Girl running

Healthy Exercise Tips and Goals for Teens

By Lisa Smegal

Published on June 24, 2009

A healthy diet and exercise regimen is important for everyone, including teenagers and young adults. In this day and age, however, with the popularity of television, computers, and video games, teens don't always get the exercise that they need. In fact, we are seeing higher numbers of overweight teenagers than ever before.

Exercising doesn't have to be a dreaded chore or something to be avoided. There are many ways that exercising can be made fun, especially for teenagers! Ideally, both teenagers and adults alike should exercise at least 60 minutes a day, five days a week. In the grand scheme of things, it really doesn't take very much time out of your day to do these exercises that will keep you healthy and fit.

Setting Exercise Goals

The first step in setting up a healthy exercise routine is to set goals for yourself. Setting goals is also easy and does not have to be a complicated ordeal. Just remember to keep your goals simple, and try not to set unrealistic goals. If you are overweight, set a goal to exercise a few days a week at a scheduled time. Set your goal to lose a few pounds a month, rather than high goals of many pounds in a short period of time. Once you have set your exercise goals, it is time to start exercising.

Exercise Tips

Here are some fun and interesting exercise tips that teens can use that will help to not only keep them in shape, but keep them motivated to continue exercising as well.

Find an Exercise Buddy

Exercising is always more fun with a friend, so find a friend that is dedicated to being healthy like you are, and set up your exercise routine together.

Activity is Exercise

Remember that exercise doesn't have to consist of jumping jacks and lifting weights. Any activity that gets your body moving and your blood pumping can make a good work out. Dancing, roller skating, or playing your favorite sports can all be good forms of exercise that are also fun.

Vary Your Routine

Don't forget to change your routine to keep from getting bored. Instead of aerobics, play basketball once in a while... even if you're not good at the game! Rather than doing cardio exercises, head to the mall and power walk. Keep things interesting and you'll find you are less likely to get bored with exercise.

A Wii Bit of Exercise

While sitting on the couch playing video games all day is certainly not a good form of healthy living, video games do have their advantages. If you have an interactive gaming system such as the Nintendo Wii, you can utilize that to play the games that will get you up and moving, or even better pick up one of the games that are specifically geared toward fitness.

These are just a few of the ways that teens can incorporate good exercise habits into their lives to help stay healthy and fit. The more accustomed you become to maintaining your fitness, the easier it will be to discover new ways to keep exercising.

Comment on this article →

Keyword Tags: weight loss, wellness

Comments

1

i am only 13 and am 5'3 and weigh 123 pounds. is that to over weight i really want to loose weight and i reacently cut out soda and i lost 8 pounds doing it i used to weigh 131 and now i feel better. i am all for cutting out junk food but the only time i am really active is on the wii fit or at softball or tennis and i don't get it i play sports and go walking every day but can't lose any more weight and i want to lose more weight before school starts again so if you have any tips please let me know

Niki
4 months ago

2

I am 21, will be 22 in about 4.5 months. I am 5'2 and weigh 183lbs. I know, that according to all the charts out there I am obese. I also know I am putting myself in great risk for other diseases. I just don't know where to start. Can you please help me?

Thank You

Anj
3 months ago

3

hey im a 15 yr old girl im 5 7 (1m 75cm) and i weigh 165lbs (75kg)
ive been called fat so many times and there are also ppl who say im alright but i really need to know if im overweight and how much i must weigh for a person like me!

needhelp!
3 months ago

4

hey i am anthony i am 14 and weigh 110. i know i am not fat but i am very skiny and i am not very strong so what excersices can i do to help me get abs and other muscles

anthony
3 months ago

5

Hi my name is tanisha and i weight 175 and i wont to be able to run long distance with out getting tired and i wont to be able to lose some weight and i have been call fat most of my life and i wont to cahnge that. i wont to learn how to eat healthy and keep the weight off for good.

Tanisha
3 months ago

6

Wii fit doesn't work. You don't move around enough, it's in a small tight space.

