Why physical activity is important for pre-teens and teenagers

Being physically active every day is good for your pre-teen or teenage child because it:

• improves heart and lung health
• boosts your child’s immune system
• develops strong muscles, bones and good posture
• helps your child maintain a healthy weight and avoid overweight or obesity
• reduces the risk of high blood pressure, anxiety, depression and type-2 diabetes.

Physical activity is also great for:

• breaking up long periods of sitting and studying
• improving concentration and memory
• learning new skills
• increasing self-confidence
• reducing stress and improving sleep
• making and keeping friendships.

What is physical activity?

Physical activity is any activity that involves moving your body. It includes everyday activities as well as organised sports and exercise.

Light physical activity includes everyday activities like leisurely walking, standing to do artwork or playing a musical instrument.

Moderate activities make your child huff and puff a bit. These could include brisk walking, dancing, bike riding, swimming laps and jogging. Even helping out with some of the more active chores inside and outside your home can be good.

Vigorous activities increase your child’s heart rate and make him huff and puff a lot. Vigorous activities can happen in any game with lots of running. They’re often a big part of sports like soccer, cycling, hockey and football, and some forms of dance.

Activities that strengthen muscles and bones make your child’s muscles work harder than normal and put extra force on bones. These activities include jumping, running, climbing and lifting, as well as push-ups, lunges and squats. Moderate and vigorous physical activities often help to build muscles and bones.

How much physical activity do pre-teens and teenagers need?

Australian guidelines say that children aged from 5 years up to 18 years need one hour or more of moderate to vigorous physical activity and several hours of light physical activity each day. And at least three days a week, this should include activities that strengthen muscles and bones.

Young people aged 18 years and over should do 2½-5 hours of moderate physical activity or 1¼-2½ hours of vigorous physical activity each week. Or they can do a combination of moderate and vigorous physical activity that adds up to enough activity overall. And at least two days a week, this should include activities that strengthen muscles.

Your child can build up his physical activity across the day through a range of different activities. Some activities can be planned exercise, like going for a run, but some can be everyday activities like walking or riding to school. Doing different activities across the day makes it easier to do enough physical activity overall.

Planning ahead for physical activity

For many busy pre-teens and teenagers, physical activity doesn’t just happen – it needs to be planned.

When you and your child think about how to get enough physical activity into her daily schedule, the following questions might help:

• Where can your child be active? How much space do you have at home, in the backyard, or at the local park, walking track or local pool?
• What local options are low cost or free to use?
• Who are your child’s ‘active’ friends? Who can you visit to help your child be active?
• Who else can help your child be active when you don’t have time to help?
• What activities can your family plan so you can all be active together?

Children who don’t like physical activity

Not all young people are keen on playing organised sport. If this sounds like your child, he could explore a range of non-competitive physical activities to find one he likes.

For example, you and your child could look into activities and groups like community youth clubs, Scouts and Girl Guides. These groups often do lots of physical activities. When young people get involved in groups like these, they might also feel a sense of achievement, which makes it more likely that they’ll have another go.

And if a bad past experience has put your child off physical activity, you can help her practise skills and build confidence. For example, you could have a game of tennis with her at a local court. When there are no other children around, your child might be more likely to have a go. The bonus is you get to spend some time having fun together.

When you’re active yourself, you can be a great role model for your child. Sometimes, if you or other members of your family can get your child to be active, he’ll get a chance to see how good it can feel.

Balancing homework and physical activity

You might be worried that homework is limiting your child’s physical activity.

If so, try talking to teachers about how much homework your child is supposed to be doing, then look at how much she’s actually doing. If you think the impact of homework is too big, you might like to talk to teachers to work out a compromise.

Another idea is for your child to stand or move around while doing his homework. For example, you might be able to set up a standing desk for your child.

You can also encourage your child to break up long periods of sitting with short bursts of physical activity. For example, your child could kick a soccer ball against a wall or do some yoga stretches for five minutes between homework tasks.

Balancing screen time and physical activity

Sometimes screen time can mean pre-teens and teenagers sit still for too long without a break.

But it doesn’t have to be this way – you can use screen time to get your child moving. For example, you can try things like:

• encouraging your child to make a nature documentary based on a bushwalk
• videoing your child learning new sports skills, and replaying the footage so your child can see her skills development
• suggesting that your child chooses video dance games or virtual sports simulators.

Healthy screen time for pre-teens and healthy screen time for teenagers is all about balance. It’s good for your child’s development to do lots of different activities, which include physical activity, homework and study, extracurricular activities, socialising and sleep as well as screen time.

Physical activity and young people with additional needs

Physical activity is just as important for children with additional needs, even if they have extra challenges. Many organised activities have been modified or are supported to help these children have a go. And some playgrounds have been designed and built with special equipment and sensory activities. This encourages children of all abilities to play.

Check with support groups, sporting organisations or your local council to see what’s available in your area.

Your family could also try making time to do physically active things together to fit in with your child’s needs.

Outdoor physical activity is especially important for young people with additional needs. Being outdoors is a good way for young people to get the vitamin D they need for strong bones and muscles. It also helps build movement skills.