5 Simple Exercises for Teenagers to Stay Healthy and Fit

Teenagers (13-18 years) experience physical, mental, and emotional changes as they grow. To cope with these growth spurts, proper eating habits and exercise are important for a healthy lifestyle. Regular exercise strengthens bones and joints, builds muscle, and provides energy. These five simple exercises can help teenagers feel good about themselves and stay fit.

1. Jump rope

his fun exercise burns fat, helps lose weight, and builds muscle. Just 5 minutes of jump rope, along with other exercises, can give good results. Brisk walking, running, or jogging are also good alternatives.

2. 4-7-8 breathing exercise

This exercise relieves stress and anxiety. Inhale deeply to the count of 4, hold for 7, and exhale for 8.

3. Lying leg lift

This ab exercise reduces belly fat and tones thighs. Lie down on a yoga mat, raise your legs in the air about 90 degrees, and hold the position as long as you can. Repeat 10 times for 30 and 60 degrees.

4. Planks

This exercise strengthens the body and core muscles. Place yourself on all fours on a mat, lock your palms tightly and place your arms over the mat, raise your hip above shoulder height, feel the lower body crunch in that position, and repeat for 30 seconds to 1 minute.

5. Superman lift

Lie face down on a yoga mat with arms stretched in front, lift arms and legs straight simultaneously in the air, and release after a few seconds.


  • Stay hydrated
  • Turn sedentary time into fitness time
  • Split your workout into three times a day
  • Workout together with a friend
  • Get enough sleep
  • Set a goal and reward yourself
  • Eat the right foods with the right calories


  • Do not over-exercise
  • Do not set unrealistic goals


  • Take the stairs instead of using a lift or escalator
  • Do household chores
  • Cycle or walk to nearby shops or markets
  • Take pets for a walk

As Michael John Bobak once said, “All progress takes place outside the comfort zone.” Regular and consistent exercise is essential for a successful workout.