Fitness and Your 13- to 18-Year-Oldenparentshttps://kidshealth.org/EN/images/headers/P-fit13To18-enHD-AR1.jpgKids who enjoy exercise tend to stay active throughout their lives. Learn how to encourage fitness in your teen.fitness, exercises, team sports, working out, gyms, running, walking, hiking, basketball, football, swimming, skiing, rollerblading, ice skating, roller skating, ice hockey, tennis, baseball, field hockey, racquetball, archery, tball, softball, bowling, golf, strength training, anabolic steroids, athletics, athletes, gym classes, physical education, teams, noncompetitive sports, obesity, self-esteem, winning a game, sportsmanship, warming up, warm-ups, stretching, eating disorders, compulsive exercise, anorexia nervosa, bulimia, CD1Obesity, CD1Weight Mgmt05/18/200006/03/201906/03/2019Mary L. Gavin, MD06/01/2019a193fa61-69d8-4278-8058-2a9f7854b240https://kidshealth.org/ws/RadyChildrens/en/parents/fitness-13-18.html/<p>As kids enter their teen years, they might lose interest in physical activity. Between school, homework, friends, and even part-time jobs, they're juggling a lot of interests and responsibilities.</p> <p>But regular physical activity can help your teen feel more energetic, improve focus and attention, and promote a better outlook. And regular physical activity can help your child maintain a healthy weight and prevent heart disease, diabetes, and other medical problems later in life.</p> <h3>Fitness in the Teen Years</h3> <p>Physical activity guidelines for teens recommend that they get 1 hour or more of moderate to strong physical activity daily.</p> <p>In addition:</p> <ul class="kh_longline_list"> <li>Most of the physical activity should be aerobic, where they use large muscles and continue for a period of time. Examples of aerobic activity are running, swimming, and dancing.</li> <li>Any moderate to strong activity counts toward the 60-minute goal.</li> <li>Muscle-strengthening and <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/strong-bones.html/">bone-strengthening</a> physical activity should be included at least 3 days a week.</li> </ul> <p>Teens can be active in sports and structured exercise programs that include muscle- and bone-strengthening activities. Weight training, under supervision of a qualified adult, can improve strength and help prevent <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/sports-safety.html/">sports injuries</a>.</p> <p>Given the opportunity and interest, teens can get health benefits from almost any activity they enjoy — skateboarding, touch football, yoga, swimming, dancing, or kicking a footbag in the driveway. Teens can work physical activity into everyday routines, such as walking to school, doing chores, or finding an active part-time job.</p> <h3>Motivating Teens to Be Active</h3> <p>Parents should give teens control over how they decide to be physically active. Teens want to make their own decisions, so give them a choice. Emphasize that it's not <em>what</em> they do — they just need to be active.</p> <p>Once they get started, many teens enjoy the feelings of well-being, reduced stress, and increased strength and energy they get from exercise. As a result, some begin to exercise regularly without nudging from a parent.</p> <p>For teens to stay motivated, the activities should be fun. Support your teen's choices by providing equipment, transportation, and companionship. Peers can play an influential role in teens' lives, so create opportunities for them to be active with their friends.</p> <p>Help your teen stay active by finding an exercise plan that fits with his or her schedule. Your teen may not have time to play a team sport at school or in a local league. But many gyms offer teen memberships, and kids might be able to squeeze in a visit before or after school.</p> <p>Some teens might feel more comfortable doing home exercise videos or exercise video games (like tennis or bowling). These can be good options, but it's important to do daily moderate to strong activities too.</p> <p>And all teens should limit the time spent in sedentary activities, including watching TV, playing video games, and using computers, smartphones, or tablets.</p> <h3>When to Speak With Your Doctor</h3> <p>If you're concerned about your teen's fitness, speak with your doctor. Teens who are <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/overweight-obesity.html/">overweight</a> or very sedentary might need to start slowly. The doctor may be able to help you make a fitness plan or recommend local programs.</p> <p>Teens with a chronic health condition or disability should not be excluded from fitness activities. Some activities may need to be changed or adapted, and some may be too risky depending on the condition. Talk to your doctor about which activities are safe for your child.