Physical Education Is Mental Health Care: Why Movement Matters for Teenagers

Written by Maya Dent, M.S., CPT, CNC — Founder, FitJourney LLC · In collaboration with Proven Science Nutrition
Reviewed by Dr. Leandro Cordova, Ph.D., Formulation Scientist · November 12, 2026

---

Yes, exercise helps teenagers' mental health: trials show that adding regular physical activity reduces depressive symptoms in young people, and active teens report less stress and better wellbeing.[1][2] Physical education is the one place that movement reaches every student, which makes it one of the most accessible mental health tools we have.

When we talk about the teen mental health crisis (and we should be talking about it), the conversation tends to focus on screens, therapy, and medication. All important. But there's a tool sitting in nearly every school, on the schedule of nearly every adolescent, that we chronically undervalue as mental health support: physical education.

I've spent my career watching what movement does for young people, and I don't mean the star athletes. Through my work in youth development, I once had the chance to introduce two teenage girls to a gym for the very first time. After a single guided workout, one of them told me how happy, confident, and accomplished she felt simply from intentionally moving her body. What stood out to me was how one experience could shift her whole perspective on physical activity and her emotional well-being. If one opportunity can spark that sense of joy and empowerment in adolescence, imagine the possibilities as young people grow into adulthood with greater independence, resources, and access to wellness. That's not a feeling I'm romanticizing. It's something the science backs up, and it deserves a real place in how we think about adolescent wellbeing.

The Picture We're Facing

Teen mental health has worsened sharply over the past decade: the share of U.S. high school students reporting persistent sadness or hopelessness rose from 30% in 2013 to 40% in 2023, according to the CDC.[7] Adolescence is a period of enormous brain development, identity-building, and stress. Academic pressure, social media, social comparison, and uncertainty about the future all land hard at exactly the age when coping skills are still forming.

Through my experience working with adolescents, I've seen firsthand how much young people are carrying. Between social media, peer pressure, family circumstances, and simply trying to figure out who they are, teenagers are managing a great deal while still learning how to handle their emotions and make healthy decisions. Working with youth in foster care has shown me how much it matters to give young people positive outlets, consistency, and opportunities for growth. Many are navigating challenges far beyond their control, and sometimes they simply need a supportive environment where they can feel safe, build confidence, and experience something different.

We can't solve all of that with gym class. But we have strong evidence that one of the most accessible, lowest-risk, most universally available interventions we have, getting kids moving, meaningfully helps. And PE is how we deliver it to every child, not just the ones whose families can afford club sports or a therapist. Sometimes, one opportunity is all it takes to spark a new perspective on wellness.

Does Exercise Help Teen Depression and Anxiety?

Let me be clear that I'm not overstating this. The research on physical activity and adolescent mental health is strong, and strongest for depression:

• Exercise reduces depressive symptoms in young people. A 2023 systematic review and meta-analysis in JAMA Pediatrics pooled 21 trials with 2,441 children and adolescents and found that adding physical activity reduced depressive symptoms by a small-to-moderate amount, with larger effects in teens 13 and older.[1] These were intervention studies showing that adding movement helped.

• More active kids report better mental health. A large review in Sports Medicine found that more active young people tend to report fewer depressive symptoms, less stress and distress, and better wellbeing and self-image; the link was clearest in adolescents.[2]

• It's not only that happier kids move more. An updated review of reviews that tested for cause and effect found partial support for physical activity causing lower depression, and the strongest support for better thinking and focus.[3]

For anxiety, the evidence in young people is less consistent, so I won't promise more than the research shows.

The direction of associations reported in the research: more physical activity and better diet quality are each linked to better adolescent mental health (Rodriguez-Ayllon et al., 2019; O'Neil et al., 2014; Jacka et al., 2011).

Put simply: movement is one of the best-supported, lowest-risk things we can offer a developing mind.

Why Is PE Important for Mental Health?

Lots of things get kids moving. So why do I keep coming back to PE?

Because it reaches everyone. A club team reaches the committed athlete. A therapist reaches the family that can access one. PE reaches every student in the building, including the kids who are struggling most and would never sign up for a sport. For some adolescents, school may be their only opportunity to experience structured physical activity. It's the single most equitable point of contact we have for movement, and that's a public-health opportunity we shouldn't waste.

