Enjoy Moving: Establishing Lifelong Exercise Habits for Teens Aged 12-18
Recommended Books
- “The Teenage Brain: A Neuroscientist’s Survival Guide to Raising Adolescents and Young Adults” by Frances E. Jensen and Amy Ellis Nutt: Provides insights into adolescent brain development and the importance of exercise for cognitive function, empowering parents, grandparents, and guardians to encourage healthy exercise patterns in teens aged 12 to 18. [LINK to Audiobook/Hardcopy]
- “Strong Fathers, Strong Daughters: 10 Secrets Every Father Should Know” by Meg Meeker: Offers guidance for fathers (and father figures) on nurturing their daughters’ physical and emotional health, emphasizing the role of regular exercise in promoting confidence and resilience in teenage girls aged 12 to 18. [LINK to Audiobook/Hardcopy]
- “Get Strong: The Ultimate 16-Week Transformation Program for Gaining Muscle and Strength—Using the Power of Progressive Calisthenics” by Al Kavadlo: Presents a progressive exercise program suitable for teenagers aged 12 to 18, encouraging parents, grandparents, and guardians to support their teens in building strength and fitness safely and effectively. [LINK to Audiobook/Hardcopy]
- “Fueling Young Athletes” by Heather Mangieri: Provides evidence-based nutrition and exercise guidance tailored for young athletes aged 12 to 18, empowering parents, grandparents, and guardians to support teens in optimizing their athletic performance and overall health. [LINK to Audiobook/Hardcopy]
- “The Athlete’s Guide to Recovery: Rest, Relax, and Restore for Peak Performance” by Sage Rountree: Offers strategies for effective recovery and injury prevention in teenage athletes aged 12 to 18, educating parents, grandparents, and guardians on the importance of rest and rejuvenation alongside exercise for long-term health. [LINK to Audiobook/Hardcopy]
Beneficial Supplements
- Omega-3 Fatty Acids [LINK]: DHA and EPA support brain health and may enhance mood and cognitive function. A suggested dose is 250-500 mg combined DHA and EPA daily. A study published in Pediatrics in 2018 by Cooper et al. found that omega-3 supplementation improved cognitive function in adolescents.
- Vitamin D [LINK]: Essential for bone health and immune function. Adolescents often have insufficient levels, especially if they have limited sun exposure. A dose of 600-1000 IU daily is recommended. A study published in the Journal of Clinical Endocrinology & Metabolism in 2012 by Gordon et al. demonstrated the importance of vitamin D supplementation in adolescents for bone health.
- Magnesium [LINK]: Supports muscle and nerve function, energy production, and bone health. The recommended dose is 200-400 mg daily. A study published in The Journal of the American College of Nutrition in 2004 by Garrison and Somer highlighted the importance of magnesium in energy production and muscle function.
- Vitamin B12 [LINK]: Essential for energy metabolism and neurological function. Adolescents, especially those following vegetarian or vegan diets, may be at risk of deficiency. A dose of 2.4 mcg daily is recommended. A study published in the European Journal of Clinical Nutrition in 2015 by Obeid et al. emphasized the importance of vitamin B12 for cognitive function.
- Probiotics [LINK]: Support gut health and may positively impact mood and immune function. A dose of 1-10 billion CFUs (colony-forming units) daily is suggested. A study published in Brain, Behavior, and Immunity in 2015 by Slykerman et al. found that probiotic supplementation improved mood and stress resilience in adolescents.
- Iron [LINK]: Important for oxygen transport, energy production, and cognitive function. Adolescents, especially females, are at risk of iron deficiency. A dose of 8-15 mg daily is recommended. A study published in the American Journal of Clinical Nutrition in 2001 by Bruner et al. demonstrated the impact of iron supplementation on cognitive function in adolescents.
- Multivitamin and Mineral Supplement [LINK]: Provides a comprehensive range of nutrients to fill potential gaps in the diet. Look for one tailored to adolescents’ needs, and follow the recommended dosage on the label. A study published in Nutrients in 2017 by Haapala et al. found that multivitamin supplementation was associated with improved dietary intake and nutritional status in adolescents.
Informative Websites
- Teen Health and Wellness – https://teenhealthandwellness.com
- Synopsis: Offers articles, Q&A sections, and resources tailored to adolescents’ concerns, helping teenagers understand the importance of exercise for physical and mental well-being and providing tips for integrating it into their daily lives.
- The Body Positive – https://thebodypositive.org
- Synopsis: Provides tools, workshops, and articles focusing on body acceptance and holistic health, empowering teenagers to develop a positive relationship with exercise as part of a lifelong journey toward self-care and well-being.
- TeensHealth – https://kidshealth.org>teens
- Synopsis: Offers articles, quizzes, and videos covering a range of health topics, including exercise and fitness, providing teenagers with evidence-based information and practical tips for incorporating physical activity into their routines for lifelong health.
- Girls on the Run – https://www.gotrdfw.org
- Synopsis: Provides resources and programs aimed at inspiring girls to be joyful, healthy, and confident through running and physical activity, fostering a lifelong love of exercise and promoting positive body image.
- Boys & Girls Clubs of America – https://www.bgca.org
- Synposis: Offers programs and resources focused on physical activity and healthy living for adolescents, providing opportunities for teenagers to engage in sports, fitness activities, and educational workshops to develop lifelong exercise habits.
- Fit Kids – https://fitkids.org
- Synopsis: This website focuses on encouraging physical activity among kids and teens through fun challenges and programs, allowing parents to easily find engaging activities that foster a love for exercise.
- Center for Young Women’s Health – https://youngwomenshealth.org
- Synopsis: Offers articles, guides, and Q&A sections addressing various health topics relevant to teenage girls, including exercise and fitness, empowering them with knowledge and strategies to prioritize physical activity for lifelong health and well-being.
Inspiring TED Talks
- “The power of vulnerability” by Brené Brown
- Synopsis: Encourages teenagers to embrace vulnerability and authenticity, including in their fitness journey, fostering resilience and a positive mindset crucial for sustaining lifelong healthy exercise habits.
- “How to make stress your friend” by Kelly McGonigal
- Synopsis: Teaches teenagers how to view stress as a positive force and offers strategies for managing it through activities like exercise, promoting mental well-being and resilience in maintaining regular physical activity.
- “Inside the mind of a master procrastinator” by Tim Urban
- Synopsis: Explores the psychology of procrastination and offers insights into overcoming it, encouraging teenagers to prioritize exercise and take proactive steps toward developing lifelong healthy habits.
- “The happy secret to better work” by Shawn Achor
- Synopsis: Discusses the importance of happiness in achieving success and offers simple exercises, including physical activity, to boost mood and well-being, inspiring teenagers to integrate exercise into their daily routines for lifelong happiness and health.
- “Teach every child about food” by Jamie Oliver
- Synopsis: Advocates for teaching teenagers about healthy eating and cooking, emphasizing the importance of a balanced diet and regular physical activity in promoting lifelong health and well-being.
- “The art of stillness” by Pico Iyer
- Synopsis: Highlights the importance of finding moments of stillness and quiet in our busy lives, suggesting that activities like yoga and mindfulness practices can provide opportunities for physical and mental well-being, supporting teenagers in incorporating holistic health practices into their exercise routines.
- “What makes a good life? Lessons from the longest study on happiness” by Robert Waldinger
- Synopsis: Shares insights from a study on happiness and well-being, emphasizing the importance of relationships, health, and fulfillment, inspiring teenagers to prioritize their physical and mental health, including regular exercise, for a fulfilling and joyful life.