Christine
3 months ago

7

Answering Anthony: If you want to gain more muscle, you should first off eat a lot of protein which is essential in building muscle, and get plenty of sleep after working out because the muscles heal while you are sleeping i heard. As for exercises, play it old school with crunches but all angles of crunches and lift weights. :)

Jessica
3 months ago

8

hello i'm david im 14 and weigh like 210 pounds. i don look that fat because i;m 5'7. what exercises shpuld i do?

david
3 months ago

9

Hey, so I'm 17 turing 18 in 4 months and I'm 155lbs. But it only shows in my stomach area. I really need to lose it. School starts soon and I've been trying to change my image and find a boyfriend but it doesn't work when it looks like your prego. If anyone have anyway (exercises) to lose 10-15lbs in a month I will be most greatful. Thank you.

Rebecca
3 months ago

10

im 13 and 132 lbs i dont look fat but i dont look skiny if u no what im saying i dont relly eat junk food but school is comeing up and i want to look the BEST!!!

brittany
3 months ago

11

im a 13 yr old girl and i weigh probably 200 lbs but im 5'7. school is about to start in about 2 weeks. i kno i wont b able to lose all i want by school time but i want to jus get HEALTHY PERIOD!!! can yhu help me plz thnx!!

HELP PLEASE!!!
3 months ago

12

i am 13 and im like 4'10. i weigh like 139 lbs and i don't know what to do. my mom said that i would need to eat healthier. do you have any tips for me? i do plan to lose 5 to 10 pounds. i don't know where to start.

Megan
3 months ago

13

hey megan,tanisha, rebecca,anj & niki,

you all can start off by just walking around your neighborhood a bit more in the evenings when its cool. bring a friend or sibling so it wont be boring and just talk and chill.

When you feel like your ready, you can start running. And it doesnt have to be outside where its hot or embarrassing (if u feel like people will be watching).
What I did was grab an ipod and run around the car in the garage. I used the music as a timer. Run for one entire song. You will find yourself moving up to 2 songs in a row than 3 as you build up endurance.

AND of course! Drink lots of water. even if its boring and everyone else has soda. choose water and ask your parents to keep the orange juice and milk stocked in the fridge as other drink options and to help build the immune system/bones.

To others like Brittany who dont feel like they need to lose weight but want to look their best, you can run some if you want and eat healthy with small choices like less sugar and more veggies and fruit.
Remember for back to school, confidence is the best body builder in the end! Get in a school organization, try out for a play, whatever just believe in yourself.

Sarah
3 months ago

14

p.s.

I have lost over 38 lbs with my small changes

Sarah
3 months ago

15

Im 13 and i want to lose 20 pounds and i weigh 160! Is that fat ! i would like to diet and am trying

kelsey
3 months ago

16

Hello I'm a girl and I am seriously overweight.I weigh 230lbs and I am very self conscious because of it. I am very shy too.I am always making sure my thighs and stomache are not visible but of course they are.I also have under arm flab!I shouldn't have that until I'm 40 or 50.I hide my face when I'm walking down the street to go home after school with my friend.She excepted the way she looks but I can't.I am very outgoing but people think I'm not.How can I lose weight if I go to school 7 days a week and have to stay 10 hours a day?I can't ask my mom for help because it's something she just can't help me with everyday because she works all the time and only has a couple of days off.HELP!

lollipop
3 months ago

17

heyy.. im 13 and im turning 14 in a few months. i weigh about 113 or 115. and im not .. well .. satisfiedd with my thighs. i mean, im not fat but i am always uncomfrontable infront of my friends and guys. everytime i go swimming im always wearing shorts and keeping my hands over my stomach. my stomach isnt fat at all, but it could use some toning up. please help me im sick of feeling the way i do. jeans are the worst, see im five foot so i always feel like a fatty. please please please please please tell me how i can THIN out my thighs and stomach before school in like a month, im begging you

Fatty MC fat fat
3 months ago

18

hey i am 12 years old and i am trying to lose weight i go walks around the lakes with my sisters and ride my bike to and from school I love to play volleyball and tennis with my twin sister.i am trying to cut off on junk food and my dad dosent buy lots of soda I dont want to be the girl everybody calls fatty and i get bored because i dint have a i-pod

SOS
3 months ago

19

i am 12 years old and i weight 162

SOS
3 months ago

20

hi. I'm 13 and weight 109. I know I'm not fat but I think my thighs are big and always wear shorts swimming. I also think my stomach is fat even thought it's normal. I walk around my neighborhood everyday for for the least 45 minutes but it doesnt really help. I stopped eating lunch sometimes but I know it's bad so I eat lunch now. Schools starting in a month and II'm going into 8th grade at a new school. Please help me!!

