Today’s teens understand that being healthy isn’t just about just running laps or getting six-pack abs—it’s about feeling good mentally and socially as well as physically
They want balance. They want strength, peace, connection, and purpose.
In a world of pressure, distractions, and expectations, that kind of whole health can feel out of reach.
They are not superheroes. They mess up.
They stay up too late, skip meals, overthink, or pretend they’re fine when they are not.
And some teens don’t know how to fix it, but here are some ways to start.
Small things can improve sleep
Even when teens have strong bodies and clear minds, many struggle with rest because sleep isn’t just about bedtime; it’s affected by what teens eat, how they feel, technology, and what is happening in their lives.
According to a study by the Centers for Disease Control and Prevention (CDC), the number of male teens getting an average of eight hours of sleep has gone down 10% and the number of female teens has gone down 7% between 2013 and 2023. The study shows that roughly a quarter of teens are getting the recommended eight hours of sleep at night.
Eating heavy meals, sugary foods, or drinking caffeine too late can make it hard to fall asleep. Anxiety, stress, and racing thoughts can keep teens awake for hours. Tossing and turning instead of sleeping.
Even things like screen time before bed can trick the brain into staying alert when it should be sleeping. Turning on sleep mode/night mode will help a little, but the movement in the phone can trick the brain into staying up.
Healthy sleep habits—like calming the mind before bed, eating lighter dinners, managing stress, and putting screens away—help teens finally get the deep, restful sleep that they need to fix their sleep schedule.
Physical health also area of worry
Being physically healthy is probably the best thing a teen can do.
Being healthy can give teens a boost of energy and focus, for regular activities fuels the body and brain, helping teens feel more alert in class, concentrate better on homework and can tackle daily activities.
Being healthy physically requires discipline, and discipline takes work.
According to the same CDC study, the percentage of teens getting 60 minutes of activity has decreased since 2013 to 2023. As of 2023, only 32% of males and 17% of females are getting the proper amount of physical activity.
Teens can improve their physical health by making small, consistent choices, like staying active through fun movement.
They can exercise by doing something they love, like for a person who plays games, for every death, do five push-ups.
Social fitness can improve mental health
Mental health is just as important as physical health—and teens know it.
Teens are more likely to check on themselves and each other. When someone is feeling overwhelmed, they talk it out instead of bottling them up.
However, it’s still an area of concern. Teens have increased in self-reported indicators of sadness or hopelessness, according to the CDC. 53% of male teens report experiencing sadness and hopelessness, and 28% of females report experiencing the same thing.
They know it is okay to not be okay sometimes, and asking for help isn’t a weakness—it’s strength.
Not all teens talk about their problems—and that silence can be heavy.
Some keep everything inside because they’re afraid of being judged, misunderstood, or seen as weak.
For others, it’s about their fear. They think no one will get or understand what is happening to them or worse, that people will treat them differently if they open up.
Healthy friendships, respectful communication, and strong support systems help teens feel seen, valued, and safe.
Whether it’s chatting with the school counselor or going to a friend, family, therapist, or turning to religion, teens can take steps to improve emotional wellness, though it takes effort, just like fitness.
Teens who have a positive social connection are more likely to feel confident, manage stress better, and make healthier decisions.
Social health means learning how to build trust, set boundaries, and surround oneself with people who lift.
Little choices make big changes
Lifestyle choices shape the kind of life teens build—now and in the future. From how they manage their time to what they put into their bodies, every choice adds up.
Healthy lifestyle habits like staying active, eating well, getting enough sleep, and manifesting better mental health, help teens feel stronger, think clearer, and live with more purpose.
It’s not easy. But teens can learn how to make better choices for themselves.
