Good For Teenagers

Get up, get active and get out there!

At least an hour of energetic activity a day (the sort that makes you huff and puff).

No more than 2 hours a day in front of the TV, playing computer games or surfing the net.

Although there are many young people who are active, there is an increasing number spending a lot of time being inactive. This can cause an energy imbalance (taking in more energy than is expended), often leading to weight gain and health risks associated with weight gain. Everyone, even if you are a healthy weight, still needs to be active.

There are lots of other benefits too:

• Healthy growth and development, including strong bones, muscles and lungs- they will last longer- and so will you!
• Meeting new friends and feeling part of the community
• Developing flexibility, balance and coordination
• Reducing stress and promoting relaxation and self-confidence
• Being happy and full of energy.
• Activity releases endorphins which are the body’s natural “feelgood” chemicals
• Exercise can improve your skills at a particular sport
• Regular exercise can help you to sleep better
• Being healthy helps you to look your best which increases your self-esteem

Recommended activity levels for teenagers

Tips for being more active

• Remember you don’t have to exercise for an hour at a time- try doing 10-20 minutes at different times during the day
• Take the stairs instead of the lift/ escalator
• Take your dog for a walk- it can sometimes be a bit easier if you have a purpose for your walk, and the dog will love it too!
• Have a game of sport during your lunch break (handball, soccer, football, cricket)
• At lunchtime go for a walk with a friend and talk rather than sitting and talking
• Go dancing with friends
• Ride a bike whenever you can- it’s good for the environment and your health
• Joining a local sporting club is a great way to improve fitness and skills and to meet new people.
  List of NSW sport and recreation organisations

It can be difficult to balance activity and school work or work. Here are some tips to reduce inactivity:

• Talk with your family about setting times for watching TV- if there is a specific program you want to watch, make the time to sit down and watch it, but do something else before it starts and after it finishes- perhaps take the dog around the block.
• Try to limit your time watching TV and on computer games, internet surfing and online chat, to no more than 2 hours each day
• Make good use of the daylight hours to be active- if you need to use the computer, try to do it at night rather than the afternoon
• If you have a TV or computer in your bedroom, perhaps you could consider moving the TV or computer in to another room to reduce the temptation of spending a lot of time watching, playing or chatting.

Drink H2O - think water first

Give Fizz the Flick

Soft drinks are full of empty kilojoules. That means it provides a large amount of kilojoules, mainly from added sugar, without supplying any nutrients that healthy bodies need.

A can of soft drink per day adds up to a huge 18kg of sugar in a year.

What’s the go with other Sweetened drinks?

• Cordial, fruit juices, flavoured mineral waters and sports drinks are usually high in some form of sugar
• They contain few important nutrients and may lead to tooth decay.
• Even fruit juice, which has some nutritional value, still contains sugar and should be limited.

Why limit fruit juice?

As juice comes from fresh fruit, it is easy to believe it is a natural, healthy food, full of vitamins. Kids only need half an orange to get their daily requirement of vitamin C - but it takes 3 or 4 oranges to make one glass of juice

What should I drink instead?

Water is the best to quench thirst and avoid unneeded sugar and kilojoules.

• Teenagers, should drink plenty of water each day.
• Our bodies are made up of 50-60% water.
• Water lost each day through breathing, sweating and going to the toilet needs to be replaced, especially in hot weather.
• Not drinking enough causes dehydration.
• Any level of dehydration can cause headaches and irritability and affect concentration.

Tips for drinking more water!

• Have your own individual water bottle that goes with you everywhere.
• Have water icy cold!
• Freeze half the bottle and fill half the bottle, that way when you fill it up in the morning it is chilled ready to go.
• At home, have a jug or bottle of cold water to be in the fridge easy to access whenever the thirst hits.
• Have a jug of cold water on the table at meal times

Reduced-fat milk

Reduced-fat milk (except for children under the age of 2 years) is a good source of nutrients (protein, calcium and vitamin B12).It is important for strong bones and teeth. It contains the same nutrients, as full- cream milk (including calcium), but has less saturated fat.

Plain Reduced fat milk is preferable, but flavoured reduced fat milks are also acceptable. Milk drinks with fruit added, such as smoothies, are a good healthy option.

Fact sheet on healthy drinks

Click here to find out more….

• Some tips for healthy drinks
• More background info on sweet drinks