Regular physical activity supports physical health, mental wellbeing, and healthy development. Finding the right amount, enough for benefits without overdoing it, helps your teen thrive.
What is going on?
Guidelines suggest teenagers should do at least 60 minutes of moderate to vigorous physical activity daily, including activities that strengthen muscles and bones. However, the type matters less than finding movement they enjoy and will sustain. Benefits include improved mood, better sleep, stress reduction, and physical health. The goal is building lifelong healthy habits, not athletic achievement.
What is normal:
Key takeaways
- Some regular physical activity most days
- Mix of different types of movement
- Enjoying at least some forms of exercise
- Energy appropriate for activity level
- Exercise not interfering with rest and recovery
- Healthy motivation for movement
What is not normal (seek support):
- No physical activity at all
- Compulsive exercise they cannot skip
- Exercise causing injury or exhaustion
- Using exercise to control weight obsessively
- Exercise prioritised over health, relationships, or rest
- Extreme distress when unable to exercise
Your teen’s perspective:
I used to hate PE because it felt like punishment. But when I found a sport I actually liked, exercise became something I wanted to do. The key was finding something fun, not being forced to run laps.
How to start the conversation:
- “Moving your body is about feeling good, not looking a certain way.”
- “What kinds of movement do you actually enjoy?”
- “Exercise helps your mood, sleep, and energy, not just your body.”
- “Let us find something you like that fits into your life.”
- “Rest and recovery are part of being active too.”
Do:
- Encourage at least 60 minutes of activity daily
- Support finding activities they enjoy
- Model active lifestyle yourself
- Include variety (cardio, strength, flexibility)
- Frame exercise around feeling good, not appearance
- Ensure adequate rest and recovery
Avoid:
- Making exercise about weight or appearance
- Forcing activities they hate
- Ignoring signs of over-exercise
- Being sedentary yourself while expecting them to be active
- Using exercise as punishment
- Praising excessive exercise
Watch for:
Notice whether they are getting regular movement, whether it is enjoyable or compulsive, and whether they are balancing activity with rest.
When to seek help:
Seek help if your teen is exercising compulsively, if exercise is driven by weight control, if they show signs of over-exercise (injuries, exhaustion, continuing despite pain), or if they have no physical activity at all.
In the app:
Ladybird supports active living by tracking how exercise affects mood and energy, helping teens see the connection between movement and wellbeing.
Aim for 60 minutes of activity daily, but focus on finding movement they enjoy. Frame exercise around feeling good, not appearance, and ensure adequate rest.
Related articles
- fun sports and physical activities for teen girls
- healthy diet for teenage girls
- how can I be emotionally available and supportive without enabling my teen?
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