No, exercise is not a punishment and it's not something you do just to look a certain way. It is one of the few things that actually changes how you feel - that very same day.

According to the World Health Organization, teenagers need an average of 60 minutes of moderate-to-vigorous physical activity daily - and it doesn't necessarily have to be in a gym. Anything that gets your heart rate up counts: brisk walking to school, dancing in your room, playing soccer with friends, skateboarding, even vigorously cleaning your room. Three times a week, it is good to add exercises that strengthen muscles and bones - squats, pull-ups, climbing, bodyweight training.

Why it's worth it:

• Your brain works better. Movement increases blood flow to the brain and improves concentration and memory - something that directly helps you in school.
• Your mood lifts effortlessly. Even a short walk can reduce anxiety and pull you out of a bad day.
• Sleep quality improves, and you need exactly that - see the next article.
• Your bones and muscles are being built right now. The teenage years are the period when the body lays the foundation for a lifetime ahead.

You don't need to conform to everything for the sake of the "ideal figure." Choose a sport, a form of movement that you genuinely enjoy - otherwise, you simply won't stick with it for long. If you hate running, try swimming. If the gym bores you, try martial arts or dance. The goal is not to be perfect, but to move every day.

Sources:

• WHO Guidelines on Physical Activity and Sedentary Behaviour (2020), who.int
• CDC - Physical Activity Guidelines for School-Aged Children and Adolescents, cdc.gov