Exercise for Teens - 5 Free Exercises You Can Do at Home

Exercise for Teens - 5 Free Exercises You Can Do at Home

The key to staying healthy as a teenager is a combination of eating right and exercising right. This is especially important since so many teenagers are overweight these days.

For example, the U.S. Department of Health and Human Services recently released a report containing statistics on teenage obesity. According to the report, 14% of teenagers in the United States are obese. Translation: 14% of our teenagers are at increased risk of high cholesterol, heart disease, high blood pressure and type 2 diabetes.

Aside from these health risks of being overweight, these teens tend to have more trouble making friends, dating, and finding work than their thinner friends. On average, they also suffer from self-image problems and other psychological issues that can impact the quality of their school work and overall well-being.

The bottom line is that if an overweight teenager doesn't get his weight under control, he is very likely to carry these problems associated with being too heavy into adulthood - and possibly for the rest of his life.

If you are looking for good exercises for teenagers, here are 5 free exercises you can do at home:

1. Work your heart at least 30-60 minutes a day:

Working your heart muscle is called cardiovascular exercise. While you don't have to do everything at once, you should get at least 30-60 minutes of cardio per day total. Some free ways to do this include: running, walking, cycling, swimming, rollerblading, jump rope, handball, trampoline, soccer, rowing, Tae Bo, aerobic dancing, and kickboxing.

2. Improve your balance and flexibility with yoga:

The importance of flexibility and a good sense of balance are an important aspect of a healthy body. Buy a yoga DVD (you can find them online for a few dollars each) or watch/record/watch free yoga shows on TV and watch them often. You can do many types of yoga directly on a regular carpet. You may want to invest in an inexpensive yoga mat. Bonus: Many people who do yoga also report feeling more emotionally balanced and centered.

3. Build Core Strength with Butterfly Breath:

Here's a specific exercise to build your core strength (i.e. your core, abdominal and back muscles) that you can do anywhere. It’s called “Butterfly Breath.” Here's how:

a. Stand upright with your legs hip-width apart and your arms stretched straight to your sides.

b. As you exhale, lift your right knee and touch your left elbow.

c. Then return to position “a” while inhaling. Switch sides and repeat 12-15 times on each side.

4. Flatten your stomach with the bike:

A flat, strong stomach is an important sign of physical fitness. Try the “Bike” exercise (note: no bike required!).

a. Lie flat on the floor and place your hands next to your head.

b. Bring your knees to a 45-degree angle and slowly pretend you are pedaling a bicycle in the air.

c. Touch your left elbow to your right knee, then do the opposite side. Keep a steady pace throughout. Do approximately 1-3 sets of 12-16 reps.

5. Work Your Legs With Squats:

Now it's time to train your legs with squats! This is one of the best lower body exercises you can do because it is a compound exercise that works multiple muscle groups, including the hips, butt, and thighs. This type of squat does not require any weights. Here's how:

a. Place a chair behind you and stand in front of it with your feet slightly apart.

b. Contract your abdominal muscles and hold them tight as you bend your knees and squat toward the chair.

c. Keep your knees behind or just above your toes as you sit down briefly.

d. Now slowly stand up from the chair by tightening your hamstrings and glutes (butt). Straighten your legs again.

e. Do 1-3 sets for 10-15 reps.

Try these 5 free exercises you can do at home to get in the best shape of your life.

Inspired by Larry Donaldson