Benefits of Exercise for Teenagers

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 the hormonal development of teenagers. 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. Moreover, exercise helps in maintaining 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 hormonal imbalances that can lead to conditions such as polycystic ovary syndrome (PCOS) in girls and gynecomastia in boys.

Attitude Control and Mental Health

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 social confidence among teenagers. Participation in team sports or group fitness activities provides opportunities for social interaction, teamwork, and leadership. These 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 boost a teenager’s confidence in diverse social settings. 

Moreover, the physical changes and improved fitness resulting from regular exercise can enhance self-esteem, making teenagers feel more comfortable and confident in their bodies. This increased self-assurance can positively impact other areas of life, such as academic performance and relationships.

Creating a Healthy Mindset for Adulthood

Instilling a healthy exercise routine during adolescence lays the foundation for a lifetime of physical activity. Teenagers who engage in regular 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 the importance of maintaining physical health, reducing the risk of chronic conditions like obesity, heart disease, and diabetes. 

Moreover, establishing a routine of regular exercise can 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 overall health and longevity.

While some adults have made the connection between exercise and mental health, it does require some level of regular self-awareness to get to the point of recognizing an emotional and mental low and then forcing oneself to work out. After physical exertion is complete, it’s crucial to acknowledge that stress, anxiety, depression, bad day vibes, hurt feelings, etc. have been released—albeit temporarily, as exercise needs to be a daily occurrence to ensure continued (good) mental health.

I hope to model for my children 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 realize that they can turn their mood and day 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 beneficial way to cope with the stresses life throws at them, instead of with food, alcohol, or drugs.

Also, this can be a not-so-subtle reminder that the adults should be practicing this behavior as well. 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.

“Food is the most abused anxiety drug, while exercise is the most underutilized antidepressant.”