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By the time many teens reach high school, they may have been alienated by PE classes that are not tailored to their interests, sports teams that are overly competitive, or environments without many options for outdoor activities. These common barriers often leave teens feeling disconnected from physical activity. Encouraging teens to exercise in ways that resonate can be transformative, helping them discover the joy and benefits of physical movement in their own unique ways.
At a time when screens can dominate our daily lives, supporting teens in staying physically active is more important than ever. Physical activity boosts physical and mental health, improves academic performance, and builds essential life skills. The American Heart Association recommends adolescents engage in at least 60 minutes of moderate to vigorous physical activity per day, and according to the CDC, fewer than one-third of teens are reaching that goal. Schoolwork can be time-consuming, and much socializing can be done online, leaving little time for personal fitness. Motivating teenagers to exercise regularly requires a thoughtful approach, acknowledging their unique needs and interests.
1. Shifting the Focus: Building a Positive Relationship with Exercise
The first step in encouraging physical activity is to help teens view it as a source of enjoyment rather than a chore. This can mean exploring a variety of activities that match their interests—whether it’s dancing, hiking, biking, or simply taking a walk with friends. By offering choices emphasizing fun and connection over competition, adults can create an inviting environment where teens feel more open to joining and trying new activities. When teens experience moving their bodies in enjoyable ways, they’re more likely to continue being active. Encourage them to explore various activities to find what they truly appreciate. At Rock Point School, students participate in PE during the week and are given activity choices. This means on any given day, a student can go for a group walk in the woods, bike on the Burlington bike path, or play a game with peers. Staff members bring in variety by reinvigorating playground games like foursquare or the ever-popular pickleball. By focusing on enjoyment rather than on-field victories or fitness goals, teens are more likely to feel welcome to join in a game or activity.
2. Setting an Example by Staying Active
Teens are keen observers and often take cues from the adults around them. You set a powerful example by demonstrating a commitment to physical activity as part of your self care, but also as a part of a balanced and fun life. Many of our staff members bring their unique interests into school to share with students. For example, our History teacher led a fencing elective class while another taught a dance elective. In the dorm, our staff members share their interests in outdoor activities like hiking, rock climbing, canoeing and indoor activities like yoga. It also can help inspire your teen to try something new if you learn a sport together. In the winter, staff and students can learn (or relearn) how to snowboard and ski together. Teens need to view exercise as a valuable and pleasurable part of life.
3. Encourage Social Engagement
Social interaction can be a significant motivator for teens. The social aspect of these activities can make them more appealing and foster a sense of community. One way to do this is by creating a “no judgment” zone around sports or physical activity. Some of our more athletic students are happy to encourage other students to join their games or activities and even offer informal coaching or tips. While competition can be exciting, emphasizing sportsmanship, teamwork, camaraderie, and fun makes more students willing to try a new activity. Facilitating informal activities, such as group walks with friends or weekend pick-up basketball games is a great way to incorporate more physical activity while socializing.4. Integrate Physical Activity into Daily Life
Integrating physical activity into daily routines can help teens stay active without feeling burdened. Our students are encouraged to walk, skateboard, bike around campus during open times, and participate daily in chores requiring physical effort. Small changes, like having teachers encourage standing or stretching during study breaks, can also contribute to a more active lifestyle. Providing structured time for physical activity allows students to see the benefits of moving their bodies. Then, when they are more comfortable, they may begin to pursue movement in their free time.
5. Support Their Interests and Set Realistic Goals
Understanding and supporting your teen’s interests is crucial in keeping them motivated. If they are passionate about a particular sport or activity, provide them with the resources and encouragement they need to pursue it. Additionally, help them set realistic, achievable goals that offer a sense of accomplishment and progression. In our running club last winter, some students tried running for the first time, while others were more experienced. Each student gradually worked up to running a 5k, and while some had a goal just to finish, others set a time goal. At the end of the 5k, students cheered each other on, and each student felt proud of what they had achieved. Many of them continued to run after the club was over!
6. Address Barriers and Provide Solutions
Be proactive in identifying and addressing potential barriers to physical activity. Busy schedules, lack of access to facilities, or self-consciousness can all hinder participation. It’s important to work to find solutions, such as flexible workout times, providing appropriate equipment or attire, or creating more inclusive and supportive environments. Open communication about these challenges can help you support teens effectively.
7. Promote Balance and Variety
Schools and families want to encourage a balanced approach to physical activity for teens by incorporating a variety of exercises. Many teens burn out or get injured when doing the same activity or sport for hours a day all year long. Providing options promoting using different muscles and skills helps young people stay engaged and healthy. On a winter weekend at Rock Point School, students might have the option to ski or snowboard, go rock climbing, and/or have a dance party. Whatever students want to try, we want to provide the opportunity for them to do it!
Motivating teens to be physically active involves a combination of positive reinforcement, practical strategies, and personal support. By making physical activity enjoyable, integrating it into daily life, and addressing potential barriers, we can help teens develop healthy habits that will benefit them physically, mentally, and socially for years to come. The goal is to instill a lifelong appreciation for physical activity, setting the stage for a healthier and more fulfilling life.
Resources
Exercise and Teenagers - University of Rochester
Physical activity for kids and teens - (with videos) Government of Australia
Physical Activity Guidelines for School-Aged Children and Adolescents - CDC
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