More than three in four children are struggling with depression or anxiety, and while the first line of treatment often involves therapy or medication, many families are left wondering what else might help. A new study out of the University of South Australia may have the answer—and it’s not in a bottle or on a therapist’s couch, but in a circuit session or a run around the park.
After analysing 375 clinical trials involving over 38,000 young people, researchers found clear signs that exercise—particularly when it’s structured and targeted—can improve mental health in children and teens. The large-scale review, one of the most comprehensive to date, examined how different types of physical activity affect anxiety and depression symptoms.
For those grappling with anxiety, gentle resistance training such as light weights and circuit-style workouts showed the strongest results. Meanwhile, when it came to depression, moderate-intensity programs that mixed aerobic activity with strength work were the most effective—especially when delivered over shorter bursts of less than three months.
Interestingly, the frequency of weekly exercise didn’t seem to change the outcome much. Whether it was twice a week or five times, the structure and type of movement mattered more. The gains were most noticeable in children over the age of 12, particularly those already managing conditions like depression or ADHD.
Dr Ben Singh, who led the research, says the findings offer a fresh alternative for families searching for solutions. “Depression and anxiety are two of the most common mental health issues among young people globally,” he said. “But treatment rates are low, and even when treatment is accessed, up to 60 per cent of kids don’t respond well enough. There’s an urgent need for other options.”
Exercise, he says, may be the missing link. “It’s widely accessible and low-cost. People generally know it’s good for your health, but there’s been little clarity about how exactly it works for mental wellbeing in children—or what kinds of activities are most useful.”
The study provides that clarity. Light, resistance-based exercises are good for anxiety. A mix of cardio and strength training helps with depression. Short programs, even those under 12 weeks, are not only effective—they’re perhaps the most effective.
Professor Carol Maher, a senior researcher on the project, wants parents, schools and health professionals to take note. “Exercise should be central to any mental health care plan for young people,” she said. “It doesn’t need to be expensive or complicated—structured activities like school PE, community sport, or even home-based routines all count. The key is getting moving, regularly.”
She adds that even play counts as movement. “There’s no need for gym fees. Games, footy in the park, dance-offs in the living room—they all contribute. For children who are feeling low, this could be a simple, empowering step forward.”
This research couldn’t be more timely. With children’s mental health challenges continuing to rise globally—and rates of physical inactivity also climbing—parents are looking for approaches that are both effective and achievable. Exercise ticks both boxes.
Australia is not alone in facing a youth mental health crisis, but local initiatives may now look to this study to shape school programs or community interventions. Whether it’s a new after-school circuit class, playtime encouraged at home, or short daily walks, small steps may lead to big changes.
The study doesn’t claim that exercise should replace therapy or medication in all cases. Instead, it adds a powerful tool to the kit—one that’s often overlooked. As Dr Singh puts it, “Movement is medicine. And it may be one of the easiest to prescribe.”
For now, the message to parents is clear: you don’t need fancy equipment or big budgets. A simple plan to keep your child active might just give them the mental lift they need. And if you’re wondering when to start—the answer, quite simply, is now.
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