Did your teen-ager spend the summer in front of the computer or a video game? If your teen is typical, he or she probably spends untold hours in front of the computer or television rather than engaged in physical activity. If you are concerned that your teen-age son or daughter is out of shape, take action. There are ways to influence your child even during these rebellious years.

“The best time to address fitness with your child is before they are a teen-ager,” says Bonnie Nye, M.D., director of The Children’s Hospital of Philadelphia’s new pediatric Sports Medicine and Performance Center. “When a child reaches the teen years, he or she tends to become more independent. Conflicts arise. Activity plummets. It can be a rocky time.”

Provide a Variety of Options

While early intervention is optimal, all is not lost if you find yourself with a 14-year-old who is out of shape. Start by making physical activities available to your kids. Introduce a variety of options because it may take some trial and error to find the right activity for your son or daughter. By exposing teens to different activities, Nye points out, you reduce the risk of them becoming discouraged. “Search for what fits your child’s personality and physique.

There’s a sport or activity for everybody. You just have to identify what it is,” says Nye.

Boost Self-Esteem

Older adolescents get more out of sports than just fitness. They get a sense of accomplishment, a sense of mastery, which improves self-esteem. If your teen shows special interest in a particular sport, consider investing in private lessons or individual coaching to further bolster his or her skills and enjoyment. Be sure, however, that the interest is coming from the kids and not from an overzealous parent. Teens resent being pushed into something they don’t truly enjoy.

If your teen joins organized sports, don’t simply drop him or her off at practices and games. Take the time to watch and cheer from the sidelines. Teens appreciate their parents’ support and want to make them proud. Whether your teen-ager’s team wins or loses is not important. The point is that he or she knows you care, which goes a long way toward motivation and morale.

Avoid Injury
Since kids are vulnerable to injury, teens should also be carefully assessed to determine where they are developmentally and how they can reach a certain skill level safely. Consult your family physician about this matter and don’t neglect preseason sports physicals.

Don’t Compete

If your teen shies away from competition, Nye suggests offering activities that rely on individual effort. Perhaps it’s a group exercise class or jogging in the neighborhood. You may be able to find an activity that you can do with your child that removes the peer pressure factor.

Build Core Strength

Nye does not recommend traditional weight training for teens until they have reached physical maturity. Most resistance exercise equipment is designed for adults, not growing adolescents. Instead, she recommends body support exercises that work on building a teen’s core strength (the muscles of the trunk and those attached to the trunk). “I tell kids that their own bodies are the ultimate weight machine,” says Nye. Exercises such as pushups, pull-ups, chin-ups and abdominal curls go a long way in improving muscular fitness, as well as balance and coordination.