Exercise for teens: how to motivate them as parents?

How much physical activity do teens need?

Quick summary

• Motivating your teen to exercise can be a challenge, but focusing on the benefits may help your teen be more open to exercising
• Exercising is a great way for your teen to make new friends, boost their confidence, improve their overall health, and help them manage stress better
• You could help your teen find enjoyable activities – support them in setting small, achievable goals doing something they love

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As a parent, motivating your teenager to get moving can be a real challenge.

Often, they may prefer lounging on the sofa, phone in hand, and snacks at the ready (which is totally fine in moderation!)

That being said, exercise is a great way to improve not just physical health but mental wellbeing, too.

So, here are some ways you can help your teen find the motivation to get active.

Benefits of exercise for teens beyond physical fitness

While your efforts to convince your teen to exercise by highlighting the usual health benefits may not have worked, don’t give up just yet.

Sometimes, teens need more relatable and immediate reasons to get moving. 

That’s why we’ve done the research and put together a list of the additional benefits of exercise for teens that might just do the trick.

So, here are some ways you can help your teen find the motivation to get active.

You could also explore some fun Olympic Games activities for teens to inspire them to try something new.

Why is exercise good for your teen?

Boosts mental health

Exercise isn’t just about building muscles or staying fit – it boosts mental health too.

Regular activity can reduce anxiety, ease symptoms of sadness, and improve mood by releasing feel-good hormones like endorphins.

Improves focus and academic performance

Regular movement also helps your teen with focus and academic performance.

Studies show that physically active teens tend to have better concentration, sharper memory, and even higher test scores.

Improves self-esteem

Shifting focus to regular exercise can be an excellent idea for your teen if they are showing signs of low self-esteem.

Whether through team sports or personal goals, teens learn discipline, perseverance, and the value of progress.

All this can contribute to a stronger sense of self.

Encourages social connections

Sports and physical activities are great ways for your teen to meet new people.

By choosing an activity they’re genuinely interested in, they’re more likely to make friends with similar interests.

Helps manage stress

Physical activity is a healthy outlet for stress.

Moving the body – whether it’s a walk, a dance session, or a team sport – helps release built-up tension and provides a mental reset.

Check out luna’s tips for helping a stressed-out teen.

Promotes better sleep

If phones are affecting your teen’s sleep, physical exercise can help.

Teens who stay active during the day often sleep better at night.

Regular exercise supports deeper, more restful sleep, which in turn improves mood, focus, and energy levels the next day.

Some common and easy exercises for teens

​​Teens don’t need fancy gym equipment or intense routines to stay active.

Simple, enjoyable exercises can go a long way in building healthy habits. 

The key is to keep it fun, flexible, and consistent.

Here are some easy exercises that teens can start with, whether at home, outside, or with friends:

• Walking or jogging: great for heart health and can be done almost anywhere
• Dancing: a fun way to burn calories and boost mood – perfect for solo or group sessions
• Cycling: builds endurance and strengthens leg muscles while being low-impact
• Skipping rope: a high-energy cardio exercise that improves coordination and agility.
• Bodyweight exercises: push-ups, squats, lunges, and planks are excellent for strength-building
• Yoga: enhances flexibility, balance, and mental relaxation – ideal for stress relief
• Swimming: a full-body workout that's easy on the joints and great for stamina
• Team sports: basketball, football, volleyball, or any sport that keeps them moving and engaged

How to get your teen into exercise

The must-do for convincing teens to exercise is helping them see the benefits they’d appreciate. 

On top of that, here are a few tips that can help you along the journey.

Find an activity they enjoy

The type of exercise isn't as important as finding something they like.

Whether it's swimming, running, cycling, judo, tennis, hula hooping, or breakdancing – it all counts.

It also doesn’t need to be intense – a 60-minute brisk walk each day works just fine.

If your teen is considering swimming but isn't ready to use tampons, they might want to explore period swimwear instead

Help them set goals, but remind them to take it slow

Encourage your teen to set goals or challenges to stay motivated, but remind them not to overreach.

If they have a big goal, like running a race, help them break it down into smaller, more manageable goals.

They might start by walking around the block and gradually work towards jogging home.

Encourage them to make it a habit

Help your teen create a routine for exercise. Consistency is key.

Studies suggest that repeating an activity 66 times can make it a habit – that’s 3 times a week for 22 weeks.

Remind them there's no need to spend money

Exercise doesn't have to be expensive.

They don’t need special workout clothes or a gym membership – just motivation.

Encourage free, everyday options like taking the stairs instead of the lift, walking to school, or putting on headphones and learning a new dance.

Tell them to think of exercise as socialising or fun

Emphasise that exercise can be a social activity.

They can meet new friends, share a passion for something new, have a good time, laugh, and stay active together.

Plus, having friends involved can provide extra motivation.

Make sure they're putting safety first

Make sure your teen speaks with you and their doctor before starting a new exercise routine if they have any health conditions.

While exercise is beneficial for most young people, those with underlying health conditions should get a medical review first.

Hopefully with these ideas and with your support, your teen can develop a healthy, active lifestyle that they enjoy and benefit from greatly.