​Yesterday marked the first day of Spring! Now that we have ditched the cold weather for good, we can finally return to outdoor activities that keep us physically moving. Exercise is one of the most effective ways to improve your mental health. Research shows that teens need at least 60 minutes of moderate to vigorous physical activity most days of the week. Why? Teens who exercise regularly feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more positive about themselves and their lives. Exercise relieves tension and stress, enhances well-being through the release of endorphins, and creates a sense of mindfulness through repetition. Whether you are someone who exercises regularly, or someone who can’t stand the thought of sweating on purpose, here are some tips to improve your exercise level:
 
1. Start Small: Setting extravagant goals like waking up at 5am EVERY morning to work out, or signing up for a marathon when you haven’t run in 6 months will only leave you defeated if you fall short. Create achievable goals that fit your level and continue to build from there.
 
2. Focus on Activities You Enjoy: Any activity that gets you moving counts! If you hate the gym, opt for taking a walk with a friend, kayak on Lady Bird Lake, or play a pick-up game of basketball in your free time.
 
3. Reward Yourself: Exercising will already provide a sense of accomplishment and positive energy, but in addition to those perks you can also treat yourself. Reward yourself perhaps with an extra episode of your favorite TV show, a refreshing smoothie, or some time to meditate.
 
 Don’t know where to start? Try some of these!
 Free yoga & group classes in Austin: https://fitt.co/austin/free-fitness-groups-classes-austin/
 
Kayak/Paddleboard on Lady Bird Lake
 
Take your bike to school instead of the bus
 
Join a school sport or local recreational team
 
Learn to box using a student discount: http://www.lordsboxing.com/
 
Find an online fitness class channel you enjoy on Youtube
 
Go for a hike on the Greenbelt, Mt. Bonnell, or Hamilton Pool
 
Swim at Barton Springs
 
Take a dance lesson
 
Find a 5k, 10k, 13.1, or 26.2 road race to run: https://austinrunners.org/calendar/
 
Austin is one of the best cities for staying active because of its wide variety of activities offered. We challenge you this spring to find an activity you enjoy and get moving
 
Stay healthy Chaps!
 
Nora Schultz, MSSW Intern
 

With midterms in full force it can be tempting for teenagers to stay up all night and put off sleep until spring break. While spring break can be a great time to catch up on some rest and relaxation, it’s important that sleep is a year-round priority.

According to the Child Mind Institute, less than 8% of American teenagers get the sleep they need. This leaves the vast majority sleep deprived. So how does going without the recommended nine hours of sleep each night actually impact teenagers?

-Increased risk of unintentional injuries and death. Drowsiness and fatigue are found to dramatically increase the potential for car crashes and other non-driving related accidents.
-Inability to self-regulate. Lack of sleep has been linked to aggression, impulsivity, and inability to stay on task and focus.
-Substance use and risky behavior. Sleep deprived teens are far more likely to use stimulants like caffeine and nicotine to get through the day. In addition, they are more likely to deal with sleep-related negative moods by self-medicating with alcohol.
-Mood. Less sleep has been found to be correlated with increased depressive symptoms, anxiety, irritability, feelings of hopelessness about the future and suicidal ideation.

What if the moodiness, constant battles and reckless behavior we typically associate with “normal” teenage angst could be lessened with a good night’s sleep? Wouldn’t that be great? Here are some tips parents can use to help their teenagers get more sleep:
 
-Be consistent with sleep schedules – even on the weekends!
-Screens off an hour before bed time.
-Watch the snacking.
-Simplify your teen’s after school schedule.
-Set a good example with your own sleep habits.
-Streamline mornings.
-Ask your teen, “What can I do to help keep you track?”
 
Teens are not likely to change their habits unless they recognize more sleep actually makes them feel better. Parents play an important role in encouraging commitment when it comes to their teen’s sleeping schedule.
 
Have a safe and sleep-filled spring break!
 
Kristi, Katie & Elizabeth