← All age groups
Teens
13–17 yearsOne hour a day keeps body and mind in shape — and it doesn't have to be a sport (but it can be).
Your weekly targets
60 active minutes a day
Biking, dancing, ball games, fast walking — mix and match.
Get out of breath 3 days a week
Properly sweaty — sprints, sport, a fast climb uphill.
Strength 3 days a week
Bodyweight counts: push-ups, squats — or climbing and basketball.
8–10 hours of sleep
The real performance booster. Screens off a bit earlier helps.
An example week
Just one way to hit the targets — swap days and activities as you like.
Cardio & play Strength Everyday movement Rest & recovery
Sleep
Monday
Jog or fast walk — 30 min
Bike to school — 2 × 15 min
Sleep 8–10 h
Tuesday
Bodyweight circuit — 20 min Push-ups, squats, plank × 3 rounds. See the workout →
Walk with a podcast — 30 min
Sleep 8–10 h
Wednesday
PE class or pickup game — 60 min
Sleep 8–10 h
Thursday
Dance or shoot hoops — 30 min
Bike to school — 2 × 15 min
Sleep 8–10 h
Friday
Bodyweight circuit — 20 min Lunges, rows, side plank. See the workout →
Stroll with friends — 30 min
Sleep 8–10 h
Saturday
Sport or long skate — 60 min
Sleep 8–10 h
Sunday
Easy walk & stretch — 45 min
Sleep 8–10 h
Can't do it all? Start with one walk.
Something always beats nothing — every minute of movement counts, says the WHO. Start where you are, and build from there.