Physical activity for teens
Experts recommend that teens and children (starting at age 6) do moderate to vigorous activity at least 1 hour every day.1 And 3 or more days a week, what they choose to do should:
- Make them breathe harder and make the heart beat much faster.
- Make their muscles stronger. For example, they could play tug-of-war, lift weights, or use resistance bands.
- Make their bones stronger. For example, they could run, jump rope, or play basketball or tennis.
It’s okay for them to be active in smaller blocks of time that add up to 1 hour or more each day.
Sometimes you'll need to urge your teen to exercise. You can help motivate your teen by setting an example. If regular exercise is a normal part of family life, teens may see it as natural to start or keep exercising. Household chores count as physical activity too.2 Talk with your teen about the physical benefits of exercise, such as improved mood or energy level.
Although competitive sports are a great way for teens to be physically active while they learn valuable social skills, be aware that sports are not for everyone. Focus on things that your teen enjoys doing, whether it's competitive or noncompetitive sports or personal fitness activities (such as jogging, yoga, or cycling). Some teens may prefer individual sports (such as karate, gymnastics, and swimming) over group sports (such as soccer or baseball).
Help your teen avoid competition that stresses winning over everything else, including sportsmanship and schoolwork.
Teens who compete in sports are at risk of injury. Many activities require repeated movements or require that bones repeatedly bear weight. Overuse injuries occur from stressing the joints, muscles, or other tissues and not letting them recover. The growing bones of young athletes may not be able to handle as much stress as the mature bones of adults. Repeated stress on the body may lead to irritation, inflammation, stress fractures, or other conditions. For example, a swimmer may get a rotator cuff injury because he or she doesn't realize that fatigue or poor performance is a sign of overuse.
Teens who take part in endurance events, year-round sports, or weekend tournaments, and teens who diet to stay at a certain weight for a sport (such as gymnastics or wrestling) are also at risk for varied injuries. The American Academy of Pediatrics (AAP) recommends limiting one sport to a maximum of 5 days a week, with at least 1 day off each week from any organized physical activity. Also, the AAP suggests that athletes have at least 2 to 3 months off each year from their particular sport.3
Anyone who does too much activity without proper conditioning is at risk for injury.
| Author: | Debby Golonka, MPH | Last Updated: August 26, 2008 |
| Medical Review: | Kathleen Romito, MD - Family Medicine Heather Chambliss, PhD - Exercise Science/Weight Management | |
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