The Power of Sports: How physical activity helps to foster resilience, build community and support mental health

Photo credit: North Cascades Crew

In a small town just outside Seattle, nestled between evergreen forests and shimmering waters, a group of young athletes find a connection to the environment and each other. 

The team practices on a waterway where the early morning mist often hangs low over the water, creating a peaceful, almost magical atmosphere.

The rowers aren’t just focused on winning regattas; their coaches believe deeply in the power of sports to foster resilience, build community, and support mental health—especially at a time when rates of depression and anxiety among young people are on the rise.

In recent years, mental health concerns have become increasingly prevalent among teenagers. Studies showed that about 20% of adolescents in the United States experienced a mental health disorder each year, with 13% dealing specifically with depression and 32% with anxiety. The pressures of school, social media, and the uncertainties of growing up have left many young people feeling overwhelmed and isolated. 

Recognizing these challenges, rowing coaches and administrators in the sport are seeking to create supportive environments where athletes can find balance, build strength, and form meaningful connections—helping to counteract these troubling trends. 

CALMING THE MIND
Rowing on the water provides a unique connection to nature, which many coaches and athletes know is vital for mental well-being. Studies have shown that spending time in nature can reduce symptoms of depression and anxiety by as much as 50%, offering a powerful antidote to the stresses of everyday life. For many rowers, the rhythm of their oars dipping into a glassy lake surface helps to ground them in the present moment, offering a sense of peace and perspective that many of them have not experienced in other sports. Crisp air and saltwater scents carried by sea breezes remove the daily stressors that often come with being a teen. There is so much natural beauty surrounding the sport —the stillness of lakes, the distant call of seagulls, and the silhouettes of the mountains towering in the distance often bring an inner calm.

Here are a few books for further reading on the connection between nature and calming the mind, body, and spirit:

• “The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative” by Florence Williams

• "Your Brain on Nature: The Science of Nature's Influence on Your Health, Happiness, and Vitality" by Eva M. Selhub and Alan C. Logan

• "Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do" by Wallace J. Nichols

SOUND SLEEP
The physical demands of rowing also significantly impact rowers’ sleep patterns. After an intense training session, their bodies are tired in the best possible way. Regular exercise, especially in the form of aerobic activities like rowing, has been shown to improve sleep quality, with studies indicating that youth who engage in regular physical activity are 67% more likely to report good sleep. The combination of rigorous exercise and the calming effect of being on the water helps regulate sleep cycles, making it easier for athletes to fall asleep and stay asleep through the night. For those who struggle with insomnia or restless nights—common symptoms of depression and anxiety—this is a welcome change. Regular, restorative sleep helps them wake up each morning feeling refreshed and ready to face the day, providing a solid foundation for both their physical and mental health.

FOREVER FRIENDS
Beyond the physical benefits, the relationships forged on a rowing team play a crucial role in supporting athletes’ mental well-being. Rowing is a sport that requires absolute trust and coordination, with each member of the team relying on the others to move the boat forward. Strong social connections are a key protective factor against mental health issues, with studies showing that adolescents with strong peer relationships are 50% less likely to experience depression. Rowers learn to communicate without words, to anticipate each other’s movements, and to push through challenges together. Whether it’s battling a strong headwind or navigating choppy waters, teammates know they can count on each other. These bonds extend beyond the water, forming the foundation of close friendships that carry their lives off the lake. For many of the rowers, the team becomes a second family—a place where they can be themselves, share their worries, and find unwavering support.

PRIDE IN THE PROCESS
Participating in sports provides athletes with a sense of purpose and accomplishment, which is essential for overcoming mental health challenges. Engaging in regular physical activity has been shown to reduce symptoms of depression by as much as 30%, with the added benefits of increased self-esteem and a sense of achievement. The discipline, perseverance, and teamwork required in rowing teach valuable life lessons that extend far beyond the boat. Participants learn to set goals, work through setbacks, and celebrate progress, no matter how small. These experiences help build their confidence and resilience, giving them the tools they need to navigate the ups and downs of life. They begin to see that success isn’t just about winning races but about the journey and the effort it takes to get there. This mindset shift is particularly important for those struggling with mental health issues, as it encourages them to focus on progress rather than perfection and to take pride in their achievements.

COMMUNITY CONNECTIONS
As many young rowers grow into young adults, they find a deep appreciation for the natural world around them and a strong sense of self-worth. The connection they feel to the body of water on which they row and the surrounding forests and mountains remains a source of peace and grounding in their lives. Friendships forged through shared experiences and mutual support become a network of trust and care that guide them through the challenges of adolescence and beyond. The discipline, resilience, and sense of community they develop on the water help them tackle obstacles in every aspect of their lives, from school to relationships to future careers.

BEYOND THE FINISH LINE
Most importantly, the time youth athletes spend rowing provides a powerful counterbalance to the mental health challenges they face. The combination of physical activity, connection to nature, strong relationships, and a sense of purpose offers rowers a way to cope with and even overcome feelings of depression and anxiety. Athletes learn that life, like rowing, is about more than just reaching the finish line. It’s about the connections we make—to nature, to each other, and to ourselves—and the journeys we take together, stroke by stroke, on the water and beyond.