How Much Should a Teen Be Doing for Physical Activity?

Expert Recommendations

• According to the U.S. Department of Health and Human Services, children 17 years old and younger should do at least 60 minutes of physical activity each day. HHS breaks exercise down into three categories. The first, aerobic activity, should make up the bulk of a teen̵7;s exercise, and should primarily be of moderate or vigorous intensity. (When your teen's aerobic activity is moderate or vigorous, his heartbeat and breathing should be faster than normal.) He should perform activities that fall under the other two categories, muscle-strengthening and bone-strengthening, on at least three days a week.

The Importance of Staying Active

• Your teen might be the picture of health right now and doesn't see why he should trade the remote control for a pair of sneakers. Explain that being active now will benefit him down the road. According to HHS, adequate exercise reduces his risk of developing certain physical and mental health conditions. Anxiety and depression symptoms are less pronounced in active teens than in inactive teens, and getting enough exercise might help your teen avoid developing risk factors for conditions like heart disease and Type 2 diabetes. Moving around more might even change your teenager's outlook on life. Being active helps him maintain a high energy level and healthy weight, and participating in sports can boost his self-confidence in a way that no number of compliments from you can.

Physical Activities for Teens

• Being active should never be a chore for your teen or he won't stick with it. If he's not interested in joining an organized sports team, suggest activities he can do on his own time. Riding a bike, jogging, hiking, swimming, skiing and surfing are examples of activities that fulfill his aerobic activity requirements. Activities that involve jumping, like running and playing basketball and volleyball, take care of bone strengthening, says HHS, while doing situps, and taking part in weightlifting and yoga satisfy his muscle-strengthening requirement. Keep in mind that your teen doesn't have to do traditional exercises to stay sufficiently active. Washing the car, dancing and gardening can all be pleasant activities for your teen, advises HealthyChildren.org, and if you want to benefit from him staying healthy, suggest he get his 60 minutes of daily exercise by raking leaves, shoveling snow and vacuuming.

Exercise Safety

• There's always something to worry about as the parent of a teen: When he's active, he's at risk of injury. Teach your teenager how to exercise safely. Supply him with any safety gear that his chosen activities require and insist that he wear a helmet while engaging in sports with a risk of head injury, like biking, skiing and skateboarding. Make sure he stretches for a few minutes before and after a workout, and if he jogs or bikes around the neighborhood, insist that he do so before dark and that he tell you exactly where he's going. Send your teen off to exercise with a full water bottle and sunscreen for outdoor activities, and monitor his progress closely. It's possible for a teen to become a compulsive exerciser, says KidsHealth.org. If exercising interferes with his life or he seems obsessed with it, consult his pediatrician.