DD
3 months ago

21

hi i just turned 12 a month ago and i weight a lot i weigh more than 130 and i am embarrased a bout my weight what can i do school is in like 4 weeks and i want to lose some of my belly fat what can i do i really want some help with losing weight i do excersize almost every night after dinner. i really dont want to get picked on any more what can i do i know that my friends dont care but i really want to lose about 20 pounds can anyone help me anyone?

crystal
3 months ago

22

Hi, I am 12 and I am seriously overweight. I weigh 240 poundes and gaining. I do not know what to do. I have " man boobs" and I am very self concious. Also, my fat
jiggles and I cannot go swimming comfortable. Please help.

Scilence do good
3 months ago

23

scilence do good i am the same self concious of my weight just get some friends and go for a walk or something. as my dad says you can eat what ever when ever as long as you are active and go outside and do something. hope i can help a little good luck!!!

crystal
3 months ago

24

hey mi name is marissa im 13 and i weigh 132 ive tried exersizing and changing mi diet but nothing seems 2 b working for me im 132 and i realli want to lose some of mi tummi and thighweight before school starts and i just dont no what will work for me plz help!!!!

Marissa
2 months ago

25

hey my name is tichia am 14& i weigh 57kg ma friends reckon i should lose weight but it is so hard i try and wake up at 6 am every moring 4 a jog it's kinda hard i try cut out sugars and fatty food hopefully by the time it's to go bk 2 school i probably lose some weight

tichia
2 months ago

26

im bryanna and im 5'7 and weigh 140 lbs and wanna be 130 lbs but idk wat i should exactly do to lose weight ?
shud i do cardio ?
or exercises ?

Bryanna
2 months ago

27

ok so im about to be 13 and i weig like 140 but im 5'4 or 5'5 and evryone tells me i have a great body and guys check me out all the time but wen i get out of the shower i dont feel that way at all i feel fat and i gained so much weight becuz i was deprssed but im not any more so i need help getting off the weight did i mention i run a mile at 6am and do exercise none stop HELP!! sos

that one girl
2 months ago

28

Im 15 going on 16 in a few weeks and im going to start school in a week. Not really realizing how much weight i had gained over the summer until my mom told me how much thicker I looked I became more self aware but before i started gaining the weight a already thought i was fat. I weigh 146 and im 5'2 and i did ask my friends what they thought and they said i was perfect but im thinking about making my self throw up to lose the weight faster because I need to lose it before school starts I want to lose 20-30 lbs and I already walk 30min in the morning noon and at night I also watch what I eat, HELP I REALLY WANT TO LOSE THIS WEIGHT FAST!!!!1

Shayna
2 months ago

29

i'm a girl of 11 years old and i'm 65 kg!
i really need help before i go to secondary school because i don't wanna get bullied.
please help me

help!
2 months ago

30

The best thing I have done for my fitness is, any time I plan to go somewhere I walk or ride my bike. You would be amazed that even short distances add up, and suddenly you have exercised an hour that day! You don't need special clothes or gear (well a helmet). On top of that, when I rdie to school I get there feeling awake instead of all grumpy. I don't even want a car now, it seems like a waste of money!

Carrie
2 months ago

31

Hey im 15 5'6 and weigh 144 pounds all my close guy friends
say i look fine the way i am.. and go for a walk almost everday for about 1.5 hours that help my lose some weight but when i stop cuz i didnt have time it came back and i would love to lose 25-30lbs in by septembtem 8 right now my now i have a gig muffin top and i would love for that to be flat so when i bend over or doing my sit ups i dont have big fat rolls
DOES ANY ONE KNOW HOW I CAN LOSE THE 25-30 LBS QUICK & KEEP IT OFF?????

