Top 5 Fun Ways to Boost Kids’ Fitness for Enhanced Mental Health

On Oct 31, 2024

As an adult you’re likely aware of the mental health benefits of regular exercise, such as mitigating depression and reducing anxiety. However, it’s important to understand that these benefits are not exclusive to adults. For children, maintaining an active lifestyle is becoming more significant to their wellbeing and mental health according to recent research.

Mental Health Benefits of Exercise for Children

It’s a worrying reality that one in seven adolescents worldwide are afflicted by a mental illness according to the World Health Organization. Consequently, the search for effective preventative strategies is a top priority for parents and healthcare providers. An accumulating body of evidence suggests that the answer might be simpler than anticipated: physical fitness.

A recent study indicates that even minor improvements in fitness levels can have a significant impact on adolescent mental health. For instance, a 30-second improvement on a running test reduced the chances of adolescents developing mental health issues like anxiety, depression, and ADHD by 7-8%. It’s becoming evident that regular exercise can play a critical role in safeguarding children’s mental wellbeing.

For those searching for ways to support adolescent mental health, promoting participation in team sports can be a particularly effective method. A study involving more than 17,000 teenagers discovered a strong correlation between participation in sports and mental health. Teenagers involved in sports clubs were 60% less likely to experience depression than their inactive counterparts.

Improving Academic Performance through Physical Activity

Beyond mental health, physical activity can also have a positive impact on children’s academic performance. Regular exercise has been associated with improvements in concentration, decision-making abilities, attention and academic performance. Studies have also found a positive correlation between physical activity and improved performance in maths and reading skills.

Interestingly, even short ten-minute bouts of physical activity can have immediate positive effects on classroom performance. Contrary to the notion of cutting physical activity for academic subjects, increasing physical activity during the school day can both enhance academic performance and overall health and wellbeing.

Introducing Children to Fitness Early

While it’s crucial to tailor activities to match the child’s age, experts generally agree that it’s never too early to encourage physical activity. The World Health Organisation recommends that children aged 3-4 should engage in at least 180 minutes of physical activity daily, while school-age children should engage in at least 60 minutes of moderate to vigorous activity daily.

When introducing fitness to children, the key is to make it fun and age-appropriate. Here are some strategies:

Focus on active play for younger children, such as tag, hide-and-seek, or obstacle courses, as recommended by the Australian Government Department of Health.
Expose children to different sports and activities to help them find what they enjoy. This could include dance, martial arts, or swimming, as suggested in a study on children’s physical activity.
Lead by example. Children often mimic their parents’ behaviors, so being active yourself will encourage your children to do the same according to this research.
Make exercise a family affair. Planning active family outings like hikes, bike rides, or trips to the park can foster a love of exercise in a fun way as suggested by a study on family and physical activity.
Limit screen time and encourage outdoor play as alternatives to sedentary screen time, promoting a healthier lifestyle.

Exercising Safely: Understanding and Mitigating Risks

While the benefits of fitness for children are numerous, it’s equally important to approach it safely to avoid potential risks. Here are some precautions to consider:

Overexertion can lead to injuries such as sprains or strains. Encourage a variety of physical activities, adequate rest, and proper warm-up and cool-down as suggested by this study.
Heat-related illnesses can occur from exercising in hot weather. Emphasize hydration and schedule activities during cooler times, and teach kids to recognize signs of overheating, as suggested by this research.
Improper technique and inadequate equipment can result in injuries and impede development. Provide proper instruction, ensure equipment is size-appropriate, and supervise children during exercise. The programs should be safe and inclusive, accommodating children with disabilities, as suggested by this study.
Excessive exercise or pressure to perform can cause physical and mental burnout, leading to a loss of interest. Stick to national and international activity recommendations, ensure adequate rest, and encourage a balance between structured exercise and free play.

Promoting a Love for Physical Activity

It’s clear from the evidence that children who maintain a fit lifestyle are happier, healthier, and better equipped to handle life’s challenges. By introducing fitness early and in an engaging, age-appropriate manner, you can set your children on a path to lifelong physical and mental wellbeing. Remember, the goal is to foster a love for movement and activity that will serve them well into adulthood.