Ji’An’s Workout Tips

Adapted from an article on kidshealth.org  

Finding it hard to fit in fitness? Just getting through a day of school and after-school commitments can leave most of us wondering where to find time — and if all the running around we do counts as exercise. (It does. But if it’s the only exercise we get, it’s usually not enough.)


What more should we do? First, teens should do 60 minutes or more of physical activity every day. Most of the activity should be moderate to vigorous aerobic activity. Aerobic activity is anything that gets your heart going — like biking, dancing, or running. Then take a few minutes for some strength training. Exercises like the ones below help build muscle to boost metabolism and keep joints working well.


Flexibility is the third component of well-rounded exercise. Check out yoga as one way to stay flexible.   You can do the following strength-building exercises at home. There’s no need for special equipment, expensive gym fees, or lots of time. Just check with your doctor, PE teacher, or coach first to be sure these exercises are OK for you.


The Plank exercise graphic

The Plank

Get into the position shown, keep your tummy tucked in and try to hold the position for as long as you can. Start at 15 seconds and work your way up to a minute!


Squat exercise graphic

The Squat

Start from a standing position, with your arms straight out in front of you. Then slowly lower yourself down to the position shown in the graphic. Imagine, sitting back on a chair. Lower yourself as low as you comfortably can go. Then stand up again. Do 10 repetitions of this and slowly work your way up from that number.


The lunge graphic

The Lunge

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent to about a 90-degree angle. Do 10 repetitions of this and slowly work your way up from that number.