The mental health benefits of exercise for adults are well known, relieving depression and reducing anxiety.
Now, new research highlights its growing importance for children’s well-being. Staying active can be the key to protecting and enhancing young people’s mental health.
Mood-enhancing effect
One in seven adolescents worldwide has a mental illness. As a result, parents and health care providers are increasingly seeking effective prevention strategies.
Evidence is accumulating to suggest one surprisingly simple approach: physical fitness.
One recent study found that even small improvements in fitness are associated with improved mental health in teens. Improving fitness by just 30 seconds on a running test in adolescents reduced the risk of developing anxiety, depression, and attention deficit hyperactivity disorder (ADHD) by 7 to 8 percent.
This suggests that something as simple as regular exercise may play an important role in protecting young people’s mental health.
Encouraging participation in team sports may also be a particularly effective strategy for parents and health professionals who want to support the mental health of adolescents.
A study of more than 17,000 teenagers found a strong link between sports and mental health. Teenagers who participate in sports clubs are 60% less likely to experience depression than children who are inactive.
This suggests that team sports provide a unique environment for teens’ mental health, combining physical activity, social connections, and structured routines.
Active children do better in the classroom
Physical activity can also sharpen children’s thinking and improve their performance in school. Being active improves concentration, decision-making skills, alertness, and academic performance.
Studies have also found a positive association between physical activity and performance in math and reading.
Even a short 10-minute activity can have an immediate positive impact on classroom performance.
Adding physical activity to class time, rather than cutting back on school time, can not only improve students’ academic performance, but also improve their overall health and well-being.
Introducing children to fitness and physical activity has countless benefits.
Start early: when and how
Age considerations
While there’s no one-size-fits-all approach, experts generally agree that it’s never too early to encourage physical activity.
The World Health Organization recommends that children between the ages of 3 and 4 engage in at least 180 minutes of physical activity each day, and at least 60 minutes of moderate to vigorous intensity, such as running or playing sports. It is necessary to perform breathtaking activities.
For school-age children (ages 5 to 17), it is recommended that at least 60 minutes of moderate-to-vigorous physical activity be performed each day and at least three times per week in activities that strengthen muscles and bones.
Start
The key to introducing kids to fitness is to make it fun and age-appropriate. Here are some strategies.
Incorporate play: For younger children, focus on active play rather than structured physical activity. Activities like tag, hide-and-seek, and obstacle courses can be fun and exhausting at the same time.
Try different activities: Let your children try different sports and activities so they can find something they enjoy. This includes team sports, dance, martial arts, swimming, and more. Consider activities that are culturally relevant or important to your family, as they can increase your family’s sense of belonging and interest.
Lead by example: Children often observe and imitate their parents’ actions. By being proactive yourself, you not only set a good example, you also encourage your children to do the same.
Make it a family event: Encourage physical activity by planning an active family outing, such as a hike, bike ride, or trip to the park, and foster a love of exercise in a fun and engaging way.
Limit screen time: Encourage outdoor play and physical activity to replace sedentary screen time, promoting a healthier lifestyle and promoting well-being.
Potential risks and how to mitigate them
The benefits of fitness for kids are obvious, but it’s important to do it safely. Potential risks include:
Overexertion Injuries: Children who push themselves beyond their limits can suffer from overexertion injuries such as sprains and strains. Encourage a variety of physical activities to prevent overuse injuries. Ensure adequate rest and promote proper warm-up and cool-down during training and competition.
Heat stroke: Children who exercise on hot days are at risk for heat exhaustion, which can have symptoms such as dizziness and nausea. Focus on hydration before, during, and after exercise. Teach children to recognize the signs of overheating by planning activities during cooler times and providing shaded areas for breaks.
Improper technique and equipment: Incorrect form or using the wrong equipment can lead to injury and stunted development. It is essential to provide proper instruction, ensure equipment is appropriately sized, and supervise children during exercise. Programs must be designed to be safe and inclusive, with consideration for children with disabilities, and to allow everyone to meaningfully participate without barriers.
Burnout: Excessive exercise and performance pressure can lead to physical and mental burnout. This can lead to loss of interest. To prevent burnout, it is important to adhere to nationally and internationally recommended activities, ensure adequate rest, and encourage a balance of structured exercise and free play.
love of movement and activity
The evidence is clear. Healthy children are happier, healthier, and better able to cope with life’s challenges.
Introducing fitness early and in an age-appropriate and engaging way can put children on the path to lifelong physical and mental health.
Remember, the goal is to develop a love of movement and activity in your child that will serve them well into adulthood.
