Tackling Exercise Deficiency in Teens

“Exercise is a form of self-care, not punishment.” – Think about it!

Our intern, Andy Lin, who enjoys doing health research in his spare time, was motivated by his own experience and those of his classmates who often suffer from ‘sitting-disease’ to create this blog. 

Exercise forms a vital part in everyone’s life since it regulates the physiological and psychological health of a person. If done regularly, the body maintains weight, muscles firm up, and heart health improves. Moreover, endorphins are released to provide positive moods and reduce stress. Lack of adequate movement leads to physical problems such as obesity and psychological disorders like anxiety and depression. The CDC says teens should get at least an hour of moderate-to-vigorous exercise daily, but studies indicate only 1 in 4 kids actually meet that goal.

Why So Many Teens Skip Exercise

Although genetic and environmental factors can come into play, exercise deficiency in a person is more often brought about by personal factors in addition to possible genetic predispositions. However, more often than not, lifestyle choices appear to be leading reasons for the deficiency of exercise. Choices are made each and every day based on the amount of time left within a schedule: staying up late doing homework instead of going to the gym, hours upon hours on devices, or passively relaxing instead of doing active things. According to recent findings from the CDC, only about 20% of high school students achieve the recommended levels of physical activity; many blame school demands, screen time, and lack of motivation. Not to mention school budget cuts where many schools can only offer a gym class once a week.

The Science of Exercise

Did you know that regular exercise rewires your brain to crave more physical activity? While you are working out, your brain releases a chemical called dopamine that rewards and motivates you. By incorporating even small bursts of physical activity, you create a positive feedback loop in which you want to exercise more over time. This improves not only your physical health but also concentration, memory, and overall academic performance (yes – exercise can help you get better grades, too!)

What Teens Say

With rigorous school curricula and extracurricular activities, gym time appears to be another added chore for most teens. Here’s what some students had to say:

“I have schoolwork, after school clubs, there’s just too much on my plate already.”

“I’d love to work out, but school leaves me feeling too exhausted.”

“I try to work out, but by the time I’m done with homework, I just want to sleep.”

Regarding sleep, if one has to prioritize, it would have to be sleep especially for teens as they are still actively growing. The overall theme here is that the demands of school and plain old exhaustion are major obstacles to exercise. Beyond committed time for movement, many teens have a hard time fitting in a regular workout.

Where You Live Counts

Where you reside and the community around you play a much bigger role in your exercise habits than you might have thought. Where there are parks nearby, safe sidewalks, and sports programs, teenagers in those communities are far more likely to have regular physical activity. Conversely, if there is a lack of places to be active and/or safety concerns, it will be difficult to encourage physical activity. Social influence proves to be quite important as well. If parents or friends encourage physical activity, then a teenager will more than likely make time to exercise in their daily schedule. 

Increasing Rates of Exercise

Creating a fitness routine might sound daunting, but with a few steps, it can be done. Ways to make it easier include:

• Start Small: For 10-15 minutes daily, one should get moving. Even a brisk walk or a few stretching exercises set a pattern for physical activity. After school, the gyms are open where you can shoot some hoops or run around the track.   

• Incorporate Physical Activity with Friends: Making exercise fun and social, like exercising with friends or joining a club at school, makes it way easier to exercise regularly. It is also easier to stay on track with regular times when you’re doing it with others who make you accountable.

• Break Up Screen Time: Long sessions of screen time contribute to inactivity. Try setting an alarm each 30 minutes to get up and make some movement – do some stretches or a quick lap around the room.

• Pay Attention to Nutrition: Hydration level and proper nutrition have a direct effect on energy levels. A diet balanced with proteins, carbohydrates, and healthy fats can energize a workout and take away the need to feel that caffeine or sugar is necessary for an energy boost. We are fortunate that my school only offers water and flavored water in the vending machines. Also, fresh fruit and milk are available in the cafeteria as part of the lunch program.

• Participate in School Sports or Gym: If available, your school offers physical education or after-school sports. Use this time to obtain your daily dose of exercise. Even the time used in moderately active activities during gym class or intramural sports counts to build a foundation.

Make Good Use of Your Digital Devices

While phones and tablets often really encourage sedentary behavior, they can also be tools to promote activity. There are apps that track steps taken, monitor workouts and even host virtual fitness challenges among friends. Using devices to remind one to move, to participate in digital workouts, or to track one’s progress will make it easier to stay active. 

It’s all in the little ways of incorporating movement into your day. Making gradual changes, such as getting a few extra minutes of activity each week, may make a big difference in the long run.

Remember, “A fit body is the best way to get a fit mind.”