A nationwide survey in the United States revealed that exercise equipment causes injuries to approximately 16,500 children between 5- and 14-year-olds annually. While there is no collated data on tweens and teens’ gym-related injuries in India, you do get to read of such incidents in newspapers,websites and so on. So, impressionable teens aspiring for six packs abs or toned tummies a la Bollywood actors surely need to ‘tread’ with caution in the gym. Ideally, choose good old sports over gymming. The big Q: What’s the right age to gym? According to experts, 18 or above is the right age for doing high intensity weightlifting and other machine-related workouts in a gym. Gymming and lifting heavy weights before this age can play havoc on a growing body by stunting height and overall growth. Therefore, while fitness should be a top priority, conventional gymming such as machine-related exercises and weight training should be a big no, advise fitness experts. If you are a fitness freak, choose alternate physical activities, says fitness trainer and holistic living guide Kiran Sawhney.
Fitness is not all about gymming
Staying fit at any age is good but unfortunately, it has been equated with gymming in modern days. Remember, fitness is more than going to a gymnasium – playing hopscotch in the garden, cycling in your neighbourhood, the woods or hiking up the hill are good fitness activities. Similarly, playing any sport such as cricket, basketball, swimming, lawn tennis, etc. are great for health as they keep your fitness levels in top form.
Even small activities can keep you fit
Choose walking or running in the park with your friends, join a yoga/ taekwondo/kickboxing/swimming class or even a dance class. This way you learn a life skill and do these activities in a group unlike gymming which is a solitary activity – what’s the fun if you are not running amok amid nature with friends!
Take up aqua sports
Aquatic sports where instructors help children do some basic exercises (that are a lot of fun) in a swimming pool is a great way to stay fit and also reduce stress. Play ball in the pool with friends even without the help of instructors. But children under 14 will be safer with a trainer around.
What about protein shakes?
Now, this is only for adults. Growing-up children and teens don’t need protein shakes at all. Rather, they should eat a balanced diet: egg, wholewheat, fresh seasonal fruits, dry fruits (almonds, walnuts, pistachios), vegetables, milk, fish, lean meat, fish and drink plenty of water. It is also good to avoid processed food and junk food such as biscuits, bakery items and excessive sugar and sugar-laden munchies.
If gym is what you want, get a certified trainer
Do that with a certified trainer but check his credentials first. It’s okay to ask about institutes and where instructors got their training from. A credible sports instructor will guide you with a customised exercise plan because each person is different from the other and their strengths and weakness (and threshold of endurance) will not be same. For instance, a qualified fitness trainer will encourage children to do floor exercises rather than running on the treadmill and such other activities that may lead to injuries, like a strained hamstring or a pulled vein. Better safe than sorry!
How much exercise?
According to a Swiss report, too much exercise can make teenagers unhappy. The study conducted on 1,200 adolescents also found that moderate fitness activity keeps teens in the happy zone, and teens exercising for two or more hours a day, report lower levels of emotional well-being. Stick to an hour or an hour and a half of physical activity.