Exercise Fights Depression & Anxiety: What Teens Should Know
Cardio workouts like running, swimming, and dancing are super effective at easing depression and anxiety symptoms. That’s the big takeaway from a huge research review published in the British Journal of Sports Medicine.
The study found that group exercise sessions or workouts with a trainer give the strongest boost for people battling depression. For anxiety relief, shorter programs (under 8 weeks) with chill-intensity activities seem to work best.
Here’s the game-changer: Every type of exercise studied worked as well as—or even better than—medication or therapy. And this was true for everyone, no matter your age or gender.
Depression & Anxiety Are Everywhere
Did you know 1 in 4 people worldwide deals with depression or anxiety? Teens and young adults get hit hardest. We already knew exercise helps, but researchers wanted to dig deeper: Does the type of workout matter? What about intensity or frequency? Past studies often missed answers for younger folks.
How Scientists Uncovered the Facts
Researchers analyzed over a thousand studies comparing exercise programs to other treatments (like meds) or doing nothing. They looked at all kinds of workouts—from weightlifting to yoga—across every intensity level and setting (solo or group).
Depression Results: Sweat Your Way Up
For depression, the study combined data from 800 trials involving nearly 58,000 people aged 10 to 90. Participants did aerobic exercise (like running), resistance training (like lifting), mind-body practices (like yoga), or mixed routines.
The verdict? All workouts helped, but cardio in group/supervised settings gave the biggest mood lift. Teens and young adults saw serious improvements!
Anxiety Results: Shorter & Chill Wins
For anxiety, researchers studied 24,000 participants aged 18-67. Again, all exercise types—even gentle yoga—reduced anxiety. But shorter programs (under 2 months) with lower intensity showed strongest results.
Which Exercises Crush It?
- Depression: Cardio is king, especially with friends or a coach.
- Anxiety: All types work! Aerobic, weights, yoga, and mixed routines all had solid impact.
In many cases, sweating it out beat antidepressants or talk therapy.
The Catch & Why It Matters
Researchers admit definitions of “intense exercise” varied across studies. Also, more teen-specific data would rock. Still, they conclude: “Exercise reduces depression and anxiety across all ages as effectively as pills or therapy—sometimes better.”
Group workouts pack the biggest punch, proving social connection matters. And because exercise is cheap, accessible, and boosts physical health too, the team calls it a potential “first-line treatment”—especially where therapy or meds are hard to get.
So next time you’re feeling low? Lace up those sneakers. Science says it’s legit medicine.
