FOR TEENS – Movement for Joy
This information is a brief introduction to physical activity and specific recommendations for you in your teenage years. There is more information on the community site on exercise and musculoskeletal considerations, head over there to learn more:
Musculoskeletal Postural Advice – CF Physio
Being more active can maintain or improve lung health, strengthen your heart and muscles, and make you feel better about yourself. It can also help with improving mood, sleep quality, concentration and long-term health benefits.
- For health benefits, you should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. Forget about CF – this is great for your mental health, brain and co-ordination to name a few!
- Your physical activity should include a variety of aerobic activities, including some vigorous intensity activity (an activity that makes you breathe harder but you should still be able to have a conversation).
- On at least three days per week, aim to participate in activities that strengthen muscle and bone. These activities should be weight-bearing activities including jumping, skipping, weights/resistance etc.
- Activities that help the bones and muscles in your chest (also known as thoracic or chest wall) to move, stretch and increase flexibility, for example bat and ball games, rowing, Pilates, and archery are also helpful.
- Physical activities that are easily accessible and low cost like taking your dog to the park and throwing a ball/running with them, running, brisk walking, bike riding, some basketball at your local school ground, free home yoga/pilates videos, things to use for strength training if you don’t have access to weights/bands, etc. are some other helpful ideas
- Find joyful movement, choose activities that you can look forward to, combine them with music, or meeting up with friends, or together with your family. Join a local sporting club or social roster in a team. And don’t forget to set up rewards for yourself, to celebrate the successes of getting moving!
- Establishing good bone health at this age is really important, here is some helpful information on how and why this important: Skeletal Central – An educational hub for educators and adolescents in Years 7-10 to promote awareness of bone literacy across the lifespan.
- Minimising sedentary (time sitting, or being inactive, not moving) time is just as important as exercise and movement! It is recommended that teens spend no more than 2 hours of sedentary recreational screen time per day (screen time not needed for school).
Please remember it is important to talk to your physiotherapist or healthcare provider before starting any new exercise to make sure it is safe for you, to prevent injury, and to get the most benefit out of the activity you choose.
