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.