Exercise For Teenagers: How Much They Need And How To Fit It In

Teenage is tough and it puts kids under immense stress. They feel anxious about meeting expectations, performing well in academics, excelling in extracurriculars, and being criticized by peers. This often affects their health and well-being. Being physically active can be beneficial for teens’ mental and physical health. And making exercise a routine during adolescence is a habit that can be carried into their adulthood.

This article will explore the advantages of exercise for teens, what kind of exercise is best for them, and how to fit it into their daily life.  

Benefits Of Exercise In Teens

What Are The Benefits Of Exercise In Teens?

Teens are often seen busy with their academic commitments, extracurriculars, part-time jobs, and maintaining social relationships which leaves them too little to no time for leisure. Even if they have, they spend it on screens. Thus, engaging them in exercise is important. 

? Improves Health

Exercising regularly is found to be beneficial for both mental and physical health. It improves blood circulation, manages blood pressure levels, prevents bone loss, improves sleep, prevents heart diseases, and boosts memory and concentration. And studies have shown exercise can lower the chances of depression and anxiety. Exercise releases endorphins which create a feeling of happiness thus helping you feel good.

? Reduce Stress

Exercising helps in managing stress. Going for a walk or a quick workout does wonders in relieving stress when you get caught up in deadlines or arguments. It can clear your mind and can make you feel relaxed.   

? Help Control Addiction

It is observed that engaging in physical activities and exercises can help in recovery from addiction. This is because exercise can lessen the cravings, distracting them from further consumption of drugs or alcohol.

? Helps In Weight Management

Exercise is helpful for weight loss and weight management as it improves metabolism, which helps burn calories. Increasing physical activities can strengthen bones, and build muscles. Regular exercise helps gain confidence and improves body image. 

What Types Of Exercise Do Teens Need?

At a minimum, teens are said to do half an hour of exercise three to five days a week. The Department of Health and Human Services recommends that teens should incorporate aerobic, muscle-strengthening, and bone-strengthening activities in their daily exercise.


✔️ Aerobic: This includes activities like cycling, running, dancing, swimming, and aerobic exercises. This is something you can do every day.  

✔️ Muscle-strengthening: It includes both structured and unstructured activities. Structured strength workouts with exercises like squats or push-ups using weights and resistance bands are recommended. While unstructured activities include climbing trees, climbing stairs, and biking.

✔️ Bone-strengthening: This includes activities like running, skipping, and playing sports like soccer, volleyball, and tennis.


Avoid excessive workouts: Teens doing too much exercise are observed to have physical and mental distress. This can lead to injuries and can reverse the effects of exercising. And in girls, this can lead to changes in the menstrual cycle.    

Avoid powerlifting: This type of exercise which involves heavy lifting of weights is not recommended for teens as it can cause severe damage to muscles and bones.  

How To Fit Exercise Into Teens’ Routines?

The first step in ensuring your child’s involvement in exercise is being a good role model. Show them how it is done and how it helps. You can also plan family outings involving physical activities like hiking, running, or playing sports. Urge the kids to use stairs instead of elevators, and walk short distances rather than depend on vehicles.

Another step in getting your kid’s moving is to limit their screen time. Applaud when they work out and cheer for their successes. This will lift their spirits and would keep them motivated. Educating your teens about the benefits of exercise is also important which can avoid the development of eating disorders and any unhealthy habits.   

Read More:- Essential Vitamins For Teens Health – Significance Of Vitamins!


Regular exercise is critical in maintaining a teen’s physical and mental health. Exercising benefits all regardless of their age, size, and shape. Adults are advised to assist and guide teenagers in discovering physical activities they enjoy, which would encourage them to exercise regularly. However, adults should be mindful that encouraging teens to exercise alone won’t keep them healthy they should also follow a balanced diet and sleeping habits for their well-being. 

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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