Moving Through the Blues: How Exercise Helps Tween and Teen Girls Thrive

As parents and caregivers, we wish our children to greet each morning refreshed, energized, and optimistic about the day ahead. But if they are persistently fatigued, restless, moody, and show signs of low self-worth, they may be experiencing depression.

Depression among adolescent girls is at its highest rate in a decade.

The statistics on teen depression are a bummer: According to the Centers for Disease Control, in the years 2021-2023, the prevalence of depression among females ages 12–19 was 26.5%. That’s nearly one in three girls. And twice the number of boys. 

Experts point to a mounting number of underlying stressors that contribute to their despondency, including world events, social media comparisons, family instability, academic and social pressures, and community-level hardships. Inner changes, such as changes of the physical body, PMS symptoms and transforming personal identity, are also to blame for moodiness and feelings of “the blues.”

Yet, one lifestyle factor may be responsible for your children’s depression: lack of exercise.

Let's take a look at the lifestyle of today's children.

Decades ago, American schools required five days of physical education (PE). Today, only about 26% of schools require PE 5 days a week. Most schools require no PE at all, due to budget cuts (and the elimination of gym class) and greater focus on academics.

Technology also limits physical activity. Kids are glued to computers, iPads, and cellphones for learning and entertainment. One study found most children spend much of their day on screens, with 37% of children spending more than seven hours per weekday on screens. YouTube videos and video games have replaced playing outdoors and riding bikes with friends.

Good news, studies show exercise can help decrease depression. Here's how:

Physical activity engages the muscles, increases oxygen, and activates blood flow in the body. They trigger several chemical responses that benefit the body and brain and lift a bad mood:

Feel-good endorphins are released. Endorphins are natural brain chemicals that block pain, elevate mood, and improve a sense of well-being.

Dopamine is boosted. Dopamine is the brain chemical that induces feelings of satisfaction, pleasure, and drive. After exercising, you’ll feel rewarded and motivated.

Adrenaline & Noradrenaline are ramped up. These hormones and neurotransmitters boost heart rate and energy. Spending energy while exercising generates more energy, which can lift you out of a funk.  

Cortisol, “the stress hormone”, is lowered. This helps alleviate the ruminative thoughts and tension that feeds depression.

inflammation is reduced. Inflammation can alter neurotransmitters that reduce feel-good endorphins and dopamine, leading to depressive symptoms. (Inflammation is caused by poor diet and a sedentary

Physical activity, and the physiological changes that result, are key to improved physical and mental health.

Exercise can help your child become stronger and happier overall. Here's how:

Distracts from worries. Physical motion helps children get out of their heads and away from negative thinking that feeds depression. It’s difficult to think about global warming while playing basketball or taking a dance class.   

Builds self-confidence. Just one session of exercise can boost a child’s perceptions of self. She may feel proud of what her body accomplished. Longer term exercise leads to stronger and more tones muscles, and this helps girls feel better about their body and appearance.

Offers healthy coping strategy. Exercise works better than sitting and watching TV or scrolling through social media, which is a distraction. Exercise helps build mental strength that helps a child to feel more able to work through their challenges.

Expands the world. Playing and exercising outdoors invites our children to see an infinite sky and plethora of plant life, which can help our children perceive the real world as larger and their problems less overwhelming. Not to mention, the oxygen from fresh air benefits the body chemistry and uplift the spirits.  

Deepens sleep. With exercise, sleep is improved, which regulates mood and energy levels. This helps children wake up feeling refreshed and with an adjusted attitude.

Overall, our tweens and teens develop stronger bodies, a more optimistic outlook on life and feel higher self-esteem.

Once a child makes the connection between exercise and feeling better about life in general, they may naturally gravitate to engaging in sports or other physical activity.

How Much and What Kind of Exercise?

In a study of exercise with children, it was found that as little as 30-minutes of exercise can make a significant difference in a child’s mood, while 40-50 minutes had even greater benefit.

And exercising 3 times a week is all it takes.

Aerobic activities are most effective at reducing negative moods and depressive symptoms. Here are a few options your daughter may appreciate.

Take walks together. If your daughter won’t take a walk on her own, it’s time for you to step in. Create a tradition to take walks together after dinner or hike on weekends. Being together can strengthen your relationship and create an environment in which your daughter may open up to you to share the things that are causing her depression in the first place.

Give her dance lessons. Ballet, jazz, tap, urban – any dance forms can help your daughter connect with her body and have fun! The challenge of learning a dance will help build confidence, hone coordination, tone her body and elevate mood. And try this for fun – play her favorite song and boogie together in your living room.   

Encourage her to join sports. Most schools offer team sports, such as basketball, volleyball, and track, and this is a great option for your daughter to develop a healthy, active lifestyle. Bonus: team activities offer a social community that may result in new friendships for your child.

Martial Arts. Think Super Girl and her bold, confident spirit. Now imagine your child as Super Girl. Martial Arts builds the physical body and confidence that will help a girl feel unstoppable. Most martial arts systems encourage advancement and awards with colored belts. Many martial arts studios cater to children.

Other options:  Don’t overlook yoga, horseback riding, swimming, and biking. Each of these offer tremendous benefits for physical and mental fitness.

Be Prepared

Whether your child shows signs of depression or is generally happy, let’s encourage her healthy lifestyle that includes exercise. Rather than forcing the idea of exercise, introduce the idea gently and slowly plant seeds. Share the benefits and assure her it will be fun.

Be prepared with options. You may need to research what's available at the YMCA or community center. Help her sign up. Encourage her to invite her friends. 

Empower her to decide what kind of activity she'd like to engage in. She'll feel enthusiastic about it and is more likely to stick with it.

And more than anything, be aware and proactive. Exercise is helpful, but it may not be the cure for depression. If your daughter’s symptoms of depression don’t lift or get worse, it’s time for professional support. Many mental health professions, including therapists, serve children, and many offer affordable, online sessions. Healthline.com has compiled a list of eight online therapy services for children. This is a great resource.

We wish only the best for your daughter, and all girls.

This is a challenging world, especially for our teens.  Red Diamond Sisters strives to help tween and teen girls thrive!