How Much Exercise Do Teens Really Need?

The teen years are full of change, physically, emotionally, and socially. It’s a time of growth, pressure, and shifting routines. That’s why regular physical activity is especially important: it boosts health, sharpens focus, and helps teens feel more confident and in control.

Here’s what the science says about how much movement teens need, and how to make it part of everyday life.

Why Movement Matters for Teens

Between ages 13 and 17, bodies are changing fast, and so is life. There’s more schoolwork, more screen time, and less natural movement throughout the day. Hormonal shifts can affect mood, energy levels, and sleep.

Teens often deal with stress, self-doubt, and fatigue. Regular movement can help. It reduces anxiety, improves mood, and supports better sleep. It also helps with concentration, memory, and staying focused in school.

Recommended Activity Levels for Teens

According to the World Health Organization, teens ages 13 to 17 should:

• Get at least 60 minutes of moderate to vigorous physical activity every day
• Include muscle- and bone-strengthening exercises at least 3 times a week
• Spend as little time sitting as possible, especially in front of screens

Everyday Ways to Get Moving

Being active doesn’t have to mean playing sports or hitting the gym. Even without formal workouts, teens can build movement into their routine, especially if it’s something they enjoy.

Try things like:

• Walking—to school, with friends, or just to relax
• Riding a bike or scooter
• Taking the stairs instead of the elevator
• Jogging or light workouts outside
• Playing soccer, basketball, or volleyball
• Tennis or table tennis
• Dancing, parkour, or choreography
• At-home workouts or gym visits
• Helping around the house—cleaning counts!
• Gardening or yard work
• Hikes and walks in parks or nature—solo or with friends and family

What Gets in the Way—and How to Support Teens

Sometimes teens don’t feel like being active. They might be tired, unsure of themselves, too busy, or just uninterested. That’s okay.

What helps isn’t pressure—it’s support. Find something they truly enjoy. It doesn’t have to be traditional exercise. It might be walking with music, biking to a coffee shop, or dancing in their room.

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Parents can lead by example, but without pushing. Suggest activities, try things together, and stay open. Movement isn’t about grades or goals. It’s about energy, freedom, and taking care of yourself.

References:

• Physical Activity Guidelines for School‑Aged Children and Adolescents, U.S. Department of Health and Human Services, CDC, 2024
• Physical activity guidelines for children and young people, NHS, Великобритания, 2021
• 2020 WHO guidelines on physical activity and sedentary behaviour, World Health Organization, 2020