</p> <p>Some teens may overdo it when it comes to fitness. Young athletes may try performance-enhancing substances. Teens involved in gymnastics, wrestling, or dance may face pressures to lose weight. Talk with your doctor if you have concerns.</p> <p>Finally, speak with your doctor if your teen complains of pain during or after sports and exercise.</p> <h3>Fitness for Everyone</h3> <p>Everyone can benefit from being physically fit. Staying fit can help improve academic performance, build confidence, prevent obesity, and decrease the risk of serious illnesses (such as heart disease and diabetes). And regular physical activity can help teens learn to meet the physical and emotional challenges they face every day.</p> <p>Help your teen commit to fitness by being a positive role model and exercising regularly too. For fitness activities you can enjoy together, try after-dinner walks or family hikes, bike rides, playing tennis, going to a local swimming pool, or shooting baskets. You'll work together to reach your fitness goals, and stay connected with your teen.</p>La actividad física y su hijo de 13 a 18 añosCuando los niños entran en la etapa de la adolescencia, es posible que pierdan el interés por las actividades físicas. Entre el colegio, los deberes, los amigos e, incluso, los trabajos a tiempo parcial, los adolescentes tienen que hacer malabarismos con tantos intereses y responsabilidades. https://kidshealth.org/ws/RadyChildrens/es/parents/fitness-13-18-esp.html/84049b8a-ef41-4294-b95e-ca2bb787897c
Choosing the Right Sport for YouIf you're having trouble choosing a sport, this article can help!https://kidshealth.org/ws/RadyChildrens/en/teens/find-sports.html/f3d963f1-3e0f-4edf-9408-cd0ce295742c
Feeding Your Child AthleteAll kids need to eat balanced meals and have a healthy diet. But should that balance change for kids who play on a sports team or work out?https://kidshealth.org/ws/RadyChildrens/en/parents/feed-child-athlete.html/f350edce-5b06-4260-9566-d7d4943c2b3a
Fitness and Your 6- to 12-Year-OldSchool-age kids need physical activity to build strength, coordination, confidence, and to lay the groundwork for a healthy lifestyle.https://kidshealth.org/ws/RadyChildrens/en/parents/fitness-6-12.html/d7b373f3-a8dd-45e2-8d84-2900e5cdbc71
Fitness for Kids Who Don't Like SportsSome kids aren't natural athletes and they may say they just don't like sports. What then?https://kidshealth.org/ws/RadyChildrens/en/parents/hate-sports.html/4803352a-91f1-4635-aa52-5e3329268f85
How Can I Get Motivated to Exercise?Find out what the experts have to say.https://kidshealth.org/ws/RadyChildrens/en/teens/go-exercise.html/54fe46da-10e4-4e54-b987-98d007790961
Nutrition & Fitness CenterVisit our nutrition and fitness center for teens to get information and advice on food, exercise, and sports.https://kidshealth.org/ws/RadyChildrens/en/teens/center/fitness-nutrition-center.html/4e575d37-8408-47c1-bdcb-41197f1fd0eb
Preventing Children's Sports InjuriesParticipation in sports can teach kids sportsmanship and discipline. But sports also carry the potential for injury. Here's how to protect your kids.https://kidshealth.org/ws/RadyChildrens/en/parents/sports-safety.html/bec4e82b-c8b0-4945-9611-7c9464e177f8
Sports CenterThis site has tips on things like preparing for a new season, handling sports pressure, staying motivated, and dealing with injuries.https://kidshealth.org/ws/RadyChildrens/en/teens/center/sports-center.html/c6fa6931-7439-4e86-9613-99545f761388
SteroidsGet the facts about steroids, their side effects, and what can drive kids and teens to try them.https://kidshealth.org/ws/RadyChildrens/en/parents/steroids.html/8b9f9617-b78a-4dba-ad5f-8c5642ba9ad7
Strength TrainingIs working out with weights safe for teens? The best way to build muscle tone and definition is to combine aerobic and flexibility exercises with the right kind of strength training.https://kidshealth.org/ws/RadyChildrens/en/teens/strength-training.html/3808ee7a-5dd8-463c-a07e-bb53bf3c4ce7
kh:age-teenThirteenToNineteenkh:clinicalDesignation-generalPediatricskh:genre-articlekh:primaryClinicalDesignation-gastroenterologyAndNutritionWeightManagementWellness & Preventionhttps://kidshealth.org/ws/RadyChildrens/en/parents/hearthealth/wellness/f73a85f7-65f6-43ab-affa-260a02694e4cTraining & Performancehttps://kidshealth.org/ws/RadyChildrens/en/parents/sports-medicine-center/training/958538d4-c43c-4e83-af74-05d1be169b87Staying Fithttps://kidshealth.org/ws/RadyChildrens/en/parents/nutrition-center/staying-fit/e2c09005-3007-4117-9b82-1a2401cdf977