Teenager: Thank you for meeting me today.
Woman: Of course, what can I do for you?
Teenager: Well, I gained some weight recently, and I constantly feel fatigued. I am fed up with it, and I wish I could change something in my life to feel better.
Woman: I see. I need to know something more before we decide what to do. What type of physical activity do you do and how frequently?
Teenager: Well, I’m afraid there is nothing I can be proud of…. I don’t do any sports.
Woman: All right… But there must be something like walking or riding a bike. Even occasionally.
Teenager: Not really. My mum drives me to school and picks me up later. When I meet with friends, we mostly stay at somebody’s house.
Woman: And how do you usually spend your time?
Teenager: Like an average teenager; playing games, watching videos, talking to friends, and sometimes reading a book.
Woman: Oh boy, it seems that you spend most of your time sitting. Everyone who sits for more than 6 hours a day surely leads an inactive lifestyle and it must be changed.
Teenager: True. And it is getting on my nerves. I need to change my attitude, because my back started to hurt, and that definitely doesn’t improve my mood.
Woman: To my mind, you need to start with exercise to see any difference. Physical activity should be part of your life both at school and around the house.
Teenager: But I haven’t been exercising for such a long time…Will I manage?
Woman: To get you started, let me tell you that according to current research, physical activity, exercise and sports, can reduce the risk of cardiovascular disease, type 2 diabetes, obesity, and even early death.
Teenager: These are very serious diseases... That sounds terrifying…
Woman: It does! To make you even more aware of the dangers of the sedentary lifestyle, let me add that it is associated with a higher risk of developing mental disorders, including depression.
Teenager: Enough. I got it. Where to start? What to do?
Woman: Remember to start with what you find best for you. It can be walking, taking the stairs, skipping, or simply stretching. But first, change little things while being at home. For example, instead of lying on your bed when you talk on the phone, try standing up and walking. Set the alarm to remind you to stand up and stretch. Preferably every hour.
Teenager:  It doesn’t sound all that bad.
Woman: It  doesn’t. Prepare your body for a more intense workout with some gentle yoga stretches first. After a few days, find some workout video on the internet that you feel like doing, and do it regularly four or five times a week.
Teenager: How long are the workouts supposed to be? I’m not into sports…
Woman: Start with 10‑minute workouts. Once you feel stronger, search for longer videos. Over time, try to combine a variety of cardiovascular exercises, such as running or cycling, with strength‑training exercises.
Teenager: Not much convinced about running…
Woman: Walk then. If you are a dog owner, it’s easier to motivate yourself. Walk at least 30 minutes a day at a pretty intense pace.
Teenager: That sounds better.
Woman: Besides, you can always do more chores around the house such as vacuuming, dusting, mopping, or gardening, which also involve a lot of physical effort. It’s all about moving!
Teenager: I didn’t think about it this way, but you’re right.
Woman: As a student who gets to school every day, consider quitting going there by bus or car and choosing walking. Walking to school has many benefits. First of all, you get a morning dose of fresh air, which will keep you awake during lessons. Second, you will burn some calories and strengthen your muscles.
Teenager: It’s doable. My school isn’t far away from my place.
Woman: That’s good. But even when you need to take a bus, don’t take a seat. Stand during the ride. Another thing that might sound odd: try taking the stairs as much as possible. Taking the stairs is one of the best exercises for our legs. So, every time you face the choice whether to take a lift or take the stairs at school, choose the effort. And…there is one more thing you can do at school.
Teenager: What is it?
Woman: It’s a common picture at schools that during the breaks students sit on the floors or chairs listening to music or scrolling their mobiles. Try to avoid that. Motivate yourself and encourage your friends to move around the corridors. Remember, even a little movement is better than none.
Teenager: I will do my best.
Woman: Don’t give up, and you will surely see a difference after one week. Good luck!
Teenager: Thank you for all the advice. Please, keep your fingers crossed for me!