Fitness health centre

The incredible benefits of regular exercise for teenagers

Your skin is lovely and clear and your hair’s shiny. You’ve been eating the right things and you’re doing all you can to look great and feel fantastic. But are you missing out on an important part of a healthier lifestyle?

No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favourite clothes, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are even more benefits of exercise like increased relaxation, better sleep and mood, and a strong immune system. Let's look at some of the incredible benefits of exercise, then let's talk about how you can get started.

Benefits of regular exercise: Weight control

Because exercise helps use oxygen, it causes your body to burn stored fat and helps you maintain a normal weight. For instance, if you walk four miles a day, four times a week, you can burn about 1,600 calories, or nearly half a pound a week. If you don't change your diet at all and keep walking the same distance over six months, you'll lose 12 pounds. Walk the same distance for a year and you'll drop 24 pounds!

The great thing about exercise is you don't have to do it all at one time. After all, not many teenagers have time to walk four miles after school! But you can do four miles in short bursts throughout your day. Here's an idea of how to work in some exercise into your day:

• Walk around the school playground during lunchtime instead of sitting or standing around – you can’t still chat with your friends!
• Take a one mile walk after school with friends or the family dog.

If you stick to the walking programme, you'll see benefits with:

• Weight loss.
• Muscle strengthening and definition.
• Stronger bones.
• A lower heart rate.
• Better mood.
• An improved complexion.

Benefits of regular exercise: Stronger muscles

Most people know that exercise keeps muscles strong. But did you know that strong muscles burn more calories? Muscle mass is a metabolically active tissue. In other words, the more muscle mass you have, the more calories you burn even when you're not working out.

Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. So an extra five pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days.

Because men have more muscle mass, they burn calories faster and lose weight more easily than girls. So girls need to work out daily to stay strong and in shape.

Benefits of regular exercise: Stronger bones

Regular, moderate exercise, particularly weight-burning exercises like walking, running, jogging, and dancing, keeps your bones strong. Studies show that resistance and strengthening exercises also boost bone mass and keep muscles strong.