods don’t provide enough nutrients that your body needs during the growth spurt phase. There is an old proverb, (you must have heard of it) that says, “Health is wealth.” People enjoying sound health enjoy their lives in all of its many aspects, be it physically, mentally, socially, intellectually, and financially.
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Exercise - Why is It Important? And How Do You Know You’ve Exercised Enough for the Day?
According to the National Institute of Mental Health, teenagers should get approximately sixty minutes of physical activity each day, but that doesn’t necessarily mean having to undergo a serious exercise or gym routine. Simply jogging with your friends or a stroll at your nearest park is more than enough. Those who have pets can take them out for a walk. Joining your school cricket or football team is also a great idea to keep your body going. Moreover, your physical education classes are an excellent way to get an hour of physical exercise into your daily schedule. Doing some yoga is also an important activity to remain healthy. Watch Youtube videos to learn and practice yoga if you cannot go to classes. After all, any physical activity will help you to maintain a positive body image.
How to Avoid Injuries While Exercising?
- Gear: Always wear safety gear that is related to your sport or exercise. This could mean wearing helmets while batting or wearing gloves while goal-keeping. Always wear sports shoes.
- Learn the proper technique: Before engaging in any exercise, first, learn all the correct techniques to perform them. Ask your gym instructor or your P.T. teacher to show you the right ones.
- Warming up: It is never good to start any exercise or to play games without warming up. Warming up prepares your body for exercises and helps to loosen your muscles and joints in order to avoid injuries and sprains. It helps you to gradually increase your heartbeat. Have you seen our Indian cricket team on the field before any match? Usually, the cricketers will be jogging or doing light exercises. Yes, they do this to avoid sports-related injuries. You could also ask your P.T. teacher to show you some warming-up activities.
- Cool down: After exercising or playing sports, try to walk for 5 to 10 minutes. This will help you cool down and will aid in bringing your heart rate down gradually.
- Always listen to your body and don’t overdo any exercise.
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The Importance of Taking Rest
According to the National Sleep Foundation, as a teenager, you need 8 to 10 hours of sleep every day. However, as a general rule of thumb, if your answers to the following questions are no, then you are well rested:
- Are you sleepy during the day?
- Do you find it difficult to wake up early in the morning?
- Are you always late for school?
- Do you feel tired every time you do a little work or play just a little?
If your answer to the following questions is yes, then you are not getting enough rest/sleep. It’s time for you to reconsider your daily routine.
Tips for ensuring good sleep:
- Maintain a daily routine and follow it
- Limit your screen time
- Avoid looking at your phone or TV before you sleep
- Read a book in bed
- Avoid caffeine
- Drink a warm glass of milk
- Exercise daily
- Talk to your parents or doctors or your teacher if sleep deprivation occurs
- Maintain personal and sleep hygiene (i.e., keep electronic devices away from you when you sleep)