How to get your teen into exercise

Help them find the motivation to get moving

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. Plus, plenty of teens actually ask luna how best to get into exercise – sometimes, they just need a bit of encouragement!

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?

• New friends: sports and physical activities are great ways for your teen to meet new people. By choosing an activity they are interested in, they are likely to find like-minded peers
• Confidence boost: learning a new skill can significantly enhance your teen's self-esteem
• Active life = healthy life: leading an active lifestyle can have numerous positive effects on physical health. The NHS even describes exercise as “the miracle cure we've all been waiting for.
• Mental wellbeing: exercise positively impacts mental health and can help your teen manage stress more effectively

How to get your teen into exercise

• 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 buy isn't ready to use tampons, they might want to explore period swimwear instead
• Set goals, but 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
• 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
• 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
• Think of exercise as socialising: 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
• 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. 

Why not support your teen with luna premium?

Our app, luna, has dedicated advice on this topic which can help them feel more empowered through adolescence.

You can think of luna as a modern, digital approach to wellbeing – it’s cost-effective, verified by doctors and safeguarding experts, and has a direct line into the biggest concerns facing teens today – so it’s actually addressing what they need advice on, when they need it.

If you’ve been looking for an antidote to the misinformation and negativity shared on social media or forums, you can get luna for your teen via our luna premium page for the price of a coffee each month or manage their subscription by downloading luna yourself and signing up as a parent (it's "we are luna" in app stores).