Just like younger kids and adults, adolescents need 60 minutes of moderate to vigorous physical activity a day to stay healthy. And exercise has particular benefits for pre-teens and teens, as it can:
- Reduce anxiety, stress, and depression
- Improve self-esteem
- Boost academic performance
- Help establish lifelong healthy habits
That's in addition to helping teens and tweens manage weight, build muscle strength and bone mass, and control blood pressure.
Pretty convincing! And yet physical activity tends to decline as kids get older. They're busier with school and friends, they are easily discouraged if they feel their performance doesn't measure up to their peers, and puberty can make them feel ashamed of their bodies.
Since only a fraction of middle and high schools provide daily physical education classes, pre-teens and teens need lots of opportunities to stay active outside of school hours:
What You Can Do
Parents who are physically active tend to have kids who are active, too. So strive to be a role model. Make time for exercise in your daily life and find family fitness activities to share (such as a Saturday picnic at a park—pack jump ropes and Frisbees along with the sandwiches and lemonade).
Support your teen's athletic endeavors. Yes, driving to practices and games can be a drag, but you may be able to set up a carpool with other parents. If equipment costs and team fees are prohibitive, talk with the coach or school guidance counselor about scholarships and sources for used gear. If you don't have a backyard or nearby park, consider a membership at a YMCA, Boys & Girls Club, or other fitness facility.
Celebrate your athlete's achievements. Tell your child how proud you are! Go to games and display trophies and medals. Kids notice.
Limit screen time—television, computer, and video games. Too much sedentary activity (more than 2 hours a day) crowds fitness activities out of your child's schedule.
Sources
Ortega, F.B., Ruiz, J.R., Castillo, M.J., Sjöström, M. Physical fitness in childhood and adolescence: a powerful marker. International Journal of Obesity (2008). 32, 1–11; doi:10.1038/sj.ijo.0803774.
School Health Policies and Programs Study (2006). Physical Activity. Atlanta, GA: Centers for Disease Control and Prevention.


