Active Lifestyle for Children and Teenagers

Childhood and adolescence are periods of rapid growth and high energy needs, driven by the physical and emotional changes children experience as they develop. Changes in body composition are a normal part of development and include increases in height and body size. During puberty, many boys gain muscle mass, while many girls experience changes in the shape of the hips and breasts. These physical and hormonal changes can also lead to weight gain and mood changes.

An active lifestyle helps children and teens build strong, healthy bodies, maintain a healthy weight, sustain energy levels, and support emotional well-being. Research has found that regular physical activity is associated with better social and communication skills, greater self-confidence, and lower rates of anxiety and depression among children and adolescents.

Recommended physical activity for children

According to the 2020 World Health Organization recommendations, children and teens ages 6 to 18 should:

• Get at least 60 minutes of moderate- to vigorous-intensity physical activity each day. Activity can be divided into shorter sessions that add up to 60 minutes or more throughout the day.
• Spend most of that time doing aerobic activities.
• Include age-appropriate muscle-strengthening activities at least 3 days a week, with medical clearance when needed and guidance from qualified professionals.

It's more than just sports

An active lifestyle is about more than organized sports or fitness training. Physical activity can and should be part of everyday life. For example, walk instead of driving short distances, ride a bicycle, walk the dog, dance, or play ball together.

Research shows that regular physical activity from an early age supports healthy physical growth as well as cognitive development.

Screens and movement: Finding a healthy balance

Screens are a normal part of life for children and teens, and not all screen use is harmful. When used in a balanced and guided way, screens can support learning, creativity, and social connections. At the same time, it's important to make sure recreational screen time does not replace physical activity, sleep, meals, face-to-face social interactions, or hobbies away from screens.

The best way to help children be more active is by setting a good example and being active together. Start with simple changes, such as walking instead of taking a short drive, playing ball, dancing at home, or walking the dog.

Here are some activities you can include in your family's routine:

• Aerobic activities: Running, brisk walking, and jumping rope.
• Active games: Tag, hide-and-seek, running races, and jumping games.
• Adventure play: Climbing walls, climbing ropes, and fitness equipment in parks and playgrounds.
• Ball sports: Soccer, basketball, dodgeball, and tennis.
• Strength activities: Bodyweight exercises (such as yoga) or age-appropriate strength training using gym equipment under adult or professional supervision.
• Riding: Bicycles or non-motorized scooters.
• Water sports: Swimming or surfing.
• Sports classes: Team sports, gymnastics, track and field, dance, martial arts, ninja training, or yoga.
• Active video games: These can occasionally be part of an active lifestyle, especially if they encourage children to get up and move. However, they still count as screen time. Choose age-appropriate content and make sure they do not replace outdoor play, sleep, or in-person social activities.

Safety reminder: During activities such as bicycling, rollerblading, riding scooters, boxing, or mixed martial arts (MMA), always wear a helmet to help protect against head injuries.

Working out at the gym

Many teens enjoy going to the gym, whether because of social media, the opportunity to exercise with friends, or a personal interest in fitness. Children and teens under age 18 may use a gym only after submitting a health declaration and medical questionnaire and providing a consent form signed by a parent or guardian.

It is recommended to receive an introductory orientation and ongoing guidance from a qualified fitness instructor.

What about protein after a workout? Eating protein after exercise helps muscles recover and supports muscle growth. The Ministry of Health recommends getting protein from healthy food sources such as tuna, eggs, tofu, cheese, and other protein-rich foods.