As summer comes to an end and school begins, you may find your daily activity levels increasing due to activities like sports practices and physical education courses or by walking to class across campus. Despite this increased exercise, it is still important to stay active at home. The Center for Disease Control (CDC) recommends adolescents do one hour of moderate-to-vigorous exercise daily, including aerobic exercises and muscle training. Here are some ways to stay active:
Aerobics
One of the simplest ways to increase physical activity is by walking. The walk does not have to be strenuous, but it should get your heart rate up. EMedicine suggests walking at least 30 minutes a day for five days to lower the risk of developing chronic diseases later in life.
Another aerobic exercise that is easy to do at home is jumping rope. This is an aerobic activity that burns calories quickly and gets the heart pumping. In fact, according to Healthline, jumping rope may burn more than 10 calories per minute. Jumping rope also increases the body’s metabolism, which means your body will begin burning more calories over time when sitting idly.
Muscle Training
Lifting weights at home will increase your strength and tone your muscles, but you have to ensure you are lifting safely. The Mayo Clinic recommends beginners start small with a weight they are comfortable lifting. You should feel muscle strain, but it should not be super painful. A beginner should only do 12-15 repetitions, as more may overstrain the muscles. As you get better, you can add more weight and complete more repetitions.
Some forms of yoga help increase muscle strength as well as flexibility. HealthShots, a wellness and yoga company, features seven yoga poses along with pictures that help build muscle. These poses are not difficult to do, as even beginners in yoga are able to complete most of them.
Overall, exercise is important to stay healthy. While it may be difficult to get motivated, doing something, no matter how small, is better than nothing.
