In today’s world, mental health challenges, particularly anxiety and depression, are increasingly affecting adolescents. Research shows that between 10–20% of teenagers will experience some form of mental disorder during the year, and mental health issues contribute to a significant portion of disability-adjusted life years lost in youth. While many therapies exist to address these conditions, a growing body of research suggests that physical activity, particularly organized sport and fitness routines, can provide powerful benefits for mental well-being.
A recent systematic review of 29 studies, which included over 120,000 adolescents, examined how participation in organized sport impacts anxiety and depression symptoms. The findings were promising—adolescents who were involved in sports reported significantly lower levels of anxiety and depression compared to those who were not, though the effect size was small. These findings highlight the potential of sports as a protective factor for mental health.
The relationship between fitness and mental health is multifaceted. It’s not just about physical activity; the social interactions and routines involved in sports and exercise can reduce stress and improve emotional regulation. For instance, social support has been shown to buffer against stress by lowering cardiovascular reactivity, which can play a key role in managing anxiety. Fitness, especially when pursued in a structured, organized setting, offers both physical and psychological benefits, making it an attractive option for adolescents grappling with mental health struggles.
But what does this look like in the real world? For teenagers, staying fit can often be a challenge, especially with the pressures of school, social lives, and extracurricular activities. Despite this, many young people are discovering how physical activity can improve their mental well-being. Take Sage, a senior at Doherty, for instance. Raised in an athletic family, Sage began her fitness journey at a young age. “I’ve always had a lot of energy,” she says. “Growing up playing soccer, fitness was a natural way for me to channel that energy.” Sage now works out 4-5 times a week for two to three hours each session, using exercise as a way to clear her mind and manage stress. “Working out is the best way for me to release negative energy,” she explains. “It helps me shift into a more positive, peaceful mindset.”
Similarly, Ms. Hatz, the librarian at Doherty High, found that fitness helped improve her mental health. “I originally went to the gym for my mental health,” she shares. “I always feel happier and more relaxed after a workout.” Ms. Hatz, who works out three times a week, has noticed significant changes in her mood and mindset. “It has helped my self-esteem because I can see how much I’ve progressed over time. When I see what I’m capable of, it boosts my confidence.”
Both Sage and Ms. Hatz agree that regular exercise has not only improved their mental health but has also had a positive impact on other aspects of their lives, such as self-esteem and social interactions. “The confidence from fitness has translated into my social and academic life,” Sage explains, while Ms. Hatz shares, “Seeing my progress in the gym has definitely helped my self-esteem.”
Despite their busy schedules, both women have found ways to balance fitness with other responsibilities. Sage, for example, juggles her senior year of high school, a part-time job, and college applications. “It can be challenging, but I’ve learned that any form of exercise is valuable, whether it’s a full workout or just a quick walk,” she says. Ms. Hatz also makes time for fitness by intentionally scheduling it into her routine to ensure it doesn’t interfere with her work.
One of the most significant benefits of fitness, according to both Sage and Ms. Hatz, is its ability to combat low motivation and negative feelings. On days when motivation is low or anxiety takes over, they both push themselves to work out, knowing it will improve their mood. “I remind myself that it will make me feel better,” says Ms. Hatz, while Sage acknowledges, “It’s easy to stay stuck in a negative loop, but I know that getting moving always brings up my mood.”
For teenagers struggling with mental health and hesitant to try fitness as a form of self-care, Sage offers a piece of advice: “The gym is a judgment-free zone. Everyone is focused on their own goals, not on what others are doing. You don’t have to be in perfect shape, all that matters is showing up.” Ms. Hatz adds, “Don’t be scared to give it a try. Everyone is there to work on themselves, and the environment is supportive.”
While fitness cannot replace professional therapy, both Sage and Ms. Hatz agree that it plays a critical role in breaking the stigma around mental health, especially among teenagers. Fitness communities, particularly gyms and organized sports, foster a culture of respect and understanding, which can help adolescents feel more comfortable discussing their mental health challenges.
In conclusion, fitness offers a valuable tool for improving mental health among teenagers. Whether it’s reducing symptoms of anxiety and depression or boosting self-esteem, regular physical activity has proven benefits for emotional well-being. By creating a safe and supportive space, fitness can help break down barriers and encourage more open conversations about mental health. So, if you’re struggling with your mental health, consider picking up a pair of sneakers and hitting the gym—your mind and body will thank you.