Exercise Tips for Kids and Teens

It’s no mystery that exercise boosts mental health and cognitive function in kids. A nine-month study of children aged seven through nine found that kids who were active could think more clearly, and a March 2020 report found that 12-, 14-, and 16-year-olds who exercised regularly were less likely to develop depression by age 18. Brain scans of 20-year-olds revealed that active young adults have better recall and thinking ability. The relationship between movement and brain health is so clear that the World Health Organization recommends an hour a day of moderate exercise for kids aged 5 through 17. Though most children in the United States get far less than that, regular recess and athletic teams provide at least some built-in movement for many children.

There’s plenty to do and keep younger kids occupied if you have the right resources:

• The Physical Education Network offers a variety of games and resources for K-5 that include yoga, rhythm and movement, and mindfulness.
• GoNoodle is a free online site that engages young children with videos and games. The site describes its games as “designed to tire kids out.”
• For kids who may not have access to yards or parks, Hip Hop Public Health offers in-home alternatives. The site promotes healthy eating and exercise through music and teaches hip hop dance moves to kids of all ages.
• For parents with some patience, Monkey Spot Scavenger Hunts help kids organize and carry out at-home scavenger hunts.
• The Persil Wild Explorers App offers 100 outdoor exploring activities of varying lengths for children and families. Some of these are geared for right outside the home.
• Girls on the Run of Southeastern Michigan, which ordinarily meets with grammar school girls outside to encourage running and self-esteem, created an in-home exercise program for girls and their parents.

When it comes to tweens and teens, author and exercise physiologist Len Saunders recommends sets of ordinary calisthenics. Parents could clear out space in a basement or driveway, arrange “stations” for different exercises, and then set a timer for each activity. How many push-ups, sit-ups, jumping jacks, jump-rope turns, burpees, and step-ups can a child carry out in 45 seconds? How about a minute? To keep the exercises challenging, change the amount of time at different stations, add in more exercises, and increase the number of circuits.

“The 7-minute workout app and The New York Times six-minute workouts are both really good options for getting in a decent workout without needing much space or time,” said Maya Vuchic, a high-school senior and runner. “High intensity interval training in general, be it with a jump rope or running in place or strength exercises, can be highly beneficial without miles of road to run on.”

Here are some additional resources:

• For a more tailored approach, the app JeFit builds personalized workout programs of all kinds, including many to be done at home without equipment.
• Freeletics offers training programs at all levels and connects athletes with a digital coach.
• Pocket Yoga is an app for yoga enthusiasts, to be done anywhere including alone at home.
• Down Dog does much the same, but adds high-intensity interval workouts and seven-minute sessions.

Allison Green
Boston Tutoring Services