Engaging in physical activity is an important part of our physical and mental health. Particularly for adolescents, who experience a multitude of changes that can lead to significant vulnerability to developing mental health problems.
These changes have been intensified in recent years by the effects and risks caused by the use of new technologies and physical inactivity, as well as the COVID pandemic. Specifically, reductions in physical activity and increased mental health problems have been observed in teens following the COVID pandemic.[i]
Physical activity has been consistently found to improve mood and sleep, as well as decrease stress, anxiety and depression. In short, exercise plays a crucial role in the overall development and well-being of teenagers.
I’m Kathy Mileski, a registered physiotherapist at Propel Physiotherapy in Etobicoke and the mother of two teenage boys. In my latest blog, I explore the benefits of exercise for teens, barriers to physical activity, guidelines around how much exercise teens need, as well as strategies for increasing physical activity in youth.
Table of Contents:
- Importance of Exercise for Teens
- Physical Activity Guidelines for Teens
- Barriers to Physical Activity in Adolescence
- Strategies to Increase Exercise for Teens
- Conclusion
Importance of Exercise for Teens
Exercise plays a crucial role in the overall development and well-being of teenagers. Here are some key reasons why it is essential:
- Physical Health
Strengthens Muscles and Bones: Weight-bearing exercises like running or playing sports help build bone density and muscle strength.
Improves Cardiovascular Health: Regular aerobic activity reduces the risk of heart disease, hypertension, and obesity.
Enhances Growth and Development: Physical activity supports proper growth during critical adolescent years.
- Mental Health
Boosts Mood: Exercise triggers the release of endorphins, which improve mood and reduce symptoms of depression and anxiety.
Reduces Stress: Physical activity can act as a healthy outlet for managing stress and frustrations common in adolescence.
Improves Self-Esteem: Mastering new skills, achieving fitness goals, or participating in team activities fosters confidence and a sense of accomplishment.
- Academic and Cognitive Benefits
Improves Focus and Memory: Exercise increases blood flow to the brain, enhancing cognitive functions like concentration and memory.
Better Academic Performance: Active teens often demonstrate improved academic achievement due to better mental clarity and energy levels.
- Social Skills
Builds Teamwork and Communication: Team sports and group exercises teach collaboration, leadership, and interpersonal skills.
Encourages Friendships: Shared physical activities provide opportunities to bond with peers.
- Long-Term Habits
Promotes a Healthy Lifestyle: Regular exercise in adolescence sets the stage for lifelong fitness habits.
Prevents Chronic Diseases: It reduces the risk of developing conditions like diabetes, obesity, and osteoporosis later in life.
Guidelines for Physical Activity in Adolescence
In 2020, the World Health Organization updated their guidelines on physical activity for children aged 5 to 17 years of age. The guidelines recommend the following:[ii]
- Children and adolescents should do at least an average of 60 min/day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week;
- Vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone should be incorporated at least 3 days a week.
- Children and adolescents should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.
Barriers to Physical Activity in Adolescents
Barriers to exercise and activity differ between adolescents and adults. These also occur at all levels for adolescents varying from intrapersonal, interpersonal, organizational (schools), environmental and societal barriers. The main barriers for this group include:[iii]
- negative physical activity experiences at school,
- self-doubt about appearance
- restrictions from family and friends
- lack of access to parks and sports fields
- lack of opportunity to be active at school
Strategies to Increase Exercise for Teens
Not surprisingly, the factors enabling physical activity in adolescents are multi-factorial and expand across all aspects of an adolescent’s life. These are some of the factors that help increase activity at various levels:
Individual
- integrate activity in daily life
- linking physical activity to how you look and feel
- setting goals
- knowing what motivates you
Family
- be an example by engaging in and modelling physical activity
- organize active outings like hikes or bikes
- set boundaries to limit screen time and sedentary behaviour
Community
- provide safe and accessible parks, playing fields and community centres
- strengthen physical education programs in school to ensure access to activity during and after school
- provide activities for all skill levels and abilities
As a mother of two teenagers, I appreciate the struggle in getting kids active and off their screens. As two active physiotherapists, my partner Kyle Whaley and I always tried to model the importance of activity when our children were young.
However, as they got older, we realized that their environment was much more important in sustaining physical activity. Making sure kids had close access to green spaces, access to intramural and school sports teams, and an active peer group became much more important during their teen years.
Instead of talking about the results of a game, our conversations are more about working hard, having fun, and things to work on. Even if your kids aren’t into sports there’s so many other ways to help them stay active. Have them walk or bike to school, instead of taking a car or transit. Have them listen to a podcast or music while they’re walking to help keep it enjoyable.
It also became more important for us to facilitate the connection between physical activity and how they feel as my kids became teenagers. Getting teenagers to connect to the idea that they feel and think better after doing some exercise is crucial to sustaining lifelong physical activity.
Conclusion
The mental health of adolescents constitutes one of the largest health care concerns worldwide.[iv] Physical activity and exercise have been consistently shown to have a positive impact on the mental health of adolescents, as well as fostering healthy behaviours to improve long term quality of life into adulthood.
Physiotherapists are movement experts. A physiotherapist can help adolescents identify personal motivations to increase physical activity and reduce sedentary time. By providing education, planning and goal setting, and a tailored exercise prescription plan, therapists have the opportunity to support lifelong positive behaviour change that can have a huge impact on one’s physical and mental health.
Contact us for a complimentary 15-minute phone consultation with a registered physiotherapist to find out more about how we can help tailor an exercise plan for your teen.
References
[i] Li, B., Ng, K., Tong, X. et al. Physical activity and mental health in children and youth during COVID-19: a systematic review and meta-analysis. Child Adolesc Psychiatry Ment Health 17, 92 (2023). https://doi.org/10.1186/s13034-023-00629-4
[ii] Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, Carty C, Chaput JP, Chastin S, Chou R, Dempsey PC, DiPietro L, Ekelund U, Firth J, Friedenreich CM, Garcia L, Gichu M, Jago R, Katzmarzyk PT, Lambert E, Leitzmann M, Milton K, Ortega FB, Ranasinghe C, Stamatakis E, Tiedemann A, Troiano RP, van der Ploeg HP, Wari V, Willumsen JF. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020 Dec;54(24):1451-1462. doi: 10.1136/bjsports-2020-102955. PMID: 33239350; PMCID: PMC7719906.
[iii] Karchynskaya V, Kopcakova J, Madarasova Geckova A, Katrusin B, Reijneveld SA, de Winter AF. Barriers and enablers for sufficient moderate-to-vigorous physical activity: The perspective of adolescents. PLoS One. 2024 Feb 16;19(2):e0296736. doi: 10.1371/journal.pone.0296736. PMID: 38363731; PMCID: PMC10871508.
[iv] Vigo, Daniel et al. Estimating the true global burden of mental illness. The Lancet Psychiatry, Volume 3, Issue 2, 171 – 178
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