Active Games for Teens

Teenagers tend to need a fair bit of physical activity, but getting them moving can be tricky. The games they enjoyed as younger children might start to feel less appealing as they move into secondary school. At the same time, many teens spend hours sitting down, whether that's at school, doing homework, or looking at screens. Finding active pastimes that actually appeal to them is worth the effort, not just for their health now, but because habits formed during adolescence often stick around for years. There's also growing evidence that regular physical activity helps with stress, mood and mental wellbeing, which matters given the pressures of school life.

The good news is that there are plenty of options. Some teens take to organised sport, others prefer something less structured, and some are more likely to get moving when it feels like socialising. Activities that are primarily social can still provide genuine physical benefits, and that's a perfectly valid way to stay active. The trick is usually finding something that fits their interests rather than pushing them towards activities they find boring or uncomfortable.

Team sports and clubs

For many teenagers, team sports remain a natural fit. Schools typically offer football, netball, basketball, rugby, hockey and athletics, though the range varies. Community clubs and leisure centres often have youth sections too, and these can be a good option for teens who want to play more regularly or try something their school doesn't offer. It's also worth asking schools about extracurricular sports programmes, as many run clubs and sessions beyond the standard timetable.

Some local authorities publish information about sports clubs in their area, though this varies by council and not all lists are comprehensive or up to date. Websites like the Sport England Club Finder can help track down options. Some clubs are competitive, entering leagues and tournaments, while others are more casual. It's worth asking about the level of commitment expected before signing up, as some teams train multiple times a week and expect attendance at weekend matches.

Teens who aren't natural athletes sometimes assume team sports aren't for them. That's not always true. Many clubs have sessions for beginners or players who just want to have a kick about without any pressure. The social side can be as much of a draw as the exercise itself.

Individual activities

Not every teenager wants to be part of a team. Some prefer activities they can do alone or in small groups, on their own schedule. Running, cycling, swimming and gym workouts all fall into this category, and most can be done cheaply or even free.

Running can be a relatively low-cost activity with a good pair of trainers. Parkrun, which takes place in parks across the UK on Saturday mornings, welcomes teenagers and is entirely free. It's timed but not a race, and plenty of people walk part of the course. Cycling is another affordable option once you have a bike, and many towns have traffic-free routes suitable for less confident riders.

Swimming pools usually offer pay-as-you-go sessions, and some councils provide discounted rates for under 18s. Gyms are more variable. Many have different age policies, which can range from 14 to 16 with parental consent, so it's important to check each gym's specific requirements before turning up.

Martial arts, climbing, skateboarding and dance classes also appeal to teens who want something more individual. These often have a strong community around them even though you're not part of a formal team.

Active games for groups

When teenagers get together, there are ways to make the occasion more active without it feeling forced. Some ideas work well for parties, youth groups or just mates hanging out.

• Relay races or obstacle courses: these can be adapted for any space and made as silly or serious as the group prefers
• Capture the flag: an old favourite that still works, especially in parks or large gardens
• Rounders or cricket: informal versions don't need much equipment and can include players of mixed ability
• Frisbee or football in the park: no organisation required, just turn up and play
• Dance offs or music video challenges: popular with teens who enjoy performing
• Hide and seek variations: sardines or manhunt can keep groups moving for hours
• Laser tag or trampoline parks: commercial options that involve plenty of running and jumping

The key is usually letting teenagers have some say in what they do. Forcing a group into an activity they find childish or awkward will backfire.

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Technology and movement

Screen time is often blamed for teenagers being inactive, but technology can also encourage movement. Active video games, sometimes called exergames, require players to physically move rather than just press buttons. Systems like Nintendo Switch offer games involving boxing, dancing, tennis and fitness routines.

Fitness apps can appeal to older teens, especially those who like tracking progress or competing with friends. Strava, Couch to 5K and various workout apps all have users under 18, though it's worth being aware that some apps include social features or in-app purchases. Setting goals, taking part in challenges with friends, or sharing progress on social media can help maintain interest over time.

Augmented reality games, where players move around the real world to complete in-game tasks, had a surge of popularity a few years ago and still have active communities. These can get teenagers walking considerable distances without it feeling like a workout.

While technology-assisted activities can encourage initial movement, they should ideally complement other physical activities rather than replace them entirely.

Practical points and inclusivity

Cost can be a barrier. Sports clubs, gym memberships and commercial activity centres add up. It's worth knowing that many local councils offer reduced rates for young people, and some run free holiday programmes. Schools sometimes loan out equipment or have bursaries for pupils who want to join clubs but can't afford the fees.

Transport is another issue, especially for families in rural areas. Teens who can't easily get to a pool or sports centre may have fewer options. Walking, running and cycling from home are the obvious alternatives, though safety and weather are factors.

Some teenagers have health conditions or disabilities that affect what they can do. In most cases, there are still suitable activities available, but it may take more effort to find them. Organisations like Activity Alliance work with sports providers to make activities more inclusive, though their resources are primarily aimed at helping organisations deliver accessible programmes rather than providing direct guidance to individuals. Disability Sport Wales, Scottish Disability Sport and Disability Sport NI offer similar support in their regions. Speaking to local leisure centres about inclusive sessions can also be a good starting point.

Parents and carers can help by being supportive without being pushy. Suggesting options, offering lifts, paying for kit where possible, and showing interest in what teenagers are doing all make a difference. Letting teens try different activities without pressure to commit immediately can help them find something that genuinely appeals. Lecturing them about the importance of exercise tends to have the opposite effect.

Ultimately, the aim is to help teenagers find something active that they actually enjoy. It doesn't have to be a traditional sport, and it doesn't have to be competitive. What matters is that they move regularly and, ideally, keep moving as they get older.