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Should teens be working out, and when is exercise too much for young people. Read out handy guide on exercise for teens.

 

If you’re a parent or a teenager yourself and you’re curious about getting into exercise, we’ve prepared a little guide to help you on your workout journey.

overweight young man exercising in gym

With so many different sports and activity options out there, it’s difficult to know the right approach for a young person wanting to actively workout. It’s safe to say that a large portion of a teen’s focus should be high energy, but with mental health concerns on the rise in young people like never before, don’t forget about the mind-body activities that are out there too, especially in Dubai, where we are spoilt for choice. 

 

As with anyone working out at any age, balance is key, if you are including a good mix of strength, cardio and mobility work, you can’t go wrong. It is fine for teens to lift weights, as long as they don’t go too heavy.  We would suggest focusing of form, lower weight and higher reps, rather than aiming to lift the heaviest weight possible (although we know it’s tempting!)

 

When to Workout

Youngster doing exercising with barbell in gym

For children aged 6 to 17, it is suggested that around an hour of moderate to high intensity exercise daily is more than sufficient, and will aid with the development of strong bones and muscles. There is also research to suggest that young people who exercise can experience lower incidents of depression. 

 

Some people are naturally more active than others, but there is such as thing as too much exercise, especially for young people. Working out too much can result in injury, reduced immunity, and lack of sleep. 

 

Look out for these signs that your child might be getting too much exercise: 

Sad young male sitting alone

  • Significant body changed (bulking up or unhealthy weight loss)
  • Isolation from friends
  • Anxiety around working out
  • Fear/worry about missing a workout
  • Females losing their menstrual period
  • Change in eating habits (restricting what they eat)
  • Frequent injuries

 

Remember as a parent or guardian, your young people are looking to you for guidance and examples of good behaviour.  Pay attention and ensure your workout and eating habits are healthy too.  Talk about this regularly with your child. 

Parent talking with daughter

Here’s our Teen’s Pocket Guide to Working Out

 

Three Times the Charm

This is only guidance, and everyone is different. As a teen, any activity that gets you moving is great!  Focus on around an hour’s activity three times a week as a starting point, with regular activities that get you moving outside of this too. 

 

Move It! Even when you’re not working out

This means limiting your screen time and becoming more active around the specific workouts you are doing.  Go for a walk or a swim, play some ball games on the beach. Keep your non exercise activity up!

 

Lifting Weights

This can be quite a contentious subject for teens.  But its nothing to be afraid of, if approached in a safe, healthy way.  Lifting weights will support you in building strength and endurance. But you can think outside of the box (or the gym!) for other activities that will workout the same muscles: Climbing, using equipment in the playground, or climbing trees for example).  If you do decide to workout in the gym focus on squats, push ups and crunches using weights or your own body weight.  Focusing on form is crucial for young people. 

 

Don’t try to figure this out on your own though.  Seek guidance from a trainer, coach or experienced adult. 

Teacher with young teenage in classroom

You should avoid… 

 

Powerlifting 

The focus of this is how heavy you can lift at one time.  This is not recommended for teens as it is hard to ensure good form, which avoids injuries. 

 

Excessive Activity

Exercising too much can lead to injuries and other unnatural changes, such as late or missed periods for girls.  When is too much too much?  Several hours a day, most days would be considered excessive. 

 

Being Unrealistic

Some things are out of our control.  As a teen you are still going through puberty and several changes that you have no control over, this includes muscle growth and development.  So, it’s important not to expect significant differences whilst your body is still going though so many changes itself.

 

Just remember to keep active, much of today’s society is aimed at us being static, with screens, TVs, remote working, deliveries, meaning we spend less time on our feet and less time moving.  Hopefully our little guide can help you find some ways to get and stay active. 

Young kid picking up barbell

 

Tags: young workingout teens Activemile