How to help your teen get moving

Editor’s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you feel pain.

CNN
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It’s no secret that exercise is important for your health, no matter your age. And it’s tempting to assume that kids have no problem staying active. Finally, there are physical education classes at school, breaks for the younger ones, and organized sports – lots of organized sports. But children, and especially teenagers, are far less active than you might think.

According to the World Health Organization, teens should get at least 60 minutes of moderate-to-vigorous physical activity every day. But a 2019 study published in The Lancet Child & Adolescent Health magazine showed that less than 20% of school-age adolescents around the world are as active, with girls being less active than boys. That number is only slightly higher in the United States, where 24% of children ages 6 to 17 are physically active for 60 minutes a day, according to the US Centers for Disease Control and Prevention.

What’s behind these grim numbers? Many things. Organized sport’s appeal is waning, largely due to its rising costs, time commitment and often hyper-competitive nature. According to the Aspen Institute, only 38% of children ages 6 to 12 played an organized sport in 2018, up from 45% in 2008. The Covid-19 pandemic may have further accelerated the downward trend, the Aspen Institute wrote in its State of Play 2021 report.

Then there is technology. According to a study by the Pew Research Center, nearly half of US teenagers say they are online “almost constantly,” up from just 24% in 2014-2015. And outdoor breaks and playtime are no longer mandatory in most schools, said Carol Harrison, senior clinical exercise physiologist at the University of Texas MD Anderson Cancer Center at Houston. In addition, more children are being driven to school today than in the past when they walked or cycled.

“A lot of kids also come home to a house where both parents may not have come home from work,” Harrison said. “The result is very often computer games and television, which very often go hand in hand with unhealthy snacking.”

This lack of exercise is worrying, experts say, and not just from a weight perspective. In addition to improving your heart, muscle, bone, and metabolic health, regular exercise helps improve your coordination and flexibility, and the resulting increased blood flow is also helpful for the brain.

“Studies have shown that children who engage in daily physical activity do better overall with attention and concentration, which translates into better academic performance,” she said. “It also helps with impulse control and better emotional management.”

How do you get your teenager to work up a sweat? While it can often be challenging, there are many ways to introduce more physical activity into children’s lives.

No one wants to be asked to go out and run. Instead, look for activities that you can all enjoy together. It can be as simple as a family bike ride, a bean bag toss, or a trip to the park with friends. On days off, plan a camping trip that includes swimming, hiking, or paddling every day.

“Focus on the fun,” Harrison said. “For most children, fun is a necessary ingredient.” So is the social aspect. “Studies have shown that the number one reason most adults begin and continue an exercise program is because of the social component,” she said. “Children are equal”

Organized sport helps teenagers socialize and learn perseverance and teamwork. However, some programs focus more on winning and less on skill development. If your teen is dying to master a particular sport, a competitive program might be a good choice. But youth who engage in organized sports for fun and socializing may prefer a less competitive environment.

And be aware that coaches play a huge role in a team’s activity level, said Jennifer Agans, an assistant professor in the department of Recreation, Parks and Tourism Management at Penn State in University Park, Pennsylvania. Some conduct less active drills where players may spend a great deal of time listening to instructions or waiting in line for their turn at a basketball shooting practice.

Not all children will enjoy organized sports, especially if they are not competitive. But maybe they would enjoy rock climbing, skateboarding or the performing arts. “I got my start in youth circus,” Agans said, “and trapeze is now a growing youth activity.”

There is also dance, yoga, martial arts, ultimate frisbee, badminton, pickleball and more. Currently trending: virtual reality exercises, something that Agans says will likely be a priority in the future. Studies are already showing that it has the potential to have a positive impact on physical activity.

Exercise is not necessarily the same as sport. For example, chores burn calories, so assign your kids the age-appropriate chores that require the most exercise. Think of mowing the lawn or vacuuming versus dusting or drying the dishes. Creating a garden is another good option, Harrison said, since gardens involve planting, watering, weeding, and more.

Competitions can also encourage activity. Challenge your teen to see who can run the fastest, do the most sit-ups, or walk the most steps every day or week. Use small gifts as rewards. And don’t forget volunteer work, which often involves a lot of exercise. Maybe they can attend a trail building event or help someone pack and move boxes.

If teens suddenly show no interest in an activity they usually enjoy, sit down for a conversation. Perhaps their lack of interest in swimming is because they’re suddenly embarrassed to be seen in a bathing suit, Agans said. Or maybe they want to quit football because a new teammate is making fun of them, or they don’t have a friend on the team this year.

“Interpersonal pressures like this can keep people from engaging in activities they love to do,” she said. So don’t assume that your teen has suddenly lost motivation to exercise. Something else could happen there.

Also watch out for signs of an exercise addiction, which involves excessive exercise and is often associated with eating disorders. Signs of compulsive exercise include losing a lot of weight, exercising more after eating a lot or missing a workout, and refusing to skip a workout even when tired, ill, or injured.

As teenagers find activities they enjoy, make sure they consider any positive aspects that will result from their increased movement, whether that’s stronger muscles, better sleep, or higher energy levels. This can help them on those days when they lose motivation – something that happens to children and adults alike.

“Children can learn to look forward to exercise,” Agans said. “We need to get them on a path where they have a foundation for enjoying movement that will lead them to seek activities as young adults.”