How Schools Can Increase Physical Activity for Adolescents: Effective Strategies for Student Health

With children more glued to their screens than ever before, how can schools play a role in getting them to be more active? A recent study titled "Recommendations for Physical Activity in Segments of the School Day Support the Increase in Daily Physical Activity in Adolescents" sheds light on a practical approach for schools to incorporate physical activity into students' daily routines. The study suggests that breaking up exercise into smaller segments throughout the school day can help students meet recommended activity levels, ultimately benefiting their physical and mental health.

 

Important Statistics

·        According to the CDC only 24% of children between the age of 6 and 17 participate in 60 minutes of physical activity everyday

·        In 2020, 28.3% of men and 20.4% of women met the guidelines for both aerobic and muscle-strengthening activities

·        The percentage of men who met both physical activity guidelines decreased with age

o   41.3% of those aged 18–34

o   29.4% of those aged 35–49

o   21.6% of those aged 50–64

o   15.3% of those aged 65 and over

·        Percentage of women who met the guidelines for both physical activities decreased with age

o   28.7% of those aged 18–34

o   22.7% of those aged 35–49

o   17.6% of those aged 50–64

o   10.8% of those aged 65 and over

 

The Challenge of Physical Inactivity Among Adolescents

Today’s adolescents are more sedentary than ever before, with increased screen time, reduced physical activity, and less time outdoors. Physical inactivity not only contributes to a rise in obesity rates but also impacts mental health, well-being, and cognitive function. While the Centers for Disease Control and Prevention (CDC) recommends that adolescents engage in at least 60 minutes of moderate-to-vigorous physical activity daily, many teens struggle to meet this goal due to limited opportunities for exercise, especially during the school day.

Schools play a critical role in shaping adolescents’ physical activity habits, given that students spend a significant portion of their day there. However, traditional school structures often prioritize academic classes, leaving minimal time for physical education (PE). As a result, students may lack adequate exercise during school hours, which is often compounded by sedentary time at home. This is where the study’s segmented approach to activity during the school day presents a promising solution.

This challenge gets exacerbated as they grow older into adults. According to a study by Kirsten Corder, et.al., during the transition from adolescent to adulthood physical activity declines by an average of 5.2 minutes of moderate-to-vigorous physical activity per day. It’s concerning that, while 24% of youths don’t meet the daily or weekly physical activity goal, this trend worsens with age.

 

Segmenting Physical Activity Throughout the School Day

The study suggests that by breaking physical activity into shorter, manageable segments and embedding these throughout the school day, schools can support students in achieving their daily activity goals. Here’s how it might look:

1.     Morning Energizers: Starting the day with a 10-minute exercise session, such as a stretching routine or light aerobic activities, can boost students' energy and focus, setting a positive tone for learning.

2.     Mid-Morning Activity Breaks: Incorporating 5–10-minute breaks between classes allows students to move around, break up long periods of sitting, and reset mentally for the next lesson.

3.     Active Lunch Breaks: Offering active options during lunch, such as open gym, dance sessions, or outdoor games, encourages students to get moving. This also creates a social environment for physical activity, making it more enjoyable.

4.     Classroom-Based Activities: Teachers can integrate physical activity into lessons, such as having students stand and stretch during presentations or incorporating movement into educational games.

5.     Afternoon Stretch or Cooldown: Ending the day with a brief, low-intensity activity, like yoga or stretching, can help students relax and transition out of the school day.

 

Benefits of Daily Physical Activity in Adolescents

By adopting a segmented approach, schools can help students enjoy a variety of benefits, from improved physical health to enhanced academic performance.

1.     Physical Health: Regular physical activity improves cardiovascular health, builds muscle strength, and supports healthy weight management. Adolescents who engage in regular exercise are also at a lower risk for developing chronic conditions like obesity, diabetes, and hypertension.

2.     Mental Health: Exercise is known to reduce stress, anxiety, and symptoms of depression. For adolescents, who often face academic pressures and social challenges, these mental health benefits are especially valuable. Physical activity promotes the release of endorphins, which can improve mood and foster a sense of well-being.

3.     Cognitive Benefits: Physical activity has been linked to improved cognitive function, attention, and memory. Adolescents who engage in regular exercise are often better able to focus, perform problem-solving tasks, and retain information, which directly benefits their academic performance.

