Teenage Zone

Active Teenagers

Active teenagers need a lot of energy. Their bodies are still growing and repairing, so they use more energy. The more they move, the more energy they need.

Teenagers often need more food and nutrients than any other age group. Healthy young people usually feel hungry often. It helps to eat meals with a good mix of nutrients instead of eating lots of snacks that are high in fat, sugar or salt.

Active teenagers should do at least 60 minutes of moderate or strong physical activity every day. The United Kingdom Department of Health says children and young people aged five to 18 should aim for this.

Low Energy

Many young people feel tired because of stress, not enough sleep, or a poor diet. Simple changes can help boost energy.

If you feel very tired even after rest or sleep, you may have fatigue. Fatigue is tiredness that does not go away. Speak to a General Practitioner (GP) if this happens.

Eating often can help keep energy steady. Small meals and healthy snacks every three to four hours can help more than one large meal.

Sometimes people feel tired because they are dehydrated. Drinking water, especially after exercise, can help.

Regular movement can also increase energy. Even a 15‑minute walk can help. Over time, you can build up to the recommended 2 hours and 30 minutes of moderate exercise a week, such as cycling or brisk walking.

Many people do not get the sleep they need. Good sleep can help you feel alert during the day.

Stress can drain energy. It may help to add relaxing activities to the day. These could include exercise, yoga, tai chi, listening to music, reading, or spending time with friends. Anything that helps them relax can improve energy.

Some therapies can help with tiredness linked to stress, worry or low mood. These include talking therapies, counselling, occupational therapy, or cognitive behavioural therapy (CBT). You can speak to a GP about National Health Service (NHS) support, or ask about private therapy.

Cutting out caffeine can also help. The Royal College of Psychiatrists says that people who feel tired should lower their caffeine safely over three weeks. Try staying off caffeine for a month to see if energy improves. If headaches happen, reduce caffeine more slowly.

Alcohol can affect sleep. It may help someone fall asleep, but it makes sleep lighter. This can cause tiredness the next day. It can help to reduce alcohol before bedtime.

High Energy

Hyperactivity can be a normal part of growing up. Many children with Attention Deficit Hyperactivity Disorder (ADHD) have fewer hyperactive symptoms as they grow into their teenage years.

When hyperactivity continues, it may look different in teenagers. As the brain develops, many young people find new ways to cope with their need to move.

Teenagers who feel very restless may still need to move. They may find it harder to sit still for long periods. For example, they may manage to stay seated at school but feel the need to get up during a film at the cinema.

Some teenagers who struggle with hyperactivity may fidget, tap their feet, feel impatient, or find it hard to stay still during schoolwork. They may interrupt others, talk a lot without noticing what is happening around them, or touch objects when they should not. Some may stay awake late at night and feel tired during the day.

Teenagers with a lot of energy may enjoy high‑risk activities such as extreme sports. Many are safe and careful. But others, especially those who also struggle with impulsive behaviour, may forget to take simple safety steps. Good training, supervision and protective equipment are important.