Did you know the average teen spends more time on screens than sleeping?
That’s right—between TikTok marathons and gaming, teens rack up 7-9 hours of screen time daily (Common Sense Media).
The problem? More screen time often means less movement, lower energy, and increased anxiety. But there’s a solution—one that’s way more fun than a digital detox.
The good news is that movement isn’t just a solution. It’s a game-changer! Training offers teens a chance to swap mindless scrolling for something that actually makes them feel good, build confidence, and connect with others IRL. The challenge? Helping them make that shift without feeling like it’s another annoying rule to follow.
So parents, educators, and mentors – here’s how you can help teens build lifelong healthy habits without the guilt trips or old-school lectures.
Why Too Much Screen Time is Hurting Teens
We all know screen time has skyrocketed, but the numbers are still shocking. A recent study found that teens spend more time staring at screens than sleeping (American Academy of Pediatrics). The result? A ripple effect of physical, mental, and emotional challenges:
- Excessive screen time is linked to poor posture, eye strain, and a higher risk of obesity due to prolonged inactivity.
- Studies show that heavy social media use correlates with increased anxiety and depression in teens (Journal of Adolescent Health).
- Social media apps are designed to keep users hooked with instant likes and notifications, making them harder to put down.
We’re not saying screens are bad, of course. They’re a huge part of modern life. But when screen time replaces movement, connection, and real-world confidence, it’s time to work on rebalancing.
How Exercise Helps Teens Escape the Screen Trap
The science says that training naturally releases dopamine and endorphins, the brain’s feel-good chemicals. Unlike the fleeting rush of a social media notification, movement provides a lasting mood boost.
And it’s not just about feeling good. The impact is far deeper.
- Movement builds confidence.
Beyond physical strength, it’s about showing up, setting goals, and seeing progress in real time. - Training is social.
Group training, HYROX events, and gym sessions offer a built-in support system. Unlike social media, where comparison is king, real-world movement builds friendships and camaraderie. - Exercise boosts focus.
Studies show that teens who move regularly perform better in school and report lower stress levels (Harvard Medical School).
If a teen in your life is glued to a screen, the key isn’t to take tech away. We may find better results when we introduce an alternative that’s just as engaging and rewarding.
How Parents & Teachers Can Help Teens Stay Active (Without Nagging)
Helping teens unplug and move shouldn’t feel like a punishment. Here’s how to make the shift easy (and even fun):
Lead by example
Kids are more likely to move if they see adults enjoying it. Whether it’s a weekend hike, training at the gym, or joining a HYROX session, let them see that movement is part of life and not a chore to be ticked off the list.
Create opportunities for movement
Not every teen loves traditional sports. Offer options like gym training, dance, martial arts, or even rock climbing – something that feels exciting and fits who they are and want to be.
Set realistic screen limits
Swap rigid rules for device-free times (like an hour before bed or during meals). Pair screen breaks with movement to make it a habit, not a punishment.
Make it a challenge – Teens thrive on friendly competition
Whether it’s a daily steps challenge, or simply tracking progress over time, gamifying fitness always makes it more engaging.
Encourage social movement
Fitness should be fun, not forced. Encourage group-based training or gym sessions where teens can train with friends.
At Planet Fitness, we make movement accessible with:
- Free teen memberships on a parent/guardian’s plan
- A welcoming, judgment-free space for all training levels
- Engaging, fun training options that go beyond basic gym routines
Because movement shouldn’t feel like a lecture, it should feel like freedom.
The Takeaway: Small Changes, Big Impact
Helping teens unplug from screens isn’t about banning technology. Instead, let’s think about it as offering something that is both more fun, and more beneficial. Movement isn’t just good for the body; it strengthens mental resilience, boosts confidence, and fosters real-world social connections.
So let’s remember: Make it easy. Make it social. Make it rewarding.
At Planet Fitness, we’re here to make that shift seamless. With a welcoming, judgment-free space and a variety of training options designed to keep movement fun, teens can build strength – not just physically, but in confidence and community too. Because when movement becomes a lifestyle, strength follows.
