A choice of sports suitable for teenagers

Exercise has many benefits for the body. However, don't forget to consider the right type for teenagers. Instead of getting benefits, improper exercise can actually cause body aches, fatigue, or injury. Check out the explanation of the benefits and types of exercise that are suitable for teenagers below!

Benefits of exercise for teenagers

Sport does have a myriad of benefits for the body. Starting from maintaining stamina, controlling body weight, to preventing various diseases.

Likewise if you pay attention to good physical activity during adolescent development. In addition to helping bone and muscle growth and increasing stamina, exercise for teenagers also nourishes the brain.

Smooth blood flow to the brain will prevent damage to brain cells. At the same time, it helps in the formation of new brain cells.

Healthy brain cells will work better in supporting children's cognitive function.

Including the ability to think, the ability to focus / concentration, how to understand something, solve problems, make decisions, remember, to take action.

Amika Singh, PhD., A researcher from Vrije Universiteit University Medical Center in Amsterdam, the Netherlands and a writer at Archieves of Pediatrics & Adolescent Medicine said:

"Apart from the physical effects, exercise can also help the behavior and patterns of daily behavior of children in class so that they can concentrate more while studying."

The reason is, in addition to improving blood flow to the brain, exercise for teenagers also triggers the brain to release hormones mood happy endorphins.

This makes it easier for children to be happy, stable, and calm in their emotions so that they rarely "mess up".

Types of exercise for teenagers

When entering puberty, there are more sports choices that can be taken. Including sports games that may have rules, which are already understood by teenagers.

Quoted from Kids Health, there are some children who already know their favorite sport. However, there are also children who are still trying various types of sports so they can choose what they like.

If done routinely and choose one that is appropriate for their age, children can get optimal benefits.

In fact, exercise is a physical "stress" stimulus to a teenager's body. The stress and pressure that the body feels due to exercise, of course, has an impact on good things.

The body responds to the stress it gets from exercise. This stimulates the formation of new bone cells and attracts more calcium for use in the development of healthy bones.

Teens are advised to do sports that are against gravity (weight-bearing exercise). This exercise puts a load on the bones and muscles, helping them to become stronger.

Here are some types of sports for teenagers that you can try, such as:

• Take a leisurely walk
• Run
• Soccer
• Futsal
• Basketball
• Volleyball
• Tennis
• Jump rope
• Gymnastics
• Aerobics

Swimming and cycling are not sports that put a strain on the bones. However, both of these sports can also be done by children to help develop muscles and maintain bone strength.

In addition, other sports for teenagers that can be tried are those that can increase flexibility and calm the body.

Flexibility is also needed by children to minimize the occurrence of sprains and tense muscles.

Types of sports that can also be done for teenagers are ballet, yoga, pilates, and tai chi.

Adolescents are also advised to do sports that can maximize height, such as swimming, jumping rope, or playing basketball.

How long is the recommended intensity of exercise for teenagers?

Ideally, the recommended length of time for physical activity for teens in one day is 60 minutes. But exercising once a week at school is not enough, you know!

Physical activity is an activity that requires energy to move the body and skeletal muscles. Please note, physical activity is not the same as exercising.

Sport is a planned, structured and repetitive activity with a specific goal, namely to train certain aspects of fitness.

Meanwhile, physical activity can be any activity such as walking, playing, or helping parents clean the house.

As recommended by the World Health Organization (WHO), children and adolescents aged 5 to 17 years need physical activity as follows:

• At least 60 minutes of moderate to moderately vigorous physical activity each day.
• Physical activity for more than 60 minutes can provide additional health benefits.
• Do physical activity that involves strengthening bones and muscles at least 3 times a week.

There are many ways that parents can do to guide and get children to exercise every day.

In addition to keeping children away from the risk of various dangerous diseases when they grow up, the benefits of exercise for adolescents have also been proven to make them smart and accomplished.

Are teenagers allowed to gain muscle?

Having big muscles maybe every teenage boy desires. Many boys think that having big muscles is good and makes for a more attractive appearance.

At this age, it is important to do sports to support the development of bones and muscles of adolescents.

The more activities that are done, the more often the muscles and bones are used, so that the muscles and bones of the child will be stronger.

However, what needs to be underlined is not to do too much. The exercise that is done must also be adapted to the ability of the child's body.

Putting too much pressure (stress) in the body can trigger different bodily reactions at different ages.

The American Academy of Pediatrics recommends that children or adolescents who want to grow muscle less than this age should:

• Begin to build muscle with lighter weight exercises so that the muscles develop to the right shape.
• Regular cardio exercise.
• Avoid lifting weights that are too heavy.

Tips for increasing activity and exercise for teenagers

Although important, physical activity is often overlooked by children and adolescents. Many also mistakenly think that sports subjects at school are sufficient to meet the physical activity needs of adolescents.

Therefore, the role of parents is needed to increase the desire and enthusiasm for sports in adolescents.

To encourage physical activity and exercise for teenagers, parents can try the following smart ways:

1. Be a role model for children

Children will not get used to physical activities if you don't give examples yourself. So, make it a habit to move more than be active passively.

For example, washing your own vehicle, taking a leisurely walk every morning or evening, or cycling if you want to go to a supermarket near your home instead of bringing a motorized vehicle.

From there, children will learn that staying active is very important.

2. Plan a weekend full of activity

If you and your partner are busy all week long, plan an active weekend with your family.

Instead of always spending the weekend watching movies or relaxing at home, encourage your children to move around, for example by swimming, cycling, or going to the zoo.

If children feel the excitement of moving themselves, they will be more motivated to do physical activity every day.

In addition, children will feel physical activity as something positive because it is done together with their families.

3. Choosing activities and sports that the child likes

So that children are not lazy or excused when invited to move, choose activities or sports that are roughly preferred for your teenager.

There are children who do not like competitive sports such as badminton or basketball. The reason is, children feel pressured to win.

If your child is one of them, look for other sports alternatives so that the teenager can stay active but not too competitive. For example, such as cycling, swimming, or other activities.

4. Providing supporting tools or facilities

Encourage children to do physical activity or sports by providing toys and tools that require them to move. Like a bicycle, ball, or rope skipping.

At the same time, try to set a time limit for use gadget or other electronic devices.

Electronic devices such as televisions and computers can trigger children to be passive. The existence of balance can make children trained to balance active and passive activities every day.

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