The Mental Health Benefits of Exercise for Teens

Hey there! If you’re a teenager or a parent of one, you might be wondering how to navigate the ups and downs of growing up. One powerful ally in this journey is exercise. Not only does it keep your body fit, but it also plays a significant role in enhancing mental health. Let’s break down how getting active can help teens feel better, think clearer, and tackle life’s challenges with confidence.

This article written in collaboration with Delaware Beaches Online, working hand in hand to increase awareness and empowerment of wellness in Southern Delaware. 

Why Exercise Matters for Mental Health

1. Boosts Mood:

• When you exercise, your body releases endorphins, often called the “feel-good” hormones. These can help lift your spirits and reduce feelings of anxiety and stress.
• Just a quick workout—like running for 15 minutes or walking for an hour—can lower the risk of depression. Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—without the side effects.

2. Reduces Stress:

• Physical activity helps alleviate tension in your muscles, which can ease physical symptoms of stress like headaches or tightness.
• Exercise serves as a great distraction from negative thoughts, providing a mental break when life feels overwhelming.

3. Builds Self-Esteem:

• Trying new activities and mastering them—whether it’s playing a sport, dancing, or even hiking—can boost your confidence.
• Finding the right activity that matches your interests can lead to a sense of accomplishment and self-worth.

The Science Behind Exercise and Mental Health

Exercise and Depression:

• Exercise promotes changes in the brain that are beneficial for mental health, such as neural growth and reduced inflammation. It also creates new activity patterns that foster calmness and well-being.
• Regular exercise can prevent relapses in depression symptoms, making it a powerful long-term strategy for mental health.

Exercise and Anxiety:

• Exercise is a natural anti-anxiety treatment. It relieves tension and stress while boosting energy levels through the release of endorphins.
• To get the most out of your workout, try to stay mindful during your activities. Focus on how your body feels—the rhythm of your breathing or the sensation of your feet hitting the ground. This mindfulness can help interrupt constant worries running through your head.

Exercise and Stress:

• When stressed, you might notice physical symptoms like muscle tension or headaches. Exercise helps break this cycle by relaxing muscles and relieving tension.
• As you feel better physically, your mind often follows suit, creating a positive feedback loop.

Exercise and ADHD:

• Regular exercise is one of the easiest ways to reduce ADHD symptoms. It boosts dopamine, norepinephrine, and serotonin levels—key chemicals that affect focus and attention.
• This means that physical activity can work similarly to ADHD medications like Ritalin and Adderall.

How Much Exercise Do Teens Need?

The US Department of Health and Human Services, recommend that children and adolescents ages 6 through 17 years  do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily. Here’s how you can break it down:

• Aerobic Activities: Aim for activities that get your heart pumping—think running, swimming, biking, or dancing.
• Muscle Strengthening: Include exercises like push-ups, squats, or climbing to build strength.
• Bone Strengthening: Activities like jumping rope or playing basketball can help build strong bones.

You may also want to check out Physical Activity Guidelines for Americans, 2^nd edition [PDF – 13.5 MB]

Making Exercise Fun and Manageable

Finding time to exercise can be tricky with school and social commitments. Here are some tips to make it easier:

• Incorporate Movement into Daily Life: You don’t have to set aside an hour all at once! Short bursts of activity throughout the day—like walking to school or playing outside—add up.
• Find What You Love: Whether it’s joining a sports team, taking dance classes, or just hanging out with friends while being active, find something that excites you!
• Mix It Up: Keep things fresh by trying different activities each week. This prevents boredom and helps you enjoy the benefits of various types of exercise.

Specific Benefits for Teens

Teens face unique challenges that make exercise especially beneficial:

• Improves Focus and Attention: Regular physical activity boosts brain chemicals that enhance concentration and memory—great for tackling homework!
• Helps with Anxiety and Depression: Exercise has been shown to treat mild to moderate depression effectively—sometimes as well as medication but without side effects.
• Enhances Social Skills: Participating in team sports or group activities helps build friendships and improve communication skills.

Tips for Getting Started

If you’re ready to get moving but don’t know where to start, here are some easy suggestions:

• Take Short Walks: A brisk walk after school can clear your head and boost your mood.
• Join a Class or Team: Look for local sports teams or classes that interest you—whether it’s martial arts, dance, or swimming.
• Get Creative with Music: If you love music, turn on your favorite tunes and dance around your room!

Conclusion

Exercise is more than just a way to stay fit; it’s a powerful tool for improving mental health during those sometimes turbulent teenage years. By incorporating physical activity into your daily routine—whether through sports, dance, or just active play—you can boost your mood, relieve stress, and build self-confidence. So grab your sneakers and get moving; your mind will thank you!