Abstract
<title>Abstract</title> <p> Adolescence is a critical developmental stage characterized by significant physical, emotional, cognitive, and social changes that can profoundly influence mental health (World Health Organization, 2022; Patton et al., 2016). Increasing academic pressure, social expectations, excessive screen time, and lifestyle changes have contributed to the growing prevalence of depression, anxiety, and low self-esteem among adolescents (UNICEF, 2021; Keles et al., 2020). Regular exercise has emerged as an effective, accessible, and non-pharmacological strategy for promoting psychological well-being (Biddle & Asare, 2011; Lubans et al., 2016). The present study examined the impact of a structured exercise programme on depression, anxiety, and self-esteem among adolescents using an experimental pre-test–post-test control group design. A total of 80 school-going adolescents (40 boys and 40 girls) participated in the study and were randomly assigned to experimental and control groups. Standardized instruments, including a Depression Scale, an Anxiety Scale, and the Rosenberg Self-Esteem Scale (RSES), were administered before and after an 8-week structured exercise intervention. The intervention consisted of aerobic exercises, strength and flexibility training, and recreational activities conducted five days per week for 45–60 minutes under qualified supervision, while the control group continued routine school activities. Statistical analysis using descriptive statistics, paired <italic>t</italic> -test, independent <italic>t</italic> -test, ANCOVA, effect size, and Pearson's correlation revealed that the experimental group demonstrated a significant reduction in depression and anxiety together with a significant improvement in self-esteem compared with the control group (Field, 2018; Cohen, 1988). The positive outcomes may be attributed to physiological and psychosocial mechanisms, including increased endorphin and serotonin release, improved sleep quality, enhanced self-confidence, emotional regulation, and social interaction (Ratey & Hagerman, 2008; Dishman et al., 2013). The findings support the integration of structured physical activity into school health programmes and adolescent mental health initiatives. The study concludes that regular exercise is a safe, economical, and evidence-based strategy for promoting adolescents' psychological well-being and recommends its inclusion in school-based health promotion programmes. </p>