A recent study from the Johns Hopkins University Bloomberg School of Public Health revealed something surprising: the average 19‑year‑old in the US moves about as much as a 60‑year‑old. After tracking activity levels in participants aged 6 to 84, researchers found that children and teenagers were far less active than expected.
Health organisations, including the World Health Organization, recommend at least one hour of moderate to vigorous activity daily for adolescents. Yet only half of boys and just a quarter of girls aged 12 to 19 are meeting that target.
The study highlights two key areas: paying attention to the least active times of day and recognising the value of low‑intensity movement.
If you’re a parent trying to help your teen stay fit, manage their weight, and build healthy habits, here are practical ways to get started.
Activities for Different Times of Day
Researchers identified two important windows for boosting activity: mornings (when teens are least active) and afternoons between 2 pm and 6 pm.
Try these ideas:
- Wake up earlier. Adding more movement often means creating more time. Encourage earlier bedtimes and shift the morning routine forward by an hour.
- Warm up together. A short family stretch session or a few simple Pilates moves can wake up the body and set a positive tone for the day.
- Walk the dog. Pets can be great motivators. A quick walk around the block or a longer stroll in the park gets everyone moving.
- Talk to the school. Ask about your teen’s PE schedule and whether outdoor time or movement breaks are available. Some schools even let students earn points for laps around the track during free periods.
- Visit the gym. A family membership can make exercise more accessible. Stop by after school or work for a class, a treadmill session, or some light strength training.
Low‑Intensity Activities
Even if your teen plays football or another sport, that may only add up to one hour of activity a week. The study encourages parents to look at the bigger picture and include more gentle movement throughout the day.
Here are some low‑intensity ways to help your teen stay active:
- Stand more often. Reduce long periods of sitting. Limit screen time or introduce a standing desk for homework.
- Assign household tasks. Activities like vacuuming, sweeping, or raking leaves burn calories and teach responsibility at the same time.
- Explore hobbies. Pay attention to what your teen enjoys. They might love dance, photography, robotics, or gardening — all of which involve movement.
Other Helpful Tips
- Be the example. Teens watch what you do more than what you say. Show them that you prioritise regular exercise and an active lifestyle.
- Talk about health. Discuss how staying active supports long‑term wellbeing. Share interesting articles or watch short videos together about fitness and healthy living.
- Make healthy choices at home. Review your family’s habits. Aim for meals rich in whole foods, plenty of fruit and vegetables, and good hydration. Manage stress with movement and rest. Encourage your teen to build positive friendships and a supportive social circle.
Regular physical activity reduces the risk of obesity, strengthens your teen’s body, and even boosts academic performance. Look for small, positive changes you can make at home and in school to help your teen stay active, confident, and healthy. Lord, give new ideas to help my teen to remain active, in Jesus Name, Amen and Amen
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