The news is out. You can help boost your child’s mental health with this simple, nonpharmaceutical prescription. An analysis of over 375 trials involving more than 38,000 young people found that this simple intervention reduced anxiety and depression in teens. Even better, the biggest improvements in depressive symptoms occurred in fewer than 12 weeks. What was the prescription found in this analysis? Regular exercise. Specifically, low-intensity resistance exercises (light weights) led to a decrease in anxiety while moderate-intensity, mixed-mode and resistance (circuits that combine aerobic and strength training) reduced depressive symptoms.

Those conducting the research had even better news. They reported that “short, structured programs that include strength training or a mix of activities seem especially promising, but simply exercising, even for short amounts of time will deliver benefits.” In fact, play-based activities, games, and sports that encourage movement and muscle use will support mental health in our children.

So, if you want your children to experience greater mental health, get them off the couch and engaged in physical activities. For an even better result, get involved in this active lifestyle with them. Engaging in activities with your children will allow you the time to strengthen your relationship with them, and, by the way, that also promotes positive mental health. Here are some ideas of how to implement this (in case you’re stuck on what to do next).

• Go for walks with your family. You may walk through the neighborhood or take a hike in the woods. Enjoy nature. Talk to your neighbors. Both will promote positive mental health in addition to the exercise of walking.
• Go for a bike ride. Ride around your neighborhood. Find and explore the local bike trails. You may even work up to taking a long bike ride, like a ride from PGH to Washington DC on the GAP/C&O Trail. It sounds like a lot, but you’ll have a blast and see so many interesting sights.
• Involve your children in structured sports. Whether it be baseball, football, dance, soccer, or cheer, your children will exercise as part of their involvement. You can practice with them in the yard as well. Play catch, kick the ball around, let them teach you a dance move. You’ll both be active and enjoy your time together. What better way to promote your child’s mental health than through physical activity and a positive relationship with you?
• Play. Encourage your children to go outside and play rather than sit in front of screens all day. Spend time engaging in play with your children as well. When my children were younger, we enjoyed badminton in our yard. We’ll never make the Olympics, but we never laughed so hard either. You can also enjoy games of frisbee, games in the local pool, random races, wrestling…the list goes on. Get active. Have fun. Play.
• Exercise together. Join a gym. Shoot some hoops. Jog. You might even prepare for a local 5K, half-marathon, or even a marathon. Sign up for a triathlon, then practice together in preparation for the big day. Don’t forget to celebrate after every event you complete.

The benefits of engaging with your child in these activities are priceless. Not only will you contribute to decreasing anxiety and depression in their lives through exercise, but you will build a deeper, more enduring relationship with them—which will also contribute to a decrease in anxiety and depression in their lives.