How Exercise Boosts Teen Mental Health: What Every Parent Should Know

As parents, we’re always looking for safe, effective ways to support our children’s mental health — especially when they’re struggling with mood disorders like depression or anxiety. A growing body of research is now confirming what many of us have long suspected: regular exercise can play a powerful role in improving teen mental health — and may even reduce the need for medications.

A recent review published in JAMA Pediatrics highlights how physical activity can be a low-risk, high-reward treatment option for children and teens living with mood disorders.

What the Research Says: Exercise and teen mental health

Researchers analyzed dozens of studies involving children and adolescents diagnosed with depression, anxiety, and other mood disorders. Their conclusion? Regular exercise significantly improved symptoms of depression and anxiety — sometimes enough that medications weren’t needed at all.

This is huge news, especially as rates of youth mental health challenges continue to rise and parents seek alternatives to long-term medication use.

"Exercise should be considered a core part of treatment — not just an add-on," say the study authors.

🚴 Why Exercise Works for Mental Health

Here’s how physical activity helps support your child’s emotional wellbeing:

• Boosts mood-boosting chemicals like endorphins, serotonin, and dopamine

• Reduces stress by lowering cortisol levels

• Improves sleep, which is tightly linked to emotional regulation

• Increases confidence and self-esteem, especially through group sports

• Provides healthy structure and routine to the day

 How Much Exercise Do Teens Need?

The review found benefits with a wide range of activities, from structured sports to informal movement. But here’s a good rule of thumb:

Aim for 30–60 minutes of moderate to vigorous activity at least 3 days per week for mood support.

This could include:

• Brisk walking or biking

• Dance or martial arts classes

• Playing basketball or soccer with friends

• Swimming or hiking

• Even active video games (like Just Dance) on rainy days!

Not Every Teen Loves Sports — And That’s Okay

The key is to find movement that feels fun and accessible. If your child isn’t into competitive sports, try:

• Family walks or yoga

• Rollerblading or trampoline time

• Gardening or nature hikes

• A quick workout video together on YouTube

Even short bursts of movement can make a difference. The goal is consistency and enjoyment — not perfection.

When to Talk to a Professional

While exercise is a valuable tool, it’s not a replacement for medical advice. If your child is struggling with their mental health and it is impacting daily life (sleep, eating, school work, or social life):

• Reach out to a pediatrician or therapist

• Ask about combining movement with therapy or other treatments

• Monitor symptoms and celebrate small improvements

Final Thoughts for Parents

As more research confirms, movement is medicine — especially for kids facing mental health challenges. While medications may still be necessary in some cases, regular physical activity offers a powerful, side-effect-free way to support your child’s mood, confidence, and overall wellbeing.

It’s never too late to help your child build healthy habits that support both their body and their brain.

✅ Quick Takeaways:

• Exercise can reduce depression and anxiety symptoms in kids and teens

• It may even serve as an alternative to medication

• Aim for movement at least 3x per week

• The best type of exercise? Whatever your child enjoys most

Need strategies to support your family's wellbeing? Follow @namiohealth on social media.