How Long Should Teenagers Exercise?

Exercise Recommendations

• A teenager needs at least 60 minutes of physical activity per day, according to the U.S. Department of Health's Physical Activity Guidelines. To achieve maximum physical health, a teen should get a mix of three kinds of exercise. Aerobic exercise raises the heart rate and should make up the majority of a teen's workout. Muscle-strengthening activities, such as lifting weights, and bone-strengthening activities, such as jumping activities like jumping rope, should also be a regular part of her routine. Note that some activities satisfy two or more types of exercise; for instance, playing basketball is aerobic, but since it involves jumping, it also strengthens the bones.

Teen-friendly Exercises

• Teach your teen to think about physical activity as something enjoyable by encouraging her to keep her exercise routine interesting. Suggest she load audio books written by her favorite author and take walks around the neighborhood, or take her and a few friends to a skating rink or golf course on the weekends. A teen who's under a great deal of stress might find yoga beneficial for her body and mind. Hiking, biking, swimming are all kid-friendly activities, too. If yours is an especially sedentary kid, look for an exercise program that works in her favorite video gaming system. A teen can work with weights, says MayoClinic.com, provided she get instruction from a trainer or fitness expert who has experiencing working with adolescents.

Exercise Safety

• A teenager without much life experience can't necessarily moderate her own exercise. Teach her that 60 minutes is what she needs, and that exercising too much can be just as unhealthy as exercising too little. Keep in mind that your teen might get some exercise during the school day, like in gym class, on the walk to school or in sports practice. Look for signs that she's overdoing it, suggests KidsHealth.org, like obsessing over her body, avoiding certain foods or becoming overly fixated on exercising. Contact her doctor right away if you suspect your teen is exercising too much or unsafely. Monitor where, when and how she works out, and make strict safety rules for her to follow. For instance, forbid her from exercising outdoors at night without you, instruct her to stretch before and after exercise and forbid outdoor activities in extreme heat and cold.

Encouraging Exercise

• Teens contending with poor body image might be resistant to exercising in public; if she's constantly paranoid that people are judging her, a teenager might refuse your suggestion that she go for a jog. Never nag your teen to get moving, as this will only make her think of exercise as a chore. Instead, buy DVDs for fitness routines she can do privately at home, invite her to go for a walk with you at dusk, instead of in broad daylight, or begin a new family tradition that requires everyone to get up and do jumping jacks or crunches during TV commercial breaks. If you can afford a few sessions with an in-home personal trainer, your teen might find working with a professional to be educational and motivating. Above all, praise your teen for every bit of work she does, and commend her on how healthy she's getting -- not just on how she looks.