Improving teen mental health one workout at a time

November 8, 2024

Swedish Health Team

[3 MIN READ]

A recent study in JAMA Pediatrics suggests adolescents who improve their cardiovascular fitness and muscle power also enhance their mental health and reduce their risk of depression.
Past research was based on subjective measures such as self-reporting through patient questionnaires. This study uses hard data gathered from nearly 2 million participants to link physical fitness and mental health.
A sports medicine specialist at Swedish explains the link between adolescents’ mental health and physical activity and offers tips on how to encourage your teen to get moving.

Adolescents who improve their cardiovascular fitness, muscle endurance and strength are also improving their mental health and decreasing their risk of depression, attention deficit hyperactivity disorder (ADHD) and depression, according to a study published recently in JAMA Pediatrics.

“Physical fitness plays a crucial role in mental health for adolescents, and the connection between the two has been highlighted again in the JAMA article,” says Jordan Orr, M.D., a physical medicine and rehabilitation specialist at Swedish.

“In the past, much of the evidence linking physical activity and mental well-being was based on subjective measures like patient questionnaires. However, this study provided more objective evidence, essential for those who prefer hard data,” explains Dr. Orr. “While the link between physical fitness and mental health has long been recognized, this new data makes it more concrete, hopefully encouraging more people to take it seriously.”

Benefits of physical activity on teen mental health

According to the American Academy of Family Physicians, regular physical activity is powerful medicine that offers multiple health benefits for your teenager.

Exercise can:

Reduce depression and contribute to improved mental health.
Relieve stress and anxiety.
Increase energy and endurance.
Improve sleep.

“While genetics and other factors play a role in mental health disorders, there's no doubt that physical fitness can help improve some symptoms,” says Dr. Orr. “Common mental health issues among adolescents, like depression, anxiety and ADHD, can be positively impacted by exercise.”

“Exercise in the developing brain improves retention of information and memory, helping kids perform better in school,” she adds. “From my own experience, I’ve seen how participating in sports helps adolescents develop teamwork, communication and time-management which are skills that transfer to success in other areas of life.”

Aim for 60 minutes a day

The U.S. Centers for Disease Control and Prevention recommends that children and adolescents between ages 6 and 17 get a minimum of 60 minutes of moderate to vigorous physical activity daily.

Your teen doesn’t need to become an elite athlete to benefit from exercise. However, according to Dr. Orr, there is a dose-dependent relationship, which means the more physically active they are, the better their mental health.

“Physical activity is key to both mental and physical health and should be encouraged at every stage of life,” says Dr. Orr. “It’s important to note that being physically active doesn’t always mean participating in structured sports. Even activities like walking are beneficial, although the higher benefits come from more vigorous exercise like jogging, hiking, or swimming.”

“Kids might get this through physical education or recess, but for older students who no longer have those built-in opportunities, it can be more of a challenge,” she adds.

These tips from the National Institutes of Health can help you create a supportive environment for your teenager:

Don’t underestimate the health benefits of a good night’s sleep. Most teens need eight to ten hours of sleep per night to be at their best. Stick to a regular bedtime as much as possible and make their sleep space a calm, relaxing place.
If more intense options like team sports or running don't appeal to your teen, encourage gentle activities, such as yoga or walking.
Introduce your teen to the benefits of meditation and breathing exercises to help reduce stress and clear the mind.

“Making exercise fun and social by doing it with friends or modeling an active lifestyle as a parent or role model makes a big difference. Keep the environment low pressure. When exercise becomes too intense or stressful, it can have the opposite effect, creating anxiety instead of relieving it,” says Dr. Orr.

Learn more and find a physician or advanced practice clinician (APC)

Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care physician. You can also connect virtually with your doctor to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.

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