Because it creates access and opportunity. Through my work with youth in foster care, I've seen how access to fitness can be limited by finances, transportation, or simply a lack of exposure. Physical education lets students discover movement without needing a gym membership or a spot on a team. Sometimes all a young person needs is an introduction to something new to realize how much they enjoy it.

Because it's more than exercise. Good PE bundles together several things that independently support mental health: physical movement, social connection with peers, the experience of learning and mastering a skill, a break from academic pressure, and a predictable routine. Movement teaches lessons that extend well beyond physical health: discipline, teamwork, emotional regulation, and perseverance. For a teenager navigating personal challenges, a positive outlet where they can release stress, accomplish goals, and feel supported can make a meaningful difference.

Because it builds a relationship with movement that lasts. How a teenager experiences PE shapes whether they see their body as capable or as a source of shame, and whether physical activity becomes a lifelong coping tool or something they avoid. One thing I emphasize with every young person I coach is that fitness is a journey, not a destination. The goal isn't to create the next great athlete; it's to help young people recognize their own capabilities and understand that caring for their physical and mental well-being is something they can carry into adulthood.

Physical education isn't just about teaching kids how to move. It's about giving them the confidence, knowledge, and opportunity to make movement a part of their lives.

How Much Exercise Do Teenagers Need?

The global guidelines are a useful anchor: the World Health Organization recommends that children and adolescents (ages 5–17) get an average of at least 60 minutes per day of moderate-to-vigorous physical activity, mostly aerobic, plus activities that strengthen muscle and bone at least 3 days a week.[4]

But here's the practitioner's caveat: for mental health, the type matters less than the experience. As a fitness coach, I believe movement should be intentional, enjoyable, and accessible to everyone, regardless of athletic ability. Not every teenager wants to play organized sports or spend time in a gym, and that's perfectly fine. Physical activity can look like walking, dancing, riding a bike, playing basketball, swimming, or simple bodyweight exercises.

In my experience, the biggest challenge usually isn't getting young people to exercise; it's helping them discover a form of movement they actually enjoy. So I encourage starting small, celebrating progress, and building consistency rather than focusing solely on performance. The goal isn't to turn every kid into an athlete. It's to help a young person build a positive relationship with movement that supports their physical and mental well-being for life.

Why It Works

Briefly, because understanding the "why" helps us take it seriously: movement supports the adolescent mind through both biology and psychology. Physically, exercise affects brain chemicals involved in mood (such as endocannabinoids and endorphins), supports brain function, and helps regulate the body's stress systems. But beyond the physiology, and in my experience this matters just as much, the psychological impact is profound, especially during adolescence.

I've seen how accomplishing something physically challenging can shift a young person's confidence and mindset. Whether it's completing a first workout, learning a new exercise, or simply stepping outside their comfort zone, those small victories add up. Movement delivers mastery (I did something hard and got better at it), belonging (I'm part of this group), and agency (I can affect how I feel). For adolescents who feel overwhelmed by circumstances beyond their control, movement can be something positive they choose to do for themselves.

Sometimes the greatest transformation isn't what changes physically; it's how a young person begins to see themselves.

Movement's Partner: What Teens Eat

I'd be doing this topic a disservice if I stopped at movement, because the other half of the equation is what's on the plate. As a Certified Nutrition Coach, I strongly believe that physical activity and nutrition go hand in hand. A systematic review found that a healthier diet is associated with better mental health in children and adolescents, while unhealthy, "Western" dietary patterns are linked to poorer mental health.[5] And a study that followed more than 3,000 Australian teenagers for two years found that improvements in diet quality were matched by improvements in emotional wellbeing, while declining diet quality tracked with poorer psychological functioning.[6]

Physical activity and good nutrition aren't competing priorities; they're partners. A teenager running on skipped meals, sugar, and ultra-processed food is fighting an uphill battle no matter how good their PE class is. Through my work in coaching and youth development, I've learned that building healthy habits starts with education, exposure, and accessibility. Many adolescents are still forming their relationship with food, and it's important that we teach them to see nutrition as nourishment rather than restriction.

