The key to staying healthy as a teenager is to engage in a combination of eating right and forming the right exercise habits. This is particularly important since many teenagers today are overweight.

For example, the US Department of Health and Human Services recently released a report containing statistics on adolescent obesity. The report said that 14% of adolescents in the United States are obese. Translation: 14% of our teens are at elevated risk for high cholesterol, heart disease, high blood pressure, and type 2 diabetes.

Aside from these health risks associated with being overweight, these teens tend to have more trouble making friends, getting dates, and finding jobs than their thinner friends. On average, they also suffer from self-image problems and other psychological problems, which can affect the quality of their school work and general sense of well-being.

The bottom line is: Unless an overweight teen controls their weight, they are likely to have these problems associated with excess weight well into adulthood, and possibly for the rest of their lives.

If you are looking for good exercises for teenagers, here are 5 free exercises that you can do at home:

1. Work your heart at least 30-60 minutes per day:

Working the heart muscle is known as cardiovascular exercise. While you don’t have to do it all at once, everyone together should be doing at least 30-60 minutes of cardio per day. Some free ways to do this include: running, walking, cycling, swimming, inline skating, jumping rope, handball, trampoline, soccer, rowing, Tae Bo, dance aerobics, and kick-boxing.

2. Improve your balance and flexibility with yoga:

The importance of flexibility and a good sense of balance are an important aspect of a healthy body. Buy a yoga DVD (you can find used ones for a few dollars each online) or watch/record/free TIVO yoga shows on TV and watch them often. You can do many types of yoga directly on a regular mat. Eventually, you may want to invest in an inexpensive yoga mat. Bonus: Many people who do yoga also report feeling more emotionally balanced and centered.

3. Build Core Strength With Butterfly Breath:

Here’s a specific exercise to build your core strength (meaning your core, stomach, and back muscles) that you can do anywhere. It’s called “butterfly breath.” That is how:

A. Stand up straight with your legs hip-width apart and your arms straight at your sides.

b. As you exhale, lift your right knee up and touch it with your left elbow.

against. Then, while inhaling, return to position “a”. Switch sides and repeat 12-15 times on each side.

4. Flatten your belly doing the bike:

A strong, flat tummy is an important mark of fitness. Try the “bike” exercise (note: no bike required!).

A. Lie on the floor, placing your hands next to your head.

b. Raise your knees to a forty-five degree angle and slowly act as if you are pedaling a bicycle in the air.

against Touch your left elbow to your right knee, then touch it to the opposite side. Maintain an even pace at all times. Do 1 to 3 sets of 12 to 16 repetitions.

5. Work your legs with squats:

Now is the time to work your legs with squats! This is one of the best lower body exercises you can do because it is a multi-joint exercise that works multiple muscle groups, including the hips, glutes, and thighs. This type of squat does not require weights. That is how:

A. Place a chair behind you and stand in front of it, feet slightly apart.

b. Contract your stomach muscles, keeping them tight as you bend your knees and squat down toward the meat.

vs. Keep your knees behind or just above (in line with) your toes as you sit briefly.

d. Now, slowly lift yourself up from the meat by squeezing your hamstrings and glutes (rear). Fully extend your legs straight again.

my. Do 1 to 3 sets of 10 to 15 repetitions.

Try these 5 free exercises you can do at home while getting in the best shape of your life.

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