Exercise, Feel Better

Brent and Ronnie, both 15, work out five days a week. “I do squats, cleans and bench press,” says Ronnie describing his exercise routine. Brent does a similar work out. “I think anyone that works out is gonna feel better about himself because they’ll see results,” he says.

But there is more to exercise than meets the eye. Researchers from the University of Minnesota surveyed nearly 2000 teens about physical activity and mental health.

Those who exercised 20 to 30 minutes a day six times a week were less likely to feel sad, “more likely to have lower levels of anxiety, lower levels of stress, lower levels of suicide and lower levels of depression,” details Dr. Thomas Burns, a neuropsychologist with Children’s Healthcare of Atlanta.

Ronnie agrees with the research. “You can be in a bad mood, come in and lift all your weight, just take your anger out. You leave with a sense that you’ve done something good for yourself, you feel better. It clears your mind and you just, I think, it helps you have a better day.”

Part of the reason, experts say, is endorphins, chemicals released in the body during exercise that help you feel, well, good.

So for those students that are more likely to be pre-disposed to depression or feeling sad, (exercise) is a beneficial effect, and it’s a natural way of doing it without medication or through some other means,” says Dr. Burns.

Dr. Burns says the research is yet another reminder that exercise is important. Experts say encourage your kids to sign up for P.E. class or sports and, as often as possible, set an example by working out with them.

As for Ronnie and Brent, when it comes to exercise, there is no downside. “It’s fun, makes you look good. … Gets the girls,” Ronnie chuckles.

According to the Centers for Disease Control and Prevention, about 9 million American children are obese. One-third of children weigh too much, and the percentages of overweight and at-risk kids are equally divided. These statistics have tripled for those between 6 and 11 and have doubled for children from 2 to 5 and 12 to 19. The CDC encourages parents to promote healthy eating habits and physical activity, suggesting unstructured playtime and no more than two hours of television and video games per day.

A study found that students attending more physical-education sessions per week were less likely to report feelings of sadness. Participation in a greater number of sessions of physical activity was significantly associated with a lower risk of considering suicide. Teens who did at least six sessions of physical activity per week (where a session was considered 20 to 30 minutes) were significantly less likely to consider suicide than those who did fewer than six sessions. Vigorous physical activity and strengthening and toning exercises were also associated with a lower risk of suicidal thoughts.

• Children who are overweight or obese are more likely to suffer from mental health problems like depression and low self-esteem.
• Overweight children tend to have lower self-esteem than non-overweight children. And the self-esteem of obese children is considerably lower than that of non-overweight or overweight children.
• Generally, a child’s weight problems precede his or her low self-esteem.

Physical activity is a measure many parents should institute before or after school. By one estimate, 65 percent of students walked to school 30 years ago. Today only 10 percent do. There is also an “enormous decrease” in the number of school playgrounds. Recess has disappeared in many elementary schools where principals, anxious about preparing students for high-stakes standardized tests, have deemed it “nonproductive.” Less than 6 percent of high schools require juniors and seniors to take physical education. Efforts are under way to reinstate physical education, however. Recommendations include a minimum of 150 minutes a week for elementary school students and 225 minutes for high school students.

• Parents have great influence over their child’s exercise habits. Your child looks to you as an exercise role model.
• At home, parents should enact activity guidelines, such as a daily minimum one-hour of physical activity and maximum two-hours of screen time. Screen time includes television viewing and leisure computer use, but not homework time.

Encourage your teen to participate in team or individual sports by offering transportation to practice, attending games or matches or even coaching a team. Make physical activity a family affair. Hiking, biking and walking are activities you can do together. Each week, plan one special event for the whole family that involves physical activity. There are many ways parents can create a healthy, active lifestyle at home:

• Turn on the stereo rather than the television.
• When watching television, be active during commercial breaks.
• Take a five-minute break after 30 minutes of sedentary activity such as homework or computer time.
• Set up an imagination station in the living room or den. Fill this area with inexpensive games that require movement: a Hula-Hoop, balloons, Twister, a jump rope, etc.
• Assign household chores such as yard work, washing the car, cleaning the house and snow shoveling. These activities are forms of exercise.
• Encourage job-seeking kids to look for active jobs like camp counselors and lawn care service providers.

The Centers for Disease Control and Prevention
The Christian Science Monitor
HealthDay
KidsHealth
The Wall Street Journal
WebMD Health