Taking the right track to adulthood

Pratik S Rao & Veena K V suggest exercises and diet for young women to prepare them for adult life.

Adolescence is one of the most exciting and yet, challenging periods in human development. It generally occurs between 12 and 21 years of age and is a period of tremendous physiological, psychological and cognitive transformation in a growing person. As wellness professionals, we have the opportunity to help young women develop a healthier body image and a greater sense of self-esteem that will prepare them for adult life ahead. A well balanced diet and regular exercise will go a long way in achieving this.

Exercise

Among the changes that characterise adolescence, growth spurts are one. Bones tend to grow fast, and the muscles stay a little tighter. This makes it difficult to maintain flexibility. Also, boys and girls have different bone growth during puberty — girls undergo bone growth and an increase in height about two years before boys. Training for girls therefore needs to take into consideration these differences.

When it comes to fitness routines, yoga is one of the best options. Yoga has immense power in building both the mind and body. For busy, restless growing young women, yoga will add not just fitness but discipline to their life. The following poses work well with teens — mountain pose, downward dog, warrior I and II, cobbler’s pose and standing forward fold. However, any teenager with a musculoskeletal injury must consult a physician before beginning yoga.

Adolescent girls must also try cardio and strength training.  A couple of brisk walks every week will make for a modest level of cardio. When it comes to anaerobic exercise, females have a much lower anaerobic capacity than males. It is important therefore to be aware of the intensity of exercise regimes, as it is not the duration but the intensity of exercise that could lead to more harm.

Diet

In addition to exercise, the nutritional needs and eating behaviour of adolescents also impact their health. Developing teens lack the ability to associate their current eating habits with their future health and disease risk.  Young adolescent girls are more concerned about “fitting in” with their peers. Some take to drinking heavily and smoking, all of which pose adverse health risks down the line. Surveys have revealed that more than 90 per cent of girls want to change at least one aspect of their appearance, with most of them picking body weight. It is pressing therefore to first, ‘educate’ growing women about the ills of an unhealthy lifestyle and the consequences they will have to face.

Improper eating habits and an unhealthy lifestyle can lead to obesity, anaemia, eating disorders and general malnutrition. In the future, as young women, there can be more serious health issues right from pregnancy complications to osteoporosis.
These conditions result because of irregular consumption of meals, excessive snacking (especially junk), eating away from home, myths of dieting (starvation) and skipping meals. It is therefore a matter of great importance that girls begin taking care of their health right from the onset of puberty.

Here are a few pointers to help you eat healthily — Fat quality is one of the most important things that an individual has to look into. Trans and saturated fats present in junk food are highly unhealthy for the body.

The best quality of fat is the polyunsaturated seen in olive oil and flaxseed oils. Incorporating these oils in your cooking can ensure good health in the long run. Teenage girls can get creative with food and cooking.  Try making healthy snacks like sprouts salad, fruit salads, brown or multigrain sandwiches and wraps. Instead of going with the readily manufactured spreads, try using mint, tomato, onion chutney as spreads.

Some girls tend to skip meals especially breakfast.
Breakfast is the most important meal of the day as it gives you the needed energy to take on the rest of the day. Teenage girls must have a wholesome breakfast. On the whole, eat well and include food from all food groups. Stay motivated and focussed and make the best life choices.

(Pratik S Rao is a fitness training manager and Veena K V is nutrition consultant at Fitness First)