Teens - Healthy Santa Clarita

Exercise ... Your Inner Strength

Exercise serves many different purposes especially for a growing teen. Not only will exercise help you maintain your muscle strength, flexibility and physique, but it has several other benefits as well.
Exercise produces natural body chemicals called endorphins, which enhance emotional well-being and promote happiness and extra energy. In addition, exercising has several long-term benefits such as aiding in diabetes and hypertension disease prevention.

Cardiovascular Exercise

Cardiovascular exercise is exercise that promotes a healthy heart. The amount of oxygen flowing in and out of the heart during a regular exercise routine helps to work out the heart as well as provide oxygen to various organs in the body. It is recommended that teens engage in a cardiovascular workout for at least twenty minutes, three days a week. However, conventional forms of cardiovascular activity such as walking or running are not the only activities that promote heart health. If you are involved in extracurricular sports or fitness programs, these are also considered cardiovascular exercises. In addition, activities such as biking, swimming, dancing, hiking, etc. are also great activities that work towards achieving optimum heart health.

Strength Training

Strength training is great for targeting specific muscle groups within the body that you would like to strengthen and build. After continuous work, your muscles become stronger, making it possible to build up more muscle mass in your body. Some areas that are frequently focused on whole strength training are arms, legs and abdominal muscles. To strength train your arms, try pull-ups, push ups or swimming; for stronger legs try running or biking; and for stronger abs try crunches, bike riding or rowing.

Flexibility

To avoid injuries to your muscles and tendons, it is extremely important to stretch your muscles and to do exercises that promote flexibility. Additionally, stretching helps circulate oxygen throughout your muscles.  This can aid in preventing muscle soreness after a strenuous workout. Several calisthenics can be done to aid in flexibility. Some of them are Pilates, basic stretching, yoga and dance.

Eating Well, Even While Eating Out

We know that eating healthy foods is essential to obtaining a healthy weight and lifestyle. Incorporating food such as fruits, vegetables, proteins and grains contributes to our strength, growth and overall quality of life. But it can be difficult to make the decision to eat healthily while temptations lurk through every menu at every restaurant. Though splurging once in a while on your favorite foods is okay, how can you maintain your busy schedule and incorporate healthy foods into it?

The Splurge Mentality
Many people figure that it is okay to splurge on our favorites when we eat out, as long as we eat well while at home. However, many people don’t consider how much they actually eat out. Here’s a challenge, keep a journal of what and where you eat for an entire week. You might be surprised at how many unhealthy meals you consumed, especially while eating on the run!

How Unhealthy Eating Affects the Body
Not only is unhealthy eating attributed to the obvious problems of weight gain and diseases like diabetes, but it also affects our bodies in other ways. Eating foods that are unhealthy contributes to bringing the body down in several ways:

• Strain of day-to-day mental functions
• Energy loss
• Weight Gain
• Future Health Risk
• Lack of Strength

Eating On the Run

Though it may seem difficult to choose healthy meals while on the run, it can actually be simple. While eating a fast food meal at a restaurant or grabbing something from your fridge remember that you are in control and that variety is essential. Here are a few pointers to help you choose healthy options while on the go:

• A Healthy Balance. Look for meals that contain a healthy balance of protein, fruits, vegetables and grains. Something like a turkey sandwich on whole wheat bread is a great alternative to a cheeseburger.
• Watch Portion Size. Though restaurants like to give you large portions remember that you don’t have to eat it all. Consider boxing up half of your meal to eat later in the day.
• On the Side, Please! Ask for salad dressings and other condiments on the side, that way you control the amount that you’re eating.
• The Tough Choice! Try to choose vegetables over french fries and fruits over sugary desserts.
• Jump Off the Soda Bandwagon! Try water or unsweetened iced tea as an alternative to soda. Sodas contain large amounts of sugar that will temporarily boost your energy but will ultimately leave you feeling fatigued.

Use this form to keep track of your progress.  If you can’t remember the food groups to choose from, click here to take a look.
Try to incorporate some of these options into your daily habits; you’ll feel better about your choices and your body will thank you.
With these tips you are well on your way to leading a nutritious and healthy life. Take the time to sit down with your family and set goals to achieve good health.
I want to personally thank you for taking the time to make healthy living an important part of your life. Making good choices in your food, drink and daily exercise plan will help you live longer and live healthier!

Sincerely,

Marsha McLean
Mayor