The practical message for families and schools is refreshingly unglamorous: regular, balanced meals built around whole foods (plenty of vegetables and fruit, quality protein, whole grains, and adequate hydration) give the adolescent brain the raw materials it needs, and support energy, concentration, and development along the way. Just as we encourage young people to find movement they enjoy, we should help them build sustainable eating habits without creating pressure around body image or perfection. This is the science-first, nutrition-first principle Proven Science Nutrition is built on, and it matches my own philosophy: wellness is a lifestyle, not a temporary commitment. Pair real nutrition with real movement, and you're supporting a young person's mental health from both directions at once.

For adults, PSN covers the same three levers (movement, time outdoors, and nutrition) in Exercise, Nature, and Nutrition: How Movement and the Outdoors Support Mental Health.

Making PE Actually Support Mental Health

Here's where my work lives, because PE done badly can do the opposite: it can be where a self-conscious kid learns to dread their body. How we introduce movement is just as important as the movement itself. Whether I'm coaching through FitJourney LLC or supporting adolescents through the National Youth Advocate Program, my approach centers on meeting young people where they are, encouraging growth, and recognizing that everyone's journey looks different. A few principles matter enormously:

• Create an environment where everyone belongs. Not every adolescent is naturally athletic or comfortable being active. The goal is a welcoming space where everyone feels included, supported, and capable of participating, regardless of experience or ability. Games that cut kids out teach the ones who most need movement that they don't belong in it, so design so everyone keeps playing.

• Celebrate progress, not perfection. Every accomplishment matters. A kid who went from zero to five push-ups deserves the same recognition as the natural athlete. Those small victories often lead to greater confidence and motivation.

• Make movement enjoyable and intentional. Physical activity should never feel like punishment. Encourage young people to explore different forms of movement and find what makes them feel good, physically and mentally. We want kids to associate movement with feeling better, not with shame or consequence.

• Build confidence through discipline and consistency. Fitness teaches lessons that reach far beyond physical performance. Setting goals, showing up, overcoming challenges, and recognizing improvement help adolescents develop resilience, accountability, and confidence that carry into other areas of their lives.

• Encourage connection and positive relationships. Movement creates opportunities for teamwork, communication, and belonging. For adolescents navigating difficult circumstances, a supportive environment where they feel seen and valued can be just as meaningful as the physical activity itself.

These principles extend beyond schools and structured programs. Parents, caregivers, and mentors can encourage movement through simple things: family walks, bike rides, outdoor games, or exercising together. You don't need a gym membership or expensive equipment to introduce a young person to a healthier lifestyle. Sometimes all it takes is exposure, encouragement, and someone willing to lead by example.

My coaching philosophy is simple: "The Journey Begins Within." True transformation starts internally, through our mindset, discipline, confidence, and willingness to grow. The relationship we build with ourselves ultimately shapes how we care for our bodies, our health, and one another.

An Honest, Important Note

I believe in this deeply, and I also want to be responsible: movement is powerful support, but it is not a replacement for mental health care. My work with adolescents, including youth in foster care, has reinforced that every young person has different experiences, challenges, and emotional needs. Physical activity can provide a healthy outlet for stress, encourage emotional regulation, and create opportunities for growth, but some challenges require additional support from qualified professionals.

If a teenager is genuinely struggling (persistent sadness, anxiety that interferes with daily life, social withdrawal, or any thoughts of self-harm), please connect them with a trusted adult, a school counselor, a healthcare provider, or a licensed mental health professional. In the United States, the 988 Suicide & Crisis Lifeline (call or text 988) provides free, confidential crisis support, and 911 should be contacted in any situation involving immediate danger. True wellness means supporting the whole person: physically, mentally, and emotionally. Movement can be part of that journey, but no young person should have to navigate their mental health challenges alone.

Why This Matters to Us

"We formulate supplements, but most of what keeps a young person healthy doesn't come in a tub: it's movement, real food and sleep. When Maya showed us what she sees in her work with teens, we wanted her experience on our site."

