5 of the Best Physical Activities for Teenagers

Young people should engage in at least one hour of moderate-to-vigorous-intensity physical activity each and every day.

01:54 07 December 2024

While kids should spend no more than two hours daily in front of a screen for recreational purposes, the reality is they’re spending much more time than the recommended allowable amount. 

According to one source, kids 11 to 14 years old and 15 to 18 years old spend an average of nine hours to seven and a half hours per day, respectively, in front of screens for recreation. That tally doesn't include time spent in front of screens for their school work. 

Failing to get sufficient exercise can lead to the development of chronic ailments like high cholesterol, high blood pressure, type 2 diabetes, and other cardiovascular ailments. That's why young people should engage in at least one hour of moderate-to-vigorous-intensity physical activity each and every day.

Here are five of the best physical activities for teenagers. You’ll see there’s something for everyone.

1. Bike Riding

Statista reports that in 2022,54.7 million people rode bikes in the U.S. If your kids have bikes, encourage them to spend more time riding with friends rather than sitting in front of the TV. Getting outside and enjoying this popular activity is a fun way for your kids to get the exercise they need, enjoy fresh air in their lungs, and spend time socializing.

2. Hiking

Another way for young people to get the physical activity they require is to go hiking. One source says six out of 10 U.S. households claim to be campers. If your family is among the 60%, great. Make plans to go camping, enjoy the great outdoors, and engage in hiking, biking, swimming, and other fun outdoor activities with your children. Should your family not be among the majority of households who are campers, now's the time to turn things around and get on board.

3. Swimming

Swimming is another great physical activity for young people who want to have fun while staying healthy. One interesting fact is that water supports as much as90% of your body weight. That means it lessens strain on muscles, joints, and bones.

One source says 31 million people in the U.S. engaged in swimming at least once last year, with most of them doing so for fitness reasons.

Whether in a private swimming pool or a public swimming pool, there are many opportunities for your kids to get the physical activity they need daily in a swimming pool.

4. Running

Running is another activity to consider. One source says running for a minimum of 10 minutes daily can substantially reduce one's odds of getting cardiovascular disease. And that’s not where the benefits stop. 

For high schoolers who get into running, fall in love with the activity, and want to push and challenge themselves, one option next summer is the Swiss Running Challenge. Taking place in the Swiss Alps, the trip isn’t just about enjoying the beauty of the Western European nation. It’s about training under the tutelage of skilled instructors and enjoying the company of other student-athletes. It's open for kids from 15 to 18 and can be the vacation of a lifetime for youth who take running seriously.

5. Dancing

Approximately 26.24 million people in the U.S. took part in dance, step, or some other choreographed physical activity to music last year. Do your kids enjoy dancing up a storm? If so, all they need to do is find the types of music they enjoy dancing to and get down to business.

These are some activities your kids can try to get the physical activity they require. One of the options on this list might do the trick. But there are other ways your kids can get moving and enjoy good health.