Promoting activity

Teens need about 60 minutes of physical activity a day — but that doesn't necessarily mean 60 solid minutes at a stretch. For teenagers who are heavier, being physically active can be a challenge because they may be self-conscious about their physical abilities. You can support your child and help reach the goal with the following strategies:

• Emphasize activity, not exercise. Your teenager's activity doesn't have to be a structured exercise program — the object is just to get moving. Walking, bicycling or dancing can be great for burning calories and improving fitness. Assign household chores that require physical movement.
• Find activities your teenager likes. If your teenager is artistically inclined, go on a hike to collect leaves for a collage. Is your teenager into reading? Walk or bike to the library for a book. A child who isn't inclined to play an organized sport might still like playing catch with you at a park.
• If you want an active teenager, be active yourself. Find fun activities that the whole family can do together. Never make exercise seem like a punishment or a chore. Let each family member take a turn choosing the activity of the day or week. Consider batting practice, bowling or swimming. What matters is that you're doing something active.
• Limit screen time. Limit screen time, other than school work, to no more than two hours a day. Establish good electronic habits for the entire family, such as limiting parents' screen time, not using phones or electronics at bedtime or during meals, and turning off devices and putting them away when not in use.
• Tracking activity. Some evidence suggests that wearable electronic fitness trackers may help teenagers set goals and self-monitor their activity levels, particularly when part of an overall plan to support healthy eating and activity choices.