What you see on the outside begins on the inside. To look and feel healthy, start with regular exercise. This, and choosing the right foods, is the key to reaching or staying at a healthy weight. Don’t worry! You can do it. It’s not hard to make exercise part of your daily routine. Chances are you’re doing it already and all you need is a boost.

Teens should get 60 minutes or more of physical activity a day. “Activity” is anything that gets your body moving. It doesn`t have to be complicated exercises or hitting the gym every day. All that matters is that you get the right balance of aerobic activity, strength building, and flexibility exercise.

If 60 minutes seems like forever, think about it in smaller, less intimidating chunks. Get up just 15 minutes early and do some yoga stretches. Fast walk or jog for 15 minutes at lunch or right after school. Ride your bike to your friend’s house instead of begging mom for a ride. Before bed or while you’re watching TV, do curls with 5 pound dumbbells. Then add up all the trips up and down the stairs, gym class, soccer practice and shopping and you’ve easily got 60 minutes!

Here are 4 easy ways to get more activity in your week:

·    Start today. Get moving to get your heart beating faster – that’s the key!  

·    Vacuum your room, wash the car, mow the lawn. It`s not a chore — it`s an exercise opportunity!

·    Dance! It burns more than 300 calories an hour!

·    Get your BFF to do it with you. You stay motivated and inspired.

Along with activity, eating well keeps you healthy inside and out. Eating well doesn`t mean dieting over and over again. Here are 5 tips to help you eat healthier:

·    Swap your soft drinks, fruit juices, and sports drinks that are loaded with sugar with water, low-fat milk, or sugar-free drinks.

·    Eat at least five servings of fruit and vegetables a day to keep you feeling full and satisfied.

·    No more super size! Fast food is okay. Keep it small. Have a small, single-patty burger instead of a large one and a side salad instead of fries. Limit your stops at the drive-thru.  

·    Keep healthy foods with you. You’ll eat the first thing you get your hands on, so make sure it’s good and good for you as often as you can.

·    Don`t eat meals or snacks while watching TV because you`ll probably end up eating more than you intend to.

Now for the outside. The number one headache for teens is acne. Contrary to what you may have heard, acne is not caused by dirty skin, eating chocolate, or drinking lots of soda. Acne is caused by overactive oil glands in the skin and an accumulation of oil, dead skin cells, and bacteria, which leads to inflammation in pores. Try these tips to keep acne away:

·    Wash your face, but not too much. Washing too much can over dry your skin and result in more oil and it can irritate existing acne. Do wash after you sweat and as soon as you get home if you work around greasy food.

·    Only use lotion and make up that are noncomedogenic or nonacnegenic – those don’t clog pores or cause acne.

·    Cover your face when you spray hairspray!

·    If you get acne on your chest or back, wear loose clothes that won’t irritate.

·    See a dermatologist for a prescription if your acne persists.

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