Benefits of Exercise for Teenagers

I often talk a lot about how our workouts keep our bodies in shape, to do all our daily tasks well. That means strong muscles and a healthy cardiovascular system by exercising five times a week for at least 45 minutes each session. But I might even talk more about how our workouts make us feel. 

We may be in a funk from a work or family issue, but when the physical activity is over, we have to acknowledge the difference in our mental and emotional state as we leave to continue our day with the positive mood boost our workout provided.

My children are getting older and my twin pre-teen daughters can be, ahem, “moody,” from time to time. As their moodiness will surely continue in the years to come, I want to stay ahead of potential emotional breakdowns with practical solutions. I will add this discussion to the list of things “I wish someone had told me when I was 16.”

Hormonal Development
Exercise plays a crucial role in teenagers’ hormonal development. During adolescence, the body undergoes significant hormonal changes, including increased production of growth hormones, testosterone, and estrogen. Regular physical activity can help regulate these hormones, ensuring balanced growth and development. For instance, weight-bearing exercises like running or resistance training stimulate the release of growth hormone, which is essential for bone and muscle growth. 

Exercise helps maintain insulin sensitivity, which is crucial for metabolism and energy regulation. Balanced hormone levels not only contribute to physical health but also impact mood and cognitive function, reducing the risk of conditions such as polycystic ovary syndrome (PCOS) in girls and gynecomastia in boys.

Attitude Control
Regular exercise has been shown to have profound effects on attitude control and mental health among teenagers. Physical activity triggers the release of endorphins, the body’s natural mood elevators, which help reduce feelings of anxiety and depression. Engaging in sports or regular exercise routines can provide a constructive outlet for stress and frustration, common emotions during adolescence. 

It also promotes better sleep patterns, which are essential for mood regulation. Additionally, the sense of achievement and improved self-esteem that comes from reaching fitness goals can help teenagers develop a positive self-image. By fostering resilience and reducing symptoms of mental health disorders, exercise can significantly enhance overall well-being and emotional stability.

Social Confidence
Exercise also plays a vital role in building teens’ social confidence. Participation in team sports or group fitness activities provides opportunities for social interaction, teamwork, and leadership. These social experiences help teenagers develop communication skills, learn to cooperate with peers, and build lasting friendships. The camaraderie and support found in sports teams or fitness groups can instill profound confidence. 

The physical changes and improved fitness resulting from regular exercise can enhance self-esteem, increasing teenagers’ comfort and security in their bodies. This increased self-assurance can benefit other areas of life likes academics and relationships, as well.

Creating a Healthy Mindset
Inculcating a healthy exercise routine during adolescence lays the foundation for a lifetime of physical activity. Teenagers who regularly exercise are more likely to carry these habits into adulthood, leading to long-term health benefits. Developing a positive attitude towards exercise early in life helps teenagers understand why to maintain physical health, reducing the risk of chronic diseases such as obesity, heart disease, and diabetes. 

Establishing a regular exercise routine can also help teenagers develop discipline and time-management skills, which are valuable throughout life. By viewing exercise as a normal and enjoyable part of daily life, teenagers are more likely to remain active as adults, contributing to their overall health and longevity

ConclusionWhile some adults have connected exercise and mental health, it does
require some level of self-awareness to recognize a emotional and mental low and then force oneself to work out. After the physical exertion is complete, it’s crucial to acknowledge that the feelings of stress, anxiety, depression, bad day, hurt feelings, etc. have been released, albeit temporarily; exercise needs to happen daily to ensure continued (good) mental health

My hope with my children is to model that exercise is something I do to stay healthy, physically and mentally. While a fun meal or sweet treat can be a distraction when things are not going our way, let’s also try to help our kids make the connection that their mood and day can be turned around with a workout. 

If we start this conversation while they are still at home, maybe they’ll get to be young adults with a healthful way to cope with the stresses life throws at them, instead of with food, alcohol, or drugs. If your kids are under the age of 16, view these workout sessions as precious quality time with your kid as you take care of your physical and mental health together.