Methods 1: Improve diet.
1, eat only healthy and balanced food. For teenagers, a reasonable diet is the first and most important condition to keep healthy. Avoid eating unhealthy foods, including most processed foods and fast food. In the growing stage, you should eat more dairy products, including milk, yogurt, chicken, beef, fish, beans or tofu and protein. If you live with your parents like most of your peers, you can ask your parents for something to eat, such as buying healthy snacks and ensuring that you can eat unprocessed natural food for three meals a day.
2. Eat more vegetables and fruits. These two foods are an important part of your daily diet. Your goal is to eat 4 servings of fruit and 5 servings of vegetables every day. For example, you can have a glass of freshly squeezed orange juice for breakfast, a handful of berries, a small salad and an apple for lunch, and a cooked vegetable for dinner. Compared with the sugar added in most processed foods, the sugar contained in fruits and vegetables is much healthier; They can also provide your body with the necessary cellulose.
3. Eat some foods containing iron and calcium. These two factors are crucial to the physical growth of teenagers. If you plan to consume at least 1300 mg of calcium every day, then you have to drink a lot of milk and eat a lot of dairy products including hard cheese and yogurt. Iron is especially important for teenage girls. Many foods contain iron, such as beans, nuts, beef, poultry and eggs.
If you are trying to reduce your sugar intake, it is recommended that you drink whole milk instead of skim milk or milk containing 1% fat, because the former contains less sugar.
4. Eat more foods rich in vitamins, minerals and cellulose. Vitamins determine a person's overall health and play a very important role in the growth of teenagers. In order to get the necessary vitamins, teenagers should pay attention to their diet. Vitamins can promote the healthy growth of the body and are an important part of the overall health of the human body. Cellulose can maintain the health of human digestive tract and make you feel full, because foods rich in fiber can occupy more space in the stomach and are not easily digested. Common high-fiber foods are celery and beans. Eggs, dairy products and dark green leafy vegetables are rich in vitamin A, and vitamin B can usually be obtained from fish and meat, while oranges, berries and tomatoes are the main sources of vitamin C.
Broccoli, potatoes and citrus fruits contain potassium, red meat, chicken and seafood contain zinc and phosphorus, and whole-bran cereals and nuts contain magnesium. All the above minerals are necessary to keep healthy.
In addition to getting important vitamins from food, you can also take a multivitamin tablet every day to supplement all kinds of nutrients your body needs.
5. Drink 6 to 8 glasses of water every day. The human body needs a lot of water and other liquids to maintain normal operation. If you exercise more every day, or start exercising for health, then water intake is particularly important. Soft drinks and energy drinks are not good for your health. Plain water, fruit juice and tea are the right choices.
6. Add some healthy snacks between meals. Teenagers are in a period of rapid physical development, so don't deal with potato chips or cakes casually when your stomach is growling. Drink some yogurt and eat some fruits and nuts. These snacks are healthier. Do you always feel hungry? Don't worry, that's because your exercise has increased.
Method 2: Exercise every day.
1, exercise for at least one hour every day. The slow pace of life will have some negative effects on your body and mind. One hour of exercise every day is enough to offset them and make your body healthier. You don't have to go to the gym or take part in a sport. Walking or cycling to meet friends, swimming after school and so on are all good exercises. Increasing daily exercise will bring various benefits to your health. If you can exercise for an hour every day for most of the week, you will feel less stressed, more energetic and less likely to get some diseases.
2. Participate in sports or other extracurricular activities. Participating in campus sports activities can strengthen your physique and make you more energetic every day. If you like team sports, you might as well join the sports team inside the school, or sign up for an after-school club like swimming team. Don't limit your choice to traditional sports such as football or basketball. If you are interested, you can also try gymnastics, equestrian, skateboarding and karate.
3. Join a fitness club or sign up for a fitness course. In the health club, in addition to regular exercise, you can also participate in interesting activities with everyone. Because you only have time after school, you can find out what popular courses are available in the nearby clubs in the afternoon and evening. If you are not interested in the traditional sports or courses in the gym, you can also consult other group sports, such as samba, Pilates and martial arts.
4. Go to school on foot or by bike. If you live close to school and can safely walk or ride to school within a reasonable time (say 30 minutes), then add this as an activity to your weekly exercise plan! At the moment you arrive at school, you have completed half of your daily exercise index. Walking or cycling to school can improve heart rate and exercise leg muscles, which is good for your health. If you work part-time after school or on weekends, you can also walk or ride a bike.
5. Take a walk during the break. Seize the 15 minute break or walk around the school for 45 minutes after lunch. This is also a way to increase the amount of activity and enhance physical fitness. Or find a staircase at school and walk up and down a few times. You can also do some exercise in the same way between homework at night. If you are tired of studying, take a break once or twice, each time 15 minutes. You can use this time to walk, run or jump rope. You can exercise intermittently, and you don't have to wait until you have enough free time to start exercising.
6. Limit the time of using electronic products to less than 2 hours every day. Many teenagers spend hours watching TV, movies or playing video games every day. These activities are not only harmful to your health, but also make you fat. Only by reducing the contact time with electronic products to two hours or less can we have more time for physical exercise. You can even watch TV and exercise. Try watching movies while exercising on your parents' treadmill, or make some sprints between commercials of your favorite programs.
Method 3: Make a fitness plan.
1, make a home exercise plan. In order to stay healthy, you need a basic exercise plan. Whether you can go to the gym or not, you should start with some basic exercises, such as push-ups, pull-ups, sit-ups and so on. If you can find barbells, you can also try squats, double bends and bench presses. At first, you may not know where to start, such as what items should be included in your training plan and how to use multiple barbells. Don't worry, you can consult a fitness instructor or find strength training suitable for teenagers online.
You need to do warm-up exercise before exercise, and don't forget to do relaxation exercise after exercise. Before each exercise, you can do a low-intensity stretching exercise for 10 minutes. Warm-up can ensure the safety of exercise and let the body burn as many calories as possible. Similarly, adding some stretching movements at the end of exercise can alleviate the phenomenon of muscle stiffness.
You may gradually fall in love with running. In that case, you can consider joining the school cross-country running team.
3. Exercise with friends. If your friend is going to exercise, then you two can exercise together. You can also ask your siblings or parents if they would like to exercise with you. With the company and support of friends and relatives, you will participate in sports more actively. With the support of friends, you are more likely to keep exercising.
Tip: The sports you engage in every day should be interesting and varied. Play dance machine or Wii Fit game, swim, taekwondo, badminton, dance, go to the gym, as long as you use your head, there is always one for you.
Warning: If you suspect that you have done something wrong, you can consult your PE teacher or search online for tutorials to learn the correct exercise methods.
Don't skip meals on purpose. Although doing so can greatly reduce your calorie intake, your body will also be hurt.
If a sport makes you feel pain, stop. If you feel severe pain after exercise, or the degree of pain is disproportionate to your exercise, then you need to go to the hospital immediately.
In order to keep in good health, teenagers must stay away from alcohol and tobacco. Smoking does great harm to the body, and drinking will also have a negative impact on health.