— Dr. Leandro Cordova, Ph.D., Co-founder, Proven Science Nutrition

The Bottom Line

We are in the middle of an adolescent mental health crisis, and we're underusing one of the most accessible, evidence-backed, lowest-risk tools we have. Physical activity reduces depressive symptoms and supports the mental health of young people[1][2][3], and physical education is how we put it within reach of every kid. PE shouldn't be treated as an extracurricular luxury to cut when budgets tighten: it's one of the most cost-effective mental health tools we have for the next generation.

Through my experience in fitness coaching, sports management, and youth development, I've learned that movement is about far more than physical performance. It's about building confidence, developing resilience, creating meaningful connections, and giving young people the chance to recognize their own potential. Every young person deserves access to an environment where movement is encouraged, individual progress is celebrated, and physical activity becomes a positive part of their lifestyle.

As I like to say, "It's Bigger Than a Physical Image." The true impact of fitness reaches beyond appearance: it's in the lives we influence, the confidence we inspire, and the foundation we help build for the next generation. If we want healthier minds and stronger futures, we have to recognize that movement is more than exercise. It's an opportunity to educate, empower, and inspire.

Let's move our kids' minds forward.

— Maya Dent, M.S., CPT, CNC
Founder, FitJourney LLC | Fitness, Sports Management & Youth Development Professional
In collaboration with Proven Science Nutrition

---

Frequently Asked Questions

Can exercise really help a teenager's mental health?

Yes. Physical activity can positively influence a teenager's mood, confidence, and ability to manage stress, and research shows regular movement can help reduce depressive symptoms in children and adolescents.[1][2] Through my experience in fitness coaching, sports management, and youth development, I've seen how movement creates opportunities for personal growth and confidence-building. That said, exercise should complement professional mental health care when additional support is needed, not replace it.

How much physical activity should teenagers get?

The World Health Organization recommends that children and adolescents ages 5–17 average at least 60 minutes of moderate-to-vigorous physical activity per day, plus muscle- and bone-strengthening activities at least three days a week.[4] But I always encourage young people to start where they are. Not every teen will immediately enjoy an hour of exercise: start small, stay consistent, and build gradually. Some movement is always better than none.

What type of exercise is best for a teenager's mental health?

The best exercise is the one they enjoy and will do consistently: basketball, dancing, walking, swimming, strength training, cycling, or recreational sports all count. Not every teenager wants to play organized sports, and that's perfectly fine. Physical activity should offer self-expression, enjoyment, and growth rather than pressure to perform.

Why is physical education important if teenagers already play sports?

Physical education and organized sports serve different purposes. Sports tend to emphasize competition, skill, and teamwork, while quality PE introduces students to a broader understanding of movement, fitness, and lifelong wellness. Not every adolescent has access to, or interest in, organized sports. PE gives all students a chance to build movement skills, confidence, and healthy habits regardless of athletic ability.

Can physical education ever hurt a teenager's mental health?

Yes, particularly when students face embarrassment, constant comparison, exclusion, or pressure around their physical abilities. Physical activity should build confidence, not discourage participation. Educators and coaches can prevent harm by creating supportive environments that recognize individual progress, encourage teamwork, and celebrate effort rather than focusing solely on performance.

What if my teenager doesn't enjoy exercising or playing sports?

I'd encourage parents and caregivers to explore different activities rather than forcing a particular sport or routine. Sometimes a young person simply hasn't found a form of movement they enjoy yet. Introduce options: walking, dancing, recreational games, biking, or exercising with friends. The goal isn't to turn every teenager into an athlete; it's to help them discover that movement can be an enjoyable, meaningful part of life.

Can physical activity help teenagers who struggle with confidence or self-esteem?

It can help. Physical activity gives teenagers opportunities to recognize their strengths, overcome challenges, and build a sense of accomplishment. Something as simple as learning a new exercise, improving endurance, or reaching a personal goal can grow confidence. Fitness isn't about how someone looks, but about how they feel, what they accomplish, and the confidence they develop along the way.

How can parents and caregivers encourage teens to be more active?

Lead by example and create chances to move together: family walks, outdoor activities, recreational sports, and simple home workouts all help. I also encourage adults to listen to young people and involve them in choosing activities. When teens feel supported rather than pressured, they're far more likely to develop a positive relationship with physical activity.

