Staying active during puberty is great for your body and mind. Here’s how to exercise safely as your body grows and changes.
Listen to Your Body
Growing bodies need rest. If you feel pain (not just tiredness), stop and rest. Pushing through pain can cause injury.
Warm Up and Cool Down
Always start with 5-10 minutes of gentle movement to warm your muscles. End with stretching to prevent soreness and injury.
Mix It Up
Combine different activities, cardio (running, swimming), strength (bodyweight exercises), and flexibility (yoga, stretching). Variety keeps you healthy and prevents overuse injuries.
Fuel Your Body
Eat enough food to support your activity and growth. Your body needs energy from healthy foods, not restriction or dieting.
Stay Hydrated
Drink water before, during, and after activity. Dehydration affects performance and how you feel.
It’s Not a Competition
Your body is growing at its own pace. Comparing yourself to others isn’t helpful, focus on what feels good for YOU.
Rest is Important
Your body grows during rest, not just during activity. Take rest days, sleep enough, and don’t feel guilty about needing breaks.
Find What You Enjoy
Exercise shouldn’t feel like punishment. Dance, walk, swim, bike, play, movement that brings you joy is the best kind.
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