Active bodies, resilient minds: Building mental health in young people

Since its launch in 2022, Headstrong, a free app funded by Te Whatu Ora, has supported the mental health and wellbeing of young New Zealanders. Initially designed as a preventive mental health tool, Headstrong has grown to address young people’s broader needs.

Though Headstrong was developed with high-school-aged teens in mind, its content is relevant to a wider audience, including intermediate students and young adults. The app’s modules are grounded in evidence-based strategies that help young people build resilience and manage emotions. Drawing on cognitive behavioural therapy, interpersonal therapy, positive psychology, mindfulness, Te Whare Tapa Whā and harm minimisation, Headstrong adapts these approaches to help users navigate life’s challenges.

Content is delivered through a rule-based chatbot, which creates an interactive, conversation-style experience. Users follow branching paths based on their responses, which provides a personalised journey through each module. Short, bite-sized activities and an intuitive interface make it easy for users to engage without feeling overwhelmed. Behind the scenes, a content management system enables Headstrong’s team to collaborate with mental health experts to keep the app relevant and effective.

Teenage years are often associated with high energy, sports and constant movement, but this isn’t the case for everyone. Adolescence is also a period when lifelong habits begin to take shape, and a combination of factors – lack of motivation, busy academic schedules, low self-esteem and peer pressure – can cause many young people to drift away from activities they once enjoyed. As teens gain independence, parents naturally have less influence, and physical activity may feel more like a chore than an enjoyable activity.

Physical movement, however, can be an effective way to support mental health. When young people engage in physical activity – whether through exercise, walking, dancing or any form of movement – their brains release endorphins and serotonin, which can help lift mood and reduce stress. Movement also improves focus, supports healthy sleep and builds resilience against life’s pressures.

Encouraging young people to reconnect with enjoyable, accessible activities, such as dancing, kapa haka, skateboarding or exploring nature, can support mental health in a way that feels natural and sustainable.

In collaboration with Sarah Hopkins from the University of Auckland, Headstrong introduced the Move collection, focusing on how physical activity enhances both mental and physical wellbeing. Unlike many tracking or fitness apps, Move does not monitor metrics or track exercise progress. Instead, it offers simple, accessible insights into the mental health benefits of physical activity, making it an ideal resource for those who are unsure about how to get started or maintain a healthy habit.

The Move collection is designed to appeal to both active teens and those who may feel hesitant about physical activity. Modules within Move cover practical goal setting, small achievable steps, and ways to manage obstacles, such as body image concerns, lack of resources and low motivation. Through Move, users learn to set realistic goals, manage setbacks and build a healthier relationship with physical activity. The aim is to demystify the relationship between physical and mental health, making movement accessible for everyone.

For healthcare providers interested in Headstrong, here is a small sample of skill modules related to physical activity and wellbeing in the Move collection:

• Health at every size – explores body image topics and emphasises that health looks different for everyone.
• Perseverance – teaches mental toughness, competence and confidence.
• Performance – offers tips on nutrition, sleep and motivation, with guidance on using journaling for goal setting.
• Sleep – debunks common myths and provides sleep hygiene tips.
• Exercise and wellbeing – explores the relationship between exercise and mental health through Te Whare Tapa Whā.

Feedback consistently highlights the demand for body image content, with these modules among the most accessed on Headstrong. Today’s young people are frequently exposed to unrealistic beauty standards on social media, which can impact their self-esteem and mental health. Headstrong’s body image module offers strategies for navigating these pressures, fostering healthier self-image and confidence.

GPs, practice nurses and health improvement practitioners can have conversations about physical activity with young people, to encourage healthier lifestyles and support mental health. Here are some practical ways to guide young people in setting physical activity goals:

Make it relevant – emphasise that any form of regular movement counts. Physical activity doesn’t need to mean going to the gym; it can include youth-friendly activities such as dancing, skateboarding, kapa-haka or bushwalking. Young people often respond better to activities that feel accessible and enjoyable rather than strictly performance focused.

Encourage whānau involvement – physical activity can be even more rewarding when shared with family/whānau. Encourage young people to set shared goals with their family, such as regular walks, playing a sport together or trying new activities on weekends. Young people can even take the lead in motivating their parents or siblings, creating a supportive environment where everyone benefits.

Provide psychoeducation on the brain–body connection – many young people are interested in understanding the brain–body connection and are open to learning how physical activity benefits mental health. Using simple neuropsychological concepts, explain how movement releases “feel-good” chemicals such as endorphins and serotonin, which boost mood, reduce stress and promote better sleep. This approach fosters curiosity rather than resistance, helping young people understand the mental health impact of exercise.

Set realistic goals – encourage young people to start small. Setting achievable goals, such as walking a certain number of steps each day or trying a new activity once a week, can help build confidence and a sense of accomplishment. Gradually increasing the frequency or intensity of physical activity helps prevent burnout and creates a positive habit.

Frame exercise as stress management – physical activity is a powerful tool for managing stress. Explain how regular movement can help reduce anxiety, improve mood and aid sleep. For young people facing academic or social pressures, exercise offers a way to clear their minds and refocus. Physical activity also encourages a form of mindfulness as focusing on one activity at a time – whether it’s running, dancing or skateboarding – can help take the mind off stressors and promote a sense of calm.

Address common barriers – many young people face obstacles to staying active, whether it is body image concerns, lack of motivation or muscle soreness after a new activity. Acknowledge these barriers and offer strategies to overcome them, such as exploring non-competitive, low-intensity forms of exercise.

Encourage self-reflection and progress tracking – physical activity can also be used for self-reflection. Encourage young people to track their feelings before and after exercising, which can help them recognise the positive impact of movement on their mood and energy levels.

For more information or to explore Headstrong’s offerings (over 100 skills and strategies), visit the website (headstrong.org.nz) or download the app from the App Store or Google Play. Headstrong is also available as a web platform, allowing users to access resources without downloading the app.

Additionally, visit headstrong.org.nz/physical-resources to order informative materials, including posters and referral cards, which can be shared with young people and others interested in learning more about Headstrong.

Karolina Stasiak is a senior lecturer at the Department of Psychological Medicine, University of Auckland, and leads the Headstrong national implementation project