Bri
2 months ago

32

Eating HEALHY is key. Lots of fruits (which contain no fat) vegetables and protein is necessary to have healthy weights, because they're all nutritional and protein also builds muscle, which decreases fat, and keeps you less hungry. Try to cut out candy and pop or anything with empty calories.

NOT eating at all is very dangerous and unhealthy, leaving many internal problems. I am a competitive runner, and at one time I thought I would be faster if I didn't eat much. That is not the case, because I got almost anorexic at 5'6" and 105 lbs and I was cranky, tired, hungry, and just got slower. I was actually embarassed because people were calling me too thin.

Now I weigh about 120 lbs and have gained a lot of muscle from EXERCISE such as running, biking, weight-lifting (benching, curls, squats) and core work (crunches, planks-look these up online, Runnersworld.com is helpful). I am so much more happy with my body and feel a lot better.

Core workouts firm up your butt, thighs, and especially the abs, and running and biking are great for all-around health. Stick with your plan and you'll make healthy progress! Good luck and I hope this info was helpful!

TRYING TO HELP
2 months ago

33

im 13 i weigh 105 pounds it dosent seem big but i have been gaining some weight on my stomach i dont wanna be skinny by puting my health at risk so im exerciseing and eating healthy :]

my name
2 months ago

34

hi im christian im a 13 years old im a girl and i have stretch marks and have been called fat school starts in 2 WEEKS AND I WANT 2 TO LOSE SOME WIEGHT BY THEN I KNOW ITS LATE BUT I NEED HELP

CHRISTIAN
2 months ago

35

Christian,

Have you been eating healthy? I think the tips from TRYING TO HELP (33) sound quite helpful. Drinking a lot also helps keep appetites down, at the same time helping your body.

Starting to exercise slowly will also help. Listen to music or bring someone along and go for a walk every night. Walk and then run as far as you can and then walk again and repeat for a mile or 2 and try to keep increasing. Biking is also an easy way to get in shape.

Most of all, stick with your eating/exercise regimine and check your BMI until you are at a healthy weight. Believe in yourself and know that you are beautiful!

Answering
2 months ago

36

hi mi name is danni and i want to loose weight before school starts...i had put on about 10 pounds for the summer and now i am 121 pounds ....i try hard to loose weight by exercising and eat healthy foods but lately i am not sticking to mi diet...DO YOU GOT ANY TIPS FOR MI TO LOOSE ABOUT 10 POUNDS BEFORE SCHOOL STARTS IN ABOUT 2 WEEKS..and what exercises will help mi loose the weight ....please help!

danni
2 months ago

37

These comments seem so fake!

Anonymous
2 months ago

38

hi am 13 years old and i weigh 189 i need help losing it but what can help me ? please help and search me up on facebook so u can get back to me my name is tracy mcquarrie

Tracy
2 months ago

39

hey its me again the other people that are writing on here arent that fat u guys are really skinny and i serously wnat to burn off some weight please help!!!!!!

Tracy
2 months ago

40

im 13 and 137lbs. but im 5'6. i wanna lose about 20lbs. and gain a flatter tummy and smaller thighs cause now i have that pear figure. and dont like it.i have a 6 pack "BUT" the fat at the bottom just wont go away! so im going to try this acai berry FREE weight loss program and hopefully it works! (you have to pay shipping)

brianne
2 months ago

41

Hey y'all. So I'm 14 and weigh just a little over 100lbs and I'm like 5 foot or 5'1" I ride horses and play tennis. I mean I kno I'm not fat but I have a bigger tummy than I want. I mean it doesn't bother me a lot but do you have any ideas to get a flatter stomachs. I mean I eat fairly healthy and drink lots of water. It could just be that I haven't ridden horses all summer since my instructor left our stables. I can't go running every night and stuff b/c I am starting high school in two days and I am like almost always at theatre practice. Any ideas?????

