Originally published: January 2024
Teen life is fast-paced, with lots of competing priorities. From school to sports to part-time jobs, there’s a lot to manage. It’s no wonder that many parents and other caring adults want to help teens stay well in such busy times.
Canada’s 24-hour Movement Guidelines for Children and Youth is a handy roadmap for a healthy whole day. The Guidelines are recommendations from exercise scientists, but they’re more than just fitness rules! Think of the Guidelines as a practical tool to help your teen figure out what a positive 24-hour period looks like. Use them to talk together about how they’ll sweat, step, sit less, and sleep for good health.
Sweat every day
The Guidelines suggest teens get least 60 minutes of moderate-to-vigorous physical activity every day—activities that speed up their heart rate and breathing and make them sweat. 60 minutes can sound like a lot, but keep in mind that moderate-to-vigorous physical activity can be broken into shorter bursts in the day (like 20 minutes of skateboarding, dance, or swimming).
Encourage your teen to get active in ways they enjoy, even if their ideas are different from your own. Some youth enjoy structured physical activities (like joining a sports team, club, or lesson), while others prefer to do their own thing (like going on a hike or bike ride). If your teen can’t find physical activity options they’re interested in, encourage them to start their own groups with help from staff at local youth organizations or recreation facilities (like gyms, arenas, and pools).
Step it up
This recommendation is about light physical activity—movements that encourage taking steps (like playing, walking, stretching, and doing household chores). Teens should aim for several hours of light physical activity daily.
Teens tend to take more steps when light physical activity is built into their daily routine. Here are some practical ideas to try:
- Use active ways of getting around. Instead of driving your teen, let them walk or wheel (using bikes, scooters, skateboards, or wheelchairs). If they use transit, suggest they ride part way and walk the rest.
- Encourage your teen to track their steps with a phone or a wearable device. Help them set goals or try a family step challenge—as a group, track how long it takes to walk 300 km (the distance between Edmonton and Calgary).
- Put your teen in charge of active chores at home. For example, they can rake leaves, clear snow off the car, or vacuum.
Sit less
The Guidelines draw attention to sedentary activities (like sitting or lying down). Encourage your teen to replace seated activities with standing ones as much as possible. For example, they can stand—not sit—when they read, do homework, play video games, or use devices (like phones, tablets, and computers).
If sitting is necessary, remind your teen to take movement breaks every now and then. For example, they can stretch, do jumping jacks, try yoga poses, or jog stairs. Even a few minutes can make a difference!
To support good health, the Guidelines call for less than 2 hours a day of recreational screen time. Help your teen stick to this recommendation by modeling healthy habits with your own tech devices. Ask yourself if emails, social media, and other online distractions can wait. Set down your phone, especially when you’re spending time with your teen.
Sleep well
Sleep is like a magic ingredient for teens. Regular, quality sleep helps them focus, manage their emotions, and make social connections. It even boosts immunity.
The Guidelines say that teens do best with eight to ten hours of uninterrupted sleep each night. Help your teen figure out what works for them. Here are some ideas:
- Set clear expectations for turning off devices at least an hour before bed.
- Brainstorm ways they can relax before bed (like taking a bath, listening to music, or reading).
- Encourage them to maintain consistent wake-up and sleep times (even on weekends).
- Keep bedrooms cool, dark, and device-free.
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