That sense that it’s just not healthy is more than just your parental intuition. When you see your teen kicked back on the couch watching television again – for the fifth straight afternoon – you have a scientific basis to be concerned. Recent studies have shown that sedentary teens (those that get less than 20 minutes of strenuous exercise each week) are more likely to be overweight, to have high blood pressure and to be depressed. You want to make sure your teenager’s lounging doesn’t turn into full-fledged hibernation. So what strategies can parents use to help their teenagers make activity part of their weekly routine? I pulled together the following list of ten ways to keep your teen active this fall from my experiences working with teens as a teacher, varsity coach and parent.
Get Active Yourself
When parents exercise, teens exercise. That’s one of the findings of a recent review of longitudinal health survey data. Parents who want their teenagers to get exercise should take note: the most important step may be getting some exercise themselves. This finding fits with teenagers’ acute sense of hypocrisy. “If exercise isn’t important enough to fit into mom and dad’s schedules, why should I make it a priority?” your teen might think.
· Try this: If your routine doesn’t include regular activity, start by adding just two 20-30 minute walks into your schedule. Make a point of telling your teen that because you know exercise helps reduce stress and improve appearance, you’re adding some exercise to your life. Invite your teen along, but don’t nag. Just continue to offer each time you leave. (Also, a few of the tips below involve both parents and teens.)
Two Birds With One Project
Want to get your teen active and get some help with fall yard work? Teens are notoriously lazy about household chores, but an hour or two raking leaves or cleaning up gardens provides exercise similar to light jogging. Here’s how to harness your teen’s growing need for independence so you can get some help with chores and get your teen off the computer or couch.
· Try this: Early in the week, perhaps at dinner or during a ride to school, tell your teen you could use her help with a project this weekend. Tell your teen you’re asking her specifically because soon she’ll be out of the house. Tell her you want to pass on some skills every adult needs to know. Ask for one hour of help raking leaves or cleaning up the gardens, but frame the request as an opportunity to teach your teen the whole process and how it fits into how to maintain a house. Teens usually are eager to “try on” adult roles and enjoy feeling helpful by completing adult tasks. You don’t even have to point out the great exercise benefits!
Take a Freedom Hike
Fall’s changing leaves and cool weather make October and November perfect months for a nature hike. But convincing your video game obsessed teen of this fact might not be so easy. Still, most teens enjoy spending time exploring natural landscapes. Teens, with their raging hormones, are visceral creatures. Try appealing to their senses when you invite them to plan an outing with you.
· Try this: Tell your teen that you’ve been stressed at work or that you’ve got a case of cabin fever. Ask your teen if he ever feels “caged in” or “trapped,” as most teens do. Say that you want to go someplace where you can experience some freedom, where you can enjoy some fresh air and some new sights. Then ask your teen if he would do that with you-go on a “freedom hike” together. Most teens, especially older teens, have begun feeling stifled by their routines and will get a kick out of indulging you. This is one trick that has worked a few times with my own daughter.
Charity Walk/Run
Signing up for a charity walk or run may seem like the last thing your teen would consider doing. But teenagers have a budding sense of altruism and a desire to change the things they dislike in the world. Parents can capitalize on this by showing their teens practical steps (no pun intended) they can take to make a difference.
· Try this: Do some online research and find a charity run or walk near you. Do your best to find an event that’s linked to a cause that personally affects your family. Do you have a relative affected by breast cancer? Does a neighbor suffer from juvenile diabetes? Link the event to an issue your teen cares about, and help your teen see how the money raised by the event supports important research or support programs. Tell your teen you thought she might want to help make a difference on the issue. You might be surprised at the maturity and enthusiasm in your teen’s response!