4.     Social Engagement: Group activities during active breaks or PE classes encourage social interaction, teamwork, and cooperation. This builds social skills and helps students feel more connected to their peers and school community.

 

Implementation Challenges and Considerations

While the segmented approach to physical activity offers numerous benefits, there are some challenges to its implementation.

1.     Scheduling: Many schools already have tightly packed schedules, making it challenging to integrate additional physical activity segments. Schools may need to adjust their timetables or consider shorter activity breaks to make this approach feasible.

2.     Teacher Training: Implementing regular activity breaks or classroom-based exercises requires teachers to be on board and comfortable incorporating physical activity into their lessons. Providing professional development on the benefits of physical activity and strategies for integrating it into the classroom can help teachers feel more prepared.

3.     Facilities and Resources: Some schools may lack the facilities, space, or equipment to support active breaks, especially for larger student populations. Creative solutions, such as outdoor activities or in-class exercises, can help mitigate these limitations.

Recommendations for Schools

The study offers a few actionable recommendations for schools considering a segmented approach to adolescent physical activity:

• Promote a School-Wide Physical Activity Policy: By establishing a school-wide commitment to daily physical activity, educators and administrators create a shared vision for student health.
• Engage Students in Planning: Involving students in the planning process for active breaks can make physical activity more enjoyable and tailored to their interests. For instance, offering a rotating schedule of activities like dance, yoga, or basketball can cater to various preferences.
• Evaluate and Adapt: Schools should regularly assess the effectiveness of their physical activity initiatives by gathering feedback from students and teachers. Based on feedback, schools can adapt their strategies to maximize engagement and benefits.

 

Moving Forward

Implementing segmented physical activity in schools has the potential to create a more active, engaged, and healthy generation of students. By embedding short, frequent activity sessions into the school day, schools can support adolescents in meeting their daily exercise goals, ultimately benefiting their physical, mental, and academic development.

This approach represents a step forward in making physical activity more accessible, especially for students who may not have time for sports or exercise outside of school. Encouraging students to be active throughout the day aligns with broader health recommendations and sets the foundation for lifelong healthy habits.

As schools continue to explore ways to enhance student well-being, adopting structured, segmented activity breaks could be a game-changer, helping students not only excel academically but also thrive physically and mentally.

Common Questions to Guide Teens to Surmounting their Health and Fitness

As a teen, it’s easy to get caught up in the hustle of school, social life, and growing up. But taking care of your body and mind through fitness can have a huge impact on how you feel every day. You could be dealing with stress, self-doubt, or just trying to stay healthy. Exercise can be your secret weapon for feeling stronger, happier, and more confident in your everyday bustle of life.

 

How Can I Get Motivated to Exercise?

Getting motivated can be tough, but the really important thing is finding something you enjoy. You need to find something that you enjoy doing because you enjoy it. Not because your Mom or Dad put you into a program or sport. If that does happen and you end up liking it anyway. Awesome! Keep it up. For those that aren’t sure what they might like, try anything and everything. Personally, I’m not a fan of running, but I do enjoy playing soccer which is running intensive. Try activities like dancing, biking, or joining a sports team. Even going for a walk or playing outside with friends counts! When you start small and find something fun, exercise becomes something to look forward to—not something you have to force yourself to do.

 

Is It Okay to Lose Weight Quickly?

It’s important to remember that your body is still growing, and losing weight too fast can be harmful. The best way to manage your weight is through balanced eating and regular activity. Instead of focusing on quick fixes, aim to build healthy habits that last. Exercising regularly, eating nutritious foods, and staying hydrated will naturally help you feel and look your best.

 

What’s a Healthy Way to Manage My Body Image?

It’s normal to feel self-conscious about your body, especially with all the images we see online. But remember, everyone’s body is different. Fitness is about feeling strong and confident in your own skin, not about fitting into someone else’s idea of what you should look like. Regular exercise can help boost your mood and self-esteem by making you feel more in control of your body and health.

There’s also a lot of talk that the AI algorithm is to blame for some of the images that people see and compare themselves against. This will be difficult for most people, but you can make your algorithm work for you by blocking the pages that don’t provide the best exercise recommendations that are conducive to your needs. Everybody exercised for the first time at one point. Try to find people that may have just started their journey within a few months of you so you can motivate each other.

 

Should I Be Worried About My Growth Spurt?

