​​How to Keep Your Teens Active as the Weather Cools Down

As the temperatures drop and daylight fades earlier, even the most active teens can start trading outdoor fun for screens and the comfort of the couch. But regular movement is essential for their physical health, mental well-being, and focus—especially during the school year.

According to the Centers for Disease Control and Prevention (CDC), teens need at least 60 minutes of physical activity each day, most of which should be moderate to vigorous intensity. Yet research shows that fewer than 1 in 4 teens are meeting that goal—especially in colder months.

The good news? Staying active doesn’t have to mean joining a team sport or braving freezing temps. Here’s how to help your teen stay moving, even when it’s chilly outside.

1. Make the Most of Fall & Winter Weather

Encourage teens to bundle up and enjoy what cooler seasons uniquely offer. Think crisp walks, fall hikes, or snowball fights.

Try:

• Weekend nature walks or “leaf hikes”

• Ice skating, sledding, or snowshoeing

• Raking leaves or shoveling snow (great calorie burner!)

• Walking the dog with a warm drink in hand

Tip: Layer up and make it social—invite friends or family to join in.

2. Bring Movement Indoors

When it’s too cold or dark to go out, look for indoor alternatives that still get the heart rate up.

Ideas include:

• Online dance, yoga, or strength classes (YouTube has tons of free options)

• Family fitness challenges (who can hold a plank the longest?)

• Active video games (like VR fitness or dance games)

• Gym or rec center memberships, if accessible

Bonus: moving together as a family boosts connection and consistency.

3. Sneak In Activity During Screen Time

Screen time doesn’t have to be sedentary. Encourage “movement snacks” during video games, homework breaks, or shows.

Try:

• 10 jumping jacks every time a commercial hits

• Wall sits or stretches between game rounds

• Walking while listening to music or a podcast

These small bursts can add up to big benefits—especially for focus and mood.

4. Stick to a Routine

When life gets busy, physical activity is often the first thing to go. Help your teen build movement into their daily routine, even if it’s just 15–20 minutes at a time.

Sample routines:

• Morning: stretch or short yoga session

• After school: walk or dance break

• Evening: light bodyweight workout or video

Use reminders, visual trackers, or apps to help make it stick.

5. Set Goals—But Keep It Positive

Instead of focusing on weight or appearance, frame movement as a tool for: 

✔ Boosting energy 

✔ Managing stress 

✔ Sleeping better 

✔ Feeling strong and confident

Ask your teen: “What kind of movement makes you feel good?” and help them explore new activities with curiosity—not pressure.

As fall turns to winter, it’s totally normal for motivation to dip—but movement is more important than ever for your teen’s physical and mental well-being.

By focusing on fun, flexibility, and family-friendly ideas, you can help your teen stay active, energized, and emotionally balanced—even on the coldest days.

Need help improving your family’s health and wellbeing? Join Namio at www.namiohealth.com/parents.