Try Out Yoga (For Girls and Guys)
One of the most popular physical education units at the high school where I teach is on yoga. Why would teenagers – both girls and guys – who hate to jog, or even log off of Facebook, fall for yoga? My view is that yoga stimulates teens physically, mentally and spiritually. After a yoga workout, teens feel loose and relaxed, and they like that! Yoga also works well for groups, so it can be a social exercise activity. I think yoga’s emphasis on spirituality also appeals to teens’ newfound ability to think abstractly and to identify their personal beliefs. So how can you convince your teen to give yoga a try?
· Challenge your teen to try a yoga video at home with you (or with a few friends). Alternatively, get your teen a gift certificate for five classes at a local center. Special tip for guys: I coached a group of wrestlers who got really interested in yoga (and good at balance and flexibility) when they realized what a great way yoga classes were to meet girls.
Organize a Game of Backyard Ball
I work with lots of teens who by age 16 or 17 have completely burned out on sports because today’s athletes are so competitive. Recreational athletes often find it difficult to train year-round and devote sometimes 30 hours per week to a sport during the season. But most teens still enjoy the playground fun of playing sports. How can you help your teen recapture the fun in sports this fall?
· Try this: Help your teen organize a game of backyard football or driveway basketball. Encourage your child to invite a mixed-gender group and make the game a social event. Serve hot chocolate (and water) and maybe some cold cuts. Volunteer to referee – or just to watch from the sidelines and make sure things don’t get out of hand. Let the kids design the rules and work on their own schedule. Even if they just end up throwing the ball around or playing HORSE, you’ve gotten them moving!
Time to Get a Job
Another strategy that works well with teens who drop out of sports is to make some sort of activity non-negotiable. A number of my students’ parents have a simple rule: you must be involved in either a school-sponsored sport or activity, or you must get a part-time job. Working part-time appeals to many students’ desire for independence and adult responsibilities (and cold hard cash).
· Try this: Help your teen look through help wanted ads and identify jobs that would help build a strong resume. Look for jobs that allow for an increase in responsibilities over time or that teach a unique skill. Even if your teen isn’t technically exercising at work, any activity is better than just hanging out on the couch.
Try Scuba Diving
If you’re like my wife and daughter, when fall’s weather turns cold, no outside activity is a good activity. One indoor activity that appeals to many teens is scuba diving. The process of setting up the tanks and equipment and learning to control their breathing while exploring underwater fascinates teens. The gym where my family works out offers learn to scuba classes regularly, and most of the attendees are curious teens. Get your teen signed up (maybe with a friend or sibling) and you might encourage a lifelong hobby.
· Try this: Check your local indoor pools for scuba classes. Classes can be expensive, as much as $600, so consider making the course part of a holiday or birthday gift.
Learn Lifeguarding
Lifeguard is one of the first jobs many of my students hold. Its seasonal schedule and leisurely pace make a good combination for teens looking to earn some extra cash. Lifeguarding can also lead to opportunities to provide group or private swim lessons (and try out teaching as a possible occupation). Many lifeguarding courses start in the fall and run for six to ten weeks. The classes will keep your teen active and also provide a marketable credential for summer employment.
· Try this: Check with local pools and gyms for training opportunities. Help your teen review qualification requirements, including age and swimming ability. This is not a good activity to force on teens, but many have an interest in lifeguarding (especially if a friend joins the class as well).
Get a Dog
If your family doesn’t have a pet and you’ve considered adding a dog, add exercise for your teen as a potential benefit. A recent study showed that teens who live with a dog are significantly more active than teens whose families don’t have dogs. Dogs are playful and active and are good at encouraging activity in others.
· Try this: Even if bringing a dog home isn’t an option for your family, connect with a dog-owning neighbor. Invite your teen to take the neighbor’s dog for walks. Alternatively, consider helping your teen get involved at a local animal shelter. Shelters almost always need extra hands to exercise dogs and help with cleanup.
Whatever strategies you choose, remember that any activity is better than no activity. So encourage your teen using one of the above suggestions or one of your own, but make sure you include activity as often as possible in the family schedule.