The Exercise Effect: A Natural Mood Boost for Teens 🚴‍♀️😄

At Baumgarten Child Psychology & More, we know everyday habits shape your teen’s mental well-being—and new research highlights a powerful ally: physical activity!

A recent study shows that teens who get regular moderate‑to‑vigorous exercise—like brisk walking, cycling, or team sports—tend to experience fewer depressive and anxiety symptoms(https://www.sciencedaily.com/releases/2025/05/250522124609.htm).

Biological markers for teen depression | ScienceDaily

Even light exercise, done daily for about 60 minutes, can significantly reduce stress and lift mood—sometimes as effective as antidepressants, without side effects

🤸‍♀️ Why Move More?

• Natural mood boosters: Exercise triggers the release of endorphins and serotonin, helping reduce feelings of anxiety and depression .

• Sharper thinking: Aerobic activity supports brain health—improving memory, focus, and executive skills—thanks to increased neuroplasticity and BDNF release

• Stress relief: Physical movement helps lower cortisol levels and gives teens emotional resilience

• Better sleep & self-esteem: Active teens tend to sleep deeper and feel more confident—creating a positive feedback loop for mental health .

• Social connections: Joining team sports, dance, or gym groups gives teens a sense of belonging and support—a real anchor in turbulent times

🧩 How Parents Can Help

Bringing more movement into teen life doesn’t have to be a slog—it can be enjoyable and easy:

• Make it fun: Choose activities your teen loves—skateboarding, skate park, basketball with friends, biking around town, or dance classes.

• Keep it consistent: Aim for about 60 min/day, breaking it into short bursts if needed.

• Mix it up: Variety keeps motivation high—combine team sports, walking, yoga, even active gaming.

• Join in: Walk the dog together, go for family bike rides, or play backyard games—your involvement shows you care.

• Celebrate goals: Acknowledge consistency or small achievements—it builds self-esteem and encourages habits.

📌 Key Takeaway

Physical activity isn’t just good for the body—it’s powerful mental health medicine for teens. Research shows even modest, regular exercise can cut anxiety and depression, improve focus, fortify sleep, and boost mood and resilience

Establishing these habits now sets teens up for greater well-being into adulthood.

💬 Share Your Story!

Parents: What movement routines have you and your teen found helpful?

Teens: How do you feel after a workout or activity session?

Let’s create a supportive community—share your tips and experiences below!

🌟 Baumgarten Child Psychology & More – Voorburg & The HagueEmpowering families with small steps that make a big impact 💙