Benefits of Exercise for Teenagers

At McClure Fitness we talk a lot about how our workouts keep our bodies in shape, to do all of 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 if you take our group fitness classes, you know that we talk more about how our workouts make us feel. Our clients may walk into class in a funk from a work or family issue, and we start class by encouraging them to disengage their over thinking for one hour and simply move their body at their maximum effort. When the hour is over, we acknowledge the difference in their mental and emotional state as they leave to continue on their day with the positive mood boost provided by their workout.

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 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 boost a teenager’s confidence in 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 social 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 diseases such as 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.

Conclusion

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 the emotional and mental low and then forcing oneself to do the workout. After the physical exertion is complete, it’s crucial to acknowledge that the feeling of stress, anxiety, depression, bad day, hurt feelings, etc. have been released, albeit temporarily, as exercise needs to be a daily occurrence 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 way to cope with the stresses life throws at them, instead of with food, alcohol or drugs.

Also, this can stand to 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.”