Lifestage: Girls & Teens

Age 10-17; Bone building years.

There are lots of changes happening as your body grows and develops. It’s a great time to learn about your health, build confidence and develop healthy habits that can benefit you for the rest of your life. You may be learning more about periods, your changing body and how to look after your physical and mental wellbeing.

This is the best time to build strong, healthy bones. During childhood and adolescence, your bones are growing rapidly and becoming stronger. The bone strength you build now can help set you up for life. Regular physical activity, especially weight-bearing activities such as running, jumping and sport, along with a healthy diet that includes enough calcium and vitamin D, can help support strong bones.

It’s also normal to have days when you feel worried, stressed or unsure of yourself. Changes to your body, concerns about appearance and pressure from friends, school or social media can sometimes affect your confidence. You might feel uncomfortable trying new activities, wearing sports uniforms or worry about being judged by others. Remember that everyone develops differently, and there is no “right” way to look or grow.

Taking care of your health, asking questions and seeking support from trusted adults, friends, teachers or health professionals can help you navigate these changes with confidence. Building healthy habits now can help you feel stronger, happier and more resilient as you grow into adulthood.

Health Information

What's happening during this lifestage;

Find resources and expert support on periods, anxiety, sexual health, mental wellbeing and more, Jean Hailes for Women’s Health.
Find advice to manage your health; from body image to food, sport and fitness, mental health and more, Youth Central.
Understanding your periods, Pelvic Pain Foundation of Australia.
Find resources on healthy body image, food and nutrition, bone health, mental health and physical activity, The Women’s Royal Hospital.
Find resources on Pre-teen body image, food and nutrition, sleep, physical activity and more, Raising Children Network.
Find resources on Teen body image, food and nutrition, sleep, physical activity and more, Raising Children Network.
Teen health fact sheets minus the medical lingo, The Royal Children’s Hospital Melbourne.
Learn about puberty and the menstrual cycle, ShineSA.
Adolescent development, Parenting SA.

Healthy Eating

A guide to eating well as a teen, The Royal Women’s Hospital.
Dietary guidelines in pictures for 14-18 year olds, Raising Children Network.
A healthy approach to food, Youth Central.
Eating well for a healthy headspace, Headspace.

Mental Health & Wellbeing

A guide to mental health and wellbeing, Youth Central.
Tips for a healthy headspace, Headspace.
Promoting good mental health in adolescence, Raising Children Network.
Mental health in young people, The Royal Women’s Hospital.
Headspace, youth friendly mental health service, Sonder.

Health Checks

Choosing a health care professional, Youth Central.
Health checks for teens, NIB.
A tool to understand if you are at risk of an eating disorder, Butterfly Foundation.

Common Health Conditions

Endometriosis and Adenomysis, Endozone.
Learn about women’s health conditions, HealthDirect.
Understanding your period and pelvic pain, Pelvic Pain Foundation of Australia.
Endometriosis and pelvic pain clinics, Find your local clinic.

Physical Activity Information

Being active is one of the best things you can do for your health, confidence and wellbeing. Regular physical activity helps you build strong bones and muscles, supports healthy growth and development, boosts your mood and energy levels, and can help you manage stress.

Being active isn’t always easy. Changes during puberty, concerns about body image, sports uniforms, periods, or worrying about being judged by friends, teachers or teammates can make it harder to join in. If this sounds familiar, you’re not alone.

The good news is that being active doesn’t have to mean playing competitive sport or being the fastest or best. Focus on finding activities that you enjoy and feel comfortable doing, whether that’s walking, dancing, swimming, gym workouts, social sport, active recreation or simply moving with friends. Every bit of movement counts. By choosing activities that make you feel good and supported, you can build confidence, stay healthy and develop habits that will benefit you throughout your life.

Movement Guidelines

Find out how much activity should girls & teens do each day, Movement Guidelines.
Guide for active girls, Better Health Channel.
Developing life skills through sports, Health Direct.
Exercise with a friend, Better Health Channel.
Exercise and staying active, The Royal Children’s Hospital Melbourne.
Sports bra tool; Breast Research Australia.
AIS Female education modules.

Injury Prevention & Management

Common injuries that happen during this life stage and what to do to prevent &/or manage them.

ACL and knee injuries
AIS: Injury Prevention for women in sport.
Injury Prevention Program Football Australia.
Injury Prevention Exercises. Football Australia.
Prep to Play – designed to reduce the risk of injuries and enhance performance Play AFL.

Body Image & Confidence

Ways to improve your body image, The Royal Women’s Hospital
Resources for young people, Butterfly Foundation.
Body care -Every body is unique (PDF) Gymnastics.
Improving your body image, Better Health Vic.

Start or Return to Movement

How will you move today? Low cost ideas for teens. Health + Wellbeing QLD.
Guide to improving your health, Youth Central.

Keep Moving

Looking for expert support, a modified way to be active, or opportunities to contribute from the sidelines as a coach, volunteer or official, then explore these resources that support ongoing involvement in sport and recreation, and help you find environments that are safe, welcoming and inclusive.

Lifestage: Girls & Teens

Age 10-17; Bone building years.

Health Information

Physical Activity Information

Keep Moving

Learn more about each life stage

Courses and Events

Sports Taping Course

Level 1 Sports Trainer Course