PHYSICAL ACTIVITY AND YOUR CHILD AGED 13 TO 18

When children enter adolescence, they may lose interest in physical activities. Between school, homework, friends and even part-time jobs, teenagers have to juggle so many interests and responsibilities.

But regular physical activity can help your teen feel more energetic, improve concentration and attention, and look better. And regular physical activity can help your child maintain a healthy weight, as well as prevent heart disease, diabetes, and other health problems in the future

Physical activity in adolescence

The recommendations for teens are to do a minimum of one hour of moderate to intense physical activity a day.

In addition:

• Most physical activity should be aerobic, which involves using large muscles and should be practiced over a period of time. Examples of aerobic activities are running, swimming, and dancing.

• Any moderate to intense activity should approach the 60-minute goal.

• Physical activities that strengthen muscles and strengthen bones should be done at least 3 days a week.

Teens can practice sports and structured physical exercise programs that include muscle and bone strengthening activities. Weightlifting, under the supervision of a qualified adult, can improve strength and help prevent sports injuries.

If given the opportunity and they are interested, teens can improve their health with almost any activity they enjoy, such as skateboarding, yoga, swimming, dancing or playing ball at the entrance of their home. Teens can include physical activity in their daily routines, such as walking to school, doing housework, or finding active part-time work.

Motivate teens to be active

Parents must hand over control to teens over how they choose to stay physically active. Teens like to make their own decisions, so let your child make them. Emphasize that it doesn’t matter what sport you practice, but that you need to stay active.

Once they start, many teens enjoy a sense of well-being, stress reduction, and increased strength and energy from physical exercise. As a result, some start exercising regularly without needing their parents' nudge.

For a teen to stay motivated, activities should be fun. Support your child’s choices by providing the sports equipment, transportation, and support he or she needs. Your peers can have an important influence on your child’s life, so create opportunities for him or her to stay active with friends.

Help your child stay active by finding an exercise plan that fits your schedule. Your child may not have time to join the sports team at his or her school or to enroll in the local league. But many gyms offer teens the chance to become members, being able to attend the gym before or after classes.

Some teens may feel more comfortable doing exercise videos or video games that involve exercising (such as playing tennis or bowling) at home. These activities can be good choices, but it’s important that your child also do moderate to intense activities.

And all teens should limit the time they spend on sedentary activities, such as watching TV, playing video games, using the computer, smartphones, or tablets.

When to Talk to Your Child’s Doctor

If you’re worried about how fit your child is, talk to your doctor. Teens who are overweight or very sedentary need to start slowly. Your doctor can help you develop a training plan or recommend a physical exercise program in your area.

Adolescents with chronic medical conditions or disabilities should not be excluded from physical activities. Some activities may need to be modified or adapted, and others may be too risky, depending on the specific condition they have. Talk to your child’s doctor about what activities are safe for your child.

Some teens overdo physical activities. Young athletes can try substances that promote sports performance. Teens who do gymnastics, wrestling, or dancing may feel pressured to lose weight. If any of these things bother you, talk to your child’s doctor.

Finally, talk to your child if your child complains of pain while playing sports or exercising or after exercising.

Exercise is good for everyone

We can all benefit from being fit. Staying fit can improve academic performance and self-esteem, prevent obesity, and reduce the risk of serious illnesses (such as heart disease and diabetes). And regular physical activity can help teens learn to cope with the physical and emotional challenges they face each day.

Help your teen commit to staying fit, providing a positive role model, and exercising regularly. In terms of the physical activities you can enjoy together, try taking a family walk after dinner, go for bike rides, play tennis, go to the pool together or take free throws. Not only will they cooperate to achieve the goal of fitness, but it will also be a good opportunity to stay connected as a family.

Gavin, M. [2019] Physical activity and your 13- to 18-year-old son. KidsHealth. Recovered from: https:///kidshealth.org/es/parents/fitness-13-18-esp.html?WT.ac=p-ra#catsports-psychology