Being active 11+

As children grow into their teenage years, staying physically active becomes even more important. The NHS recommends that all young people under 18 get at least 60 minutes of moderate to vigorous physical activity every day. This helps support healthy growth, boosts mood and energy, and builds habits that last into adulthood.

Yet with school pressures, screen time and changing interests, many teens become less active. As a parent, you can play a key role in helping your child stay motivated and find ways to move that feel fun - not forced.

Why activity matters

Regular physical activity supports physical health, mental wellbeing and social confidence. It can help with:

building strong bones and muscles
improving sleep and concentration
reducing stress and anxiety
boosting self-esteem and resilience
maintaining a healthy weight

Top tips to encourage your child to be more active

Here are some practical ways to help your child get moving every day:

• make it social – encourage activities with friends like football, dance, or cycling
• offer variety – let them try different sports, fitness classes or outdoor adventures
• build it into daily life – walk or cycle to school, take the dog out, or do active chores together
• be a role model – show that you value movement by being active yourself
• avoid pressure – focus on enjoyment, not performance or competition
• celebrate effort – praise consistency and trying new things, not just winning or excelling
• limit screen time – set boundaries that leave space for movement and outdoor play
• support their interests – whether it’s skateboarding, yoga or martial arts, help them access what they enjoy
• use tech wisely – fitness apps, step counters or online workouts can be motivating if used positively

Useful links

Guidelines on teen exercise

5 ways to get more exercise

NHS Live Well - exercise