How Exercise Can Help Kids Fight Depression and Anxiety
Share
Mental health problems like depression and anxiety are becoming more common in children and teenagers. Many young people feel sad, stressed, or worried regularly—and it’s affecting their daily lives, school performance, and overall well-being.
While therapy and medications are the usual treatments, they don’t work for everyone. The good news? Exercise might be a powerful and natural way to help.
Why Is Mental Health in Youth a Big Deal?
Studies show that around 1 in 4 kids and teens have symptoms of depression, and about 1 in 5 experience anxiety. These numbers have been going up in recent years, especially after the COVID-19 pandemic. Unfortunately, not all of these young people get the help they need. Some can’t access therapy, while others don’t respond well to medication or avoid it due to side effects.
That’s why scientists are looking into other options—like exercise.
What the Research Says
A major new study reviewed data from 21 previous studies, involving over 38,000 kids and teens between the ages of 5 and 18. These young people came from all backgrounds—some were healthy, while others were dealing with conditions like obesity, ADHD, or cancer.
The researchers looked at how physical activity affected symptoms of depression and anxiety. The results were clear:
- Exercise helped reduce depression symptoms by a moderate amount.
- Exercise also lowered anxiety levels, though the results were a bit less strong.
That means exercise isn’t just good for your body—it also boosts your mood and mental health.
What Kind of Exercise Works Best?
Not all workouts are the same, and some types of exercise seem to work better than others. Here’s what the study found:
- For depression: Mixed exercises (like combining cardio and strength training) and moderate-intensity workouts had the biggest impact.
- For anxiety: Resistance training (like lifting weights or bodyweight exercises) and light-intensity workouts were most helpful.
- Short programs (less than 12 weeks) worked better for depression than longer ones.
It’s also important to note that you don’t need to exercise for hours every day. The frequency and length of sessions (like how many days a week or how long each workout lasts) didn’t make a big difference—as long as you’re active regularly.
Who Benefits the Most?
While exercise helped most kids and teens, it was especially effective for:
- Teenagers older than 12
- Kids with ADHD or other mental health conditions
That means exercise could be an excellent option for young people who are already struggling with more serious symptoms.
Why Does Exercise Help?
Exercise can improve mental health in several ways:
- It boosts feel-good chemicals like endorphins and serotonin.
- It reduces stress hormones like cortisol.
- It gives kids a break from negative thoughts and screens.
- It builds confidence and helps them sleep better.
Plus, doing physical activities—especially in groups or teams—can help kids feel more connected and less lonely.
Practical Tips for Parents and Teachers
If you're a parent, teacher, or caregiver, here are some simple ways to encourage physical activity:
- Encourage fun activities like dance, swimming, cycling, or martial arts.
- Let kids choose what they enjoy—this increases the chances they’ll stick with it.
- Aim for at least 3 sessions a week, but don’t stress about the exact schedule.
- Keep it positive—focus on enjoyment, not performance or weight.
Final Thoughts
Exercise isn’t a magic fix, but it’s a valuable tool for improving mental health in young people. Whether your child is dealing with anxiety, depression, or just going through a rough patch, moving their body can help them feel better inside and out.
Even short and simple workouts can make a difference. And the best part? It’s free, safe, and something the whole family can do together.