Can exercise help teenagers manage stress, anger, or difficult emotions?

It can be a healthy outlet: movement may reduce tension, improve mood, and offer a chance to reset mentally. Through my work in youth development, I've seen how important it is to help adolescents build healthy coping strategies. Exercise can be one of them, alongside communication, emotional-regulation skills, positive relationships, and professional support when needed. The key is teaching young people that movement is a tool to support their well-being, not a way to avoid their emotions.

Is exercise enough if a teenager is experiencing serious mental health challenges?

No. While physical activity supports mental and emotional well-being, it should never replace appropriate mental health treatment. If a teenager is experiencing persistent sadness, overwhelming anxiety, withdrawal, or thoughts of self-harm, seek guidance from a qualified healthcare or mental health professional. In the United States, the 988 Suicide & Crisis Lifeline offers immediate crisis support, and if someone is in immediate danger, call 911. Supporting adolescent wellness means caring for physical, mental, and emotional health together.

---

About the Author: Maya Dent, M.S., CPT, CNC

I'm Maya Dent, M.S., a Certified Personal Trainer, Certified Nutrition Coach, youth development professional, and founder of FitJourney LLC. With eight years of experience in the fitness industry, my work bridges exercise science, fitness education, youth development, and holistic wellness.

I earned my Bachelor of Science in Public Health with a focus in Exercise Science and Kinesiology from Eastern Illinois University, and my Master of Science in Sports Management, specializing in Coaching and Athletic Administration, from Liberty University.

Through my work with the National Youth Advocate Program, I support adolescents in foster care through mentorship, life-skills education, and personal development. As the founder of FitJourney LLC, I provide fitness coaching, nutrition education, and wellness programs that promote physical strength, mental resilience, confidence, and sustainable lifestyle habits.

My mission is to empower individuals to recognize that wellness extends beyond physical appearance or athletic performance. I believe movement is a powerful tool for building confidence, developing discipline, and supporting lifelong physical and emotional well-being.

Connect with Maya: fitjourneythejourney.com · Instagram @fitjourneyllc · LinkedIn: Maya Dent

Disclosure: Maya is a PSN partner.

---

Questions for the PSN team? Reach us through our contact page. Want support building healthy, sustainable movement and nutrition habits for your family? Explore coaching at Fit by Mi.

*This article is for educational purposes only and is not medical or mental health advice. It is not a substitute for professional diagnosis or treatment. If you or a young person you know is struggling with mental health, please consult a qualified professional. In a crisis, contact your local emergency services or a crisis helpline immediately.

---

References

1. Recchia F, Bernal JDK, Fong DY, et al. Physical Activity Interventions to Alleviate Depressive Symptoms in Children and Adolescents: A Systematic Review and Meta-analysis. JAMA Pediatrics. 2023;177(2):132–140. doi:10.1001/jamapediatrics.2022.5090
2. Rodriguez-Ayllon M, Cadenas-Sánchez C, Estévez-López F, et al. Role of Physical Activity and Sedentary Behavior in the Mental Health of Preschoolers, Children and Adolescents: A Systematic Review and Meta-Analysis. Sports Medicine. 2019;49(9):1383–1410. doi:10.1007/s40279-019-01099-5
3. Biddle SJH, Ciaccioni S, Thomas G, Vergeer I. Physical activity and mental health in children and adolescents: An updated review of reviews and an analysis of causality. Psychology of Sport and Exercise. 2019;42:146–155. doi:10.1016/j.psychsport.2018.08.011
4. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955
5. O'Neil A, Quirk SE, Housden S, et al. Relationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review. American Journal of Public Health. 2014;104(10):e31–e42. doi:10.2105/AJPH.2014.302110
6. Jacka FN, Kremer PJ, Berk M, et al. A prospective study of diet quality and mental health in adolescents. PLoS One. 2011;6(9):e24805. doi:10.1371/journal.pone.0024805
7. Centers for Disease Control and Prevention. Youth Risk Behavior Survey Data Summary & Trends Report: 2013–2023. U.S. Department of Health and Human Services; 2024.