The Centers for Disease Control and Prevention (CDC) conducts an annual survey of adolescents on a wide range of topics. Entitled The Youth Risk Behavior Survey, the report offers helpful information on the behaviors of teenagers. Today’s blog will be focusing on physical activity. Experts recommend that teenagers engage in physical activity at least one hour every day. Regular physical activity benefits adolescents’ physical health, aids cognitive functioning, and decreases depression.
The CDC’s survey found the following results in 2023:
- Only about 1 in 4 high school students were physically active for at least 60 minutes daily.
- Just over half of students strengthened their muscles at least 3 days per week.
- About 1 in 6 students met federal recommendations for both aerobic physical activity and muscle-strengthening activity.
- Nearly 1 in 4 students attended physical education daily.
- Just over half of students played on a sports team.
The report shows that this generation of youth is too sedentary and could benefit from increased physical activity. Many of today’s teenagers would rather be on their phones or computers than be outside, but exercise is such an important part of good health. In addition to making our bodies stronger and healthier, exercise releases tension and energizes us.
Ways to encourage children to get more Physical Activity
- When you talk about physical activity with your children, highlight the ways that being active makes our lives better, such as improving mood, reducing stress, and improving strength. Avoid focusing on it as a way to lose weight or maintain a certain body shape.
- Expose your children to many different ways of being active. Some kids may be interested in playing sports like soccer or basketball, but other kids might like individual or unusual activities. Beyond traditional sports, suggest options such as archery, karate or other martial arts, yoga, preparing for a competition (such as weight lifting, Spartan Races, local 5K races, or Tough Mudders), rock climbing, dance, hiking, playing Frisbee or mini golf with a friend, cycling, walking the dog, rowing or kayaking, skateboarding, swimming, or tennis. There are so many ways to get physical activity – it does not need to be boring or a chore!
- If your child has not been active, be sure to start slow and build up. The recommendation might be 60 minutes a day, but don’t try to force a sedentary teen to jump to that level right away. You might start at 15 minutes and work towards 30 minutes each day over a period of time. If your child never reaches 60 minutes a day, remember that 30 minutes a day is better than 0 minutes!
- Never shame a teen for lack of motivation or for skipping an activity one day – this only creates a negative feeling and/or resentment of physical activity and discourages them from trying.
- Limit your child’s screen time. Experts recommend only 2 hours a day, but find an amount you think is appropriate for your child.
- Engage your entire family in regular fun activities that involve physical movement. You could go on a walk or bicycle ride, join a fitness class together, dance, garden, play backyard games, or plan active family outings such as hiking.
- Try to turn chores into games, like racing to see how fast you can clean the house or rake the yard.
- If your child states that they can’t pursue an activity because of their size, show them how professional athletes come in all different sizes and shapes.
- Encourage teens to join a sports team or club.
Final Thoughts…
Regular physical activity is one of the best ways to make our bodies stronger, healthier and feel better! Make sure these messages are the ones you communicate to your teen in order to instill healthy habits.