Different exercises

No matter what your shape — apple, pear, ruler, or hourglass — there's an exercise for you!

* Pick exercises you like to do and choose a few different options so you don’t get bored.

* Aim to exercise most days of the week. If you’re not very active right now, start slowly and work your way up to being active every day.

Aerobic exercise

Most of your 60 minutes of daily exercise, at least 3 days a week.

Aerobic activities are those in which young people regularly move their muscles. Running, hopping, skipping, jumping rope, swimming, dancing, and biking are all examples of aerobic activity.

It makes your heart and lungs strong.
Muscle-strengthening exercise (3 or more days each week)

As part of your 60 minutes of exercise each day, at least 3 days a week.

Muscle-strengthening activities make muscles do more work than usual. This is called “overload” and it makes your muscles stronger. Climbing trees, yoga, rock climbing, lifting weights, or working with resistance bands are all muscle-strengthening exercises

It increases your strength and builds muscle.

Bone-strengthening exercise (3 or more days each week)

As part of your 60 minutes of exercise each day, at least 3 days a week.

Bone-strengthening activities push on your bones and helps them grow and be strong. This push usually comes from impact with the ground. Running, jumping rope, basketball, tennis, and hopscotch are all bone-strengthening exercises. (These exercises can also be aerobic and muscle-strengthening.)

It will make your bones stronger. Your bones get strongest in the years just before and during puberty.