As you grow, you may get more inhibited and less physically active. Even if you may think you are very active, you may not be meeting the physical activity recommendations. Many teens are sitting in class all day and not aware of the importance of being active throughout the day (just as nature intended), even if they exercise. If you have been in energy conserving mode, start getting active now. You can feel young and energetic: this is the time to step up your physical activity, improve your fitness, and lose weight if you need. If you prioritize exercise and moving more throughout the day, you will likely remain lively and fit even when you are old.

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School

               

Do small movements with arms and feet while sitting in class

 

Talk to your teachers about VMove to make the classroom move-friendly

 

Add some head/arm/shoulder movement while you walk

 

During breaks, do squats or fast dancing in a group

               

Home

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While watching TV, or using electronics, move around: see ways you can do this

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Use a high table to do homework on so that you can stand/walk in place while working

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Use moving and getting fit as a good excuse to take frequent breaks from homework to jump around and let loose and have fun

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Add extra movement to any house chores that you do (or if you don’t do house chores, impress your parents by doing chores, and pick the ones that already involve movement such as vacuuming)

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Extracurricular Activities

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While waiting for a parent/friend, walk in place

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If you are doing something sedentary, try to take frequent breaks or try it while standing

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Join or start group activities such as dance, sports, karate, or yoga

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Learn and play sports or do some athletic activities regularly. If you start now you can remain active for many years, much harder to start when you are older.

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Socializing

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Walk in place or do small movements with your hands

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Inspire your friends and make it cool to VMove and burn those calories together

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Use VMove to socialize and make new friends

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Do something bold, silly, active, and fun so that you can help others break their barriers, and you can also brag about it for a long time.

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Dare each other to take a big step.  VMoving together to make some part of the world move-friendly