The mental benefits of physical exercise in kids

We know that exercising is important for physical health. But a growing body of evidence shows that it is also beneficial for safeguarding and improving the mental health of kids and teens.

A recent study found that getting plenty of regular physical activity that raises a child’s heart rate may guard against depression, anxiety and attention-deficit hyperactivity disorder.

“Unfortunately, in the United States now, the No. 1 new diagnosis that we pediatricians are making is anxiety in kids 5 and older,” says Dr. Pilar Bradshaw of Eugene Pediatric Associates. “And it’s exciting to see that something that we’ve always known is good for kids is actually exceptionally good for kids who have mental health struggles.”

Getting kids active, and keeping them active, is good for their bodies—but also their minds and sense of well-being.

“Something about taking young brains and getting them to move and run and use their muscles and get stronger releases chemicals in their brain that we know release happiness,” Dr. Bradshaw says. “And so, if we do that from a young age on a regular basis, we can help these kids not fall into some of the mental health struggles that we’ve seen.”

Making exercise fun

The American Academy of Pediatrics (AAP) recommends that kids 6 years and older get 60 minutes of moderate to vigorous physical activity on most days of the week. Kids will be more likely to exercise if it doesn’t seem like a chore.

“The key to exercise for all of us is to make exercise fun,” Dr. Bradshaw says. “For kids, that means play. Get your little kids to the park, get them outside. Get them running around. Make sure your older kids are participating in some kind of activity. It doesn’t have to be an organized team sport. It can be running; it can be jumping. It could be dancing. It could be playing with your dog.”

Here are some more strategies for introducing fitness to children:

• Incorporate play: For younger children, focus on active play rather than structured exercise. Activities such as tag, hide-and-seek or obstacle courses can be both fun and physically demanding.
• Explore various activities: Expose children to different sports and activities to help them find what they enjoy. This could include team sports, dance, martial arts or swimming.
• Lead by example: Children often mimic their parents’ behaviors, observing their actions. By being active yourself, you not only set a positive example but also encourage your children to do the same.
• Make it a family affair: Encourage physical activity by planning active family outings like hikes, bike rides or trips to the park to foster a love of exercise in a fun and engaging way.
• Limit screen time: Encourage outdoor play and physical activities as alternatives to sedentary screen time, fostering a healthier lifestyle and promoting well-being.

The AAP also has an online tool to help track your children’s exercise so they can have fun gauging their progress.

Active kids become active adults

Another big benefit of kids learning to make exercise a part of their daily routines is that active kids make for healthier adults, Dr. Bradshaw says.

“We hope that if kids start exercising every day when they’re young, that will be an outlet for them as they get older and life sometimes gets harder, so that they have something to fall back on that helps them stay mentally healthy.”