Hallie
2 months ago

42

Hi I'm 11 years old and I weight about 145 lbs.
I've been called fat alot even from some of my family
members.
My birthday is next month and I want to look good but I don't want to starve myself because I know that's not the right way to deal with the situation. I keep going to tons of websites and they aren't that helpful. Kids my age can't go on diets.
We can only just stop eating junk food.
In the beginning of the summer i started starving but then I would have massive headaches and my stomache would always hurt and I would want to faint. Now I know that just by starving in a way your kind of risking your self. It can either be by being anorexic.
Please help me out.

-Anonymous
2 months ago

43

Hi, My name is Tyler im 17 and weigh 226. its embarrasing to admit but its true, all my friends are twigs and im a huge whale ive been bullied about my weight since i was in grade 3 [now grade 12] its been a very hard road to grow up i was never active untill grade 9 i never left my house except for school then in grade nine i met my first real friend he got me into skateboarding. Now this summer i wanted to lose all my weight so i could go out of school looking and feeling great so i started excersicing when i wake up with 25lb dumbells push-ups sit-ups and short laps up and down my stairs and also the same routine befor bed i eat a small breakfast [2/10 days] then i go to the local skatepark and i dont leave untill around 11/12 [usually gone 11am-11pm/12am] then come home and eat a small meal for dinner[6/10 days] i know i should eat often but when i pickup food i feel sick because althoough all the effort i ut in beingactive i still have not lost 1 pound all summer i actualy started the summer at 218 and am now at the end at 226 i have self esteam no confidence i dont know what to do ive gone weeks no food only water ive gone a week only ciggeretes and coffee ive done meals 4 times a day and nothign works does anyone have any advice im gettin desprate please contact me

Tyler
2 months ago

44

hey i am 11 years old and i weight about 120 lbs should i be worried about my weight or not i dont eat alot of junk food exept for when i go to my dads we eat out alot when we go out to eat should i start getting tea and a salad instead?

jenna
2 months ago

45

Hey, I'm 13, 5'5", and weigh 145. I need some tips how to lose 20 pounds. My brothers always call me fat, so my self-esteem is pretty low. What is the fasted way for me to lose 20 pounds without starving or pills. I do horse back riding and tennis,and walk with my dad every night.

Lulu
2 months ago

46

Hi, I just turned 17 a month ago.. I weigh anywhere between 200-220 I'm about 5'8. Was inactive until school started again now I work out daily and stuff for my fitness class I am taking but I'm wondering. What else can I do to lose weight?

Sara
2 months ago

47

Hi, im turning 14 in about a month and school starts soon. People tell me that im not overweight but im a not happy when all my friends wear bikinis and i look heavy in them. i weigh 112 and am 5'1". I really wanna loose like 7-8 pounds to boost up my self esteem but i dont know how. i dont eat badly but i have a super slow metabalism. Someone please tell me what to do!

Phoebe
2 months ago

48

i am of 60pound and i want to lose 25 pound in 2 month,pls help me by giving ur tips.

rinad
2 months ago

49

hi. my name is katie and school already started for me. i just turned 13 two weeks ago and i weigh 171! i really need to lose weight because i dont want to get diabetes. i eat a lot more than im supposed to and my super skinny brother is always calling me fat so my self esteem is really low. ive tried diets but i just cant stay on them. my best friend use dto be bigger than me but now shes like 155 or something! i just really want to lose weight. can anyone help?

katie
about 1 month ago

50

Hey Tyler. First thing, no cigs. They dont help men lose weight only women. Second water water water. Put away the pop and everything eles. if its not juice from concentrate or water throw it out. You need to excercise for at least an hour everyday, cardio cardio cardio! get your blood pumping! then on the saturday and sunday, walk everyday at least a mile. use the track at school for a reference. Eat three times a day with small snacks before you excercise and after. I recomend babel cheese with a bit of turkey or ham on crackers for your snack. eat lots of protien, eggs and peanut butter included. If you feel the need to contact me here is my email: Audriana.cole@hotmail.com.

talking to tyler
21 days ago

Post your comment

Public comments are welcome. For answers to your personal questions, ask a specialist in our directory.

Name
Email (kept private)
Website
Message