By Chloe Powell
Kids love moving. They wiggle, stretch, climb, jump and invent games out of thin air. Unfortunately, modern routines often keep them sitting for long periods of time. Helping them build healthy movement habits is now more important than ever. Here’s how moving can bolster a better mindset and how to incorporate it into little ones’ daily lives.
Combat Depression and Anxiety
As a parent or caretaker, you’re probably already familiar with the physical benefits of daily movements for kids. It supports bones, improves heart health and helps them maintain a healthy body weight. However, it also offers mental and physical benefits at every age.
Children experience stress, anxiety and depression just as adults do. In fact, one in seven kids aged 10 to 19 worldwide struggles with a mental illness, with depression among the most common. Physical activity has been shown to reduce the symptoms significantly.
When little ones move, their brains release mood-lifting brain chemicals like endorphins and dopamine. The release of these chemicals provides antidepressant effects. Plus, being active can help bring down cortisol — a major stress hormone. As a result, kids feel happier and more at ease.
Manage and Regulate Their Emotion
Physical activity provides a healthy outlet for kids to channel their energy. When they run, jump or play, they release tension that might otherwise build up. It also gives them a natural space to reset their mood, especially after a long day at school.
Boost Self-Esteem
Various studies have pointed out how regular movement and exercise can promote self-esteem and a positive mood. Children learn about what their bodies can do through action. Every time they master a new movement, score a goal during soccer, climb a little or finish something they once thought was too difficult, they gain more appreciation for their own abilities.
Improve Social Connection
Mental health is so much more than how someone feels and what they think about themselves. Playing in the park gives them opportunities to build social skills. You can also encourage them to participate in team sports like basketball and baseball to develop their teamwork and cooperation.
Daily Movement and Kids’ Cognitive Abilities
In addition to its benefits for mental health, research shows that physical activity improves brain development and cognitive function. As the body becomes more active, it pumps extra oxygen and glucose to the parts of the brain that are important for increasing alertness and focus. This helps improve their ability to learn.
You can see these effects in everyday play. Something as simple as playing tag can strengthen their attention span. Climbing at the playground — which seems like just a fun activity — can help them learn how to plan their next steps and develop decision-making skills.
The benefits can reach the classroom, too. Physically active kids tend to achieve better grades and show more positive classroom behaviors compared to their peers. Additionally, regular movement encourages better quality sleep. When a child falls asleep easily and wakes up feeling refreshed, they’re often in better shape to learn during the day.
Ways to Make Movement Part of Everyday Life
Kids today don’t move as much as they did in the past for many reasons, such as increased screen time, lack of space and fewer chances for outdoor activities. The CDC recommends that those aged 3 to 5 stay active throughout the day, while those aged 6 to 17 need at least 60 minutes of movement daily. With these in mind, incorporating physical activity into their everyday life has never been more important.
You don’t need to do a full sports session to get them moving. Start small by walking with them to places you already go together, such as the local shops, their friend’s house or school. It also helps to bring them to spaces where other people are active. A local park or open field gives them room to run, climb and play freely.
Little ones learn by example, so become their positive role model by participating in physical activities yourself. You can do this by building active family time into the week with backyard games or fun chores that get everyone moving. Here are some fun ideas:
- Scavenger hunt to pick up laundry or trash
- Making a playlist to dance to while they do the dishes
- Obstacle courses using pillows and chairs
- Playing hide and seek around the house
If you want something more structured, you can sign them up for age-appropriate classes. Team sports like soccer, volleyball and baseball are popular because they teach teamwork and social skills while encouraging self-confidence. Individual activities like gymnastics, ballet, swimming, yoga and ice skating are also great options.
Growing Minds, One Move At a Time
Daily movement is essential for building healthier and happier minds. It strengthens kids’ brains, improves their mental health and helps them develop the essential skills they’ll need as they grow. It doesn’t have to be complicated, either. Even walking the dog and playing in the park can make a big difference.