Staying healthy as a teen is the same as staying healthy at any other age.A healthy teen lifestyle includes eating right, staying active, and getting enough sleep.Get your friends to play physical games with you.You should visit your dentist and doctor frequently.Don't use drugs or alcohol, think ahead, and consider how your current lifestyle choices and habits might affect your future.
Step 1: Get lots of physical activity.
Cardio and strength training are recommended.You get your heart pumping with cardiovascular exercise.The exercises usually involve the whole body.Strength training can help you lose fat.Try to incorporate physical activity into your schedule.If you are going up more than three flights, take the stairs instead of the elevator.You can use barbells, dumbbells, or kettlebells.The best strength training workouts will have you doing 10 to 15 reps on a machine before moving on to the next machine.You can keep your heart healthy by swimming, running, or biking.Teens should get at least an hour of exercise each day.When you exercise, warm up.Warming up can help your muscles stretch and reduce the chance that you will pull a muscle or strain yourself.Your legs, back, neck, and arms should be warm.Know your limits.Don't exercise to the point where you're in pain or about to collapse, and be careful with your weight.You can find more positive ways to integrate exercising into your schedule, like playing games with friends.
Step 2: An exercise routine can be developed.
Designate a few hours each day to disengage from your computer and digital devices in order to go for a walk, run, bike ride, or do some other physical activity.Unless you have your own weight set, you will need to hit the gym.If your school doesn't have a gym, look for local ones that allow teenage members.You don't need to be strong or fit to go to the gym.People go to the gym to become strong and fit, not because they already are.Start out with a small weight limit and perfect your technique before moving up to a larger limit.An improper technique can lead to injury.A staff member or trainer can show you how to use the machines.They can tell you how much weight to start with.Slowly add 10 pounds or less.When 15 reps produce significant strain, you will know when you have hit your lifting limit.You should always have a spotter to watch your exercise.Make time in your schedule for exercise by cutting back on screen time.If you want to engage in physical activity instead of playing a video game or watching a show, join an extracurricular sports team.If you want to exercise, watch a show or listen to a podcasts.It's possible to do this while lifting weights, running on a treadmill, or riding a stationary bike.
Step 3: Try new things.
There is a world of exercise waiting for you to discover.The more exercises you do, the more flexible and healthy you will be, and the less likely you are to get injured.Dance, yoga, gymnastics, capoeira, and other martial arts can increase flexibility.When exercising have fun.If you don't like swimming, try running.Try karate if you don't like running.Pick a form of exercise that suits you and stick with it.To keep your exercise routine fresh, mix it up from time to time.Your friends should be involved.It's more fun when you exercise with a friend.Join a team and play a game of basketball or tag with your friends.
Step 4: Get some sleep.
Sleep is important as a teenager.As the school year goes on, you might find yourself tired due to the changes in your body and school schedule.Both physical and mental health can be improved by getting enough sleep.If you don't get enough sleep, you will not have the energy to do your best and look bad in the morning.Try to get at least nine hours of sleep each night.It's a good idea to set a sleep schedule.To wake up and go to bed at the same time each day, set an alarm.Take short naps.Sleeping too long in the middle of the day can make it difficult to fall asleep at night, and a quick 30-minute nap can help you feel more rested and relaxed.It's a good idea to limit your intake in the evening.It's possible to stay up far later than you want.Coffee, energy drinks, and soda are not good for you.
Step 5: Good dental hygiene is important.
It's a good idea to brush your teeth at least twice a day.You can brush your upper and lower teeth with the bristles of your brush.You should floss daily.If you don't have time in the morning to do this, you can do it before bed.Drink a lot of water.It helps remove food from your teeth.It can be hard to brush your teeth as a teen.You should buy a toothbrush and toothpaste carrying kit to take with you when you run late for school.You should see a dentist every six months.
Step 6: You should visit your doctor frequently.
Your doctor can tell you a lot about your health.They can treat health problems before they become serious.When you are younger, your doctor will give you the needed vaccines.Your doctor can give you advice about healthy lifestyle choices based on your medical history.If you have any medical concerns, contact your doctor.You could ask your doctor if you are at a healthy weight, what should I do to protect my health, and how my body is growing and changing.
Step 7: Don't drink or smoke.
Teens often experiment with alcohol and cigarettes, but don't give in to peer pressure and use these harmful substancesSmoking can cause diseases.Alcohol is illegal for anyone under the age of 21.If a friend asks you to smoke or drink, politely decline.If they try to get you to drink or smoke, say no.I do not want to harm my health.If necessary, leave the area where your friends are doing drugs.If the driver has been drinking or doing drugs, make sure you don't get in the car.Get new friends if your friends don't respect your decision to remain alcohol- and tobacco-free.
Step 8: Do not use drugs.
Any substance deemed illegal by the Drug Enforcement Administration is included in drugs.It also includes over-the-counter and prescription drugs that are abused.Drugs have a lot of side effects.Marijuana can damage your memory.Teenagers' brains are still developing so it is harmful.Feelings of anger and anxiety can be caused by cocaine.It can cause death and heart attacks.Heroin can be addictive.Drug users are more likely to contract HIV and AIDS if they share needles.Think twice when a friend gives you drugs.If you are caught using drugs by the police, you could face criminal charges.Tell your friend, "I don't want to harm myself or endanger my future by doing drugs."You should as well.
Step 9: Follow safety precautions.
If you are a teen, you will regret not using common sense safety precautions if you get in an accident.Buckle up when in a car and don't text or talk on the phone while driving.Follow the speed limit.It's for the health and safety of both you and other drivers.When riding a bike, wear a helmet.A lifeguard is on duty so always swim with a friend.
Step 10: Abstinence or safe sex should be practiced.
