Best Healthy Exercises for Teenagers

Best Healthy Exercises for Teenagers-Exercising To Stay Healthy

You are never too young to make exercise a daily habit. Even teenagers need to find time to exercise on a regular basis. Doing that helps you stay active and healthy. Exercising regularly as a teen can also help you start good habits that last into adulthood.

How can exercise affect me?

Exercise offers benefits at any age. For you as a teen, exercise can help you:

  • Stay at a healthy body weight.
  • Sleep well.
  • Build stronger muscles and bones.
  • Prevent diseases that you could develop as you get older.
  • Start a healthy habit that you can continue for the rest of your life.

Exercise also provides some emotional and social benefits, like:

  • Better time management skills.
  • Joy and fun while exercising.
  • Lower stress levels.
  • Improved mental health.
  • Less time spent watching TV or other screens.
  • Learning to think about and care for your health and body.

You may notice benefits at school, like:

  • Better focus and concentration.
  • Completing more assignments on time.
  • Better grades.

What can happen if I do not exercise?

Not exercising regularly can affect your thoughts and emotions (mental health) as well as your physical health. Not exercising can contribute to:

  • Poor sleep.
  • More stress.
  • Depression.
  • Anxiety.
  • Poor eating habits.
  • Risky behaviors, like using drugs, tobacco, or alcohol.

Not exercising as a teen can also make you more likely to develop certain health problems as an adult. These include:

  • Very high body weight (obesity).
  • Type 2 diabetes (type 2 diabetes mellitus).
  • High blood pressure.
  • High cholesterol.
  • Heart disease.
  • Some types of cancer.

What actions can I take to exercise regularly?

Most teens need about an hour of exercise each day.

  • Do intense exercise (like running, swimming, or biking) on 3 or more days a week.
  • Do strength-training exercises (like weight training or push-ups) on 2 or more days a week.
  • Do weight-bearing exercises (like jumping rope) on 2 or more days a week.

To get started exercising, or to start a regular routine, try these tips:

  • Make a plan for exercise, and figure out a schedule for doing what is on your plan.
  • Split up your exercise into short periods of time throughout the day.
  • Try new kinds of activities and exercises. Doing this can help you can figure out what you enjoy.
  • Play a sport.
  • Join an athletic club.
  • Ask friends to join you outside for a bike ride, run, walk, or other activity.
  • Take the stairs instead of an elevator.
  • Walk or ride your bike to school.
  • Park farther away from entrances to buildings so that you have to walk more.

Where to find support

You can get support for exercising and staying healthy from:

  • Parents, friends, and family. Find a friend to be your exercise buddy, and commit to exercising together. You can motivate each other.
  • Your health care provider.
  • Your local gym and trainer.
  • A physical education teacher or a coach at your school.
  • Community exercise groups.

Where to find more information

You can find more information about exercising to stay healthy from:


  • Even teenagers need to find time to exercise regularly so they can stay active and healthy.
  • Exercising on a regular basis can help you focus better in school and lower your stress. Most teens need about an hour of exercise each day.
  • Consider asking friends and family if anyone wants to be your exercise buddy and commit to exercising together. You can motivate each other.