Growth spurts are a normal part of growing up, and they can sometimes make you feel awkward or out of balance. Staying active during this time can help you feel more comfortable in your body and will help to condition your body for the long term. Exercise strengthens your muscles and bones, which is especially important when you're growing fast. Just make sure to listen to your body—if you're feeling sore or tired, it's okay to take a break.

 

How Much Protein Do I Need?

Protein is important for growing muscles, but you don’t need to overdo it. A balanced diet that includes a variety of foods like lean meats, beans, and dairy will give you the protein you need to stay strong and healthy. There’s no need to rely on protein shakes or supplements unless advised by a healthcare professional. Also, keep unhealthy fast food to a minimum. It’s common knowledge that fast food is bad for you. To ween yourself off of fast food, make a plan to enjoy it only after completing a milestone in your exercise goals. Every two weeks of dedication towards exercise, getting to a new personal record. Whatever works for you. We’re only human, you can make your own rules.

 

Are Energy Drinks Bad for Me?

While energy drinks might seem like a quick way to boost energy, they can actually do more harm than good, especially for teens. They’re full of sugar and caffeine, which can make you feel jittery, anxious, and even more tired later on. Instead of energy drinks, try drinking water and eating healthy snacks for a natural energy boost.

 

How Can I Prevent Injuries While Playing Sports?

Injuries can happen, but you can lower your risk by warming up before any activity and stretching afterward. Make sure to wear the right gear for your sport and listen to your body—if something hurts, don’t push through the pain. Rest is just as important as exercise when it comes to staying strong and injury-free.

 

Is It Okay to Skip Meals to Lose Weight?

Skipping meals is not a healthy way to lose weight. Your body needs energy from food to function properly, especially as a teen. When you skip meals, it can slow down your metabolism and make you feel tired and irritable. Instead, focus on eating balanced meals that include fruits, vegetables, protein, and healthy fats. This will give you the energy you need for school, sports, and life in general.

You can also eat more, smaller meals throughout the day. It’s possible that this method of eating can maintain and sometimes even increase your metabolism.

 

What Are the Best Exercises for My Body Type?

There’s no one-size-fits-all answer when it comes to exercise. The best workouts are the ones that make you feel good and are conducive to your goals. Whether you prefer strength training, cardio, or something more low-impact like yoga, the important thing is to stay active. The more you move, the better you'll feel, and over time, you’ll see improvements in your strength, flexibility, and mood.

The day this post was made there were only 11 other posts, but when it comes to how to view your exercise routine and how you want to develop it the theme of this site is to “surmount your health and fitness goals”. For different people that means different things. For one, being able to do one pull up is enough, others could strive to run a 11 minute mile when they’ve been running 15 minute miles. Even a 1% increase in ability per month can lead to significant long term health and fitness benefits no matter the age or background.

 

The Dangers of a Sedentary Lifestyle

Sitting around all day might feel easy, but it can have negative effects on your body and mind. A sedentary lifestyle—one where you don’t move much—can lead to feeling tired, moody, and even impact your performance in school. On the other hand, staying active can improve your focus, help you sleep better, and boost your confidence.

If you’re struggling with school stress, feeling self-conscious, or even dealing with bullying, exercise can be a powerful way to take control of your well-being. Physical activity releases endorphins, which are chemicals that make you feel happier and more relaxed. It also gives you a sense of accomplishment and can help you feel better about yourself, inside and out.

Check out our recent post for more information on how fitness benefits teens.

 

Final Thoughts

Remember, fitness isn’t about being perfect—it’s about feeling good in your own skin and taking small steps to surmount your health and fitness. By staying active and making healthy choices, you’re setting yourself up for a lifetime of strength and confidence. You’ve got this! Keep moving, stay positive, and don’t be afraid to surmount any challenge that comes your way.

 

How Does Fitness and Being Active Help Adolescents? Surmounting Health and Fitness for Young People

Physical activity is vital at all stages of life, but for adolescents, it plays an especially important role in shaping not only their physical health but also their mental and emotional well-being. Adolescence is a critical period when the body is rapidly developing, and habits formed during these years can have lasting effects. In particular, adolescent girls often face unique challenges when it comes to body image, self-esteem, and developing a healthy relationship with physical activity. The study "Exploring the Relationship between Physical Activity Intensity and Body Appreciation in Adolescent Girls" delves into the role that different levels of exercise intensity play in fostering body appreciation and overall well-being in this age group.

