If you’re anything like most Americans over the past year and a half, you probably reduced your level of physical activity during the pandemic. From causing gym closures to stay-at-home orders to social distancing mandates, COVID-19 has made it difficult for many people to get out and get moving regularly.
People without exercise equipment at home can have a difficult time staying active when they are unable or too uncomfortable to go to their local gym. Those who preferred to work out using social activities like group yoga, spin class, or running groups faced challenges when social distancing requirements made it difficult or impossible to gather with other people.
While there may be some relief in knowing that many people have or are currently experiencing these obstacles, it does not mean that this is not a serious problem.
Movement is medicine. When we are not moving our bodies each day, it can lead to feelings of sluggishness, depression, anxiety, and instability. We need to exercise and to get moving daily in order to get the blood pumping to our brains and a boost in endorphins, dopamine, and serotonin.
Getting daily movement is especially important for teens who are already highly susceptible to mood swings and mental health struggles as a result of the pandemic. If your once active teen is having a hard time getting up and exercising daily, it can take a toll on their physical and mental wellbeing.
Encouraging your teen to get more movement each day can be easier said than done. If your teen’s school is not allowing gym, contact sports, or outdoor activities due to COVID-19, it might be difficult for your teen to get moving throughout their day. If your teen is still not able to see their friend group, it can be hard for them to find the motivation to play a game of basketball or go on a bike ride through the neighborhood.
However, while getting exercise might be more challenging during the pandemic, it is not impossible. If you get creative, you can find some ways to encourage your teen to stay active.
Here are a few ways for you and your teen to increase your levels of physical activity:
Try something new
Have you ever tried action archery? What about ax throwing? How about rock climbing?
Trying a new activity will help you and your teen get your heart rates up without feeling bored or like you are falling into an exercise routine. If your teen is hesitant to participate in traditional activities that don’t seem fun, try spicing things up with a new activity that will help them get moving and form positive memories.
Get creative
If your teen is not into running, bike riding, or traditional forms of exercise, there are still ways for you to help them move each day.
Try encouraging them to learn a new TikTok dance or to play games like Just Dance, which can burn as many as 180-266 calories in a half-hour. Dancing is a form of cardio exercise that is often overlooked, but it can have great health benefits.
There are many activities from slacklining to playing spike ball to tossing a frisbee to your dog that can provide a lot more physical activity than your teen might think.
Integrate movement into your daily routine
Going grocery shopping? Park your car in one of the parking spots farthest away from the store. Heading in to work? Take the stairs instead of the elevator.
When your teen sees you taking these extra steps (both literally and figuratively), it will encourage them to do the same. Making a habit of opting for the stairs and walking short distances instead of driving can make a difference.
Go virtual
Just because you and your teen may not be able to physically go to your gym does not mean that you can’t take exercise classes.
If you’ve tried and struggled to make your own workouts, try finding a virtual exercise or yoga class that you can take online using video conferencing software. You could also try watching pre recorded videos or exercise content on YouTube and other online platforms.
The endorphins that are released during exercise can help lift your teen’s mood and improve their self-esteem. If your teen has been having a tough time staying active since the start of the pandemic, try using one of the tips above to help!