How much activity
Teenagers should aim for an average of at least 60 minutes of moderate to vigorous activity a day, like brisk walking, cycling, football, badminton, dance or swimming.
At least three days a week should include activities that strengthen muscles and bones, like bodyweight exercises, climbing, jumping or supervised weight training.
Strength training is safe when done right
With good technique and supervision, strength training is safe for teenagers and does not stunt growth.
Start with bodyweight exercises like squats, push-ups and planks. Learn form before adding weight, and increase slowly.
Aim to get stronger and enjoy movement, not to change how your body looks quickly.
Avoiding injury
Warm up for 5 to 10 minutes before exercise and cool down after.
Rest days let muscles repair and grow. Playing one sport all year round without breaks increases the risk of overuse injuries; mixing activities helps.
Drink water before, during and after exercise, especially in Indian summers. Avoid intense exercise in the hottest part of the day.
Listen to your body
Muscle soreness a day or two after a new exercise is normal. Sharp pain, swelling, pain that gets worse or does not improve with rest is not.
Any head injury in sport, especially with headache, dizziness, confusion or vomiting, means stop playing and get checked by a doctor before returning.
Be very cautious of muscle-building powders and pills sold in gyms or online. Some contain hidden steroids or other harmful substances. Food is enough for nearly all young athletes.