In this blog, we’ll explore how fitness helps adolescents surmount their health and fitness challenges, summarize the key findings of the study, and provide actionable strategies to help adolescents become more active. We'll also look at the mental and emotional benefits of exercise, touching on themes relevant to people of all ages, as discussed in our previous post on exercising as an older adult.

 

How to Overcome Barriers to Exercise for Teens: Boosting Fitness and Confidence

Much like older adults, adolescents face a variety of barriers when it comes to staying active. These challenges are often social, emotional, and psychological, but they are no less impactful than the physical limitations that adults and seniors might experience. According to the study, several factors plague adolescent girls in particular:

1.     Body Image Concerns: Many adolescent girls feel self-conscious about their bodies, which can prevent them from engaging in physical activities, especially in group or public settings like gym classes. Fear of judgment and comparison to peers can lead to a decrease in motivation to stay active.

2.     Lack of Confidence: Closely related to body image concerns is the issue of self-confidence. Adolescents who are not used to being active may feel intimidated by sports or exercises they perceive as difficult or embarrassing.

3.     Peer Pressure and Social Expectations: During adolescence, peer approval becomes highly important. For some, engaging in physical activity might not align with the social norms of their group, leading them to avoid it altogether.

4.     Screen Time and Sedentary Lifestyles: The rise in screen time among young people has contributed to a more sedentary lifestyle, reducing the time they spend being physically active. Video games, social media, and television often replace time that could be spent engaging in fitness activities.

By understanding these barriers, we can take steps to help adolescents overcome them and find motivation to incorporate physical activity into their daily routines.

 

Psychological Benefits of Exercise from the Participants Perspective

Today’s study examined how different levels of physical activity affect body image and overall appreciation of one's body. The results were both insightful and encouraging, as the adolescent girls shared positive reflections on how exercise helped them view their bodies in a healthier light.

One participant noted, "When I started walking and cycling regularly, I noticed I felt more confident about my body, not just how it looks, but how it moves. I can do more now than I used to, and that makes me feel good."

This demonstrates how even moderate-intensity activities, such as brisk walking or recreational cycling, can significantly boost body appreciation and confidence. These accessible exercises help adolescents build a positive connection with their bodies through movement.

Another girl reflected on the benefits of higher-intensity activities, saying, "At first, running was tough, and I didn’t feel great about myself. But as I got better at it, I felt stronger, and that strength made me feel proud of my body."

Although high-intensity exercises like running or competitive sports can seem intimidating initially, the sense of achievement that comes with improvement fosters a positive relationship with one's body. The study found that the physical challenge of higher-intensity activities led to an increase in body appreciation, as adolescents felt more empowered by their progress.

Interestingly, low-intensity activities, while beneficial for overall health, seemed to have a more limited impact on self-esteem. One participant shared, "I like going for walks, but I don’t feel as different afterward compared to when I do something a bit more challenging, like swimming."

This suggests that while low-intensity exercises such as casual walking or stretching are important for maintaining health, adolescents may need a bit more physical challenge to see substantial gains in self-confidence and body image.

Overall, the study shows that regular physical activity—regardless of intensity—plays a significant role in fostering a positive relationship with one's body. However, moderate to high-intensity activities tend to have the most profound effects on body appreciation, as they challenge and empower adolescents to see their bodies in a new, more capable light.

 

Surmounting Health and Fitness: What Adolescents Can Do

So, how can adolescents "surmount" their health and fitness challenges, as we encourage on this blog? The key is to provide them with opportunities to engage in activities they enjoy and feel comfortable with, while gradually introducing more challenging exercises that boost confidence and body appreciation.

 

🏊 Find Activities They Enjoy
Help them explore fun activities like swimming or dancing, which make exercise enjoyable and social.

🚴 Start with Moderate-Intensity
Begin with manageable activities like cycling or brisk walking. This balance keeps them engaged.

🏃‍♂️ Incorporate High-Intensity Gradually
Slowly introduce running or interval training to build fitness without overwhelming them.

🎯 Set Achievable Goals
Small, reachable goals like mastering a push-up or running for 10 minutes build confidence over time.

👫 Involve Friends and Family
Create social opportunities like weekend hikes or group sports, which make exercise more enjoyable.

 

Mental and Emotional Benefits of Physical Activity for Adolescents

Physical activity is not only beneficial for the body but also for the mind. As discussed in a previous blog post titled "How Should I Exercise as an Older Adult? Surmounting Your Health and Fitness", exercise improves mental and emotional well-being for people of all ages. Adolescents, in particular, can experience significant mental health benefits from staying active.

