Exercise is known as the cheapest antidepressant there is, but one that’s under-prescribed; excessive screen time, on the other hand, can be an unhelpful coping method. — RAJA FAISAL HISHAN/The Star
The teenage years are full of opportunities, but this phase is also made up of vulnerabilities.
The Adolescent Health Survey 2022 by the Ministry of Health reported that a third of teenagers in the country are overweight or obese, with four in five being physically inactive, and two-thirds, sedentary. This means most teenagers are at risk of conditions associated with inactivity and overnutrition, including cognitive function and mental health issues.
It’s no surprise that the same survey found that one in four teenagers feels depressed – with girls twice as likely than boys to feel so. What’s alarming is that suicide thoughts and attempts in teens have increased by 3% from the previous National Health and Morbidity Survey (NHMS) in 2017. Similarly, girls are doubly likely to report suicidality than boys.
Such findings are consistent with global research evidence indicating that late teens and emerging adults are most at risk of being affected by poor psychological conditions. School-related stress, as well as individuation and transitional issues, contribute significantly to poor mental health.
While the developing teenage brain can adapt and learn to establish cognitive and behavioural skills that are important for mental well-being, it’s also vulnerable to unhelpful coping methods in addressing mental stress, including excessive screen time which can expose them to unsuitable and potentially dangerous content, binge-eating, smoking and negative self-talk, among others.
It’s important to note that more than 50% of people with lifetime diagnoses of mental disorders had psychological problems since mid-adolescence.
Help at source
Can mental health professionals help? Yes.
Do we have enough mental health professionals to address this issue? No, we don’t. Even if we do, issues of stigma and sense of shame in seeing one is enough to discourage many from seeking help. Furthermore, seeking professional help for psychological conditions can be expensive, which could deter many from doing so.
So what can we do? One way that is stigma-free, low in cost but highly effective is to improve physical fitness of teenagers. Since overnutrition and inactivity are risk factors for psychological problems, it’s only logical that one of the ways to address them is to get teens to be active.
Mental health has a lot to do with physical fitness. Exercise is known as the cheapest antidepressant there is, but one that’s under-prescribed. It’s not only a form of treatment, but also a very effective preventive measure to stay mentally fit.
It’s extremely important to promote physical fitness in children as they grow up into teens and have them maintain it through to adulthood. Just like how a physically fit teen is more likely to become a physically fit adult, a mentally healthy teen is more likely to become a mentally healthy adult.
Regular exercise should be made a healthy habit since childhood. When it’s part of your daily activities such as brushing your teeth or eating, as an adult, you won’t feel like you need to take extra effort to exercise because you are already used to it.
Regular physical activity and exercise help to improve mindfulness and self-awareness in teenagers, facilitating them to take actions that address their daily challenges. — Shutterstock
Physical fitness and mental health
Let’s look at how physical fitness contributes to mental health and prevents mental illness, according to current research findings.
Physical activity promotes brain’s cognitive function, which includes learning, problem-solving and emotional management. It also promotes efficient blood circulation as well as stamina. Bodily movements activate the brain to function well, thanks to active blood circulation that brings oxygen into the organ.
These factors combine to produce better overall functioning so you think, learn and problem-solve better. They also promote your ability to thrive, therefore reducing unnecessary distress. Having good mobility and stamina will make it easier for you to be productive as you are likely to stay alert for a longer time than if you are unfit.
Being physically fit helps you learn better too. When you can learn better, you do better at school and have less emotional distress because you feel challenged academically and have low confidence.
Furthermore, moderate to intense physical activities are known to produce the “feel-good” hormone called endorphins which gives a sense of pleasure and relaxation after exercise. Having more instances of such pleasant feelings would automatically make your day better.
Regular moderate physical activities help you sleep better too. And adequate sleep is a very significant factor in mental well-being. Much of teenagers’ emotional and behavioural problems are associated with lack of sleep. So, behaviours towards fitness will also promote mental well-being through better sleep in teenagers.Healthy brain environment
Fitness also helps maintain a healthy brain environment that promotes well-being. Inactivity affects the emotion-related hubs of the brain, making you more vulnerable to depression and anxiety. Research on teenagers show that overall fitness is significantly associated with well-being, self-esteem and confidence, as well as reduced emotional and behavioural problems.
Regular physical activity and exercise can help improve mindfulness and self-awareness in teenagers, facilitating them to take actions that address their daily challenges. Physical activity and exercise are often social in nature, and meaningful socialisation is also a major ingredient for life satisfaction.
Fitness promotes better overall quality of life. If you’re fit, life’s easier. If you’re unfit, life gets harder, and therefore more distressing. The fitter you are, the healthier you are mentally. The opposite is also true. Long-term studies show that physically fit teens have much lower risks of suicidal ideation, or being diagnosed with psychiatric disorders as adults.
Interestingly, quite a number of studies show that such effects seem more pronounced in girls than boys. This is where fitness and physical activity is highly recommended for girls given that data shows there is a higher propensity for girls to experience depression than boys.
The teenage years is a great opportunity to get fit and remain fit for as long as possible. The amount of research that supports fitness as significantly important for adolescent mental health makes it imperative to recommend regular exercise to address psychological problems among teens.
As a society, we need to get our teenagers to be fit and mentally healthy. Our nation depends on it.
Those suffering from problems can reach out to the Mental Health Psychosocial Support Service at 03-2935 9935 or 014-322 3392; Talian Kasih at 15999 or 019-261 5999 on WhatsApp; Jakim’s (Department of Islamic Development Malaysia) family, social and community care centre at 0111-959 8214 on WhatsApp; and Befrienders Kuala Lumpur at 03-7627 2929 or go to befrienders.org.my/centre-in-malaysia for a full list of numbers nationwide and operating hours, or email sam@befrienders.org.my.
Dr Alvin Ng Lai Oon is a professor at the Department of Psychology, School of Medical and Life Science, Sunway University. He is a clinical psychologist by training and is passionate in promoting mental health literacy in the community.
