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How teenagers can stay in shape

What can I do to be fit?

All types of regular physical activity can improve your fitness and health. The important thing is you keep moving!

Exercise must be a routine part of your day. B. Brushing teeth, eating and sleeping. He can be in fitness class, join a sports team or work independently. Consider the following tips:

Stay positive and have fun. A good mental attitude is important. Find activities you like. You will most likely continue if you choose something you like. Many people are more absorbed in practicing with others. So check to see if you find friends or family members who are active with you.

Do one step at a time. Small changes can complement better fitness. For example, go by bicycle or ride to school or a friend’s house instead of driving. Enter and exit the bus a few blocks and leave the rest of the road. Use the stairs instead of the elevator or escalator.

Let your heart beat faster. Whatever you decide to do, make sure it includes aerobic activity that makes your breathing difficult and increases your heart rate. This is the best type of exercise because it increases fitness levels and makes the heart and lungs work better. It also burns body fat. Examples of aerobic activities are basketball, jogging or swimming.

Remember to warm up with light exercise or stretch before exercising. This heats up your muscles and can help prevent injury. Stretching also makes your muscles and joints more flexible. It is also important to stretch after exercising to cool your muscles.

Your goal is to do some type of exercise every day. It is best to do aerobic exercise without stopping for at least 20 to 30 minutes each time. Do sports as often as possible, but do not practice until the level of pain.

Healthy lifestyle

If you not only exercise, but also make some other changes in your life, you can stay healthy

Watch less TV or spend less time playing computer or video games. (Use this time instead to practice!) Or train while watching TV (for example, sit on the floor and stretch, use arm weights, or use a stationary bicycle, treadmill, or climbing stairs).

Eat 3 healthy meals a day, including at least 4 servings of fruit, 5 servings of vegetables and 4 servings of dairy products.

Make sure you drink plenty of fluids before, during and after each exercise (water is the best, but flavorful drinks can be used if it is low in sugar). This will help replace what is lost when you sweat.
Stop drinking or drink irregular soft drinks.

Eat less junk food and fast food. (They are often full of fat, cholesterol, salt and sugar.)
Sleep 9 to 10 hours every night.

Don’t smoke, don’t drink alcohol or drugs

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