Exercise is not only safe and acceptable for teen-agers, it is also integral to gaining health benefits that can last a lifetime. Problems that can arise from exercise are more commonly related to environmental stresses such as dehydration and heat-related illnesses.

Exercise Benefits
Teen-agers who adopt healthy lifestyle habits such as engaging in regular exercise, are more likely to be active and physically fit as adults than teens who don't exercise. Exercise promotes self-confidence, a positive self-image and a sense of achievement -- advantages that anyone could use during the awkward teen years. In addition to improved psychological wellbeing, the benefits derived from exercise are the same for teens as they are for adults:

• weight control
• lowered blood pressure
• improved cardiovascular system
• increased energy and stamina
• stronger immune system
• suppleness and flexibility
• stronger, more toned muscles
• stronger bones

Starting an Exercise Program
This age group presents unique challenges when it comes to starting an exercise program. Self-conscious teens may refuse to do anything that could expose their apparent clumsiness. Once teen-agers decide to cooperate, they may become easily discouraged when the exercise doesn't produce immediate results or if they don't feel competent doing the activity. That's why it's important to choose exercises that fit the interests and skill level of the teen.

Many teens enjoy traditional school athletics, such as football, soccer, baseball, track, basketball, hockey, lacrosse and swimming. For those who are intimidated by team sports, non-competitive alternatives like aerobics classes and jogging build endurance without the added pressure of "playing to win." Unstructured play should also be encouraged -- bicycle riding, in-line skating and hiking are all terrific ways to get your teen active.

Parents can make a big difference in their teen's physical activity by getting involved, either as a spectator or a participant. When a parent exercises regularly, the teenager is more likely to follow suit. It's a classic case of "Practice what you preach"!

If you need help directing your teen into a suitable exercise regimen, consult with a fitness professional at a health club or with the coach of a sport that your teen is interested in playing.

Exercise Guidelines
A healthy level of physical activity requires participation in activities that increase energy expenditure above resting level. Healthy teen-agers should be encouraged to exercise on a regular basis.

Endurance and Stamina Building

• Your teen should perform cardiovascular exercises that place minimal stress on the joints and use the large muscle groups. Aerobic activities such as walking, jogging, in-line skating, swimming and bicycling build endurance and stamina.
• Teen-agers should exercise three to five times per week for 20-30 minutes per session.
• Your child should start slowly and gradually build endurance to a comfortable level. The first three to five minutes should serve as a warm-up to give their body the necessary time it needs to get used to the activity.
• Exercise should continue at a comfortable pace that allows your teenager to talk without difficulty and not perspire profusely.
• Your teen should always slow down for the last three to five minutes of exercise to allow the blood to return from the working muscles to the heart and for the body to return to its resting state. This cool down should not be skipped.