Research on the Best Types of Exercise for Children’s Mental Health

Regular exercise, especially consistent aerobic activity, can help reduce depression symptoms in children and teens.

April 30, 2026

Many children and teens today struggle with low mood and depression, but simple habits like exercise can really help.

A study published in BMC Public Health looked at 35 research trials with over 5,000 kids and teens. The goal was to compare different types of exercise and how they may relate to changes in mood and depressive symptoms.

Among all types, aerobic exercise worked the best. Other activities also helped, but not as much as aerobic movement.

Moreover, exercise helped children from different backgrounds, including those who were healthy, overweight, or already dealing with depression.

Understanding the Research

The researchers wanted clear answers on the best types of exercise that parents and professionals can use to support children with depression. This is especially important given that more children today are struggling with their mental health.

To do this, they looked at many high-quality studies where children were given different kinds of exercise, like running, sports, or strength training, and then compared their mood to kids who did not exercise or received other types of care.

They only included studies focused on children and teens under 18 and excluded studies that mixed exercise with other treatments (like diet).

Based on the results, it’s clear that exercise has a meaningful positive effect on reducing depressive symptoms in young people.

However, the results showed that not all types of exercise work the same way:

Aerobic exercise (such as running or cycling) showed the strongest effect on improving mood.
Group activities and resistance training also helped, but to a lesser extent.
The benefits were seen across different groups of children.
Those who were less than age 15 showed greater reductions in depression symptoms. (Note: According to the paper, more research is needed because age-related differences are not fully understood yet. However, it is possible that younger children respond more quickly to positive lifestyle changes, such as exercise. Exercise may also feel more like play at this age, which can naturally boost mood.)
In terms of “dose,” the best results came from exercising 40–50 minutes per session, 2–3 times per week, for about 12 weeks. Shorter sessions still helped, but long-term consistency showed stronger effects.
The study also suggested several possible reasons why exercise improves mood. These include stress reduction, increased confidence, social interaction, and the release of brain chemicals linked to happiness.

Practical Strategies for Parents and Caregivers

Exercise can be a simple, natural way to support your child’s mood. And knowing that can feel reassuring, especially if your child has been having a hard time lately.

If you’re wondering where to start, here are a few easy, realistic ways to begin helping your child move more:

Choose aerobic activities your child enjoys

Let your child choose. Activities like biking, dancing, running, or active play all work well, but motivation matters just as much as the activity itself. Letting them take the lead builds ownership, and that makes it much easier to stay consistent over time.

Create a simple and doable routine

Start with short, manageable sessions and build from there. A 10-minute walk or bike ride is enough to begin. Every one to two weeks, try adding 5–10 more minutes until your child is comfortably active for 40–50 minutes at a time, 2–3 days a week.

The key is consistency, not perfection.

Mix it up and make it social

Children and teens are naturally more motivated when they’re moving alongside someone they enjoy spending time with. It takes the focus off the exercise itself and puts it on the experience — the shared effort and conversation.

Start simple. Suggest your child invite a friend on a walk or bike ride. Look into some group activities your child has mentioned being curious about. Set aside one family activity each week that involves some kind of movement.

Check in and listen to your child’s feedback

Keep it casual. Ask how they’re feeling after being active and if they notice any changes in their mood or energy. These small check-ins help you understand what’s working and what might need adjusting.

Your child’s feedback can guide you in tweaking the routine, so it feels right for them. It can also be helpful to share with their healthcare provider if you’re tracking progress together.

The authors are also saying that future studies should be more detailed and use better measurement methods, since relying on self-reports may not always give fully accurate results.