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Teen Survival Guide:

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Taking care of your reproductive health

Taking care of a beautiful you, inside and out

Alcohol and other drugs

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Teen Survival Guide

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Teen Survival Guide

Taking care of a beautiful you, inside and out

Exercise

You may know girls who complain about exercise—“It’s boring,” “It’s too hard,” or “It takes too much time.” Sure, keeping fit can challenge your mind and body. Just keep in mind that exercise is key to good health.

Exercise can:

help you keep a healthy weight
help prevent serious illness, like heart disease, certain cancers, type 2 diabetes, and osteoporosis
boost your energy level and mood
help you to feel good about yourself

Fun quiz

Not being active is called s _ _ _ _ _ _ _ _. This kind of lifestyle can cause weight gain and even obesity (dangerously high weight). It can also put you at risk for certain diseases.

*Hint: You can find the answer in one of the web sites listed at the end of this section.

Answer: sedentary

Plus, it can be fun! So, don’t make excuses—get active and keep moving!

Keys to keeping active

Just starting out? Begin with small goals you can reach. Over time, reach for higher goals. If you want to run, start by switching between running and walking. Build up your distance and speed over time.
Find the right activity for you. Ask yourself: Will I enjoy it? Is it safe? Do I have time to do it? Do some of my friends want to try it with me? Stick with the things that you like, that you have time for, and that you can do safely.
Protect yourself as needed by wearing a helmet, mouth guard, special eyewear or wrist, knee and elbow pads. Make sure your shoes are sturdy and fit well. Ask a coach or adult to help you pick out the proper footwear.
Stretch your muscles for 5 minutes before and after working out so that you don’t get hurt.
Don’t overdo it! A good way to know if you’re working out too hard (or not hard enough) is the “talk-sing test.” If you can talk while working out, you are moving at a pace that is good for you. If you are too breathless to talk, slow down. If you can sing, pick up the pace.
Drink water before, during, and after your workout to keep your body from overheating or getting dehydrated. Dehydration happens when the body loses too much water and it is dangerous.
Do not exercise outdoors if it is really hot and humid. Also, avoid outdoor exercise if air pollution levels are high.
Don’t overdo it! If working out is all you do or think about, talk with a parent or guardian, coach, or another trusted adult.

Activity:

For one week, give up 30 minutes of TV watching every day to do something active. You could walk the dog, turn on some music and dance, or go roller-blading with a friend. When your week is up, write down here how keeping active has made you feel:

_______________________________________________

Teen tip: Teenagers need to exercise about 60 minutes every day. The exercise you get in your gym class is probably not enough to add up to the total amount you need each week.

To: girlshealth.gov
From: Julie (age 15), Fremont, Nebraska

Why do people make such a big deal about heart disease?

Heart disease is the number one killer of both men and women. When you are young, it's easy not to think about this kind of problem. But heart disease comes on over time, which is why it is so important to start having a heart-healthy lifestyle when you are young. You can lower your risk of getting heart disease by eating right and exercising regularly. This also will help protect your body from other health problems that are linked to eating habits and physical fitness.

Exercise is important, but too much exercise can be very bad for you.

For help getting started, check out your local community or recreation center or look into your activities at your school today!