Encouraging teens to be more active is not always easy. Between school, screens, friends, and busy schedules, movement can quickly fall to the bottom of their priority list. And when it is presented as a “should” or another task to check off, it often feels more like pressure than support.
But movement does not have to be one more thing they feel obligated to do. When teens understand that physical activity can help them feel calmer, clearer, and more confident, it becomes something much more meaningful – a simple form of self-care they can turn to throughout their lives.
To help caregivers guide teens towards this mindset, we talked with Hunter Lake, PT, DPT, Physical Therapist at Sanford Sports Grand Forks and Macie Michelson, MS, CSCS, ACSM EP-C, Exercise Specialist at the Sanford Wellness Center to learn how caregivers can help teens build a healthier, more joyful relationship with movement.
1. Make Movement Part of Everyday Life
Teens often learn from what they see, not just from what they are told. That is why creating a home environment where movement feels natural, not pressured, can make a meaningful difference. Macie explains that caregivers can play a powerful role simply by modeling healthy habits, noting, “Model the behavior, reframe the language, and make it part of their lifestyle.” Hunter echoes this, adding, “If teens grow up in an environment where exercise and physical fitness are a priority, they will model that behavior.” Teens often imitate their parents’ actions so let them see you enjoying physical activity as part of your own self-care routine or make it a shared family adventure (going for walks, hikes, or bike rides together).
Language also matters. Macie encourages reframing the way movement is discussed, suggesting caregivers use terms like ‘movement’ or ‘active play’ instead of ‘exercise’ or ‘workout’. Hunter agrees that conversations around activity should be supportive. He explains, “Parents and caregivers should take the time to talk to their kids about exercise and frame the conversation in a way that equates exercise to a non-negotiable aspect of healthy living, rather than a punishment or chore.”
Macie adds that environment plays an important role as well. She recommends, “Limit their screen time and make sure they have easy access to active toys – such as balls, jump ropes, or a safe space to move around in.” Together, these small shifts help create a home where movement feels easy, encouraged, and accessible.
2. Remove Common Barriers by Focusing on Fun and Small Wins
Many teens shy away from being active because they assume physical activity is only for “sporty” kids. Hunter points out, “A common misconception that teens have about physical activity is that it is only for athletes.” He stresses that movement truly is universal, saying, “Physical activity is for everyone. No matter what someone’s age, gender, skill level, body type, or athletic ability, there is a form of physical activity that they will enjoy, be successful with, and help them cultivate a lifelong positive relationship with exercise.” To help change this belief, he recommends promoting recreational sports and strength training groups to teens outside of competitive sports programs.
Macie notes that teens face a wide range of internal barriers as well. She highlights, “Teens have expressed lack of motivation and enjoyment, lack of time, body image concerns, feeling too tired, and lack of skills as barriers or misconceptions about physical activity.” Instead of pushing traditional exercise, she advises that teens find activities that they enjoy (focusing on fun rather than performance) and integrating those movements into their daily routine is a way to overcome those barriers and misconceptions. Rather than expecting long workouts, she recommends, “have the teen start with small, achievable goals (10-15 short bouts of movement) and then continue to build on those goals. Macie adds, “have the teen focus on what their body can do instead of how it looks.” This powerful shift reframes movement from appearance-based pressure to capability and empowerment.
3. Lean Into Movement That Does Not Feel Like Exercise
Many teens avoid physical activity simply because traditional “exercise” does not appeal to them. Hunter explains that this is completely normal, noting, “Often traditional strength and endurance training can feel like a chore or a punishment for teens, however, those are only one of the means of meeting the weekly recommended physical activity guidelines.” He encourages teens to branch out and try forms of movement that feel more enjoyable, suggesting options such as walking, hiking outdoors, yoga, Pilates, rock climbing gyms, and swimming.
Macie sees the same pattern and highlights that teens naturally gravitate toward activities that feel playful and engaging. She shares, “Movements such as dancing, recreational or adventure sports, active video games, chores, or creative tasks are activities that teens consider to be less like exercise. They consider these activities to be more along the lines of play instead of exercise.” This opens the door to a wide range of options, including activities teens might already be doing without even realizing they count.
4. Reframing Movement as Emotional Support
Movement is not just about physical health, it is an important tool for stress relief and emotional regulation, especially during the teen years. Hunter explains, “The health benefits of regular physical activity extend far beyond physical adaptations and have immense benefits on mental health, stress levels, and general wellness. By releasing endorphins or ‘feel good hormones’ exercise has a positive impact on symptoms of anxiety and depression. In addition, exercise helps lower cortisol, the primary stress hormone in the body, which can help calm the body and the mind. He adds, “Proper sleep hygiene is critical to overall health and wellness, and physical activity helps support the deep restful sleep that is needed for both physical and mental recovery.”
Movement also plays a key role in shaping a teen’s sense of self. Macie notes, “Teens are also more likely to have a boost in their self-esteem, develop greater resilience, and a stronger sense of empowerment if they engage in regular physical activity.” When caregivers frame movement as a resource for feeling better, not looking a certain way, teens are more likely to use it.
5. Create Supportive Environments at School and in the Community
Teens are more likely to move when activity feels encouraged, not pressured, in the places where they spend most of their time. Hunter explains, “A practical way for schools to help encourage teens to incorporate movement their daily routine is to expand the options for physical education classes at schools to appeal to students that are not interested in traditional gym activities.” He adds that schools should also offer short movement breaks throughout class periods where teens are able to stand, walk, stretch, and be active for a short period of time, because even a few minutes of movement can go a long way towards combating the effects of prolonged sitting and screen time.” Hunter emphasizes that teens who are not involved in competitive sports need more opportunities to stay active. He recommends, “Schools and communities should work together to bolster their offerings for non-competitive recreational sports and clubs, and market these opportunities as a safe and inclusive place to enjoy physical activity with friends.”
Macie highlights similar strategies for making movement approachable and motivating. She says, “Schools and communities can encourage teens to incorporate movement by offering diverse opportunities or by integrating short breaks into their school day.” She points to four key principles that make these programs successful:
- Making the activity fun and social
- Providing choices and flexibility
- Creating a supportive environment
- Being a role model
By creating supportive, flexible environments both at school and in the community, caregivers and educators can help teens see movement as a normal, enjoyable part of their day rather than a chore.
Ready for more? You might also like:
How to Support Your Teens in Developing a Healthy Body Image
Mental Health is Health: Activities for Teens
10 Exciting Screen-Free Activities for Teens: Fun and Engaging Alternatives
