Tips for teens to get outdoors and get active

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.

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!

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!

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!

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!

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?

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).

To get the kids off the sofa and onto their feet, how about getting them to try an online dance class? Budding Billy Elliots can check out these classes from Scottish Ballet, and there are loads more classes from dance studios all over the world to explore on YouTube. If they enjoy this, how about signing up for some ‘in person’ dance classes?

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. Or you could check out this playlist from Young Scot.

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.

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. Cycling Scotland has lots of advice for anyone thinking about taking up cycling.

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.

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.

Trampolining, once the preserve of little kids and Olympic gymnasts, is now open to everyone at trampolining centres around Scotland. These offer a fun day out that will see your teen burn energy by the bucket load.

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.

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?

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.

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.