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The Power of Teen Physical Activity

Adolescence is a crucial period of human development, marked by rapid psychological and biological changes. It is also a time when individuals establish lifestyles that can have lasting effects throughout their lives.

Physical activity during adolescence is vital for building a foundation for a healthy life. According to the Physical Activity Guidelines for Americans (2nd ed.), children and adolescents aged 6-17 years should engage in 60 minutes or more of moderate-to-vigorous physical activity daily. The World Health Organization similarly recommends that children and adolescents under 18 accumulate at least an average of 60 minutes per day of moderate to vigorous intensity physical activity.

While adolescence is generally considered a healthy period, many health problems that manifest later in life are partly due to modifiable risk behaviors established during this time, including low levels of physical activity. According to the CDC,  in the US, only a quarter of young people participate in 60 minutes of physical activity every day. Globally, about 80% of adolescents are insufficiently active.

Benefits of Physical Activity in Adolescence

There is overwhelming evidence for the health benefits of physical activity and the health risks of inactivity and sedentary behavior, which includes activities that do not increase energy expenditure substantially above the resting level, such as screen-based behaviors. In a systematic review of scientific studies, researchers have identified several ways in which adolescent physical activity leads to positive health outcomes.

Short-term benefits

Physical activity offers immediate benefits, with the strongest evidence highlighting its positive impact on bone health. Weight-bearing activities, such as running, jumping, and resistance exercises, stimulate bone formation and increase bone density. Regular physical activity influences the shape and structure of bones, leading to greater bone mass and better distribution of bone tissue, which enhances overall bone strength and reduces the risk of fractures later in life. Moreover, physical activity during adolescence positively affects hormonal levels, such as growth hormone and estrogen, which are crucial for bone growth and mineralization.

In addition to its health benefits, higher levels of physical activity are associated with improved cognitive functions, such as concentration and memory, among students. This, in turn, contributes to better academic performance. Furthermore, physical activity has been shown to improve self-esteem and self-concept in children and adolescents.

Long-term benefits

In addition to short-term impact, physical activity in adolescence also generates long-term benefits. Participation in team sports during adolescence has been linked to  reduced odds of early adulthood depression.  This period is also critical for cardiovascular development, with evidence supporting the relationship between adolescent physical activity and reduced cardiometabolic risk factors in later life. For example, a 12-year follow-up study found that youth sports participants had significantly lower body mass index and waist circumference, as well as higher levels of high-density lipoprotein cholesterol, which are key indicators of better cardiovascular health.  

Long-term benefits through a healthy lifestyle

Physical activity during adolescence also indirectly influences long-term health by helping to establish a healthy lifestyle. Adolescence is a formative period for developing habits, and those who are active during this time are more likely to maintain a high level of physical activity into adulthood. Regular physical activity in adolescence helps establish a routine that reduces the risk of sedentary behavior later in life.

Practical Tips for Boost Physical Activity

Schools are uniquely positioned to offer young people valuable opportunities for physical activity while also equipping them with the knowledge, skills, and confidence needed to stay active throughout their lives. Despite this potential, school-based physical activity interventions targeting adolescents have generally achieved only minimal to moderate success. Therefore, it’s important for adolescents to take an active role in engaging in physical activity themselves. Here are some practical tips to help.

Make it fun. Choose activities you enjoy. Whether it’s playing basketball, dancing, swimming, or cycling, engaging in activities that are fun will keep you motivated to stay active.

Set goals. Start with small, achievable goals and gradually increase them. For example, aim to be active for 30 minutes a day, and then work your way up to 60 minutes.

Join a sports team or club. Participating in school sports teams or joining a community club can provide a structured and social way to stay active. The commitment to practices and games helps ensure regular physical activity.

Make it social. Exercise with friends. Whether it’s a group workout, a hike, or a game of soccer, being active with friends can make physical activity more enjoyable and help you stay committed.

Limit screen time. Set limits on time spent in sedentary activities like playing video games or scrolling through social networks. Use the extra time to get moving, whether it’s through sports, walking, or just playing outside.

Try new activities. Don’t be afraid to try something new. Whether it’s martial arts, yoga, or rock climbing, exploring different activities can keep you engaged and excited about being active.

Track your progress. Use a fitness tracker, app, or journal to keep track of your physical activity. Monitoring your progress can help you stay motivated and set new goals.

Reward yourself. Celebrate your achievements, whether it’s sticking to a routine for a month or hitting a new personal best. Rewards can be a great way to keep yourself motivated.

In conclusion, physical activity during adolescence is crucial for both immediate and long-term health. It not only supports physical development, such as bone strength and cardiovascular health, but also promotes mental well-being and establishes habits that can lead to a healthier lifestyle in adulthood. While schools play a vital role in encouraging physical activity, it is essential for adolescents to take an active role in incorporating exercise into their daily routines. By choosing enjoyable activities, setting goals, and making physical activity a social and rewarding experience, we can build a foundation for a lifetime of health and wellness.