The Importance of Movement for Teens: How Parents Can Support an Active Lifestyle

As parents, we all want to see our teenagers thrive—academically, socially, and emotionally. While it’s easy to associate physical activity with organized sports or gym workouts, movement is so much more than that. Encouraging your teen to move more can dramatically improve their confidence, health, and overall well-being. And here's the best part: it doesn't have to be about hitting the gym or being part of a team - it’s about incorporating simple, fun activities into their daily routine.

Why Movement Matters

Movement is not only essential for physical health, but it also impacts emotional well-being, cognitive function, and social relationships. Regular physical activity can help teens:

• Boost confidence: Engaging in movement, whether it’s dance, jogging, or just walking, can help them feel more in control of their bodies, which in turn positively affects body image and self-esteem.

• Enhance focus and academic performance: Studies show that movement increases blood flow to the brain, helping with concentration and memory retention. Active teens are often better equipped to handle the challenges of academic work.

• Build healthier relationships: Movement often involves social interaction, whether through group activities, family outings, or just spending time outside. This can strengthen connections and build social skills.

Movement can be part of every day without the pressures of competitive sports. Simply put: moving more is key to leading a healthy, balanced life—physically, emotionally, and mentally.

Supporting Your Teen's Journey to an Active Lifestyle

As parents, you play a critical role in helping your teen develop healthy movement habits that stick. Here are a few strategies to make it happen:

1. Lead by Example

Teens often mirror the behaviours of their parents. If you prioritize movement - whether it’s a daily walk, stretching, or dancing in the kitchen - your teen is more likely to follow suit. Make movement a natural part of your family life.

"Physical activity levels of children and adolescents is more likely to be higher when they receive approval, support/assistance, and recognition/reward from their parents"

(Su et al., 2022)

2. Focus on Fun, Not Fitness

Movement doesn't have to mean hours at the gym or rigorous sports training. Encourage activities that feel fun and engaging. Some ideas include:

• Walking or biking together

• Walk in nature

• Dancing, skateboarding, or rollerblading

• Active video games or at-home workouts

The key is to help your teen find something they enjoy - when movement feels fun, they’ll be more likely to stick with it.

3. Start Small and Build Consistency

One of the most effective ways to build a new habit is to start small. If your teen isn’t used to being active, start with short walks after school or doing stretches before bed. Over time, these small actions can lead to more significant lifestyle changes, building consistency and routine.

As someone who has worked with teens for over a decade, I’ve seen first-hand how powerful small, consistent changes can be. One of my clients, a teenager with a poor diet and very little physical activity, had low self-confidence and struggled with body image. Over the course of a year, we worked together to establish a routine of daily movement and healthier habits. The results? Increased energy, improved self-esteem, and a sense of control over their own life.

4. Celebrate Progress, Not Perfection

The teen years can be filled with pressure, whether it’s academic, social, or body-image related. As a parent, it’s important to celebrate small wins when it comes to movement. Whether it’s walking the dog, riding a bike, or doing some yoga stretches, any kind of movement is progress. Focus on what your teen is doing, not on what they’re not doing.

5. Support Their Autonomy

Part of empowering your teen is giving them the freedom to choose how they move. Let them experiment with different types of activities - some may prefer solo activities like yoga or running, while others thrive in group settings like dance classes or team sports. The key is allowing them to take ownership of their movement choices, which helps build confidence and resilience.

Benefits of Movement: Beyond Physical Health

Encouraging your teen to be more active isn’t just about physical fitness; it has far-reaching benefits for their life, education, and relationships. Regular movement helps to:

• Improve emotional regulation: Physical activity can reduce anxiety and depression by releasing endorphins, helping teens manage their emotions more effectively.

• Boost academic performance: Movement improves concentration, memory, and cognitive function, which can translate to better grades and enhanced problem-solving skills.

• Strengthen social skills: Many forms of movement involve collaboration, teamwork, or shared experiences, which can foster stronger friendships and interpersonal skills.

Empowering Teens to Thrive

In my work with teens, I’ve found that supporting them holistically - considering their social, emotional, cognitive, and academic needs - is key to their long-term success. When teens feel empowered and in control of their health and routines, they become more resilient and better equipped to handle life’s challenges.

As a parent, your role in this process is invaluable. By fostering a positive, fun, and low-pressure environment around movement, you can help your teen build healthy habits that last a lifetime.

Practical Steps to Support Your Teen's Active Lifestyle:

1. Encourage daily movement: Even 15-20 minutes of walking or a quick stretch can make a difference.

2. Model healthy habits: Be active yourself and invite your teen to join you in family activities.

3. Make movement social: Encourage activities they can do with friends or family, like hiking, playing Frisbee, or going to a local park.

4. Provide the resources: Support their interests by providing access to equipment or spaces where they can be active—whether it’s a bike, rollerblades, or yoga mat.

5. Involve them in planning: Let them help plan family outings that include some form of activity—this gives them a sense of autonomy and encourages them to take the lead.

By starting small and creating an environment where movement is encouraged and celebrated, you’re not only supporting your teen’s health but also helping them build confidence, improve their focus, and strengthen their relationships. Together, you can help them create a healthy, happy future where movement is a natural and enjoyable part of life.