How to Encourage Teenagers to Be More Active

Physical activity provides many benefits for teenagers. Regular exercise can help improve cardiovascular health, build strong bones and muscles, maintain a healthy weight, reduce stress and anxiety, boost self-esteem and enhance sleep quality. Being active during the teenage years also helps establish lifelong healthy habits.

Despite these benefits, many teens do not get the recommended 60 minutes of moderate to vigorous activity per day. Lack of motivation, time constraints and attraction to technology over sports are common barriers. As a parent, guardian, or foster carer, you play an important role in helping teenagers overcome these obstacles and adopt an active lifestyle.

Lead by Example

Teenagers often mirror their parents’ habits. If they see you prioritizing physical activity, they are more likely to follow suit. Aim for 30 minutes of moderate exercise most days of the week. Invite your teen to join family walks, bike rides, strength training sessions or other activities. Being active together is a great way to bond while improving fitness. Consider rewarding your teen with one-on-one time doing an activity they enjoy when they meet their exercise goals. If you are fostering a teen with Foster Care Associates Scotland, ask them what sports and activities they might like to try and give them a go.

 

Emphasise Enjoyment Over Intensity

The goal should be to find activities your teen genuinely enjoys rather than rigidly sticking to a strict regimen. Focus on having fun together rather than judging effort. Praise any progress made rather than criticizing performance. Overly intense or competitive exercise may cause teens to resent and avoid physical activity. Remind your teen that giving their best effort is more important than winning.
Provide Options and Variety

Give teenagers options to find activities that align with their interests. Team sports, individual sports, dance classes, martial arts, cycling, hiking and swimming are just some of the many possibilities. Trying new activities together helps prevent boredom and may uncover a lifelong passion. Local parks, trails and recreation centres offer affordable ways to sample different sports. Consider allowing your teen to invite a friend along to activities to make them more fun.

Be Flexible and Supportive

Understand that teenagers have many demands on their time from schoolwork to jobs and social lives. Avoid being overbearing about exercise. Respect your teen’s changing schedule and responsibilities. Offer transport to practices and activities when needed. Accommodate late nights or busy weekends when you can. Show support by attending games and performances even if your teen is not a star player. Praise efforts and reassure your teen when they are disappointed after losses or setbacks.
Focus on Overall Lifestyle

Emphasise that being active is just one part of a healthy lifestyle, along with proper nutrition, adequate sleep and good hygiene habits. Monitoring diet, limiting tech time, enforcing bedtimes and providing nutritious meals all complement regular exercise. A balanced lifestyle helps teenagers feel and perform at their best. Consider using fitness trackers or apps to monitor nutrition, sleep and activity. Make healthy adjustments as a family instead of singling out your teen.

Set Achievable Goals

Work together to set realistic exercise goals based on your teen’s current activity level. Starting with smaller objectives like a daily 20-minute walk or twice-weekly strength training makes adopting new habits less daunting. Use an activity tracker to stay motivated and slowly build up duration and intensity. Celebrate success and remind your teen that slipping up just means resetting goals. Revisit goals regularly and allow your teen to take ownership of their progress.

 

Make It Social

Exercising with friends makes physical activity more appealing to teenagers. Encourage joining school or community sports teams and clubs. Coordinate get-togethers with other athletic families for pickup games. Exercise is often more fun when done as a group activity. Social support also provides accountability. Consider allowing an active friend to sleep over after late practices or games. Bonding time makes the effort worthwhile.

Emphasise Overall Wellbeing

Place more importance on how exercise makes your teen feel physically and mentally rather than weight loss or body image. Provide plenty of reassurance and avoid criticism of appearance. Reframe exercise as a stress reliever, energy booster and chance for self-improvement rather than punishment for eating or body shape. Focus on positive messaging about nutrition and body positivity.

Make It Convenient and Accessible

Ensure your teen has easy access to equipment and spaces that enable physical activity. Stock fitness gear like balls, jump ropes and yoga mats at home. Purchase family memberships at local recreation centres or gyms, pools and group classes. Help cover the cost of sports fees and equipment if needed. Enlist trusted adults to assist with transportation and supervision. Consider rewarding dedication and good sportsmanship with new gear periodically.

 

Establish a Routine

Helping your teen plan and schedule exercise into their day ensures it becomes a habit rather than an afterthought. Encourage morning workouts to kickstart the day productively. Schedule exercise for after school before homework. Add weekend family fun runs or bike rides to each week’s calendar. Planning ahead and creating set days and times prevents conflicts and procrastination.

 

Be a Cheerleader

Provide plenty of encouragement and praise efforts, not just results. Celebrate fitness milestones like new personal records, making the team or mastering a new skill. Reward your teen with healthy treats or fun outings when they stick to the routine. Your belief in their abilities boosts confidence and self-esteem. Focus on the progress your teen has made rather than comparing to others.

Don’t Force It

While consistency is important, be cautious about forcing exercise if your teen is truly reluctant or not enjoying it. Listen to frustrations about activities that are too demanding or embarrassing. Forcing participation can cause teens to resent physical activity. Stay patient and focus on encouraging a love of movement in other ways. Taking a break or switching sports is okay.

Habits formed during the teenage years often continue into adulthood. Making physical activity an enjoyable, social and bonding experience gives your teen the tools to stay active now and as they grow older. With your support, encouragement and positive example, your teenager can establish healthy fitness habits to last a lifetime.