Physical activity plays a critical role in promoting the overall well-being of adolescents, contributing to both physical and mental health. Studies show that regular physical activity reduces the risk of chronic health conditions such as heart disease, obesity, and Type II diabetes, while also boosting mental health, cognitive function, and academic performance. However, despite these benefits, less than one-quarter (24%) of children aged 6 to 17 in the U.S. meet the recommended 60 minutes of moderate-to-vigorous physical activity every day. The increasing prevalence of sedentary behaviors, driven by social media, video gaming, and academic pressures, exacerbates this issue.

This fact sheet provides practical strategies for caregivers, educators, and teens to promote physical activity. It offers actionable tips on incorporating movement into daily routines, balancing screen time, and engaging in enjoyable physical activities. By creating a supportive environment, we can help foster healthier, more active lifestyles for adolescents, supporting long-term well-being.

The Importance of Physical Activity for Teenagers

The U.S. Department of Health and Human Services recommends that children and adolescents aged 6 to 17 engage in at least 60 minutes of moderate-to-vigorous physical activity every day. This should include a combination of aerobic activities, muscle-strengthening activities, and bone-strengthening activities. These activities are essential for maintaining overall health and fitness, improving mood, and enhancing academic performance. Incorporating all three types of activities into your teen's weekly routine will help ensure they maintain balanced physical health and establish a long-term well-being.

Examples of Different Types of Physical Activity

• Aerobic Activities: Improve cardiovascular health and endurance.
  Examples: Running or jogging, swimming, cycling, dancing, hiking, and sports (e.g., soccer, basketball).
• Muscle-Strengthening Activities: Builds muscle strength and supports overall fitness.
  Examples: Push-ups, squats, lunges, yoga, and home activities like gardening.
• Bone-Strengthening Activities: Promotes bone density and strength while reducing the risk of bone-related health issues later in life. These activities involve some type of impact.
  Examples: Jumping tope and other jumping exercises (e.g., box jumps, jumping jacks), tennis, hiking, martial arts, gymnastics, and weight-bearing exercises (e.g., carrying heavy bags, weightlifting).

The Current Physical Activity Gap and Consequences of Physical Inactivity

Despite the clear benefits, physical inactivity is a growing concern for U.S. teens. In 2017, only 26.1% of high school students participated in at least 60 minutes of physical activity every day for a full week, and only 51.1% engaged in muscle-strengthening activities three or more days per week. The current fast-paced and high-pressure lifestyle, including heavy screen time and academic demands, makes it harder for teens to stay active and develop healthy habits. Physical inactivity in adolescence can lead to significant health issues such as obesity, cardiovascular disease, diabetes, and reduced bone density. Additionally, it can contribute to poor mental health, increased stress, and lower self-esteem. Encouraging physical activity can help mitigate these risks and improve overall well-being.

Practical Strategies to Promote Physical Activity

For Caregivers and Educators

Caregivers and educators play a vital role in helping teens stay active. Here are four strategies to encourage movement:

• Introduce them to sports: Help your teen find a sport they enjoy and can commit to.
• Incorporate family activities: Go on walks, runs, or plan weekend outings like hiking or skating.
• Limit screen time: Encourage physical activities as an alternative to excessive screen time.
• Set a positive example: Lead by example by increasing your own physical activity levels.

For Teens

Teens should take initiative in finding activities that they enjoy. Here are six tips for staying active:

• Explore a sport: Find a sport that excites you and consider joining a team or playing recreationally.
• Engage in group activities: Exercise with friends by going kayaking, swimming, or dancing.
• Set time for physical activity: Treat exercise like any other priority, such as school or social activities.
• Choose enjoyable exercises: Select physical activities that feel fun and not like a chore.
• Find an accountability partner: Whether a friend, parent, or coach, having someone to support you can keep you motivated.
• Start small: Begin with short, achievable goals and gradually build up your activity levels.

Positive Language and Technology's Role in Promoting Activity

The language used around physical activity can influence teens' attitudes toward exercise. It is important to use positive and supportive language that focuses on the benefits of physical activity, such as increased energy, improved mood, and better focus. Avoid framing exercise in terms of appearance or weight loss, as this can foster negative associations with movement.

Using Technology to Encourage Physical Activity

Technology can be a helpful tool in engaging teens in physical activity. Here are some ways technology can promote movement:

• Fitness apps and challenges: Apps like Nike Training Club, Strava, and MyFitnessPal can help teens track their progress, join fitness challenges, and set goals with friends.
• Virtual fitness classes: Platforms like Peloton, Fitbit, and YouTube offer virtual fitness classes, from yoga to dance, that youth can do at home or outdoors.
• Gamified exercise: Movement-based video games (e.g., Ring Fit Adventure, Just Dance) can make exercise fun and interactive.
• Social media for motivation: Teens can find fitness inspiration and connect with fitness communities on Instagram, TikTok, and other platforms.

Key Takeaways

• Encouragement is key: Positive language and supportive environments help build a healthy relationship with physical activity.
• Make it fun: Encourage teens to engage in physical activities they enjoy and consider using technology to make it more enjoyable.
• Small steps lead to big results: Progress in physical activity does not happen overnight—encourage gradual improvements.

Resources for New Jersey Teens and Families

In New Jersey, there are a variety of outdoor spaces where teens can engage in physical activities such as hiking, biking, and playing sports. Here are four tips for finding open spaces and recreational resources:

• State Parks: New Jersey is home to numerous state parks, including Liberty State Park (Jersey City), Round Valley Recreation Area (Clinton), and High Point State Park (Sussex).
• Local Recreation Centers: Many towns and cities offer youth programs and access to sports facilities, including swimming pools, gyms, and tennis courts.
• Online Resources: Websites like TrailLink and AllTrails can help find biking and hiking trails near you.
• NJ Department of Environmental Protection: Check their website for a directory of parks, trails, and outdoor activities available to families and teens.

References

• U.S. Department of Health and Human Services. 2018. Physical Activity Guidelines for Americans, 2nd edition (PDF).
• Centers for Disease Control and Prevention. Teenagers meeting physical activity recommendations. Accessed March 5, 2025.
• Michael SL, Jones SE, Merlo CL, et al. Dietary and Physical Activity Behaviors in 2021 and Changes from 2019 to 2021 Among High School Students — Youth Risk Behavior Survey, United States, 2021. MMWR Suppl 2023;72(Suppl-1):75–83. Doi: 10.15585/mmwr.su7201a9.

April 2025