Exercise and activity – teens and young people

  • Key points

    • Staying active is good for physical and mental health.
    • Teens should aim to do an average of one hour of physical activity each day that increases their heart rate. Some days, they may do more, which makes up for days where they do less.
    • Some physical activity each day is better than none; your teen can slowly increase to one hour a day.
    • Encourage your teen to try lots of activities until they find some they enjoy – there are exercises for all abilities.

    Read the teen fact sheet

    What is physical activity, and why is it important?

    Physical activity is about moving the body. All exercise is good for physical and mental health – whether your teen likes walking, running, cycling, swimming, climbing, dancing or playing team sports.

    Teen bodies grow and develop every day. Exercise builds their heart and lung fitness, strengthens their bones and muscles, promotes quality sleep and helps them develop key brain functions like concentration. It can also be a great social activity with family and friends, while giving their eyes and brain a break from screens.

    How often should my teen exercise?

    Teens should aim to do an average of one hour of ‘moderate to vigorous’ physical activity every day. These are activities that increase heart rate and breathing, often called cardio or ‘aerobic’ exercises. A few times a week, they should try to include exercises that build bone and muscle strength.

    High-intensity exercises

    • Running
    • Fast bike riding
    • Rowing
    • Fast swimming
    • Tennis
    • Team sports with running, such as soccer, netball and basketball.

    Moderate-intensity exercises

    • Bike riding
    • Skateboarding or scooter riding
    • Swimming
    • Walking fast.

    Strength exercises

    • Skipping
    • Jumping, such as star jumps and burpees
    • Dancing
    • Yoga or Pilates
    • Lifting weights
    • Climbing, such as rock and indoor climbing.

    Exercising does not have to be complicated. Your teen could bike ride rather than being driven, or meet up with their friends at a park instead of spending time together at home.

    Try not to put too much pressure on your teen. If they are not doing any physical activity at the moment, suggest they start small and build up to an hour a day, over time.

    Choosing activities that suit

    There is no right or wrong way to exercise – the key is to find activities that your teen enjoys. That way, they will be motivated to stick with them.

    Different activities have different requirements. Before your teen signs up for something new, it is best to consider factors such as:

    • cost
    • time commitment
    • location of any training and matches
    • whether they want to play with friends or meet new people.

    Team sports

    Team sports are an excellent way for your teen to make friends and learn important skills, such as working together to achieve a goal. Some examples of popular team sports include soccer, netball, basketball, football (AFL), rugby and hockey.

    Solo sports

    Some teens prefer exercising by themselves – either alone or alongside others in a non-competitive environment. If your teen wants to choose when and for how long they exercise, they may like bike riding, walking, running, online fitness classes, climbing, or swimming. If they are open to exercising in a group, they could try tennis lessons, dancing, yoga, or in-person fitness classes.

    Sports for all abilities

    Teens living with a disability should still aim to do one hour of physical activity every day if they can. However, your teen may not be able to move their body for many reasons, and that is okay. Support your teen to find what feels right, without pressuring them.

    There are many options for modified and accessible activities. In Australia, sports like AFL, athletics, basketball, and swimming have programs for people with different abilities.

    If your teen has a National Disability Insurance Scheme (NDIS) plan, it is a good idea to check whether it can include sports and recreation. Speak with their NDIS support coordinator or planner. Organisations like Disability Sports Australia can also help.

    Remind your teen to rest and recover

    It is important for teens to stay active, but working too hard can take a toll on the body. If your teen does competitive sports or high-intensity training, they should take regular days off so their muscles can repair. Resting does not mean they must stop all movement – they can safely do light activities on rest days, like walking.

    If your teen has an injury, they should speak with their doctor or another health professional, such as a physiotherapist. It is not a good idea for them to keep pushing themselves when they are in pain, as it could cause permanent damage.

    Fuelling teens for activities

    The body needs food and water to fuel everything it does, including physical activity. If your teen exercises a lot, they will need extra nutrients and may feel hungrier. Always remind them to eat regularly and carry a water bottle with them.

    For meals, your teen should eat foods that give them long-lasting energy, like vegetables, fruits, carbohydrates and protein. Encourage them to follow their body’s cues to eat when they are hungry. If they spend a lot of time outside the house, they should pack healthy snacks to eat on the go, like bananas.

    Common questions about exercise for teens

    What sort of exercises can help teens with stress and mental health?

    All physical activity can help reduce stress and positively impact mental health and wellbeing.  Rather than picking activities that are ‘better’ for stress, your teen should focus on doing things they enjoy. The main goal should be exercising several times a week and keeping it up long-term.

    What if my teen does not like playing sports?

    Your teen does not have to play sports to stay active. There are social benefits to joining teams and playing with others; however, there is nothing wrong with them exercising on their own.

    Before your teen rules out all sports, consider discussing the topic with them. For example, you could ask whether they do not like sports because they do not believe they are very good, or if they worry about what others think. If these are the main reasons your teen does not want to play sports, it may be good for them to explore these feelings further. Your teen can speak to another trusted adult, their doctor or a mental health professional if they do not want to share their thoughts with you.

    How can I motivate my teen to exercise more?

    It can be tricky to motivate teens – especially if they do not want to do something. Instead of forcing your teen to exercise in a certain way or play particular sports, focus on what they enjoy. If your teen likes running, they may want to join a run club; if they like Pilates, ask if they have any friends who could go to classes with them. It may help your teen to see you exercise as well.

    The weekends are a great time to do physical activity as a family. For example, you could go for a hike or bike ride somewhere new.

    My teen is exercising a lot and seems fixated on their appearance. What can I do?

    Exercise is great for the mind and body. However, too much exercise can cause problems. If you think your teen is exercising an extreme amount or in secret, try to speak to them about it. Ask open and judgment-free questions, such as how they feel if they do not exercise or what they think when they look in the mirror. Validate their feelings and avoid dismissing what they share.

    If your teen does not want to talk to you about these topics or you think they need professional support, encourage them to speak with their doctor or another trusted adult. You can take your teen to a doctor for advice if you are worried that they have lost a significant amount of weight.

    For more information


    Developed by The Royal Children’s Hospital (RCH) Adolescent Medicine department. We acknowledge the input of RCH consumers and carers.

    Reviewed August 2025

    Please always seek the most recent advice from a registered and practising clinician.


Disclaimer

This information is intended to support, not replace, discussion with your doctor or healthcare professionals. The authors of these consumer health information handouts have made a considerable effort to ensure the information is accurate, up to date and easy to understand. The Royal Children's Hospital Melbourne accepts no responsibility for any inaccuracies, information perceived as misleading, or the success of any treatment regimen detailed in these handouts. Information contained in the handouts is updated regularly and therefore you should always check you are referring to the most recent version of the handout. The onus is on you, the user, to ensure that you have downloaded the most up-to-date version of a consumer health information handout.

Updated July 2025