Tips for teens to get outdoors and get active

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When it comes to improving your mood, clearing your head, boosting your immunity and keeping fit and healthy, fresh air and exercise can’t be beaten.

But sometimes encouraging your teen to get up and out and active can be easier said than done! Here are some tips to help you get them off the couch, and some ideas for activities they can try that we hope won’t cause too many eye rolls.

And remember, if at any point you’re worried about how your teen is coping, we have some advice on supporting them here.

Tips for encouraging your teen to get out and be active

Tip #1: Help them find something they love

Your teen may feel that sport isn’t for them. But it’s not just about running around a football pitch, lifting weights or jumping on and off a step in a class. So try to help them find a form of being active that suits them. If team sports aren’t their thing, how about suggesting something more solitary, like yoga or jogging? If they love music, how about dancing? Don’t push them to do an activity they don’t like, as this will just put them off.

Tip #2: Take it one step at a time

If your teen isn’t used to physical activity, let them build up their strength gradually. They need to be able to walk before they can run!

Tip #3: Suggest doing things together

Try suggesting you exercise together, for example, go for a walk, do some yoga or try a work out video together. They may not seem keen at first, but seeing you sweat along next to them may be just the encouragement they need. And it’ll do you the world of good too!

Tip #4: Get inspiration online

If your teen’s struggling to get motivated, how about suggesting they look at the social media channels of their favourite sports stars and see if they’re offering any fitness tips and ideas? Lots of sports people and fitness experts put out regular videos on Instagram and YouTube, often requiring no equipment except comfortable clothes. You could even invest in some equipment like weights or resistance bands if you think it will get your teen off the sofa!

Tip #5: Introduce physical activity by stealth

Get them to wash your car, walk to the shops, carry the shopping, help in the garden or do the hoovering – it all helps! Either you’ll have help with the chores or they’ll decide that maybe going for a walk isn’t so bad after all – win win!

Tip #6: Suggest they multi-task

If your teen complains that physical activity is boring, why not suggest they combine it with something they do like? How about going for a walk while phoning a friend, or watching a film while doing sit-ups, lunges and squats?

Tip #6: Ditch the lifts

Next time they request a lift in the car, ask them to walk or cycle instead (as long as it’s safe for them to do so).

Activities for teens to try

Tip #1: Learn some new dance moves

To get the kids off the sofa and onto their feet, how about getting them to try an online dance class? Y-Dance offers classes in jazz and fun and funky commercial dance, while budding Billy Elliots can check out these classes from Scottish Ballet. If they enjoy this, how about signing up for some ‘in person’ dance classes now that these are back?

Tip #2: Clear the mind with yoga

Yoga is not only a great way of stretching out and getting fit, it’s good for the mind too. You don’t need any fancy equipment – just a space on the floor and some comfy clothes. There are loads of free classes available on YouTube and lots of different styles of yoga to try. Yoga instructor Adriene has a good video for teens – have a go as a family or let the kids find their own style.

Tip #3: Couch to 5k

If your teen complains about being ‘bored of going for walks’, how about suggesting they give jogging or running a go? If they’re new to running, the NHS Couch to 5k app is a great place to start. Or they could try Jog Scotland's Learn to Run guide, which aims to get you running for 15 minutes in 10 weeks.

Tip #4: On your bike

If running isn’t their thing, how about cycling? Cycling is great for keeping body and mind healthy, and can give them the freedom to visit new places in their local area. It’s also much better for the planet than travelling by car. If they want to test the waters before committing themselves to buying a bike, they could try hiring a bike or using a bike sharing scheme like nextbike and JustEat cycles. Cycling Scotland has lots of advice for anyone thinking about taking up cycling.

Tip #5: Try slacklining

If your teen wants to try something different that will challenge them both physically and mentally, how about suggesting they try slacklining? This circus skill involves learning to walk along a low elastic line and is tricky but will be incredibly satisfying if they master it. This video will show them how to get started.

Tip #6: Learn to juggle

Juggling is another circus skill that’s great for eye-hand co-ordination and is good exercise too – especially at the beginning, when you spend more time picking up balls from the floor than keeping them in the air! Check YouTube for free tutorials and have a go.

Tip #7: Spring into summer

Trampolining, once the preserve of little kids and Olympic gymnasts, is now open to everyone at trampolining centres around Scotland. These can reopen in areas in levels 0-3 with extra hygiene precautions in place, and offer a fun day out that will see your teen burn calories by the bucket load.

Tip #8: Make an action movie

Got a phone? Then they can make a movie! And as the point of this is to get exercise, the more action the better! While James Bond-style stunts may not be the safest idea, how about making a training montage, Rocky style? Put on a hoodie, crank up the music and get them running up and down the stairs, having a go at press ups and sit ups and punching those cushions.

Tip #9: Skip to get fit

If you have the space and a rope, skipping is a brilliant way for everyone to burn up energy. It’s not just for little kids in the playground – it’s a favourite exercise of boxers and many other athletes. Another move for the training montage, maybe?

Tip #10: Get musical

If they’re turned off by the thought of traditional exercise, how about suggesting they take up a musical instrument? It may sound daft, but drumming or playing the guitar or other instrument all involve physical effort. If this was something they did when they were younger, this could be the perfect time to take it up again.

Tip #10: Picture perfect

If your teen is glued to their phone 24/7, why not suggest they up their social media game by heading outside and seeing what they can photograph? There are lots of free or low cost photography courses online that could help them improve their skills, or you could set them challenges and see what they come back with, for example, asking them to capture something red, something old, something happy, and so on.