Core Viewpoint - The article emphasizes the increasing prevalence of depression among adolescents in China, highlighting the negative impact of sedentary behavior and excessive screen time, while promoting physical activity as a natural remedy for mental health issues [3][4][5]. Summary by Sections Adolescent Depression - The National Health Commission reports that approximately 2% of adolescents in China suffer from depression, posing significant risks to their mental and physical health [3]. - The rise in depression cases is attributed to academic pressure and increased screen time, leading to a surge in sedentary behavior and a decrease in physical activity [3]. Screen Time: An "Invisible Pressure" - Research indicates a positive correlation between screen time and mental health issues, with excessive use of mobile devices linked to increased anxiety and depression symptoms [4]. - A study tracking 504 Finnish children found that those using screens for over 4 hours daily faced significantly higher risks of stress and depression [4]. Exercise: A "Natural Antidote" - Engaging in physical activity is associated with lower levels of perceived stress and depression among adolescents [5]. - Regular physical activity, particularly supervised exercise, is negatively correlated with mental health symptoms, suggesting that maintaining high activity levels can serve as a "stress reliever" [5][8]. Optimal Exercise Guidelines - Research from Kunming indicates that participation in team sports can reduce social avoidance behaviors by 23%, while a study in Shanghai shows that 30 minutes of moderate exercise daily can lower depression detection rates by 42% [6][8]. - A balanced approach to exercise is necessary, with recommendations suggesting 3 sessions of 45 minutes of moderate to high-intensity exercise per week as an effective dosage for combating depression [6]. Tailored Exercise Prescriptions - Different exercise plans are suggested for various adolescent groups, such as incorporating "micro-exercises" during school breaks to enhance focus and reduce stress [7]. - Resistance training is recommended for girls to improve self-esteem and manage emotional fluctuations during puberty, with studies showing a 27% increase in self-confidence from regular training [7]. Collaborative Efforts for Improvement - Currently, only 37% of adolescents meet exercise standards, necessitating a collaborative approach involving families, schools, and communities to promote physical activity [9]. - Families are encouraged to engage in physical activities together, fostering closer relationships and reducing conflicts by 35% [9]. Conclusion - Preventing adolescent depression does not require complex solutions; instead, promoting regular physical activity can serve as an effective emotional regulator, helping adolescents reclaim their vibrant youth [10].