Why bother?
- Sexy
Name one sportsman who looks bad in shorts. Darts players don't count. It won't make you Thierry Henry. But your skin, heart and belly will be eternally grateful. - Sorted
Regular exercisers are less stressed. Life doesn't often get them down. They sleep better. Like oiled machines - they run smoothly. - Sums
1 hour run = 500kCals = 2 bags of Revels. Adds up, really. - Smug
Changing rooms. Be fabulous in the communal torture chamber. - Success
Whoever heard of girls cheering you through a game of Grand Theft Auto?
Put in the groundwork now. Exercising when we're young makes our heart and bones healthy for the future. It's called taking out insurance.
What to do?
Take your pick:
To stay healthy:
- The Big Two: Walk and Climb Stairs. Wave the bus and the lift goodbye.
- If we're active (not vegging) for an hour a day, 5 days a week, we're doing enough.
- I make that 10 minutes to school, 20 minutes football, 10 minutes home and 20 minutes pretending to be Mica in your bedroom. So even Lycra-phobes can manage.
To get fit:
- Work up a sweat three times a week, 20 minutes a go. Only 30% of young people do this regularly. Join them. It's a weekly total of only one episode of Ugly Betty. And no, getting physical with Mr or Miss Perfect doesn't count.
- Much depends on where you live and what you like. There's no point aiming Steve Redgrave if you can't swim and the nearest river is 50 miles.
- Get slightly out of breath doing whatever you fancy. You're too old to be scared of your PE teacher. And a few years from personal-trainer-sized bank balances. So DIY.
- Swim, jog, cycle, dance - Get "A Brand New Body” with Colleen McLoughlin if you have to. Your body's not fussy.
Excuses, excuses…
"I'm flabby/skinny/out of shape. I'll get laughed out of the gym". We've all been there. Even Johnny Wilkinson wasn't built in a day. Start slowly, then take a deep breath and go public. You'll soon have all the right attention. Envy and admiration. Go get some.
Further help and advice
Exercise tips
NHS stuff about exercise
The Site: Sport and Gym
Women's Sport and Fitness Foundation
Written by Dr Melissa Sayer
Last updated February 2009
Previous article
cherish, 16
I used to be quiet fit when i was at school i took p.e as an option so i did a lot of running and really enjoyed it but know ive left school and gone to college i seem to do no exercise and i have started eating loads of rubbish like chocolate/crisps and im gaing so much weight - i am going to try and follow yr advise its been very helpful..
kate, 14
for the whole of year 7 i went to a rowing club and now i can still see the great affect it had on my body. i feel really good about myself and yes to kristi i have a friends who is on a diet and does diet videos everyday and is skinny - but get she still says she's fat. i believe in being fit and healthy trust me it pays off
Rose, 13
I'm one of the chubbiest girls in my class and most of the boys tease me about it (thankfully, the guy I have a crush on doesn't seem to mind!) and I've always felt really insecure about it. Plus, two of my best friends both go on about how fat they are even though they are both really thin. It would be unhealthy if I was exactly their body shape & size because I'm v tall and they're both quite small - but I'm making an effort now!
Ed, 16
Im quite unfit and I have been put off going to the gym by 1. My parents despising the gym for no real reason. 2. The Fact I have little confidence in myself and people would just laugh at me. Stuff my parents, stuff my fears, Im going to try and get fit!
kerry, 16
every time i have am exam i do alot of excercise. this way i take in info whilst lossing weight!! xox
Shan, 13
Im curvy made, and I love it, but im starting Karate, its great for your leg muscles and it builds up your whole body, I also swim and have PE at school twice a week, I do basketball the only days I dont do sport is the weekends, I usually go shopping, thats light excersis, especially with my mates ;]
Kristi, 14
Anyone else, like me, ever determined to loose weight and stay healthy by exercising etc. and either never stick to the routine or fully change your mind one day with a huge bag of cookies in your hand, and then feel bad the next day??loland does anyone else HATE it when your skinny friends go on and on about how 'FaT' they are?! haha yeah, right.Live life the way you want to live it
Mel, 17
this helped encourage me
Ellie, 12
Cycling is a fabulas way of keeping fit, you don't look silly, its great fun and you can get to places easily. I cycle to school and cycle through the local park on weekends.
Vicky, 14
I'd love to go for a jog in the mornings but im just too scared of people watching me. x
Mary
I stay fit by goin dancing on saturday frm 10 til 4;30 helps me alot
Jem, 16
exercise is also great cause you can feel like you've achieved something!!
Yvette, 16
I am perhaps the laziest human being alive when it comes to exercise. However, it wasn't until I tried to run a mile that I realized that I was not fit and headed for some serious trouble down the line. I am now able to jog a mile and walk a few more after that and I've lost quite a bit of weight. I'm still not where I want to be, but I am improving everyday. :)
megan, 13
that advice is very true. Me and my friend Minnie keep very healthy, we go to the gym and eat very healthy. I have two bowls of fruit a day and hardly eat junk. We say to only eat junk on the weekend. Try it and see how much better you feel about your body. Even if all you need to do is tone up, just do 20 situps a day, it'll make your body imporve.
jazmin, 13
i go running every morning with my dad and afterwards during the day i feel energised and more alert and find myself paying attendsion even in maths. so i advise u guyz to just get a lil bit of exercise cause it makes u feel great
naomi, 13
im quite unhealthy but im going to try a boxing or karate club soon and ive started drinking lots of water and eating my 5 a day!x so be healthy peoples and being healthy doesnt mean being slim x
rachael, 14
Its true you feel so much happier AND you can eat more of whatever you want if you exercise more whooo lol!!
Natalie, 17
I am going to try and succeed! Very helpful advice, keeps me motivated to achieve this goal :)
Maya, 13
Trust me it works I've lost some wait and now I'm getting curves I feel so much better about myself
shan, 14
i like keeping fit and eating healthy
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