Jul 31, 2025

Aarushi Bhadury

What Should Fitness Look Like For A 13-18 Year Old

​Teen Activity Decline ​

Many teenagers lose interest in physical activity due to busy schedules with school, homework, friends, and jobs. It's a common challenge for parents to keep them motivated.

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​Health Benefits ​

Regular physical activity can give teens more energy, improve their focus, and boost their mood. It also helps maintain a healthy weight and prevents diseases like heart disease and diabetes later in life.

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​Daily Goal ​

Teens should aim for at least one hour of moderate to strong physical activity every day. All activity, not just structured exercise, counts toward this goal.

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​Types of Exercise ​

Most of the activity should be aerobic, using large muscles for a sustained period, such as running, swimming, or dancing.

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​Strength and Bone Building ​

At least three days a week, teens should include activities that strengthen muscles and bones. This can include weight training under adult supervision to improve strength and prevent injuries.

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​Find the Fun ​

Teens are more likely to stay active if they enjoy the activity. Encourage them to find something they love, like skateboarding, yoga, or dancing, instead of forcing them into something they don't like.

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​Empower Them ​

Give your teen control over their fitness choices. Emphasize that the goal is simply to be active, and support their decisions by providing equipment, transportation, and encouragement.

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​Fit It into Their Schedule ​

Help them find a routine that works. This could be a gym membership, home exercise videos, or even active chores and jobs. The key is to find what fits their busy life.

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​Limit Sedentary Time ​

All teens should reduce the time they spend on inactive hobbies like watching TV, playing video games, or using social media on their phones and computers.

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​Be a Role Model ​

The best way to encourage a teen is to be a positive role model yourself. Get active as a family with activities like walks, bike rides, or playing sports together.

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Thanks For Reading !

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