1.     Improved Self-Esteem: Regular exercise has been shown to improve self-esteem, which is especially important during adolescence—a time when body image concerns and self-confidence issues are common.

2.     Stress Relief: Adolescence can be a stressful time, filled with academic pressure, social challenges, and the changes that come with growing up. Physical activity helps reduce stress by releasing endorphins, the body's natural mood elevators.

3.   Better Emotional Regulation: Exercise can also improve emotional regulation, helping adolescents manage anxiety, depression, and mood swings. Regular physical activity has been linked to lower rates of depression in young people, making it an essential tool for mental health management.

 

Best Workout Routines for Teens

To help adolescents stay active and reap the physical, mental, and emotional benefits of exercise, here are a few example workout routines that align with the study’s findings:

 

Exercise	Intensity	Duration	Frequency	Instructions
Brisk Walking or Cycling	Moderate-Intensity	30 – 45 minutes	3 – 4 times per week	Choose a pace that elevates your heart rate but allows you to maintain a conversation. Ideal for those who enjoy outdoor activities or want a low-pressure way to get moving.
Beginner’s Running Routine	High-Intensity	20 minutes (intervals)	2 – 3 times per week	Alternate 1 minute of running with 2 minutes of walking. Gradually reduce the walking time as fitness improves. Focus on proper posture to prevent injury.
Dance Class or Sport’s Practice	Moderate-Intensity	60 minutes	2 – 3 times per week	Participate in a dance class, soccer, basketball, or another team sport. A fun way to stay active and improve coordination while interacting socially with friends.
Yoga or Pilates	Low to Moderate	30 – 40 minutes	2 – 3 times per week	Engage in flexibility-focused exercises. Stretching and poses help improve posture and relaxation. Great for reducing stress and building flexibility
Bodyweight Circuit	High-Intensity	15 – 20 minutes	2 – 3 times per week	A circuit of push-ups, squats, lunges, and planks (30 seconds per exercise). Rest 1 minute between circuits. Aim for 2-3 rounds. Build strength and endurance with no equipment needed.
Dumbbell Goblet Squats	Moderate-Intensity	3 sets of 10 – 12 reps	2 – 3 times per week	Hold a light dumbbell at chest height and squat down, keeping the back straight and knees in line with the toes. Strengthens legs, core, and improves posture.
Push-Ups (knee or full)	Moderate-Intensity	3 sets of 8 – 12 reps	2 – 3 times per week	Perform push-ups either from the knees (beginner) or in the traditional form. Focus on keeping the core tight and lowering the chest close to the ground. Great for upper body strength.
Resistance Band Rows	Low to Moderate			Using a resistance band, pull the band towards your chest, squeezing the shoulder blades together. Strengthens the back and improves posture. A good option for beginners.

 

 

How Parents can Encourage Teens to Exercise

How can I get my teenager to feel more confident about their body?

The key is to create an environment where your teen can explore physical activity without fear of judgment. Encourage them to try different activities, whether it’s team sports, dance, or something as simple as cycling or walking. The study shows that when teens engage in moderate or high-intensity exercises, they begin to appreciate their bodies for what they can do, not just how they look.

What if my teen is self-conscious about exercising?

Start small. Help them find activities they enjoy and feel comfortable with. Moderate-intensity activities like swimming or yoga can be great starting points. Once they experience the physical and emotional benefits, their confidence will naturally grow. It's important to remind them that fitness is a personal journey, not a competition.

How do I motivate my teen to stay active when they’re always on their phone or playing video games?

Incorporate fitness into their daily routine in fun, engaging ways. Try turning exercise into a social activity—invite friends to join or encourage family walks or hikes. Group activities like basketball, soccer, or even a dance class can help keep them active while building social connections. Set small, achievable fitness goals together and celebrate each success, no matter how small.

Will physical activity really help with their self-esteem?

Absolutely! Regular physical activity not only strengthens the body but also boosts mental health by reducing anxiety, stress, and even symptoms of depression. As your teen becomes stronger and more capable through exercise, their self-esteem will improve, and they’ll begin to see their body in a more positive light.

Take the first step today. Help your child explore different activities, set achievable goals, and, most importantly, make fitness fun. By doing so, you’re not only fostering a love of physical activity but also building the foundation for lifelong confidence and well-being.