At a glance
- Staying active is good for your physical and mental health.
- Aim to do an average of one hour of physical activity each day that makes your heart beat faster. Some days, you might do more, which makes up for days you do less.
- Some physical activity each day is better than none. You can slowly work up to one hour a day.
- Try lots of activities until you find some you like – there are exercises for all abilities.
What is physical activity, and why does it matter?
Physical activity is about moving your body. Whether you like walking, running, cycling, swimming, climbing, dancing or playing team sports, all exercise is good for your health.
Your body is still growing and changing as a teen. Exercise helps to:
- build your heart and lung fitness
- strengthen your bones and muscles
- encourage good quality sleep
- develop important brain functions, like memory and focus.
Exercising is also a great social activity with family and friends. You can have fun while giving your eyes and brain a break from screens.
How much do I need to exercise?
As a teen, you should aim to do one hour of physical activity every day that speeds up your heart rate and makes you breathe faster. These are called cardio or ‘aerobic' exercises. At least three times a week, try to add in exercises that build strength
in your bones and muscles.
It’s good to think of the ‘one hour of exercise a day’ goal as an average. Some days, you might do more exercise, which makes up for days where you do less. You can also break up the time into smaller chunks. For example, you might go for a run before
school and play football at night.
High-intensity exercises
- Running
- Fast bike riding
- Rowing
- Fast swimming
- Tennis
- Team sports with running, like soccer, netball and basketball.
Medium-intensity exercises
- Bike riding
- Skateboarding or scooter riding (not e-scooters)
- Swimming
- Walking fast.
Strength exercises
- Skipping
- Jumping, like star jumps and burpees
- Dancing
- Yoga or Pilates
- Lifting weights
- Climbing, like rock and indoor climbing.
When you were younger, you probably ran around during school lunch breaks and played sports or active games after school. If you don’t get as much activity in the week anymore, you might need to find new ways to stay active. It doesn’t have to be complicated;
you could bike ride rather than getting a lift, or meet up with friends at a park instead of spending time together at home.
Try not to put too much pressure on yourself. If you are not doing any exercise at the moment, start small and build up to an hour a day.
Choosing activities that suit you
There's no right or wrong way to exercise – the key is to find things you enjoy. That way, you will want to stick with them.
Before signing up for a new activity, it's a good idea to think about:
- how much it costs
- the location of training and/or matches
- how many hours you have to train and play each week
- whether you want to play with friends or meet new people.
Team sports
Team sports are a great way to make friends and learn important skills, like working together to achieve a goal. Some examples of popular team sports are soccer, netball, basketball, football (AFL), rugby and hockey.
Solo sports
You might prefer exercising on your own, either by yourself or alongside others, without competing or playing in a team. If you want to choose when and for how long you exercise, you might like bike riding, walking, running, online exercise classes, climbing
or swimming. If you are open to exercising in a non-competitive group, you could try tennis lessons, dancing, yoga, or in-person fitness classes.
Sports for all abilities
If you are living with a disability, you should still aim to do one hour of physical activity every day if you can. But you might not be able to move your body for many reasons, and that’s okay. Try your best, but don't put pressure on yourself.
There are lots of options for modified and accessible activities. In Australia, sports like AFL, athletics, and swimming have programs for people with different abilities.
Sport can also be a form of therapy. If you have a National Disability Insurance Scheme (NDIS) plan, you might want to check if you can include sports. Organisations like Disability Sports Australia can also help.
Remember to rest and recover
It’s important to be active, but working too hard can take a toll on your body. If you do competitive sports or high-intensity training, you should take regular days off so your muscles can recover. Resting doesn't mean you have to stop all movement –
you can safely do light activities on rest days, like walking.
If you have an injury, speak to your local doctor (general practitioner, or ‘GP’) or another health worker like a physiotherapist. It’s not a good idea to keep pushing yourself when you are in pain, as you could do long-term damage.
Fuelling your body for activity
Your body needs food and water to fuel everything it does, including physical activity. If you exercise often, you will
need extra nutrients and might feel hungrier. So, remember to eat regularly and carry a water bottle with you.
Focus on eating foods that give you long-lasting energy – like vegetables, fruits, carbohydrates and protein – and follow your body's cues to eat when you are hungry. If you spend lots of time outside the house, bring healthy snacks with you to eat on
the go. Bananas are a great option.
Things you might be wondering
What sorts of exercises can help me with stress and mental health?
All physical activity can help with stress and mental health. Rather than picking activities that are 'better' for your mental health, focus on doing things you enjoy. Try exercising several times a week, and keep it up long-term.
What if I don’t like playing sports?
You don't have to play sports to stay active. There are social benefits to joining teams and playing with others, but there's nothing wrong with exercising on your own.
Before you rule out all team sports, though, think about why you don't enjoy them. Is it because you don't believe you are very good? Or because you worry about what others think? If you want to talk to someone about these feelings, start with
a parent, a trusted adult or your GP.
How can I motivate myself to exercise more?
Spend some time thinking about ways you might enjoy being active. You could create a music playlist for running, or listen to a podcast or audiobook on a walk. If you prefer to exercise with a goal in mind, you could reward yourself with a visit
to a cafe after a fitness class. Or, invite a friend to come with you so you can be active together.
Doing activities you like, in ways you like, will motivate you to keep going.
What if I want to shape a part of my body through exercise?
It's true that some exercises target particular muscles. But there is no guarantee that your body will look a certain way if you keep doing those exercises. For example, a fitness influencer might promise that doing sit-ups every day will narrow
your waist. In reality, many factors impact your body shape, and you can't always change how parts of your body look, no matter what you do.
Instead of trying to change your body, focus on what you can do. If you have negative thoughts about your body or worry about your weight or shape, speak to a trusted adult or health worker like your GP or school counsellor.
Helpful links
Developed by The Royal Children’s Hospital (RCH); medical review by the Adolescent Medicine department. Created with advice from the RCH Health Literacy Youth Advisory Committee.
Reviewed August 2025
Speak with a doctor for up-to-date and personalised medical advice.