How Exercise Supports Pre-Teen Mental Health
New research shows physical activity can reduce aggression, boost mood, and build resilience in pre-teens and teens.
If you’ve ever told a restless pre-teen to “go burn off some energy,” science says you were onto something. While physical activity is often praised for improving fitness and focus, a growing body of research highlights its role in supporting mental and emotional health, especially during the middle school years.
And the best part? It doesn’t require a prescription - just movement.
Key Concepts
Before I get to the research, here’s some quick definitions:
Internalizing behaviors: inward behaviors like depression, anxiety, withdrawal
Externalizing behaviors: outward behaviors like aggression, impulsivity, defiance
Moderate-to-vigorous physical activity (MVPA): movement that elevates heart rate (think running, team sports, dance, or biking, not just walking).
Research Spotlight
1. A 2025 Study of Over 6,000 Middle Schoolers
Researchers surveyed 6,368 middle school students to assess their physical activity and emotional/behavioral health.
Key Findings:
More activity = fewer externalizing behaviors like impulsivity and aggression
MVPA had the strongest benefits—intensity mattered
Depressive symptoms were slightly lower among active kids; anxiety and stress showed less change
Effects varied by gender and location: rural boys showed more externalizing problems; urban girls saw bigger mood benefits
2. Sports as Mental Health Intervention
A youth development program using sports showed:
Decreased depressive symptoms among participants
Increased confidence and stronger peer relationships
Sport-based programs create structure, connection, and purpose - key protective factors for at-risk youth.
3. The Exercise–Mood Connection
Exercise boosts serotonin, dopamine, and endorphins (brain chemicals that regulate mood, sleep, and motivation).
It also improves executive functioning (self-regulation, planning, and decision-making), which can reduce disruptive behaviors.
Why This Matters
Middle school and high school are times of huge emotional shifts and brain growth (and a time that few people would willingly do again). With social pressures, hormonal changes, and academic stress rising, many 10-19-year-olds show increased symptoms of both anxiety and behavioral challenges. To understand the significance of these findings, consider the broader context:
Mental Health Challenges
1 in 7 adolescents globally experiences a mental disorder, accounting for 15% of the global burden of disease in this age group1.
Suicide is the third leading cause of death among those aged 15–19 years old2.
Physical Activity Levels3
Only 20% to 28% of 6- to 17-year-olds meet the recommended 60 minutes of daily physical activity (earning the United States a D- on the 2024 Report Card on Physical Activity for Children and Youth).
Physical activity declines sharply in adolescence, just as mental health challenges increase (26% to 42% of 6- to 11-year-olds meet the guidelines, compared to 15% of 12- to 17-year-olds).
While therapy and school support are vital, physical activity is an underused mental health tool for kids - one that’s often more accessible than formal interventions.
Long Story Short
Exercise isn’t just a “nice to have” - it’s a protective factor. Moderate-to-intense movement can reduce externalizing behaviors and ease depressive symptoms in kids and teens. It's a low-cost, high-impact tool we should be using more.
Quick Takeaways
Movement helps mood: Physical activity boosts neurotransmitters that regulate emotion and motivation.
Aggression and impulsivity respond especially well to regular, intense movement.
Moderate-to-vigorous activity (sports, dance, martial arts) offers the greatest mental health benefits.
Depression may ease with exercise, especially when paired with structure and social connection.
Routine matters: School or family systems that build in movement can help kids stay regulated and reduce the need for discipline.
Exercise is not a cure-all, but it’s one of the most accessible tools and interventions we have (and it works).
WHO Mental Health of Adolescents (2024). https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health
CDC. National Center for Health Statistics (2022). https://www.cdc.gov/nchs/fastats/adolescent-health.htm
Physical Activity Alliance (2024). United States Report Card on Physical Activity for Children and Youth. https://paamovewithus.org/us-report-card-on-physical-activity-for-children-and-youth/