Sex can begin in your teenage years.It's important to avoid STDs and pregnancies if you choose to have sex.Always use a condom.Abstinence is the only 100% effective way to avoid these things.If you have questions about sex, talk to your parents.It is okay to feel uncomfortable talking about sex, but you should do it anyways to ensure you are getting reliable information.Text or email your parents a link to some sexual information you read online and ask if it's true.If you are a girl, talk to your doctor about getting a long-acting contraceptive or a birth control pill.It's never a good idea to have sex just because you're in a relationship.You should be calm but firm in your refusal if you aren't ready.If they really love you, they will respect your decision to not have sex.You run the risk of being pregnant if you have sex.The safest sex is not sex at all.There is a risk of pregnancy and a sexually transmitted disease with sex.
Step 11: Limit the amount of sugar you consume.
Pie, candy, and chocolate taste great, but they don't give your body the vitamins it needs to stay healthy.A high sugar content leads to a build up of fat.You can eat cake and drink soda if you limit your sugar intake.These things should not be part of your daily diet.They are special treats.Popsicles, candy, chocolate bars, ice cream, sweetened fruit juices, cookies, and sweetened cereals are some of the high-sugar foods you should avoid.canned fruit and dried fruit are high in sugar.Instead of eating high-sugar foods, try naturally sweet flavors like grapes, strawberries, peaches, pineapples, oranges, blackberries, and mangos.You can use artificial sweeteners instead of sugar in drinks.
Step 12: It's a good idea to avoid processed foods.
High levels of salt and fat in processed foods can lead to hypertension.Don't eat fast food, potato chips, or cheese snacks.It is okay to have these foods once in awhile, like when you are busy all day; however, you should limit the amount of processed foods that you eat because of their serious negative health impacts over the long-term.If you don't know what processed and unprocessed foods are, look at the label.If there are lots of ingredients with long names that you can't define, you're looking at a processed food.When the serving size is relatively small, avoid foods with nutrition labels that list fat content and sodium levels.Potato chips, pre-packaged pastries, and gummy snacks are some of the processed foods that you should avoid.You don't have to deal with the temptation of wanting to eat these snacks if you ask your parents not to buy them.They should be encouraged to buy whole grains, fruits, and veggies.Apples with a sprinkle of cinnamon are a great snack.
Step 13: It's a good idea to eat a healthy diet.
A healthy diet consists of whole grains, vegetables, and fruits, with a small amount of lean and dairy products.Whole grains can be found in bread, bagels, and pasta.You'll feel better if you eat fresh vegetables like broccoli, tomatoes, and kale.Fruits like apples, strawberries, and bananas give you the vitamins you need.You can eat a variety of healthy foods.If you don't get bored with eating the same thing, swap them out from time to time.Start small if you are not used to eating a healthy diet.Try snacking on grapes or carrots instead of chips.Take a daily multi-vitamin to get the vitamins you need.It is a good idea to eat a healthy breakfast.People who eat breakfast are more likely to eat a smaller lunch and dinner.Try a bowl of fruit or a toast with jam.Sugary foods like toast and cereals are not good for you.
Step 14: Drink lots of water.
Water helps regulate body temperature, bodily functions, and mind.It helps you stay cool during the hotter months.It's a good idea to squeeze a lemon into your water.Try to drink at least eight glasses of water a day.If you exercise a lot, drink more to stay hydrated.
Step 15: It's a good idea to eat healthy portions.
Do not starve yourself.Teens are under immense pressure to look good.Crash Diets are not recommended for teens because they can be dangerous and they often try to meet the expectations of their peers.They can make you feel sluggish.Crash diet can make it hard for you to lose weight since they push your body into starvation mode.Don't engage in binging/purging if you're on a starvation diet.Talk to a mental health counselor at your school if you suffer from an eating disorder.
Step 16: Stay positive
Good mental health can be maintained with a positive outlook.Don't worry about what others think about your future, focus on the here and now.Do you know how much your friends and family love you, and what activities you are good at?You can celebrate your own success.When you get an "A" on an essay or win the first place in your science fair, tell your friends and family.Don't have negative thoughts.Counterexamples that prove you are a good person are what you should think of when you become aware of a negative thought.You might think of a time when you were generous with your friends and bought them ice cream or helped paint their fence.It's a good idea to smile often.
Step 17: Be confident.
Being confident can help you take risks.Don't let yourself get down.Practice and perfect your skills.Continue practicing until you feel like you have reached a level where you are capable of.Say five things good about yourself every day.Start or end the day with a phrase like "Today was a great day."The teen years are when you discover the causes, activities, and feelings that motivate you.You can identify things you enjoy doing and continue to do them.
Step 18: If necessary, ask for help.
Talk to someone if you are struggling with depression, eating disorders, or other issues at school or at home.If something is troubling you with someone you trust, be open and honest.Your parents are a good source of advice.If you don't like talking to your parents, you can turn to a school counselor or a licensed therapist.The best time to deal with issues that might hold you back is in your teen years.
Step 19: Have fun.
Do things you enjoy doing.If you want to pursue your favorite activities with passion, you should try a lot of interesting things.Try out for a soccer team or start a recycling club.As you are a teen, invite your friends to join you.There is an adventure in life.Enjoy every day.
Step 20: Share your thoughts.
Your friends and family are with you.They want to be there for you as well.No matter what you are feeling, tell someone.It's possible to share your feelings with a friend or a parent.Share your joy, happiness, and gratitude as well.There are many ways to share your feelings.Sometimes you can say that you love your dad.It is enough to give a hug to your dad or close friend.It is possible to show how you feel.Sharing your feelings with people who care for you is a good thing.Sharing your feelings can help you feel more confident.