Exercise as Medicine: The Health Benefits of Physical Activity for Teens

In recent years, we’ve seen an increase in mental health issues among teenagers. This rise has made it clear that we must find effective ways to support our young people’s mental and emotional well-being. Exercise is easily accessible, providing independence to struggling teens and benefiting all teens’ well-being.

Research reveals that regular physical activity can be part of the solution to treating depression in teens, especially when combined with support to keep teens motivated.

The Benefits of Exercise

Exercise can improve physical capacity and increase brain activity and has particularly positive effects on mood, including:

• Feel-Good Chemicals: When you exercise, your body releases endorphins – natural mood lifters that can help chase away the blues.
• Inflammation Fighting: Inflammation is how the body can fight invaders like germs. But sometimes the body has inflammation without any intruder, leading to chronic diseases and even having effects on our mood. Regular exercise helps reduce inflammation in the body.
• Sustainable Solution: The best exercise plan is the one you can stick to, doesn’t have to be lengthy or complex. The benefits of exercise can last long after your workout is over.

The benefits don’t stop at mental health. Regular exercise is like a wonder drug for your whole body. It has been shown to help prevent heart disease, diabetes, and even some types of cancer. It strengthens your bones and muscles, making everyday activities easier. Plus, it can help you manage weight and sleep better at night.

Why Exercise Works Especially Well for Teens

Exercise is a great option for preventing and helping with mental health issues in teens. It’s simple and accessible — you can do it anywhere, anytime. You don’t need an appointment or even a gym. You need only your body and your choice to move.

Best Types of Exercise for Your Health

When it comes to exercise, variety is the spice of life. Cardio-based exercises (like running, swimming, dancing, etc.) and strength training (like lifting weights) are great for your health.

For more health benefits, try to include a combination of cardio and strength training in your routine. And don’t be afraid to push yourself – in adults, higher intensity workouts can have a greater impact on depression.

Experts suggest children and adolescents between the ages of 6 and 17 aim for an hour of moderate to vigorous physical activity daily. But remember, any amount of exercise is better than none. Start where you’re comfortable and gradually work up to more as you get stronger.

Exercise in the Age of Screens

It’s easy to get sucked in and spend hours on social media, playing games, or watching videos. While these can be fun, too much screen time has been linked to higher rates of depression in teens.

Even if you spend a lot of time on screens, being physically active can protect your mental health. Plus, doing physical activities with others makes it more fun and helps you feel connected to people. This sense of connection is another way exercise improves mental health.

Make Exercise a Habit

Starting an exercise routine can feel overwhelming, but it doesn’t have to be. Here are some tips.

• Start small. Even 10 minutes of daily activity can pay dividends. Gradually work your way up as you feel comfortable.
• Find what you enjoy. Exercise doesn’t have to mean going to the gym. Try dancing, hiking, skateboarding, or any other activity you might enjoy.
• Make it social. Invite friends to join you for a bike ride or start a walking club at school, any options you can think of are also great ways to feel more connected to other people.
• Set realistic goals. Maybe you want to be able to run a mile without stopping or do 10 push-ups in a row. Whatever your goal, ensure it’s achievable and allow yourself time and patience to reach it.

With these strategies you can work to make physical activity a regular part of your life and reap the benefits both physically and mentally.

This article was written by student Akul Gupta. Akul is a graduate of the University of South Florida with a degree in biomedical sciences. His passions include promoting health equity, addressing disparities in global health outcomes, and designing context-specific interventions for underserved communities.